Ultimate Peak Phase Training For Sport
Perform at a high intensity and in a non-fatigued state with Peak Phase Training.
Peaking is the final part of training an athlete will do before a competition or the start of the season. This is completed to ensure the athlete is performing at a high intensity and in a non-fatigued state for that competition. In this article, we will talk about peak phase training for sport.
What is Peak Phase Training?
Periodisation is an important component for an athlete in any sport. It creates a plan of training and determines how it intertwines with sports performance. In the last phase of training before beginning to peak, you are performing at a high intensity both in sports and gym-based training. This training, leads to certain positive adaptations such as:
- An increased number of muscle fibres
- An increased number of muscle fibres used in a contraction
- Central nervous system engagement.
- The nervous system is more active to allow a muscle to contract more frequently.
- Muscular co-ordination.
- The muscles contract in a specific order to produce the most efficient outcome.
Throughout training, these processes are over trained to produce a compensatory response, meaning that the body improves these qualities. The role of peaking is to ensure that the athlete is not fatigued but these qualities are at top performance.
THE VIDEO: Ultimate Peak Phase Training For Athletic Competition
How to conduct Peak Phase Training
You want to be non-fatigued but primed and ready to go. The way that this is achieved is by decreasing the overall volume of the training but maintaining intensity, load. This ensures the body has the same stimulus that was provided to improve but a lower volume would reduce the risk of fatigue.
Throughout the off season and its progression towards the start of the season, there is a natural reduction in volume and increase in intensity. Peaking just follows this trend. As figure 1 shows, the length of a peaking phase should be approximately two weeks, lifting >90% of one rep max. The volume however, decreases to be between approximately 1-3 sets and 1-3 reps. The most efficient thing to do is ensure that this reduction in volume is gradual rather than, a sudden drop in reps and sets.
Figure 1. Periodised plan plotting volume and intensity changes between certain periods.
An example session is demonstrated below.
Table 1- Example session of a power block transitioning into peaking.
All the training completed prior to peaking is the most important. Peak phase training for sports only peaks your current physical ability for the competition ahead. Just ensure you gradually reduce your volume across a two-week period. Do not introduce any new unfamiliar movements. Keep it intense and keep it familiar.