The preparation period in basketball. Potential problems, variants, individualization, example of scheme Before competitive period comes, every coach, both basketball and strength and conditioning coach, have to make proper action to prepare his team as a whole structure and individual player, as well as it’s possible. This period often could be problematic for many reason. The new player in the team, past injuries, duration of the preparation period ect. As a coaches, We do not have influence how the players use his “off season” period, so possible is We have to start this period with different level of shape our players. Most comfortable situation for us at the begining, is of course meets all the player in the shape which allowed us to start workout according our plan. Independently of level our the player shape there are some rules which have to be reqired: 1) Training must be safe for the players, 2) Rush is bad advicer, 3) Progression is the main rule for reach the shape, 4) The program must be personalized for each player. Helpful could be two graphics: 1) Dependence between volume and intensity of training period Every training cycle start from the greater volume but less intensity. Closer to the peak increase gradually intensity and reduce volume. 2) „Golden triangle” of the training components: While You modify the plan remember that only and at most two components could be high. Possible is also that only one will be high but not all three. Considering the fact working with profassional athletes and assume We have 6 weeks of our preparation period, the mesocycle for weeks 1 to 6 could be like this: Mon Tue Wed Thu Fri Sat Sun am Upper body Basketball Recovery Speed/ Full body Mobility/ off strenght/ technical/ Basketball strength Basketball Stability tactical Tactical tech. Length *75-60min *60-50min 30min *75-60min *75-60min *60-50min session pm Endurance/ Lower body Mobility/ Endurance/ Basketball Basketball strength Basketball Basketball tech/tactic. technical technical tactical Stability Length *70-50 min *75-60min *60-50min *70-55min *60-50min e session * length session decreases in further weeks of program ** training week is planed for most frequnce traning units which can be modify/reduced from the begining or in further weeks As a strength & conditioning coaches, our goal for praparation period is to prepare players to the alllong comeptition season and make about if safety avoiding injuries. So, We need to develop this main physical abilities as a general strength, speed, power and We have mostly 6 weeksfor that. (Best otpion personally for me would be 8 weeks). To achive our final goals, necessary and crucial is plan all performing abilities in right order to all of them cooperate with each other in periods of time and the effect overlapped make a final success. Taking into consideration progresion of mesocycle, basic plan for 6 or 8 could look like below scheme: Preparation period - Mesocyckle 6 weeks Preparation period - Mesocyckle 8 weeks week Phase Load week Phase Load 1 *Adaptation/Hypertrophy low/medium 1 *Adaptation/Hypertrophy low/medium 2 Hypertrophy medium 2 Hypertrophy medium 3 Strength medium/high 3 Strength medium 4 Strength high 4 Strength Medium/ high 5 Power medium/high 5 Strength high 6 Power medium 6 Power Medium/ high 7 Power high 8 Power medium *Adaptation also includes test, determining the physical condition of the players, mobility, muscles inbalance ect., and define individual loard for the players. Like i mentioned befor, our main goal is to performe this abilities which will be mostly valuable and usind during the competition, such as general strength, power, speed. The more time we have for our crucial abilities, the better We are able to performed shape our players. Adaptation and hypertrophy is not our main goal, but in the most cases are necessary to ensure safety for higher load in further trainings. So we have to devote 2 weeks for this action. Now, look what if our players used his „off season” in right way. If they have been working according to the plan they got form his strength & conitioning coach. That’s huge benefit for us as a S&C coaches and players for themself. We get 2 more weeks for performing what we need mostly, thats 25-33% more work !! Nice !! Benefits for final skapeofout player of this kind solution could be really surpricing. Then We can modify preparation mesocycle for this like below: Preparation period - Mesocyckle 6 weeks Preparation period - Mesocyckle 8 weeks week Phase Load week Phase Load 1 *Adaptation/ Strength medium 1 *Adaptation/ Strength medium 2 Strength medium/high 2 Strength medium/high 3 Strength high 3 Strength medium/high 4 Power medium/high 4 Strength high 5 Power high 5 Strength/ Power High/ medium 6 Power medium 6 Power high 7 Power high 8 Power medium *Adaptation also includes test, determining the physical condition of the players, mobility, muscles inbalance ect., and define individual loard for the players. Accoring to the main rules od training process: Week 1 - We can treat as a adjustment and reorganization. If We are sure the athletes are prepared to start from proper intensity We can make the strength and conditioning test to establish loads of training for each of them. Is preparation make some doubts, test better do in week 2. Regardless of this, week one is good moment to test mobility, stability or possibly muscles disbalance. That would be valuable information to injury prevention for coaches. In further weeks 2 and 5(7) intensity of our trainings increasing with simultaneously decreasing of volume. Week 6(8) is tapering week when also intensity decresing to achieve frashness for the to competition. We can also reduce some training unit or replace it by recovery session. - Strength traings load increses in further weeks, starts with adaptation, going through max strength training (weights are going up from70% 1RM to evem 100% 1RM and sometimes over , number of the sets and reps could be constant or decresing) to the power/exposive units (weight 25-70% 1RM and performed with maximum speed). - Endurance training starts in week 1 performing at the aerobic level, under the lactic thersold or under MAS (Maksimal Aerobic Speed), and duration depends of players aerobic current form. Players with high level of aerobic endurance could start his training with higher intensity on lactic thersold earlier. In further weeks increaseing intensity do the lactic thersold 1 and 2 and upper, working on anaerobic abilities which are dominant in basketball. - Speed training (acceleration, changing of direction, plyometric ect.) starts with exercices performing with less intensity and straight lines. Week one also using for „plyometric stabilization”,low to higher jumps with holding landing position for both and single legs, straight lines and rotations. Weeks 2 to 6(8) increasing intensity and adding different direction of running. In weeks 5-6(8) some sets of exercises can be performed with balls, for example with dribbling.