Lifting Program

In-season strength training and conditioning is very beneficial for athletes to maintain strength gains and improve athletic performance throughout the sports season.   With proper implementation in-season training also can help to prevent some of those injuries that arise during the season and provide recovery to the athlete from the demands of competition.

 

The Cardinal Strength in-season program is an abbreviated version of our off-season program. The program is designed for the athlete to train two days per week.

Resources

• Cardinal Strength In-season Program
• Conditioning Stations Phase I (weeks 1-3)

Importance of off-season training  

Cardinal Strength Program Level 1 (Summer Program)

The first level is focused on learning technique and building strength through proper form. The exercises in the program develop skills which will help the athlete's development and prepare them for the next level of the program.  It is also a good program to follow to provide some change in an athlete's lifting routine and improve flaws in technique.  Strength gains through each phase of the program are monitored in perspective to their technique and performance.  At the end of the program the athletes will participate in performance tests to assess their current skill level.

The second level is focused on strength gains, while maintaining proper technique.  The strength portion of the program is focused around four main lifts; parallel squat, bench press, power clean, and deadlift.  The weights and maxes of these lifts are tracked and recorded by the athletes, with the auxillary lifts complimenting the main lifts to provide optimal gains.  The Level 2 program the phases allow for a linear increase of strength during the phase, meaning that the athlete will focus on making progressive gains through rep increases over the three week period.  At the end of each phase the athlete will perform a "test set"  to determine an estimated max, which will allow for exponential increases in their strength gains.  At the end of the program the athletes will participate in performance tests to assess their current skill level.