UW

University of Wisconsin - La Crosse

Women's Basketball

Check out the Dynamic Warm-up outlined below...you should be performing this before each lifting session!!!

Phase of Training	Dates	Description
Initial Adaptation Block 1	March 24th - April 4th	Just getting back in to it...learn the lifts and do work!
Initial Adaptation Block 2	April 7th - 18th	Intro to Olympic lifts, etc. Please ask for help if you need it !!!
Accumulation 1 - Week 1 of 3	April 21st - 25th	Now we really start training! We have moved to 4 days/week...try not to lift 4 days in a row!!!
Accumulation 1 - Week 2 of 3	April 28th - May 2nd	Same as last week...keep pushing. Next week we decrease the volume slightly, so make sure you are eating and resting optimally!
Accumulation 1 - Week 3 of 3	May 5th - 9th	Less volume than last week. Pay attention to the details (tempo, rest intervals, load, etc.)
Intensification 1 - Week 1 of 3	May 12th - 16th	Starting to train heavy this week...don't be afraid to put weight on the bar! Try to make every rep challenging and don't settle for just making it through the sessions. Pay particular attention to the RM (load) for exercises now.
Intensification 1 - Week 2 of 3	May 19th - 23rd	Still training heavy! If things feel easier...add a little weight or use less assistance. Pay particular attention to the RM (load) for exercises.
Intensification 1 - Week 3 of 3	May 26th - 31st	Last week of heavy training...next week we move back into higher volume. Ensure you are eating and resting optimally. Next phase we add in some conditioning, so get ready...
Accumulation 2 - Week 1 of 3	June 2nd to 6th	Back into some high volume training again. Print off the: Acc 2 - Week 1 Conditioning Schedule Agility Exercises Sheet
Accumulation 2 - Week 2 of 3	June 9th to 13th	Back into some high volume training again. Print off the: Acc 2 - Week 2 Conditioning Schedule Agility Exercises Sheet
Accumulation 2 - Week 3 of 3 Freshman IAB 2 - 2 weeks	June 16th to 20th	Back into some high volume training again. Print off the: Acc 2 - Week 3 Conditioning Schedule Agility Exercises Sheet
Intensification 2 - Week 1 of 3	June 23rd to 27th	Return to heavy lifts and more sets...try to add weight while maintaining correct form. Also, strive to use little or no assistance on pull-ups these next three weeks! Int 2 - Week 1 Conditioning Schedule Agility Exercises Sheet
Intensification 2 - Week 2 of 3 Freshman Acc. 1 - 2 weeks	June 30th to July 4th	Return to heavy lifts and more sets...try to add weight while maintaining correct form. Also, strive to use little or no assistance on pull-ups these next three weeks! Int 2 - Week 2 Conditioning Schedule Agility Exercises Sheet
Intensification 2 - Week 3 of 3	July 7th to 11th	Return to heavy lifts and more sets...try to add weight while maintaining correct form. Also, strive to use little or no assistance on pull-ups these next three weeks! Int 2 - Week 3 Conditioning Schedule Agility Exercises Sheet
Intensification 2 - Week 4 Freshman Int. 1 - 2 weeks	July 14th to 18th	Return to heavy lifts and more sets...try to add weight while maintaining correct form. Also, strive to use little or no assistance on pull-ups these next three weeks! Int 2 - Week 4 Conditioning Schedule Agility Exercises Sheet
	July 21st to 25th	Some more volume and advanced training methods...if you don't understand what is on the program please ask the staff or email me directly Acc 3 - Week 1 Conditioning Schedule Agility Exercises Sheet