Season Planning Template

Task: Complete the following template for each athlete roughly 2 months before the start of
the formal training season.

Sport: [EXAMPLE; Powerlifting]

Age and/or Level Playing At: [Junior Division, 13-15 yrs.]

Current Strengths:
*Aim to list 1 physical, mental, technical, and tactical strength*
1. [LIST CURRENT STRENGTH]
2. [LIST CURRENT STRENGTH]
3. [LIST CURRENT STRENGTH]
4. [LIST CURRENT STRENGTH]

Current Weaknesses:
*Aim to list 1 physical, mental, technical, and tactical weakness*
1. [LIST CURRENT WEAKNESS]
2. [LIST CURRENT WEAKNESS]
3. [LIST CURRENT WEAKNESS]
4. [LIST CURRENT WEAKNESS]

Example Goal Progressions for Pre-Season (8 weeks):

Goal Strategies Target Date Comments/Evaluation

Physical Training Goals
Increase muscular endurance -Increase repetitions 8 Weeks Evaluation (testing) of
output by ~10% on SBD to 5 or endurance PRs at 8 weeks.
higher
-Reduction of
weight usage to 60
to 70% 1RM
-Rest intervals less
than 3 mins

Address muscular weak -Increase accessory 8 Weeks Pulling assessment at Week

points (Ex. Upper back) work per session (3- 1, 4, & 8.
5 exercises per Video comparisons
session)
-Implement chest-
supported row
variations, chin up,
 or lat pulldown
variations &
progressions
Mental Training Goals
Clarify motivating factors & Know-your-Why Week 1
Increase sport participation Reflective Activity
enjoyment
Increase goal-setting -SMART Goal Week 2 Athlete plays active part in
knowledge & awareness; activity deciding what they want to
effect on seasonal training -Goal-mapping achieve and the strategies
activity they will utilize in order to
accomplish their goal(s).
Technical & Tactical Training Goals

Increase local core strength -Pelvic Floor Week 8 State & Dynamic Postural
and stability Exercises Assessment at Week 1, 4,
-Bird Dog and 8.
Progressions
-Dead Bug
Progressions
-Plank Variations
Increase ankle mobility to Warm-up Mobility Week 8 Knee-to-wall Dorsiflexion
successfully complete Knee- Routine: Mobility Test at Week 1,4,
to-Wall test. -Myofascial rolling and 8.
(calves)
-Goblet Squat to
Isometric Hold
-Banded Ankle
Flexions

Example Goal Progressions for the Season (16 weeks):

Goal Strategies Target Date Comments/Evaluation
Physical Training Goals
Progress squat total to 250lbs -Squat 2x/ week 16 weeks Implement Mock Meet at 16
in 66kg weight class. minimum (roughly 4 weeks.
-Implement months) Undulating periodization:
overloaded squat Day 1: Intensity low, volume
walkouts/quarter high pause reps
squats
-Implement pause Day 2: Intensity high, volume
 reps low
-Undulating
periodization
Progress bench press to -Average bench 3x/ 16 weeks Implement Mock Meet at 16
145lbs in 66kg weight class week (roughly 4 weeks.
-Implement pause months) Undulating periodization:
reps Day 1: Intensity low, volume
-Implement tempo high
reps Day 2: Intensity high,
-Larson press volume low
-Undulating Day 3: moderate each; some
periodization type of variation
Mental Training Goals
Build athlete’s baseline -Mental Rehearsal 13-15 weeks Implement Mock Meet at 16
tolerance for competition -Visualization weeks.
environment is elevated -Mock Meet(s)
(sounds, noise, visuals,
crowd, etc.)
Student is able to calm nerves -Autogenic 7-8 weeks Implement lifting cues at
in order to maintain Breathing week 4.
attentional focus on referee. -Utilize lifting cues in
training/practice
Technical & Tactical Training Goals
On average, the time the -Block Pull 13-15 weeks Block pulls 1x per week
student is stuck in the top progressions rotating w/ rack pulls.
portion of the deadlift before -Rack Pulls
the lockout is cut in half.
Brace is consistently in the -Pelvic Floor 4-6 weeks We need this first before we
lower abdomen. Exercises can start making big progress
-Bird Dog in other areas!
Progressions
-Dead Bug
Progressions
-Plank Variations