Year

# 1 2 3 4 5 6 7 8 9 10 11 12 13
Date 1 1 1 1 1 2 2 2 2 3 3 3 3
Sunday-Saturday 2 9 16 23 30 6 13 20 27 6 13 20 27
STAGE IN SEASON
Program In Season 4 In Season 5 Post Season
Competition In Conference Post Season
Holidays
Discretionary

Classes Start
Important Dates
NU, PSU (2)

B10 Champ

B10 Champ

B10 Champ
Uminn (2)

Mich (2)
MSU (2)
Wisc (2)
OSU (2)

PSU (2)

NCAA

NCAA
Matches

Field Program Emphasis

Running Volume
Running Intensity
COD Volume
COD Intensity
Plyometric Volume
Plyometric Intensity

Resistance Program Maintain cardio, emphasize strength & power Taper

Emphasis
Lifting Volume H H L H L H L H L H L H
Lifting Intensity L H H L H L L L H L H L
Returner Training Cycles 1 2 3 4 5 6 7 8 9 10 11 12 13
Microcycle 1-2 day/wk resistance 1-2 day/wk resistance 1-2 day/wk resistance
Base x x x x x x
Load x x x x x
Deload x
Test
Competitive phase - maximize Taper phase - max
performance performance, regenerate
Notes prep for playoffs
 2022
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33
4 4 4 4 5 5 5 5 5 6 6 6 6 7 7 7 7 7 8 8
3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14
OFF SEASON
Season REJUVENATION Off Season 1 Off Season 2 Off Season 3 Off Season 4
Season
MD 4th
X X X X
Exams
NCAA

Aerobic
Aerobic Power/ Alactic Anaerboic-alactic Anaerobic - Alactic
Capacity/Power (90s ->
Capactiy (0 -> 90s) capacity (0 -> 20s) Power (<8s)
3 min)

M M M H M H H H M M M M M M M
L L M L L M M M M H H H H H H
M M H M M M M M M M M M M H M
L M L M L M M M M H H H M M H
L M H H M H H H M M M M M H H
L L L L M M M M M H H H H H H

per Recovery Prep Hypertrophy

L H L L L H L H L H L H L H L L
H L H L H L H L H L H L H L L H
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33
k resistance DELOAD 2 field, 3 resistance 2 field, 3 resistance 2 field, 3 resistance 2 field, 3 resistance
x x x x
x x x x x x x x
x x x x x x
x x
hase - max Transition phase - Prep phase - develop Specific training phase - increase volume, perfect technique and
e, regenerate rest basic sets of skills sport specific tactics, sport specific fitness, increace game-
r playoffs specific intensity
 2021
34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
8 8 9 9 9 9 10 10 10 10 10 11 11 11 11 12 12 12 12
21 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26
PRE SEASON IN SEASON
Off Season 4 Pre Season 1 Pre Season 2 In Season 1 In Season 2 In Season 3
Out of Conference In Conference
TG XM NY
Fall Starts

Fall Break

Exams
BC, OSU (2)
MT, NMU,

UMinn (2)

WiscU (2)

Mich (2)

MSU (2)
Ex, LIU

RIT (2)

HC (2)

NU
aerobic - Alactic
Power (<8s)

M
H
H
H
H
H
Max Strength &
Hypertrophy Maintain cardio, emphasize strength & power
Power

H H L H L H L H L H L H L H H H L
L L H L H L L L H L H L H H L H L
34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
eld, 3 resistance 1-2 day/wk resistance 1-2 day/wk resistance 1-2 day/wk resistance
x x x x x x
x x x x x x x x x
x x

ct technique and Pre-competitive phase - specific Competitive phase - maximize performance

creace game- training competitions, tast and
perfect game related factors