Lifting Plan - Off-season Phase 1
Phase 1: Essential Eccentrics
Goals:
1. Increase lean muscle mass
2. Prepare and strengthen tendons/connective tissues in order to lift heavy in Phase 3
3. Teach the body how to absorb force to work on deceleration capabilities
How:
The eccentric portion of each rep (lowering part of the movement) will be stressed by adding 3-5 second lowers. Eccentric exercises are more metabolically efficient (not consuming as much Energy in the form of ATP) and they elicit more microdamage (helps build muscle) than any other portion of the rep. This will allow us to build muscle quickly! Eccentrics are also critical to teaching the body how absorb force. These exercise variations will help prepare you for decelerating out on the field. Plyometrics during this phase will focus on proper landing mechanics and how to control the body in various planes of motion.
Phase 1: Essential Eccentrics
Goals:
1. Increase lean muscle mass
2. Prepare and strengthen tendons/connective tissues in order to lift heavy in Phase 3
3. Teach the body how to absorb force to work on deceleration capabilities
How:
The eccentric portion of each rep (lowering part of the movement) will be stressed by adding 3-5 second lowers. Eccentric exercises are more metabolically efficient (not consuming as much Energy in the form of ATP) and they elicit more microdamage (helps build muscle) than any other portion of the rep. This will allow us to build muscle quickly! Eccentrics are also critical to teaching the body how absorb force. These exercise variations will help prepare you for decelerating out on the field. Plyometrics during this phase will focus on proper landing mechanics and how to control the body in various planes of motion.
Phase 1: Essential Eccentrics
Goals:
1. Increase lean muscle mass
2. Prepare and strengthen tendons/connective tissues in order to lift heavy in Phase 3
3. Teach the body how to absorb force to work on deceleration capabilities
How:
The eccentric portion of each rep (lowering part of the movement) will be stressed by adding 3-5 second lowers. Eccentric exercises are more metabolically efficient (not consuming as much Energy in the form of ATP) and they elicit more microdamage (helps build muscle) than any other portion of the rep. This will allow us to build muscle quickly! Eccentrics are also critical to teaching the body how absorb force. These exercise variations will help prepare you for decelerating out on the field. Plyometrics during this phase will focus on proper landing mechanics and how to control the body in various planes of motion.