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Pre-season Athlete Long Term Training Plan (Essay Sample)


Creating an athlete's pre-season training program as their trainer.


Pre-Season Athlete Long Term Training Plan
Name of the student
Institute Affiliation
Pre-season Athlete Long Term Training Plan
This paper aims to provide an eight-phase preseason fitness training schedule. The curriculum is essential to provide a safe way for the student-athlete to reach maximum performance capabilities. The program's objectives are to get the athlete in a decent position, have a healthy learning environment, and improve the athlete's sports skills. Ainsley plays female lacrosse. She stands five feet tall, weighs 150 pounds, and is 22 years old. She has an endomorph body shape. To put it simply, an endomorph body type is usually more extensive, higher in fat mass, pear-shaped, and has a greater proclivity to store body fat (Snape, 2017). Although this has nothing to do with how Ainsley operates, which is worth remembering in the field, it provides the trainer with a clearer understanding of which exercises to include when developing his athlete's annual plan. In other terms, training regimens will vary according to the three distinct body shapes.  Ainsley, an endomorph, responds best to cardio-based workouts, as indicated in her training plans. Additionally, Ainsley is petite and fast, ensuring that she is an excellent attack player for her university lacrosse team. As an attacking player, she is always out and about on the field, ensuring that a significant portion of her preparation will focus on aerobic and interval workouts.
Periodization was used to focus on the three different cycles that help to ensure that her training was efficient. Periodization is essential for creating a structured preparation plan that can be seen a year ahead of time (annual training). The goal is to achieve the maximum possible performance in each of the year's time blocks. This approach involves much progressive cycling of different aspects.
The macrocycle will be the first cycle I will address. This periodization cycle is described as an action review that focuses on preparing for the year's goal competition by "maxing" out on preparation. The peak time of the year for this paper is during the in-season game. The macrocycle has three phases: planning, competitiveness, and transformation. Ainsley's macrocycle plan is planning, and competitive phases are depicted in the chart below:








Self test #1

Total body workout
- 8 reps of dumbbell bench press
20 reps of Jump squat
-12 reps of Medicine ball rotation throw
-10 reps of Burpee with push up
Repeat x3

30-minute intervals while training on the bike

Total body:
-Pull-ups until exhaustion
12 reps of Goblet squat
- Pull-ups until exhaustion
25 reps of Mountain climber Repeat x3

Power circuit:
-30 second sprint
12 reps of hurdle jump
-Lateral bound
20 reps of Burpee without push up Repeat x3

Total body workout:
Box jump
Weighted Russian twist
Dumbbell row
-Bicycle crunches Repeat x3


30-minute interval training on a bike

Power circuit:
-30-second sprint
-3 hurdle jump
-Lateral bound x 12
-Burpee without push up x20 Repeat x3

Total body:
-Dumbbell bench press x8
-Jump squat x20
Medicine ball throw x12
-Burpee with push up x10 Repeat x3

-Bicycle crunch x20
-V-sit crunch x15
-Hanging leg raise x10
-Plank x30 seconds Repeat x3

Total body:
-Box jump
-Weighted Russian twist
-Dumbbell row
-Bicycle crunches Repeat x3

10 minutes on Stairmaster, 20 minutes jog on the treadmill with incline


Self-test #2

-Bicycle crunch x20
-V-sit crunch x15
-Hanging leg raise x10

Total body:
-Pull up until fail
-Goblet squat x12
-Push up until

30 minute interval training on the bike

Total body:
-Dumbbell bench press x8
-Jump squat x20 Medicine ball throw x12

Power circuit:
-30 second sprint
-3 hurdle jump

The rationale for the Eight Phase Training Plan
The athlete should follow this training plan for twelve weeks, increasing the weight and reps as required. The map above depicts a four-week (one-month) training schedule. This schedule must be followed for the entire twelve weeks (three times in total), each week being focused on separately. If the athlete desires, rest days will include cycling, yoga, and other activities. Ainsley's planning process is the self-test part of the curriculum. Every other week, self-tests will be conducted to determine and record the maximum bench press (weight x reps), maximum dips, maximum squats, maximum push-ups, and maximum pull-ups. Due to the critical nature of aerobic fitness for attack lacrosse teams, the athlete can run 5x400, 2x400, and 4x200 meters while recording their times. By the end of the 12-week training program, the target is to have changed.
The practices mentioned above are preparing for the upcoming competitive process, which occurs during preseason and tryouts (Boompa, 2005). Every workout's weight and reps will be determined by how the athlete feels when exercising 70% of her maximum capacity to increase weekly. The goal of making Ainsley finish these was to give her a sense of accomplishment. Specific exercises are designed to prepare her body for the short sprints that occur throughout her lacrosse matches as an attack athlete and the primary fundamental body strength required of a lacrosse athlete (Williams, n.d.). Additionally, I changed her working out days to avoid reaching a plateau in Ainsley's training development; it is critical to alternate and shift workouts. The transition phase of the macrocycle is primarily essential for strategic reasons; a year of training ensures that an athlete's mental and physical wellbeing requires a break, so this phase is critical for the athlete to transition from practicing and practicing to taking a break (Issurin, 2010). Ainsley will resume her training after this four-week transition period, where she left off on the map above.
Expected Performance Improvements and Psychological adaptions
Preseason preparation for a female lacrosse player consists of basic strength training exercises (Kessler, 2012). This is to ensure that the athlete maintains her physical and cardiovascular fitness while she is not playing. While this athlete's practice is usually Monday through Friday, she must also work independently with games on Saturdays. One-hour workouts are not going to be enough to keep Ainsley in the safest and fastest shape possible. The purpose of the in-season workout I created was to make it fast while still being successful. The circuit illustrated on the plan should be completed consistently. For instance, the Monday/Wednesday split or the day following a game. Each movement should take 30 seconds to complete, followed by a 15-second rest period before proceeding to the next. Muscles will be exercised through various bodyweight exercises, and the person will also benefit from the aerobic component. This quick but effective workout will help the athlete build body strength and aerobic processes.  Ainsley will spend a couple of days a week working on her critical conditioning while also strengthening her core muscles with bodyweight exercises.
As previously stated, each exercise will last 30 seconds with a 15-second pause in between. To complete the circuit, it will be duplicated three times. It should take no longer than 15-20 minutes in total to complete and should be done during the off-season (Kraemer & Fleck, 2007). This workout will include bodyweight pace and strength exercises, as well as a brief aerobic circuit. These exercises are designed to help athletes improve their lower and upper body strength and their heart rate, pace, posterior lower body strength, and explosiveness (particularly for attack players) (Knuttgen, 2003).
Off-season conditioning plans would include increased volume and decreased intensity strength and conditioning exercises, as well as a decreased emphasis on sport-specific training. As the season approaches, the volume of activity decreases while the intensity increases, with a greater focus on sport-specific activities. "The four distinct stages are preparatory, first transition, competition, and second transition" (Kraemer, 1997). These four cycles include an annual training schedule, enabling athletes to progress in enhancing their relative strength in lacrosse - each technique will be special, but both will seek to prepare athletes for maximum success in their respective sports.
Due to the absence of tournaments during the training period, it is often referred to as the off-season. It is the largest of the four ages, with just a handful of sports-specific activities. This time is used to prepare athletes for rigorous training...

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