Club Player

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Training Session Gym Session Active Recovery Gym Session Active Recovery Gym Session Rest
or Personal Fitness
Training Week Guideline - no match week
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Club Game Active Recovery Moderate Training Session Active Recovery Hard Training session Gym Session Rest
Gym Session 50% increase on Tuesday
Training Week Guideline - 1 weekend match per week

Hypertrophy Phase

January 4th - February 13th

3 day a week program for 6 weeks

Hypertrophy adapts the muscles and tendons for strength training. It is preparing the body for heavy lifting. It adds bulk to the athlete. If one skips hypertrophy then the athlete does not have enough muscle built up, therefore there is no muscle to make stronger in the strength phase.

Strength Phase

February 15th- April 8th

3 day a week strength program for 4 weeks. 2 day a week strength program for 4 weeks. 8 weeks in total.

Strength training is low reps for a reason. Its aim is to help that bulk put on to become strong! The low reps help you lift more weight. The long rest interval helps you to recover to allow you lift at max again.

Power Phase

April 11th - May 20th

2 day a week program for 6 weeks

The power phase helps those slow reps in the strength phase to become explosive. In field sport an athlete must have explosive strength to fight off opponents

Analogy: During hypertrophy an athlete can push a small player several times but can not push a big player. After strength phase one can push that big player. After the power phase one can push that big player explosively! 

Beginners: Those with 1 year or less gym experience. 

Intermediate: Those with 2 years or less gym experience.

Advanced: Those with 3+ years gym experience.

Reason: those with more gym experience are able to take on more load because their joints have adapted to the forces placed on them during these movements. Please follow the above guidelines to prevent injury

"Keep believing in your ability, believe in your shot, believe in your move, and show up at the gym. It is a recipe for success that cannot be stopped."