UAP Off-season 5
Schedule & Workout Logs
This is the last phase in which we focus on Strength, and we'll add a bit of an emphasis on strength endurance. Because of this, you won't get as much benefit from SAQ work and so we have cut that back to once per week for this phase.
General principles
- Conditioning workouts can always be done after the leg strength training day because it does not matter that your legs are already tired.
- SAQ workouts are NOT conditioning. Do NOT do more than what is listed. You should feel fully recovered between reps and sets. If not, add more rest. No big deal.
- If doing two types of sessions on the same day, SAQ should be done before lifting or conditioning. Lifting should be done before conditioning.
Learn to pay attention to how your body is feeling each day. If you start feeling run down by the end of each week, you may not be getting enough recovery. It is okay NOT to do all of the workouts provided. Sometimes less is more.
Lifting is scheduled four times per week this phase.
If you want to do more work, invest more time in tissue quality work (foam rolling and stretching), mobility drills, and the warm up drills.
Conditioning can be done multiple days per week but only if you keep the volume low enough to recover between sessions. SAQ can be done twice per week but your legs may not be fully recovered enough to get the maximum benefits from SAQ work.