Strength & Conditioning Programme

The athlete training programme for both academy and walk on players will be based upon a three year pyramid, with the aim of optimising performance in the third year of training. Although a number of methods of training will be used throughout the period, the aim will be on the long term development of the athlete, and not on short term results. Thus the programme will be based on a three year periodised cycle, rather than a traditional year cycle. Within this macro, meso and micro-cycles will be utilised to optimise the development of specific fitness parameters. Years one and two will see a simple linear progression through training, whilst phase three will switch into a specialised six week block cycle.

The main three year macro cycles will be based upon developing the following fitness parameters. At the end of each cycle athletes will move onto the subsequent cycle, which further develops the parameters developed during the previous cycle. All athletes will start at cycle 1.

Macro-cycle 1 "Building the base"

• Establish basic movement mechanics
• Establish a sound metabolic base (aerobic and anaerobic)
• Develop base body strength and weight lifting techniques.
• Build a sound base of core stability and strength
• Work on speed and agility development.
• Build a flexibility base

Macro-cycle 2 "Put the base to work"

• Develop sport specific speed and agility
• Hone movement mechanics, and increase specificity of functional movement control
• Develop power and sport specific strength
• Develop highly specific metabolic conditioning.
• Increase functional core stability and strength
• Dynamic flexibility development

Macro cycle 3 "Explode"

• Maximise speed and agility
• Maximise power
• Develop core power
• Highly specific functional movement control
• Within this broad plan there will be individual differences based on sport requirements and individual data collected via the physiological testing programme

Next: The Cougar Six Week Cycle Pattern