2019 has arrived and it might be time to put together a training calendar for your athlete. Even though it might not be a perfect 12 months depending on what sport your athlete plays and where you are in the season, this can give you an idea of what you need to do to get better prepared for your sport.
To be honest, it really doesn’t matter where you are in your season right now. You can just plug the dates of the different components in where it is applicable to you.
For example, in-season for basketball is probably going to be longer than in-season for a baseball player. Just plug in your dates accordingly and then we will adjust the other dates for the off-season etc. as needed.
Let’s get started:
- We work our way backwards, so you need to input the playing seasons of your sport (regular and post). If you play multiple sports then you need to put both of those seasons in. If you play a school season and club season, then yes, plug both in. You can color code this a certain color to distinguish the regular season.
- Not all regular seasons mean the same thing for athletes. I have athletes that play for their school, but put more value on the club season. Or they play two sports, but one is just for fun. If this is the case with your athlete, then you need to indicate that accordingly. If you don’t and view your schedule that you have a bunch of regular season dates, you could be missing out on training opportunities to get better.
- You have now indicated the dates of your regular season. If you have multiple regular seasons, identify first the most important season. Make that a different color then the other sport’s season. I am a big believer of in-season training and you want to continue this or else you lose all the gains that you made with any previous trainings. Your in-season work will be less intense (short and sweet workouts). You want to get in at least once a week training, but ideally twice a week. It is best to do training on the same days as practices if possible. That way when you have an off day from games and practices, you can completely rest. If that is impossible due to time and homework, then schedule a workout on the off day. Don’t moan and groan. This isn’t like a practice. The workouts won’t even be as long as a practice. Just get it done. It will help you recover from the games and practices.
- Now take a look at the regular season sport you view for “fun”. Yes, you are playing a sport, but if you aren’t as concerned about this, then you need to definitely fit in two trainings a week. Depending on your schedule maybe even a third. You will find a way to do it. The morning of a game, late night after a practice, but get it done. The workouts could be as intense as an off-season workout, maybe not, but more intense than the short and sweet workouts I talked about above. Why? You only have so much time throughout the year. If your focus is to be the best at another sport, then you have to figure out when to train and this is one way. When we worked with our two time state 800M champion, she played a fall sport and a winter sport, but track was her focus. She was coming in 2 to 3 times a week (and training hard) during her first two sports to prepare for that spring season.
- Presumably you have a lot of dates blocked off on your calendar for “in-season” work. Hopefully, there are dates in the calendar that are left open that you are “free”. The best type of training is to have 10-13 weeks of consecutive training if not more. But, it wouldn’t hurt to have a transition period where you don’t do anything. Or maybe you do some “active recovery”. 1-3 weeks for a young athlete should be plenty and that all depends on how much “free” space you have left on your training calendar. Even a few days would be fine. You could play fun games like swim or racquetball as an active recovery if you desired, but determine how much of a transition time you will have based on your remaining free time. If you only have 6 weeks of free time before the regular season starts (I’m not talking about informal practices and training, but when games actually start or everyday practices), then your transition time is going to be a lot shorter.
- Once you determine your transition time and how much off-season time you have, you now have to get cracking with the workouts. This should be 3 times a week training of both speed and strength training. This is your opportunity to get better and you need to take full advantage of it. Proper intensity and hard work to get the results you need.
- When pre-season begins (or everyday practices), the training will alter slightly as you are practicing more, but this will take you right into your regular season games and you start the cycle again. Now this may vary if the pre-season is of the “fun” sport. Then maybe you are continuing to train just as hard so keep this in mind.
You will probably want to color code these all different so you have an idea what part of your training calendar you are in and how to train appropriately. Grab your 2019 calendar today and start mapping out your training. This will definitely give you a leg up on your competition.