In accordance
with evidence from Baechle and Earle (2008), the athlete is considered to be
an advanced trainer. This is described as an individual who is currently
training and has 1 or more years resistance training experience. Tan (1999)
suggests that the athlete is completing 4-7 session per week. They have a
minimum of 1, but no more than 3 days between sessions focusing on the same
muscle group (Hoffman et al., 1991). The increased frequency of stimulation to
a muscle group has been shown to elicit hypertrophy; and during the off-season
the athlete is able to complete more session as technical training is at a
minimum. Aerobic conditioning is performed once a week as a form of
maintainance following from the previous season as discussed by Simenz et al.
(2005).
Core
stability and Pre-habilitation will be completed on a separate day so that it
does not impact upon the power and core lifts. Also due to prevention of further
ankle injuries being a priority, this allows the athlete to focus their efforts
on correct technique when performing pre-habilitation exercises.
Table 1. Training Schedule of an off-season microcycle
