Thursday, December 23, 2010

Winter Fitness Plan
  home season

Peak: Fuck shit up. Have fun. High five!!

I love the new league practice schedule, if I do say so myself. I should be able to keep up with this schedule even if I start working again. So home season will be about the same as scrimmage, which had a hard time getting off the ground for various reasons. Which we're making up for by pretty much not having a winter break, which is supposed to be now. We don't need no stinking break! Because we're headed straight for home season, the season opener is in just about three weeks...

SUN MON TUE WED THU FRI SAT
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
HOBBY
 
HOBBY
 
HOBBY
 
HOBBY
 
HOBBY
 
HOBBY
 
PLAY
plyos
HOBBY
 
HOBBY
 
HOBBY
 
HOBBY
 
HOBBY
 
HOBBY
 
PLAY
League
PLAY
Referee
PLAY
League
PASTIME
 
PLAY
Fury
PASTIME
 
PASTIME
 
PASTIME
 
PASTIME
 
PASTIME
 
PASTIME
 
PASTIME
 
PLAY
Scrimmage
PASTIME
 
PASTIME
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 

What I'm going to be doing differently in home season is setting up a microperiodization plan so that I will be at peak for actual bouts. My base is five practices per week, but you can adapt this to whatever your base is:

* bout week = base minus one
* weeks before and after bout week = base
* any weeks in between = base plus one
Which basically boils down to no plyos on bout days, duh, but also teaching derby lite instead of a league practice on bout weeks, and an additional Kru boot camp for the plus weeks; so there will be five plus weeks during the home season, pretty well spaced. [ETA: No wait, six.]

[ETA 3/24/11: I actually never did the additional Kru boot camps, I kept getting sick which pretty much means that I was overloaded. What I ended up doing was six practices per week, including ref practice, on bout weeks, and four practices per week before and after bouts (no plyos or Saturday league practice before bouts, no ref or Monday league practice after bouts).]

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