Strength Training Plan Comments
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General
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Strength training should be completed at a maximum effort (except adaption phase) in
which the prescribed number of repetitions can be completed. If the prescribed
repetitions are not met during a particular set, the same weight should be used the
following workout for that set. If the number of repetitions is met, the weight should
be increased a modest amount for that set the next workout. Also, never do more
repetitions than prescribed even if you feel you can.
Adaptation Phase
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The purpose of the adaptation phase is to begin strengthening and stretching soft
tissue throughout the body. This will prepare you for the harder work to come during
the max strength phase.
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The first few workouts should be extremely light. Basically just go through the
motions. Make sure you progressively increase from workout to workout by adding
additional weight relative to what you were able to complete the previous workout.
There is no warm-up required for each exercise since the rep range is very high and
therefore relatively light weights are used.
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Typically the adaptation phase workouts should be completed 3 times per week.
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Rest time between sets needs only to be about 1.5 minutes. Overall, each workout
should only take about 30-40 minutes.
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Max Strength Phase
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The purpose of the Max Strength phase is to get strong using functional, compound
exercises that will help you in your racing and keep you from getting injured
throughout the season.
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It becomes very important to warm-up well before each exercise during the Max
Strength phase since the heaviest set will be competed first. A proper warm-up
should consist of 12 reps at 50% of the weight for your first set followed by 3 reps at
75% of the weight for your first set. After this, you will be well prepared to do the
full weight of your first set.
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Rest time between sets for the max strength phase is about 3 minutes in order to allow
a solid recovery and maximum strength before the next set.
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Typically the max strength phase workouts should be completed 2 times per week.
Lisa Girolamo – Strength Training Plan
7/28/2017
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The core set should be completed in a continuous manner with three rounds of the
three exercises. For example, complete 12 reps of back extensions and go directly to
12 pushups and lastly 12 sit ups. Continue in this manner through three rounds of
each of the exercises.
Sport Specific Strength Phase
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It is still very important to warm-up well before each exercise during the Sport
Specific Strength phase since the heaviest set will be competed first.
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The purpose of the Sport Specific phase is to begin using the strength you have
gained during the max strength phase in more sport specific movements. This will
promote balance and will also help transition your strength to the vertical phase of
training.
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Rest time between sets for the sport specific phase is about 2 minutes.
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Typically the sport specific strength phase workouts should be completed 1 time per
week.
Lisa Girolamo – Strength Training Plan
7/28/2017