As I mentioned in my two previous articles, Non-linear — or Undulating — Periodization is a valid design model for sports conditioning and fitness programs alike. Whether you are a competitive athlete or a middle-aged office person trying to get fit, the benefits of this type of program allow not only for continued progress but for the gain of multiple attributes. This model also mitigates the loss of early adaptations when switching from one training emphasis, or phase, to another through the planned rotation of training foci.

To use an analogy from my previous articles, imagine that achieving the training outcomes you seek is like putting coins in a jar with each workout. With traditional training methods, you fill up your jar rather quickly because you are focused on one specific outcome using one specific combination of training variables. Three sets of 10 repetitions in the bench press, three days per week, for example. The problem is that great progress is made initially, but then you plateau soon after.

Instead, think of using two or three separate jars or training outcomes. For example, muscle mass, strength, and muscular endurance. During each training session for a specific outcome, you throw a coin into a different jar. Day 1 might be muscle mass, Day 2- strength, Day 3- muscular endurance. Over time you will have three full jars or three well-developed training outcomes.

As you can see, for the typical athlete, or even the average person, being multi-dimensional is a huge advantage. What good is being strong if you cannot make it up a flight of stairs without having a coronary? Not to mention, you didn’t lose anything to gain something else. By not completely dropping one set of training parameters, you will be able to retain muscle mass when you are training strength and retain strength when you are training for muscular endurance, for example.

We have determined we will use a program design model that uses a multi-dimensional approach by employing training parameters for multiple outcomes simultaneously. We have also determined that our program must be flexible, have built-in variety, and should be relatively simple. The big question remains, however- what are we going to train for?

I want to spend a lot of time initially determining what the actual demands an athlete, or fitness enthusiast, might face. In all of my years as a trainer, I have found this to be the area where the training plan usually goes wrong. Often, not enough thought is given to this important question.

I have written a rough draft of a strength and conditioning program for a high-school soccer player in the example below. It is not position-specific, though it should give you a good idea of the challenges that I am trying to address when designing a program. I am assuming that I am dealing with a young athlete with previous experience that is both physically mature and technically competent.

I am also going to examine the demands of the sport as well as where the athlete is in their annual training plan. In this example, I am starting at the end of a sports season, where the athlete has had several weeks to recover from a demanding schedule and is well-rested. I have thought about the complex nature of a team sport such as soccer, the energy systems used, and the technical and tactical requirements that would also take up the athletes’ valuable training time. In this example, I would also like to note that I will only be addressing the strength training needs of the athlete, though, in an actual training plan, their warm-up/cool-down, aerobic, nutrition, and other needs would be addressed.

For the sake of simplicity, I have outlined a three-day weekly training plan, where long runs, as well as sprint work, would be incorporated on non-weight room days. I have accounted for the development of some muscle mass gain to be used as a foundation for heavier training days, both of which are necessary as collisions and rough play come into this sport, despite it being sometimes mislabeled as having little contact. I have also meant to address the need for a higher level, amateur player to demonstrate explosiveness repeatedly when they fight for a ball, as the winners of games are often determined by the team that is able to reach a ball most often first.

*There is an almost infinite number of example programs, and this is by no means all-encompassing. In an actual training plan, I would include an acclimation/anatomical adaptation phase and a general preparatory phase before diving into the program’s main part. I would also allow for periodic changes in exercises and set and repetition schemes as was deemed necessary throughout the year.
Soccer workout

Begin Undulating Phase

Add weight and or repetitions as necessary to stay within parameters

Rotate

Hypertrophy

Basic Strength

Power-Endurance

Day 1:

Hypertrophy

Purpose- To allow adjustment of increased hypertrophy/muscle mass

Length- undetermined 

Intensity-low-moderate 8-12 RM (repetition maximum)

Volume-low-moderate 3 sets

Rest- 1-2 minutes between sets and exercises *unless otherwise noted

– dynamic stretch and foam roll

Crunches (20)

Leg raises (20)

Alternating diagonal crunches (20)

Hanging leg raises 

Med ball/db swings (15-20)

Med ball twists (15-20 each way)

Med ball circles (15-20 each way)

Seated shoulder db press

Lateral raise 

Front raise

Bent over lateral raise

Chin up/pulldowns

Bent over row

Db pullover

Flat or low incline chest fly

Flat or low incline db chest press

Dips

Close grip bench press 

Back squat

Waking lunges w/ weight

Stiff leg deadlift

-static stretch and/or foam roll
Day 2:

Basic Strength 

Purpose- To allow adjustment of increased intensity, prep for power and power-endurance

Length- undetermined 

Intensity-moderate 5-8 RM

Volume-low-moderate 3-4 sets

Rest- 2-3 minutes between sets and exercises

*unless otherwise noted

-dynamic stretch and foam roll

Crunches (20)

Leg raises (20)

Alternating diagonal crunches (20)

Hanging leg raises 

Med ball catch and throw

Seated shoulder db press

Steep incline press

Bent over lateral raise

Chin up/pulldowns

Bent over row

Flat or low incline chest fly

Flat or low incline db chest press

Dips

Close grip bench press 

Barbell deadlift (conventional)

Let press (optional)

Stiff leg or Romanian deadlift

-static stretch and/or foam roll

Day 3:

Power-Endurance 

Purpose- To allow expression of increased force for repeated intervals

Length- undetermined 

Intensity-low/light 10-20 reps NOT to local fatigue

Volume-low-moderate 3-4 circuits/rounds

Rest- minimal between sets and exercises of same circuit. 2-5 minutes between circuits

*unless otherwise noted

-dynamic stretch and foam roll

Seated med ball sit up and throw with partner

Standing med ball catch and throw with partner

Kb deadlift or variation

Kb high pull or variation

Kb swing or variation

Kb squat or variation

Kb press or variation

Kb row or variation 

Push up

-static stretch and/or foam roll

For more information on training program design for sports or fitness, please contact Dave at dave.bellomo@gmail.com.