Off-Season Team Sports Training

Off-Season Team Sports Training To determine the most effective off-season resistance training program for NCAA Division I football players, scientists assigned first year competitors to a hypertrophy (muscle size) protocol, second year athletes to strength development and fourth year players to a routine focused on increasing power. The study was published in the Journal of Strength and Conditioning Research.

All subjects trained 4 times a week for a total of 10 weeks during the off-season. Although most first year subjects didn't gain body mass, they did improve one rep max (1RM) in the bench press, back squat and power clean. The second year players saw similar gains, but the oldest players only increased 1RM in the power clean, and none of these athletes improved countermovement jump height.

True Strength Moment: You're likely to notice similar results in the weight room at your gym. Younger players who may have been new to structured weight training realized significant improvements, while older more experienced lifters had a harder time building on gains they'd already made. For team sports athletes, the approach with the most potential is to plan workouts using use a nonlinear periodized model that doesn't neglect size, strength or power.
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