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Maintenance Training

TRAINING PARAMETERS/WORK

Load 75-95%
Number of Exercises 3-6 (Plus a Circuit)
Number of Reps per Set 2-10
Number of Sets 2-8
Rest Interval 2-4 minutes (45 seconds for circuit)
Speed of Execution Medium/Dynamic
Frequency/Week 2-3

If strength is not maintained during the competitive phase the athlete will be exposed to a detraining effect, with all its negative elements;

Muscle fibers decrease in their pre-training size.
In two weeks time, detraining can become evident, skills requiring strength are not performed as proficiently.
Decrease of motor recruitment pattern and the loss of power. The body fails to recruit the same number of motor units that it once could. Thus their is a net decrease in the amount of force that can be generated.
Decreases in speed followed by decreases of power.

The main objective of strength training for this phase is to maintain the standards achieved during the previous phases. The key to this phase is providing enough intensity during the workouts to maintain or stimulate a training effect throughout the season without interfering with skill development. This program will be more intense than the fall program for several reasons:

No games are played
The length of time is a great deal shorter
We will lift on non-practice days

SAMPLE MAINTENANCE (INSEASON) WORKOUT

Day One:

Pulls (from the thighs); 2x8
Cleans (Moderate); 1x4; 2x3
Bench Press (Heavy); warm-up; 3x3; 1x10
Alternate Leg Press (w/ Squat Jumps); 3x8
Ankle Flips (Maximum Height); 3x12
Shoulder Combo (Upright Row 1x8, w/ no rest Squat press 1x8; w/ no rest Bent Over Rows 1x8, then rest);3x8
Straight Legged Dead Lift; 3x10
Back Exercise (One Arm Rows); 3x8
Abdominal; Plate Crunches 3x25; Bicycle Crunch 3x30; Seated Ball Twist 3x12.

Day Two:

Pulls (from the thighs); 2x8
Incline Bench; warm-up; 3x3; 1x10
Push Press; 3x5
Close Grip Lat Pulls; 3x10
Triceps Exercise (DB French Press); 3x10
Biceps Exercise; 3x12
Short Arc Leg Extension (Double Leg); 3x10
Abdominal: V-sit ups 3x12; Bicycle Crunch 3x30; Ball Routine 3x40(With a medicine ball and with a partner, one partner sits on the floor with the other partner standing on the feet of the person on the floor, the person on the floor should look like they are at the top of a sit up, leg at a 90 degree angle and leaning back at a 90 degree angle, then the partner tosses the medicine ball 10x above the partners head on the floor, then 10 on each side, like a rotary throw, then to finish 10x above the head again.

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The Exercise and Physical Fitness Web Page is an ongoing project by graduate students in the Master of Science program in Exercise Science in the Department of Kinesiology and Health at Georgia State University. This project was created by J. Andrew Doyle, PhD, and was last modified on: October 10, 1997.