8 Week Pre-Competition Training Template for Young Athletes
The 8 week pre-competition training template is designed to prepare young athletes to compete at the highest level. This type of training will allow them to improve their physical condition while they are still in high school or college. It is recommended that this type of training should be completed before an athlete begins competing in sports such as football, basketball, baseball, soccer, hockey and other team based games.
In order to keep your athletes prepared for competition, it is best if you do not have them perform strenuous activities during the last two weeks of the eight week period. These include weight lifting, running, swimming and any other activity requiring great endurance. You want to make sure that they are ready for competition when they enter high school or college. They will need all the time they can get in preparation for their first season.
As with most things in life, there are pros and cons to each approach. If you choose the 8 week pre-competition training template then you will be able to give your athletes enough time to train without having them performing strenuous activities during the final two weeks. However, if you decide that these activities must be performed then you will have a few extra days of rest between those workouts so that your athletes can recover properly.
This is a decision that you will need to make depending on your goals for your team. You must also decide how much time you want your athletes to have before they have to compete. This will be the main factor in which approach you take.
The first option is the 8 week pre-competition training program. This training is meant to get ready for the rigors of high school or college sports. You will need to have your athletes start this type of training at least one year before they are expected to compete. This is so that they can get into peak physical condition and have the ability to complete the activities that their sport requires.
The second option is the full one year training schedule. This is for more elite athletes who are trying to become professional players in their sport or are already competing on a national level in high school or college. This program is a little more intense than the other one and will require your athletes to train for a year before they are expected to compete.
Both of these schedules are very demanding and you will need to make sure that your athletes are eating right and getting enough rest if you want them to get the most out of their workouts. If you feel that your athletes are not going to be able to complete the daily workouts then they may not be ready for this type of training. It is recommended that you try the 8 week pre-competition training program before moving on to this one.
Full Year Training Program (One to Prepare for a Career in Sports)
The full year training program is designed for elite athletes who are trying to become professionals in their sport. This is not a program that is meant for beginners. You must be at least sixteen years of age before you can start this type of training. Younger athletes may be able to start the program but you will need to assess their abilities first.
This type of training is very demanding and will require your full attention 7 days a week. You will only be allowed one day off each week (Sunday) in which you can relax or do something non-sports related. Each week you will increase the difficulty of your workouts so don’t be surprised if some of them are harder than what you would normally expect. If you are unable to perform a certain activity then reduce the weight or repetitions needed and try to work your way up to the full amount.
This is not the army and you won’t be kicked out for not being able to do something so don’t worry and just have fun.
Mon – Legs & Calves
Start off each week with a nice light stretch then a light jog and proceed into some basic stretching exercises. This will be very easy for most of you so don’t hesitate to stretch as much as needed. If you are not very flexible then you should really take the time to stretch before any workout because it will prevent injuries and help your muscles grow better.
Do each exercise sets listed for 1 minute then rest 1 minute in between each set. Do this 5 times.
Side Stretch – Stand sideways on to a table or something at hip height. Put your hands on the table and lean to the side until you feel a stretch in the side of your hip, hold for 30 seconds then do the other side.
Back Stretch – Stand with your feet together and your back straight, roll your shoulders back a few times then reach up as far as you can and grab your elbows, pull them back and hold for 30 seconds.
Quad Stretch – Stand behind a chair with one foot back and the other foot forward, Bend the front leg and reach down and grab your foot and pull it back as far as you can, hold for 30 seconds then do the other leg.
Calf Stretch – Stand with your toes on the edge of a step and your heels hanging off the back. Lower yourself until you feel a stretch in the back of your leg, hold for 30 seconds then do the other leg.
Glute Stretch – Kneel on both knees and lay your chest down on the ground between your legs, reach back with both arms and grab your ankles and pull them towards you as far as you can, hold for 30 seconds.
Sources & references used in this article:
Psychophysiological stress and performance in Jamaican junior track and field athletes by E Campbell, M Poudevigne, R Irving, L Dilworth… – … Enhancement & Health, 2020 – Elsevier
Action observation and imagery training improve the ease with which athletes can generate imagery by DJ Wright, SA McCormick, S Birks… – Journal of Applied …, 2015 – Taylor & Francis
Influence of Different Nutrition Supplement Combinations on the Training Effect of Athlete Based on Component Analysis by J Yang, Y Liu, C Mu, Y Li, H Tian – Investigación Clínica, 2020 – go.gale.com
Effects of resistance training combined with vascular occlusion or hypoxia on neuromuscular function in athletes by A Manimmanakorn, N Manimmanakorn… – European journal of …, 2013 – Springer