Collegiate Basketball Mesocycle
· Needs:
o Strength
o Power
o Agility
o Endurance (anaerobic & aerobic)
o Durability
· Individual considerations
o Freshmen:
§ Ages: 18-19
§ Training age: 0-1
o Returners
§ Age: 19-23
§ Training age: 1-4
· Periodization – type of scheduling to be used
o Concurrent/linear hybrid
· Macrocycle/ Calendar Development – duration of training period/ time restraint
o Three Months (June-August)
COLLEGIATE MEN’S BASKETBALL SEASON BREAKDOWNMonth / JAN / FEB / MAR / APR / MAY / JUN / JUL / AUG / SEP / OCT / NOV / DEC
Season / IN / IN / IN / OFF / OFF / OFF / OFF / OFF/PRE / PRE / PRE / IN / IN
The most important qualities for basketball are endurance (mainly anaerobic), strength, power, and agility. Ensuring movement quality early on is of the upmost importance in the beginning stages of training (especially with freshmen). After movement quality is ensured, work capacity, strength, power, and agility can be emphasized. Operating on the assumption that not everyone will be adhering to the packet that they were sent home with, in the early weeks of the mesocycle it is incredibly important to bring endurance (mainly anaerobic) and strength back up. As most of the off-season is more for general preparation for pre-season and in-season, it seemed to make the most sense to be very multilateral in emphasis.
MEN’S BASKETBALL FRESHMENMESOCYCLE EMPHASIS / MICROCYCLE EMPHASIS
June
Off-Season / FOUNDATIONAL/
BASE / MOVEMENT QUALITY
MOVEMENT QUALITY/ ENDURANCE/ STRENGTH
ENDURANCE/ STRENGTH
STRENGTH/ ENDURANCE
July
Off-Season / BASE / STRENGTH/ENDURANCE
STRENGTH/ENDURANCE
STRENGTH/ENDURANCE
STRENGTH/ENDURANCE
August
Off/Pre Season / BASE/
DEVELOPMENTAL / STRENGTH/POWER
STRENGTH/POWER
STRENGTH/POWER
STRENGTH/POWER
Rationale: / Acting under the assumption that none of the freshmen have ever had “real” training before, I have made the first two weeks movement quality based, with the introduction of strength and endurance in weeks 2-4. In weeks 1-4 endurance work will begin as a combination of mod/mod and high/short aerobic and a little bit of anaerobic lactic work work to help increase general work capacity. In weeks four to eight, there will be a much higher emphasis on anaerobic endurance work, but a moderate level of aerobic work will still continue. Strength will be utilized throughout the mesocycle in various forms, starting with submaximal effort and heading more towards max effort work nearing pre-season in the major lifts, with repetition effort and dynamic effort interspersed throughout in the assistance lifts. As we move towards pre-season, we will begin to focus on building power, as that is what is generally emphasized in in season training. Agility and speed work will be emphasized in various forms throughout the mesocycle, but will generally be tied to a power based or endurance based activity.
MEN’S BASKETBALL RETURNERS
MESOCYCLE EMPHASIS / MICROCYCLE EMPHASIS
June
Off-Season / BASE / ENDURANCE/STRENGTH
ENDURANCE/STRENGTH
STRENGTH/ENDURANCE
STRENGTH/ENDURANCE
July
Off-Season / BASE / STRENGTH/ENDURANCE
STRENGTH/ENDURANCE
STRENGTH/ENDURANCE
STRENGTH/ENDURANCE
August
Off/Pre Season / BASE/
DEVELOPMENTAL / STRENGTH/POWER
STRENGTH/POWER
STRENGTH/POWER
STRENGTH/POWER
Rationale: / Acting under the assumption that all of the returning players already have a solid movement quality base from the previous year, the returners will jump right into building general endurance and strength back up. As with the freshmen in weeks one to four endurance work will begin as a combination of mod/mod and high/short aerobic and a little bit of anaerobic lactic work to reacclimatize the players to sessions and to general help increase any lost work capacity. In weeks four to eight, there will be a much higher emphasis on anaerobic endurance work, but a moderate level of aerobic work will still continue. Strength will be utilized throughout the mesocycle in various forms, starting with submaximal effort and heading more towards max effort work nearing pre-season in the major lifts, with repetition effort and dynamic effort interspersed throughout in the assistance lifts. As we move towards pre-season, we will begin to focus on building power, as that is what is generally emphasized in in season training. Agility and speed work will be emphasized in various forms throughout the mesocycle, but will generally be tied to a power based or endurance based activity.