As the saying goes, you cannot build a strong house without a solid foundation. With pre-season training on the horizon for many sports, we take a look at what that foundation should look like, how it is trained, where it fits into the plan, and more.
Highlights and Quotes
The typical training plan starts off the year by going back to the basics via a GPP phase. This work, intended to build a foundation, is far removed from what the athlete was doing just week earlier at the end of the season. There is a better way to build a foundation, and we discuss our thoughts in detail on this episode.
- 4:30 – Coaches need to ask how what they are doing is going to build upon what they’ve done before. Training is cumulative; we don’t need to start over each year. We don’t need to rebuild the foundation.
- 6:30 – If the foundation is built on sand, even the strongest foundation fails. If you want to build higher, strengthen and reinforce.
Planning the Foundation Period
- 7:15 – Outlining a 21-day microcycle to start the training yea.
- 8:30 – An overview of the themes covered in the period. The foundation phase is about reset, recharge, recalibrate, rewire, and reconnect.
- 11:30 – How to thread foundation work throughout the year.
- 12:20 – The importance of consistency. Foundation work doesn’t have to fancy; it just needs to be consistent.
- 14:15 – Foundation work is not driven by volume. It is an emphasis on the type of work you are going to do.
- 16:30 – Using multiple sessions per day.
- 17:20 – An overview of how to constructs cycles to optimize adaptation.
The Logistics of Foundational Training
- 18:45 – Why you don’t need to start over every year.
- 20:00 – Understanding the demands of your sport in order to find specific work capacity.
- 21:45 – Building work capacity through playing your sport.
- 23:45 – Doing a lot with a little time.
- 27:45 – Finding time for the foundational period in the modern sporting calendar.
To hear more about this topic you can listen to the full episode above. If you like what you hear on the GAINcast, don’t forget to give us a review and subscribe on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
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- A related topic to foundational work is physical literacy, a topic we covered on GAINcast 35.