| Exercise Order |
| Preparatory Period Phase I; Hypertrophy/Endurance Phase - Super setting o Alternating agonists and antagonists of a joint with minimal rest between exercises. - Compound setting o Performing two different exercises for the same muscle group in an alternating fashion with little to no rest between exercises (more intense than super setting) - Pre-exhaustion o A muscle is fatigued in a single-joint, isolated movement prior to performing a multi-joint exercise involving the same muscle. Phase II: Strength Phase - The more difficult exercises should be performed when the athlete is fresh - Single-joint exercises may unduly fatigue some of the muscles critical for success in the multiple-joint movement - The gross motor activity can serve as a warm-up for the single-joint activities to follow in the workout. - Maximal power may not be derived if the muscles involved in a movement are pre-fatigued by single-joint exercises Phase III: Power Phase - Multiple-joint and structural exercises as power cleans and snatches, push jerks, squats, plyometrics, and speed drills. Competition Period - Strength training is abbreviated in frequency, number of exercises, and volume, while loads are kept high. Warm-up and Cool-downs - Warm-up activities should each training session, which should end with a cool-down period of low-intensity activity. |