by Phil Wolanski
It is important to cater the different phases of a strength training program or regimen to cooperate with the demands of the competitive season. This way, athletes will peak at the start of the season and will not atrophy throughout the year.
The 5 phases of strength training are correlated with the distinct pieces of your season. The development of strength is planned accordingly, since it makes sense to train some muscle groups ahead of others. The 5 phases that follow are presented in order they should be executed as part of an overall training program, and should coincide with the milestones of a season:
Phase One - Basic Strength
Often times, playing one sport or training the same way may have an unbalancing effect on your body. Some muscle groups will get worked more than others - no training program is perfectly tailored and balanced - so its important to start off your training program by attempting to balance your muscular-skeletal system. Start by identifying the smaller muscle groups that may have been neglected. If left unnoticed, these imbalances can easily compound, leading to muscle injuries or skeletal stress fractures.
At the beginning of every off-season, every athlete should start with a period of basic strength training for some base preparation.
Phase 2 - Maximum Strength / Hypertrophy
For almost every sport, including hockey, the athletes will benefit from a period of training to failure, or "maximum strength training". The length of this phase depends of each athlete and the timeline of training milestones. It also depends of which sport: strength and power based athletes will spend more time on this phase than endurance athletes (like runners). Remember that the period of hypertrophy (muscle size building), or training to failure must occur before training for maximum strength (train to just before failure).
Phase 3 - Conversion
Until this point strength training has been generic in nature. To be effective however, this general base of strength must converted into sport-specific power or muscular endurance or both. The conversion of maximal strength occurs late in the preparation phase and may continue into the start of the competitive season.
Phase Four - Maintenance
When strength training stops the benefits gained previously quickly diminish. In order to avoid this detraining effect a certain level of conditioning is required to maintain the gains made in the preparation phase.
The level of training required to maintain strength is much less than that required at first to build it. However, with the season now in full-swing, you will have significantly less time and energy to devote to strength training and conditioning. It is important to ensure sufficient recovery periods and rest after these sessions, otherwise the gains will never appreciate. Continue the maintenance phase throughout the entire season.
Phase Five - Active Recovery
Following a strenuous season, a break from structured training and the rigours of competition is crucial for physical and mental respite. This can mean a complete break from all types of strength training programs for several weeks. Any longer than 3-4 weeks however, and fitness, particularly strength and power, diminishes rapidly. The active recovery phase occurs in the transition period (off / closed season).
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