Netball: Fluctuate your training program!
Are you a sticker or jumper in the gym?
Stickers have been on the same program for years.
Jumpers never do more than a week on a program before doing something else.
First thing I do with players who have been going to a gym is evolve their program to cover the points in the previous blogs and set it for 4-6weeks. After those 4-6weeks the program evolves. Some exercises are dropped with new coming in, reps and sets change, over all changing the emphasis of the program.
This is periodisation. Simply organising training into focused periods aiming towards an ultimate goal. Each period having it’s focus means a dedicated amount of time to train that focus and for the body to adapt to it before going onto another focus.
What to focus on?
This is a VERY brief overview to give an idea:
1. High Volume- Repetitions in the 10 plus range for 2-4 sets. This builds up endurance on the metabolic side in the muscles. It’s great for building base line strength and loading on the tendons and ligaments.
2. High Intensity- Repetitions from 3-8 for 3-6 sets although this phase can depend on your experience. Great for building maximum strength for force development and focuses in big movements like squats or deadlifts.
3. Power Focus- 3-6 reps for 3-6 sets with relatively high weight and focusing on moving it fast.
4. Speed Focus- 6-8 reps for 3-4 sets with relatively little weight if any really trying to move as quick as possible.
There are 4 focus points to take away. However, most of the time in sport we blend all these together. There will be a main focus which may be strength, but some speed will be programmed as it complements and can help develop maximum strength, plus some volume work may be included to assist and possible provide further strengthening for some muscles that are not up to level. But in each period there is a main focus potentially taken from above.
How long and what order?
3-6 weeks is an idea amount of time that gives enough time to learn the new focus semi adapt to it so it can be pushed in the final week or two. Exactly how long to sped on each focus can depend on your season and length of time between matches. Preseason where there are no matches or some tournament’s can be a great time to push to develop with high volume to begin followed by high intensity to really develop base line strength. Evolve that into power and/or speed focus in the lead up to the season will put you in a great place for the season to begin with.
Once the season starts then it can get a little messy. Lots of matches in a row I’d keep the volume down but not go so intense to cause soreness. Power and speed would be useful to continue. However, there maybe a few weeks without matches where a heavy couple of weeks of pushing with volume or intensity may fit, for example over Christmas.
However, in season is a prime example where there does not always have to be a sole focus as explained above. Have a main focus with some assistance in developing or maintaining other components can give some great results.
The last four blogs have given an overview of how to plan a gym program to develop speed, agility and jump whilst also reducing the risk of injuries. Listen to the podcast for some more in depth information. Also have a look at our Netball Specific Strength and Conditioning Program.