Strength and Conditioning Guide: Pre-Season 1 by James Mead

Pre Season 1 acts as the introductory period into ultimate specific movements. This period will include first exposure to higher velocity movements and a movement towards maximal strength.

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Pre-Season Program 1

Goals:

  1. Exposure to high intensity strength work
  2. Continued focus on robustness and injury prevention
  3. Tolerance and adaptation to high volume training
  4. Learning of ultimate specific mechanics

Physiological outcomes:

  1. Continued increase in muscle cross sectional area
  2. Continued improvements in neuromuscular strength
  3. Intramuscular coordination in ultimate specific movements
  4. Increase in type 2a and 2b muscle fibre recruitment for velocity-based movements

Testimonial

“I felt like I laid down the groundwork in the off-season and this was where I started to see the biggest gains, not just with the S&C but at training sessions as well. I would wake up in the morning and be genuinely excited to go to the gym as I knew I could smash out a session. One of the areas I saw the most improvement in was my core strength. The trunk exercises in the pre-season phases definitely challenged me more than in any other phase but it was also really rewarding as I could feel the benefits in everyday life.” – Ophelia Byrne, GBu24 2019

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