May Training Program
4 Weeks - Hypertrophy & Strength Focus - Movement Prep/Acclimation
We want to build our work capacity - increase overall load, restore and develop range of motion, and become more resilient to handle future demands.
The off-season is a time to feel fatigued, break down muscle, tax the nervous system, and push the limits, because we have time to recover and achieve the adaptations we are chasing. With that being said, we will program in a way that ensures quality work while being intentional and maintaining elite “rep integrity” throughout the year.
DEMAND MUCH - CARE DEEPLY
Macro/Meso/Microcycle Overview: When programming, I take into consideration the long-term plan and work broad to narrow. In simplest terms, the macrocycle is the big picture year plan, the mesocycles are the monthly plans, and the microcycles are the weekly plans. We have this system set in place so we can have a proper structure while also having the flexibility to adjust and modify what we need to based on how the athletes are responding.
What this looks like - all of our football athletes participate in Track & Field or Baseball, so we will have a transition period from each sport’s end of the season into our early off-season for football. With this time being very busy with potential playoff games, state track meets, finals, and family travel commitments, I would like this period to be a player-led training time with a program they can follow on their own and auto-regulate based on individual stress levels.
May - July: We want to set a great foundation by building quality muscle mass and absolute strength so we can eventually express that strength as power. You will 100% see improvement by staying consistent, pushing yourself, and being intentional with EVERYTHING you do. We will work concurrently on various physical qualities and adjust priorities based on the time of year As we get closer to the season, we will prioritize power and shift the speed and agility training from general physical preparation to more sport-specific training.
Discipline Vs. Motivation
To truly set yourself apart, you need to know the difference between discipline and motivation. Motivation is great, but it is temporary and comes through waves of emotions. On the other hand, discipline is the ability to consistently do what needs to be done, at the standard it needs to be done, regardless of how you feel in the moment. Do the things you don’t want to do, and you will eventually become the person you want to be. The great thing about this mindset is that through consistency, those things that were once hard to do become normal. Let’s have a GREAT summer!
Cade Garcia, CSCS Director of Sports Performance