Action Plan- Time

Question 1

What are the time specifics of this programme?

Answer 1

• Meso cycle, split into 3 Micro cycles

- Occur in the Preparatory, pre season phase as during season focus on skill based alterations

Question 2

What happens in month 1?

Answer 2

• Build a base level of maximal strength
• test via 1RM bench and shoulder press to see improvements
• 2 sessions per week to allow recovery
• Weeks 1/2- Focus on form to prevent injury, resistance machines to isolate muscle groups
• Weeks 3/4- High weight low rep 4x4 90% of 1RM

Question 3

What happens in month 2?

Answer 3

• Convert into explosive strength, begin plyometrics
• higher reps to inc explosive strength
• Week 1/2- body weight, sinking pull ups, clap push ups, Bench with resistance band, release bar
• Week 3/4- Add weight to belt for pull ups and push ups

Question 4

What happens in month 3?

Answer 4

• Return to sport specific practice
• Week 1/2- Massed training to regain kinaesthetic feel , drop ball for batting, rolled pickup and throw
• Week 3/4- Focus to make sure technique fully regained and correct, varied training to replicate match

Question 5

What tests will occur?

Answer 5

Tests will occur before and after training in order to measure the improvement

• Month 1- 1RM bench press, shoulder press
• Month 2- Body projection height measured
• Month 3- end measure distance hit and thrown, mean average over 10 hits and throws