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THE DSA TRAINING METHOD

Methodology

SPEED. AGILTY. POWER.

Periodization in Weight Training

It has long been accepted that periodization for weight training is the best way to increase strength gains. More specifically, with the implementation of Olympic lifts, strength gains can progress into power gains by segmenting efforts into unique periods of training over time.

Level 1

Hypertropy
High Repetitions engaged while building a strength and endurance base. The repetition scheme here is normally high (appx. 15 reps) and exercises are sometimes cycled together keeping the rest periods short.

Level 2

Strength Training
Lower reps with heavier weights to concentrate more on strength gains. The repetition scheme here is normally 6-10 reps and a longer rest period is used.

Level 3

Maximum Strength Training and Introduction of Power Lifts
Building maximum strength with extremely heavy weight and low repetition along with a long rest period. If Olympic lifts are used in a program, the athlete’s time and focus are on the transference of the strength gains made in stages 1-3 into the power gains of stage four.

Level 4

MAXIMUM POWER LIFTS
If power is the goal, then in stage 4, Olympic lifts take up the majority of time. Strength gains are still important, but are normally saved for the end of a workout.

Level 5

ACTIVE REST
After all four levels are completed and gains are acquired, an active rest period of 1-2 weeks is the norm. When an athlete wants to resume lifting, they start back at level one, with a better base build.
SPEED. AGILTY. POWER.

Periodization in Speed and Agility

The same periodization used to affect strength gains can be implemented to improve Speed, Agility, and Power (power for body movement and not weights). Additionally, Speed, Agility and Power training can be done in conjunction with the 5 levels of weight training; in fact when done together, they greatly enhance one other.

Level 1

PRECONDITIONING: INSTRUCTIONAL, BODY MOVEMENT, AEROBIC CONDITIONING

Speed Work: Speed Dynamics and Muscle Memory
Agility Work: Agility Dynamics and Muscle Memory
Power Work: Power Dynamics for Power Transfer and Muscle Recruitment

Level 2

SPORTS CONDITIONING AND ANAEROBIC CONDITIONING

Speed Work: Master muscle memory and develop stride length
Agility Work: Master muscle memory and develop footwork base
Power Work: Total body weight conditioning

Level 3

GAME SHAPE CONDITIONING AND INTERVAL TRAINING

Speed Work: Recruitment of stride frequency and power
Agility Work: Footwork patterns into getting low at COD points
Power Work: Add weights to body weight conditioning exercises

Level 4

PEAK PERFORMANCE AND PERFORMANCE GAINS

Speed Work: Sequence stride length, frequency and power
Agility Work: Sequence acceleration, deceleration, footwork, getting low, COD
Power Work: Body weight explosion

Level 5

ACTIVE REST

Speed Work: Light cardio
Agility Work: Flexibility
Power Work: Pool work

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Step 3

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