Strong, Fast, Powerful: How To Peak Athletic Potential

Athletic development takes time and practice. Perfecting any skill requires repeated repetitions. When it comes to peaking athletic performance, this rule holds true. Sequencing for training tends to follow in a four-step fashion: General Fitness (also referred to and GPP), Maximal Strength, Strength and Endurance, and Maximal Speed. Most coaches take a block periodization approach when programming their athletes through this sequence in preparation for competition.

GPP and Maximal Strength occur during the accumulation phase. The goal of this phase is to develop basic motor skills and technique. Programming during this phase includes high volume along with medium to high intensities. Our novice athletes will stay in this phase for a longer period of time; whereas, elite athletes will adapt to these stressors rather quickly. The accumulation phase is usually trained for 4-6 weeks with a retention of 5 weeks before returning without loss in performance. During this phase, we are looking for physiological adaptations. We want to increase the level of homeostasis of the athlete. We are working aerobic capacity as well as maximal strength gains for general fitness. The goal should always be to rebuild muscular tissue and the use of energy substrates. The body’s ability to synthesize protein will increase, along with the storage of glycogen. Mitochondria created within the muscle fibers will also increase in order to create ATP and glycogen production. Simply put, we’re looking for the body to grow and repair.

The Strength Endurance and Power sequencing occur during the second phase, the transmutation phase. Think of this phase as the athlete morphing from general athleticism to beginning to truly excel at their specific sport. The goal is to take the strength gained in the accumulation phase and teach the athlete how to be able to use it with fast and with power. We are looking for motor and technical abilities related to the athlete’s performance goals. This phase places less stress on the physiological adaptation of the body, and places a greater emphasis on the neurological system as well as specific motor abilities. Programming during this phase will include high intensity with increasing velocity. This training block with be anywhere from 2-4 weeks long with a residual effect of 2-3 weeks.

Maximal Speed is achieved in the realization phase. This phase is where all the magic happens and is the most crucial for optimal sport performance. This phase in the pre-competition phases, also referred to as “peaking” an athlete. We are focused on acceleration and speed during this phase. We want our athletes to be as explosive and powerful as they can be heading into competition. Due to the neurological taxing of this phase, this block is only 1-2 weeks long and leads directly into competition.

As coaches, we want our athletes headed into season feeling stronger, faster, and more powerful than they ever have before. Not only does this give the athlete an elevated sense of confidence during practice and performance, but it gives the athlete the best chance to avoid injury and stay in the game. The goal of programming should always be to keep your athletes healthy, plain and simple. Stress their body enough to initiate adaptation, but not so much that we cause injury. Be safe. Be smart.

Cal Dietz and Ben Peterson. Triphasic Training Manual: A Systematic Approach to Elite Speed and Explosive Strength Performance.