Peaking using strength and conditioning

ATHLETES CAN PERIODISE AND PEAK FOR COMPETITIONS VIA THEIR TRAINING BUT ALSO USING STRENGTH AND CONDITIONING, AS JOHN SHEPHERD EXPLAINS

- JOHN SHEPHERD

THERE are a number of ways in which to achieve peak performances using strength and conditioning (S&C). The first and more well-known way is to enable your body to recover from the adaptation to a S&C regime (and other training inclusions). So this would mean reducing the load of the weights, plyometrics and other S&C means in the period of training leading up to a competition (in other words, peaking).

The second way is to actually use S&C to create a heightened response from your S&C training in the microcycle leading up to your competition. This can include specific sessions in the days prior to a competition. Within this second method of achieving/assisting a peak via S&C are the potentiating effects of specific S&C activities and tonus outcomes.

Let’s take a look at these “peaking” options in turn.

Using S&C via reducing volume to achieve a peak

In order to achieve a peak the body must be in an adapted and recovered state. This does not mean that training loads need to be significantly reduced – although the prior intensity and volume of training will have a large effect on this – that’s to say, the more training mature an athlete is in terms of volume and intensity the lower the percentage reduction of these variables will need to be in order to achieve a peak. On the other hand, a young training immature athlete will not have the wiggle room to reduce training load in the same way and they may simply benefit before competitions from taking a day or two off.