Training programmes for sportspersons should be split into smaller sessions, each one with a specific goal, recommend experts. Such programmes should include a preparation phase or pre-season period, contest period or in-season period and transition period or closed-season period.
Trainees build basic strength in phase 1. They can use bodyweight exercises, resistance bands, medicine balls and dumbbells in this phase.
Strength and power athletes will use phase 2 for maximum strength building and spend more time here. In phase 3, a trainee converts the base strength into sport-specific power or endurance. This will begin in the late part of the preparation phase and continue into the start of competitive season.
Phase 4 will be to maintain benefits gained during contest season. A trainee will concentrate on skill-based training and less on strength.
Phase 5 will follow a strenuous season, for active recovery. It should last for four weeks.
