UAP Taper
Schedule & Workout Logs
On this page you'll find everything you need to complete the conditioning sessions of the Taper Phase. If you ever need a lighter day for recovery, refer to the 80/20 workout from In Season 1.
In this phase, your primary goal is to feel both physically and psychologically prepared for your most important tournament. Trust your training. You will be dramatically decreasing your volume of work. It is important to realize that you've already done the work necessary. Gains in performance are now going to come from complete recovery, not from training.
Workouts will be done at the same intensity. Sprinting and lifting at high intensity are still important for two reasons. 1. You want to keep your mobility. Being inactive or not sprinting may cause a temporary loss of movement quality. 2. We want to keep the nervous system primed for peak performance. High-intensity movements keep the nervous system sharp.
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, and most critically: GET MORE SLEEP!
- SAQ workouts can be done before league games, pickup games, throwing practice, conditioning sessions or lifting sessions.
- Conditioning sessions can be done after league games, pickup games, throwing practice, lifting, or SAQ sessions. It is totally okay to cut out conditioning workouts two weeks prior to the tournament if you are also having practices, etc.
- Core workouts can be done after SAQ, throwing practice, team practice, pickup games, conditioning sessions or lifting sessions.
- Relax! You've done the training already. You are not going to significantly alter your physical abilities, positively or negatively, in the 2-3 weeks prior to the big show.
Feel free to substitute your favorite training sessions from the UAP for similar type workouts in the taper phase (as long as you cut down on the volume to the same as the taper phase). Do things that make you feel confident and athletic!
This schedule assumes weekend practices/tournaments, and for the 6/days/week version you should get some kind of active rest on the Monday!
