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HTKSPORT<br />
BIG STRONG FAST Customisable Training Template<br />
ATHLETE 1<br />
ATHLETE 2<br />
ATHLETE 3<br />
ATHLETE 4<br />
ATHLETE 5<br />
ATHLETE 6<br />
PHASE 1<br />
PHASE 2<br />
Purpose: Increase neural<br />
drive and motor recruitment<br />
Purpose: Increase speed and<br />
plyometric abilities, strengthspeed<br />
Training: whole body, highspeed<br />
power cycle – banded Training: upper body –<br />
overspeed movements, unresisted<br />
iso-concentric overspeed movements, un-<br />
power/recruitment (banded<br />
movements, explosive resisted iso-concentric<br />
isometrics<br />
movements, explosive<br />
isometrics); lower body –<br />
Purpose: functional<br />
hypertrophy and HTMU<br />
recruitment<br />
Training: upper body – mix of<br />
heavy conventional lifts,<br />
extended ‘pump’ sets and<br />
extended isometrics; lower<br />
body – explosive isometrics,<br />
torque isometrics, long<br />
duration lunge isometrics,<br />
resisted speed / speed skill<br />
work<br />
Purpose: Movement<br />
efficiency and neural<br />
patterning<br />
Training: long duration<br />
functional isometrics,<br />
movement skill practice<br />
Note: this phase should be as<br />
long as required to gain<br />
force/power absorption, speed functional strength and correct<br />
skill repetition<br />
patterning to allow further<br />
training<br />
Purpose: functional<br />
hypertrophy and speedstrength<br />
Training: upper body – mix of<br />
heavy conventional lifts,<br />
extended ‘pump’ sets and<br />
extended isometrics; lower<br />
body – rate / velocity force<br />
absorption<br />
Purpose: functional<br />
hypertrophy and HTMU<br />
recruitment<br />
Purpose: Goal-specific<br />
strength, plyometric<br />
maintenance<br />
Training: upper body – max<br />
effort heavy reps; lower body -<br />
RFD/rebound, max velocity,<br />
speed skill<br />
Purpose: functional<br />
hypertrophy or strength, and<br />
HTMU recruitment<br />
1st Step: test standing vertical<br />
jump vs. 1-2 step vertical<br />
jump.<br />
Training: upper body – mix of If standing vert more<br />
heavy conventional lifts, explosive: start with power<br />
extended ‘pump’ sets and cycle.<br />
extended isometrics; lower If 1-2 vert more explosive:<br />
body – explosive isometrics, start with strength.<br />
torque isometrics, long<br />
duration lunge isometrics,<br />
resisted speed / speed skill<br />
work<br />
Training: Upper body - power<br />
or strength; lower body –<br />
HTMU recruitment or rate /<br />
velocity force absorption<br />
(depending on vert test)<br />
Training: upper body – highspeed<br />
Training: upper body – high-<br />
power cycle – banded speed power cycle – banded Training: upper body – mix of<br />
Training: upper body - high-<br />
controlled conventional lifts, overspeed movements, unresisted<br />
overspeed movements, unspeed<br />
power cycle (see Ath 2,<br />
extended ‘pump’ sets and<br />
iso-conc movements, resisted iso-conc movements, phase 1) or mix of heavy<br />
extended isometrics; lower<br />
body – explosive isometrics,<br />
explosive isometrics; lower<br />
body – explosive isometrics,<br />
explosive isometrics, or max<br />
effort heavy reps; lower body<br />
long duration lunge isometrics, torque isometrics, long – force/power absorption,<br />
speed skill repetition<br />
resisted speed / speed skill<br />
work<br />
Purpose: power and HTMU<br />
recruitment<br />
duration lunge isometrics,<br />
resisted speed / speed skill<br />
work<br />
Purpose: strength or power,<br />
and strength-speed<br />
Purpose: power or functional<br />
hypertrophy, and strengthspeed<br />
or speed<br />
conventional lifts, extended<br />
‘pump’ sets and extended<br />
isometrics; lower body -<br />
force/power absorption, speed<br />
skill repetition, or<br />
RFD/rebound, max velocity,<br />
speed skill )<br />
PHASE 3<br />
Purpose: strength and<br />
strength-speed<br />
Training: upper body – max<br />
effort heavy reps; lower body<br />
– force/power absorption,<br />
speed skill repetition<br />
Purpose: speed<br />
Training: upper body – highspeed<br />
power cycle – banded<br />
overspeed movements, unresisted<br />
iso-conc movements,<br />
explosive isometrics; lower<br />
body – RFD/rebound, max<br />
velocity, speed<br />
Purpose: strength and<br />
strength-speed<br />
Training: upper body – max<br />
effort heavy reps; lower body<br />
– force/power absorption,<br />
speed skill repetition<br />
Purpose: functional<br />
hypertrophy and strengthspeed<br />
Training: upper body – mix<br />
of heavy conventional lifts,<br />
extended ‘pump’ sets and<br />
extended isometrics; lower<br />
body – force/power<br />
absorption, speed skill<br />
repetition<br />
Purpose: functional<br />
hypertrophy or power and<br />
speed-strength<br />
Training: upper body – mix<br />
of heavy conventional lifts,<br />
extended ‘pump’ sets and<br />
extended isometrics, or<br />
power cycle – as previous<br />
phase; lower body – rate /<br />
velocity force absorption<br />
Purpose: functional<br />
hypertrophy or strength, and<br />
speed-strength or HTMU<br />
recruitment<br />
Training: upper body – per<br />
phase 2 or max effort heavy<br />
reps; lower body - rate /<br />
velocity force absorption, or<br />
explosive isometrics, torque<br />
isometrics, long duration lunge<br />
isometrics, resisted speed /<br />
speed skill work<br />
PHASE 4<br />
Purpose: power/recruitment<br />
and speed-strength<br />
Training: upper body –<br />
same as Phase1; lower body<br />
– rate / velocity force<br />
absorption<br />
Purpose: functional<br />
hypertrophy and HTMU<br />
recruitment<br />
Training: upper body – mix of<br />
heavy conventional lifts,<br />
extended ‘pump’ sets and<br />
extended isometrics; lower<br />
body – explosive isometrics,<br />
torque isometrics, long<br />
duration lunge isometrics,<br />
resisted speed / speed skill<br />
work<br />
Purpose: power/recruitment<br />
and speed-strength<br />
Training: upper body –<br />
power cycle – banded<br />
overspeed movements, unresisted<br />
iso-conc<br />
movements, explosive<br />
isometrics; lower body –<br />
rate / velocity force<br />
absorption<br />
Purpose: strength and<br />
speed-strength<br />
Training: upper body – max<br />
effort heavy reps; lower body<br />
– rate / velocity force<br />
absorption<br />
Purpose: strength or<br />
functional hypertrophy, and<br />
speed<br />
Training: upper body –<br />
same as phase 1; lower<br />
body – RFD/rebound, max<br />
velocity, speed skill.<br />
Purpose: strength or power,<br />
and speed or strength-speed<br />
Training: upper body - max<br />
effort heavy reps, or highspeed<br />
power cycle (see Ath 2,<br />
phase 1); lower body –<br />
RFD/rebound, max velocity,<br />
speed skill or force/power<br />
absorption, speed skill<br />
repetition<br />
58<br />
JULY 2018 | ISSUE 01<br />
PHASE 5<br />
Purpose: power/recruitment<br />
and speed<br />
Training: upper body –<br />
same as Phase 4; lower<br />
body – RFD/rebound, max<br />
velocity, speed skill<br />
Purpose: strength and<br />
strength-speed<br />
Purpose: power/recruitment<br />
and speed<br />
Training: upper body – max Training: upper body –<br />
effort heavy reps; lower body same as Phase 4; lower<br />
– force/power absorption, body – RFD/rebound, max<br />
speed skill repetition velocity, speed skill<br />
Purpose: power/recruitment<br />
and speed<br />
Training: upper body –<br />
same as Phase 4; lower<br />
body – RFD/rebound, max<br />
velocity, speed skill<br />
Purpose: power or strength,<br />
and HTMU recruitment<br />
Training: upper body – per<br />
phase 2; lower body –<br />
explosive isometrics, torque<br />
isometrics, long duration<br />
lunge isometrics, resisted<br />
speed / speed skill work<br />
Purpose: power or functional<br />
hypertrophy, and HTMU<br />
recruitment or speed-strength<br />
Training; upper body - highspeed<br />
power cycle (see Ath 2,<br />
phase 1), or per phase 2;<br />
lower body - explosive<br />
isometrics, torque isometrics,<br />
long duration lunge isometrics,<br />
resisted speed / speed skill<br />
work, or rate / velocity force<br />
absorption<br />
PHASE 6 Repeat from Phase 2 Repeat from Phase 2 Repeat from Phase 2 Repeat from Phase 2 Repeat from Phase 2 or 3 Repeat from Phase 2
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