periodization - nick winkelman
DESCRIPTION
Periodization presentation by Nick Winkelman at the 2012 NSCA Annual Conference.TRANSCRIPT
Athlete Profiling: Athlete Profiling: Choosing a Choosing a Periodization System to Maximize Periodization System to Maximize yy
Individual PerformanceIndividual Performance
Nick Winkelman MSc CSCS,*DDirector of Training SystemsAZ-NSCA State DirectorAthletes’ Performance
S i l Th kSpecial Thanks
• NSCA• NSCA• Athletes’ Performance Staff & Family• Performance Partners
Objectives: PeriodizationObjectives: Periodization
• Define and present the basis for usingDefine and present the basis for using periodization
• Discuss considerations for using periodization• Discuss considerations for using periodization• Discuss periodization profiles for Novice, I di d Ad d hlIntermediate and Advanced athletes
• Provide examples based on the Athletes’ Performance Training System
The Basis of Periodization
‘Creating a Long‐Term Plan’
History of PeriodizationK t (Ol i S t 1917)• Kotov (Olympic Sport, 1917)– General, Preparatory and Specific Stages
• Matveyev, 1964– Former USSR (Eastern Block)
d f ‘ d l h ’– Founder of ‘Traditional Theory’– Defined as the ‘subdivision of the seasonal program into smaller periods and training cycles’program into smaller periods and training cycles
Preparatory Period Competition Transition
(Issurin, 2010, Verkhoshansky and Siff, 2009, Bompa and Haff, 2009)
General (GPP) Special (SPP) Main TransitionPre
( , , y , , p , )
Defining PeriodizationK d Häki 2002• Kraemer and Häkinnen, 2002– Defined as ‘programmed variation in the training stimuli with the use of planned rest periods to augment recoverywith the use of planned rest periods to augment recovery and restoration of an athlete’s potential’
• Mike H. Stone, 2004– Defined as a ‘logical phasic method of varying training volume, intensity factors, and exercises in order to optimize training progress’optimize training progress’
• Verkhoshansky and Siff, 2009Defined as the ‘long term cyclic structuring of training and– Defined as the long‐term cyclic structuring of training and practice to maximize performance to coincide with important competitions’
Periodization Cycle HierarchyPeriodization CyclesPeriodization Cycles DescriptionDescription
Quadrennial Cycle Multi year plan: ≥ 4 years≥ 4 yearsQuadrennial Cycle Multi‐year plan: ≥ 4 years≥ 4 years
Macrocycle Description of complete training period: ≤ 1 year≤ 1 yearperiod: ≤ 1 year≤ 1 year
Mesocycle (Phase) Description of singular training cycle or block: 33‐‐4 weeks4 weeks
Microcycle Describes the structural unit of a mesocycle: 1 week1 week
Describes the structural unit of aWorkouts Describes the structural unit of a microcycle: hours/minuteshours/minutes
Periodization Loading ParametersLoading ParametersLoading Parameters DescriptionDescription
Volume Describes the total number of lifts completed in a training session (Ex.4lifts x 4sets x 6reps = 96lifts)
IntensityDescribes the quality of each lift and is measured as power (W), repetition Intensity maximum (RM) or percent of 1RM (%1RM)
Describes the total training stimulus and is the recommended variable for trackingVolume Load is the recommended variable for tracking loading status (Ex. 4sets x 6reps x 100kg = 2400kg)
Describes the subjective impact the
RPE (Cybernetics)Describes the subjective impact the intensity of each lift/session has on an individual (Each lift/session is rated 1‐5 or ↓RPE‐↑RPE)
Why Periodization?D i k f t i i• Decrease risk of overtraining– Manage fatigue
f f• Optimize performance over a specific time period
1 3 P k E t ( T&F I d /O td )– 1‐3 Peak Events (ex. T&F Indoor/Outdoor)– Sporting Season (ex. Soccer)C li l t t i i l d• Cyclical structure maximizes general and specific preparationA t f i di id li ti t i i• Accounts for individualization, training status/age and available time periods
Periodization Considerationsk f h d h h• Peak Performance is achieved when the correct
Periodization Profile is executedD i i f t h ld i l d• Driving factors should include…– Training Goals/NeedsTraining Time Period– Training Time Period
– Delayed Transformation– Transfer of TrainingTransfer of Training– Progressions– Training Residuals– Training Status/Level
Delayed Transformation• Fatigue accumulates and gains diminish over the course of a training phase. For desired adaptation to be realized a period of unload/peaking (detraining) should be completed
• Time to peak adaptation is directly related to period of overload– Ex. 4‐weeks of overload will require 4‐weeks of unload for specific adaptation to peak
(Issurin 2010 Verkhoshansky and Siff 2009 Zatsiorsky and Kraemer 2006)(Issurin, 2010, Verkhoshansky and Siff, 2009, Zatsiorsky and Kraemer, 2006)
Transfer of TrainingS ti l t d l t f t biliti ill• Sequential or concurrent development of motor abilities will have a compounding outcome that exhibits positive, negative or no change on performance
• Optimal transfer is the result of complimentary strength and movement qualities being developed in the correct sequence
• Key Consideration…y
SpecificityOverload
(Zatsiorsky and Kraemer 2006)(Zatsiorsky and Kraemer, 2006)
Progression HierarchyM bili i h ld b d l d iMotor abilities should be developed in a
logical sequence that is general → specific, simple → complex and slow → fast
SpecificAcceleration Starting Str
simple → complex and slow → fast
Specific Movement
Acceleration Starting Str
Specialized MovementHang Clean Explosive Str
General MovementFront Squat Maximal Str
Training Residuals (Detraining)• Length of time a specific adaptation is sustained during a period of detraining where the training stimulus is removed
• Major Limiting Factors…– Duration of developmental period (GPP/SPP)
• “Early to ripe, early to rotten”
– Training Age/Status– Specific Motor Abilities– Maintenance Work Completed
(Issurin 2010 Verkhoshansky and Siff 2009 Zatsiorsky and Kraemer 2006)(Issurin, 2010, Verkhoshansky and Siff, 2009, Zatsiorsky and Kraemer, 2006)
Training Residuals (Detraining)Ad i Q liAd i Q li D i iD i i D i iD i iAdaptive QualityAdaptive Quality Detraining Detraining DescriptionDescription
Aerobic System 30 ± 5 days
↑ Mitochondrial Density ↑ Capillary Density ↑ Aerobic Enzymesy ↑ Aerobic Enzymes ↑ Glycogen Storage
Anaerobic System 18 ± 5 days↑ Anaerobic Enzymes ↑ H+ Buffering ↑ Glycogen Storage
Maximal Strength 30 ± 5 days ↑ Neural Mechanisms ↑ Myofibrillar Density FT
↑Myofibrillar Density STStrength Endurance 15 ± 5 days
↑ Myofibrillar Density ST ↑ Aerobic/Anaerobic Enzymes ↑ Lac c Acid Tolerance
↑ Motor Control Maximal Speed 5 ± 3 days ↑ Neuromuscular Func on
↑ Phosphocrea ne Storage
Training Residuals affect the periodization profile used and should beTraining Residuals affect the periodization profile used and should be based on the identified limiting factors in addition to the
structure of the competition phase
Periodization ProfilesPeriodization Profiles‘Novice, Intermediate, Advanced’
Periodization Profiles• Novice “Traditional Model”• Novice: “Traditional Model”
– Matveyev, 1964– Bompa, © 1983– Bompa and Haff, © 2009
• Intermediate: “Non‐Traditional Model”Poliquin 1988– Poliquin, 1988
– Baker et al., 1994– Stone et al., 2007
• Advanced: “Conjugate Sequence Model”– Verkhoshansky and Siff, © 1993 and © 2009– Bondarchuk 2007Bondarchuk, 2007 – Issurin, 2008
(Stone et al 2007 Plisk and Stone 2003)(Stone et al., 2007, Plisk and Stone, 2003)
Novice: “Traditional Model”l ll d• Classically: Linear Periodization– “Wave like changes in volume and intensity”
B d i i h d l d i• Based on competition schedules versus adaptation‐recovery models
One Two and Three Peak Models– One, Two and Three Peak Models
• Concurrent development of technical, cardio‐respiratory and strength qualitiesrespiratory and strength qualities– General Preparatory Period (GPP)– Special Preparatory Period (SPP)p p y ( )– Competition (C)– Transition (T)
Traditional Periodization ModelINTENSITY
VOLUME
TECHNIQUE
General (GPP) Special (SPP) Competition Transition
SpecificEndurance
Alactic
ITY Anaerobic
Aerobic
INTE
NSI
Sequential Flat-LoadingSequential Flat Loading
Research Support:
• Subjects: 33m with ≥6 months WT Experience
• Study Design: 12 weeks Non‐Periodized, Linear Periodization, Undulating Periodization
R l /• Results: Statistically equal gains in Squat/Bench Press 1RM for all groups
• Conclusion:When volume is equated there is no• Conclusion:When volume is equated there is no difference in strength improvement across periodized and non‐periodized programsp p p g
Research Support:Research Support:
• Subjects: 40m with WT Experience
d• Study Design: 14 weeks Linear Periodization, Daily Undulating Periodization
• Results: Statistically equal gains in Bench Press 1RM for all• Results: Statistically equal gains in Bench Press 1RM for all groups and no change in MRFD
• Conclusion: Daily undulating and linearConclusion: Daily undulating and linear periodization models induce similar increases in 1RM strength in previously trained men
Research Support:Research Support:
• Subjects: 18m/10w with ≥4 weeks WT Experience
• Study Design: 9 weeks Linear, Daily Undulating and Weekly Undulating Periodization
• Results: Statistically equal gains in Bench Press and Leg Press 1RM
C l i D il /W kl d l i d li• Conclusion: Daily/Weekly undulating and linear periodization models induce similar increases in 1RM strength in early‐phase trainingg y p g
Intermediate: “Non‐Traditional Model”• Undulating Periodi ation• Undulating Periodization• Increased variation through frequent changes in volume and intensityvolume and intensity– Phase– Weekly– Daily
• Training Periods characterized as extensive or intensiveintensive
• Key Concepts…– Summated MicrocyclesSummated Microcycles– Heavy‐Light Days
Intermediate: “Non‐Traditional Model”
• EXTENSIVE– General Prep
• INTENSIVE– Maximal StrengthGeneral Prep
– Endurance– Hypertrophy
Maximal Strength – Maximal Power– MxStr Enduranceyp p y
– Metabolic – MxPwr Endurance
A mix of both Extensive and Intensive themes should be incorporated across programming
t li it i t i ito elicit a progressive training response
Undulating Periodization ModelVOLUME
INTENSITY
TECHNIQUE
General (GPP) Special (SPP) Trans.
Ext I TransInt I Ext II Int II Ext III Int III
Comp.
Comp
Pre Comp.
Ext I Trans.Int I Ext II Int II Ext III Int III Comp.
Undulating: Summated Microcycles5x6-8
Theme Track4x7-9
Hypertrophy
Hypertrophy LOA
D
3x10-12
3x4-6Hypertrophy
Hypertrophy
VOLU
ME
LUnload
V
W1 W2 W3 W4Extensive Emphasis
(Stone et al 2007 Plisk and Stone 2003) W1 W2 W3 W4(Stone et al., 2007, Plisk and Stone, 2003)
6x2-3Undulating: Summated Microcycles
Theme Track5x3-4
Maximal Strength
Maximal Strength LOA
D
4x4-6
3x2-3Maximal Strength
Maximal Strength
VOLU
ME
LUnload
V
W1 W2 W3 W4Intensive Emphasis
(Stone et al 2007 Plisk and Stone 2003) W1 W2 W3 W4(Stone et al., 2007, Plisk and Stone, 2003)
6x3-4Undulating: Summated Microcycles
Theme Track
Maximal Power
OPTION 14x3-4
Maximal Power
Maximal Power
LOA
D
2x2-3
3x2-3
Maximal Power
Unload VOLU
ME
L
Unload V
W1 W2 W3 W4Intensive-Peaking Emphasis
(Stone et al 2007 Plisk and Stone 2003) W1 W2 W3 W4(Stone et al., 2007, Plisk and Stone, 2003)
OPTION 26x3-4Undulating: Summated Microcycles
Theme Track
Maximal Power
4x2-3
Maximal Power
Maximal Power
LOA
D
3x3-4
2x2-3
Maximal Power
Unload VOLU
ME
L
Unload V
W1 W2 W3 W4Intensive-Peaking Emphasis
(Stone et al 2007 Plisk and Stone 2003) W1 W2 W3 W4(Stone et al., 2007, Plisk and Stone, 2003)
Undulating: Daily Heavy/Light>85-90% >85-90%
TY h (L
B)
h (U
B)
<65-70%<65-70%
INTE
NSI
T
Stre
ngth
Stre
ngth
UB
)
LB)REST REST
xim
al S
xim
al S
Pow
er (U
Pow
er (L
Max
D1 D2 D3 D4 D5 D6 D7
Max
Mx
Mx
D1 D2 D3 D4 D5 D6 D7
Undulating: Daily Heavy/Light>85-90%
>75-85%
TY h (M
ix)
x)
<65-70%
REST
INTE
NSI
T
Stre
ngth
phy
(Mix
LB)REST REST
xim
al S
pert
rop
Pow
er (L
Max
D1 D2 D3 D4 D5 D6 D7H
yp
Mx
D1 D2 D3 D4 D5 D6 D7
>85-90%Undulating: Daily Heavy/Light
>85-90% >85-90%
ull)
ush)
ush) >75-85%
h (L
B-P
u
TY h (L
B-P
u
-Spl
it)
h (U
B-P
u
<65-70% <75-85%
Stre
ngth
INTE
NSI
T
Stre
ngth
phy
(LB
-
Stre
ngth
B-P
ush)
REST
-Pus
h)
xim
al S
xim
al S
pert
rop
xim
al S
r-En
d (U
B
-End
(UB
Max
Max
D1 D2 D3 D4 D5 D6 D7
Hyp
Max
Pwr
Str-
D1 D2 D3 D4 D5 D6 D7
Research Support:Research Support:
Weeks 1‐4 (Ext) 5‐8 (Int) 9‐12 (Ext) 13‐16 (Int) 17‐20 (Ext)
Reps 8‐10 3‐4 6‐8 2‐3 4‐6
Sets 3 5 4 5 4
%1RM 75‐80% 85‐90% 80‐85% 90‐95% 85‐90%
# Lifts 24‐30 15‐20 24‐32 10‐15 16‐24
First paper to identify Undulating Periodization as a preferred method of planning for highly trained individuals
Research Support:Research Support:
• Subjects: 14 FF in Trained State (FF Academy)
• Study Design: 12 weeks Linear and Dailey Undulating Periodization (3x per week)
R l• Results: Both groups improved with greater improvement in all strength, power and FF specific measures within daily undulating groupg g p
• Conclusion: Daily undulating periodization produces superior results in trained FF compared to a linear approach
Advanced: “Conjugate Sequence Model”O i i ll “C l d S i S t ”• Originally: “Coupled Successive System”– Yuri Verkhoshanskyl k d• Block Periodization
– Accumulation Blocks: Development of specific strength qualities with limited volume loadstrength qualities with limited volume load associated with the concurrent development of supporting motor abilitiespp g
– Restitution Blocks: Development of specific technical motor abilities with limited volume load
i t d ith th t d l t fassociated with the concurrent development of supporting strength qualities
(Issurin 2010 Verkhoshansky and Siff 2009 Stone et al 2007 Plisk and Stone 2003)(Issurin, 2010, Verkhoshansky and Siff, 2009, Stone et al., 2007, Plisk and Stone, 2003)
d l d dAdvanced: “Conjugate Sequence Model”• Unidirectional Concentrated Loading
– Saturate the system with one specific quality with limited concurrent development of other motor abilities that mayconcurrent development of other motor abilities that may have a negative affect on performance
– Isolated development of one strength quality can have a potentiation affect on the motor abilities developed in the next sequence of blocks through the concept of delayed transformationtransformation
– Increased concentration of loading allows for heightened stress of specific systems, which is needed to create further adaptation in advanced individuals
(Issurin 2010 Verkhoshansky and Siff 2009 Stone et al 2007 Plisk and Stone 2003)(Issurin, 2010, Verkhoshansky and Siff, 2009, Stone et al., 2007, Plisk and Stone, 2003)
Conjugate Sequence: Power Sport
DTExplosive
DTMaximal
Strength Power
Explosive MaximalSpeed SpeedExplosive Strength
Maximal Power
Speed Emphasis
Speed Emphasis
Accumulation I Restitution I Accumulation II Restitution II(Stone et al 2007 Plisk and Stone 2003)(Stone et al., 2007, Plisk and Stone, 2003)
Conjugate Sequence: Endurance Sport
DTMaximal
DTMxPower
Power Endurance
Maximal MaximalVO2peak VTMaximal Power
Maximal Power
Endurance
VO2peak Aerobic Power
VT Anaerobic
Power
Accumulation I Restitution I Accumulation II Restitution II(Stone et al 2007 Plisk and Stone 2003)(Stone et al., 2007, Plisk and Stone, 2003)
• Subjects: 15m/6f ≥3yrs Training Elite Junior Skiers
S d i• Study Design: HIT Group 15 (4x4min) sessions over 11days and CT mixed endurance/strength
• Results: HIT group significantly improved relative VO2max (6%), PPO at g p g y p ( )VT, and repeated jump test compared to CT– Note: HIT PPO on CMJ/SJ ↓ with no change in Jump Height
• Conclusion: Isolated periods of HIT within a block periodization modelConclusion: Isolated periods of HIT within a block periodization model may be more advantageous in improving VO2max values compared to a mixed approach in elite trained alpine skiers
Considerations for LTADConsiderations for LTAD
Athletes’ Performance Training System
LTAD:Active Start (0Active Start (0‐‐6)6)
FUNdamentals (6FUNdamentals (6‐‐8)8)NonNon‐‐Periodized Periodized
(Diverse Skill and Play (Diverse Skill and Play Focused)Focused)
Learning to Train (8Learning to Train (8‐‐11)11)
Training to Train (12Training to Train (12‐‐16)16)
Training to Compete (16Training to Compete (16‐‐23+)23+)Periodized Periodized 11 NoviceNovice Training to Compete (16Training to Compete (16‐‐23+)23+)
Training to Win (19+)Training to Win (19+)
11‐‐NoviceNovice22‐‐IntermediateIntermediate33‐‐AdvancedAdvanced
Active for LifeActive for Life+Sport+Sport
(Adapted from Istvan Balyi 2009)(Adapted from Istvan Balyi, 2009)
Periodization ExamplePeriodization ExampleAthletes’ Performance Training System
• CONCLUSION:O ti i thl ti f th h th f– Optimize athletic performance through the use of specific periodization models based on the profile that your athlete falls underthat your athlete falls under.
• QUESTIONS?
[email protected]@NickWinkelman
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Periodization- Theory and Application REFERENCE (1-33)
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2. Bompa, T.O., and M.C. Carrera. Periodization Training For Sport. Champaign, IL: Human Kinetics, 2005.
3. Bompa, T.O., and G. Haff. Periodization : theory and methodology of training. Champaign, IL.: Human Kinetics, 2009.
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5. Buford, T.W., S.J. Rossi, D.B. Smith, and A.J. Warren. A comparison of periodization models during nine weeks with equated volume and intensity for strength. J Strength Cond Res. 21:1245-1250, 2007.
6. Garcia-Pallares, J., M. Garcia-Fernandez, L. Sanchez-Medina, and M. Izquierdo. Performance changes in world-class kayakers following two different training periodization models. Eur J Appl Physiol. 110:99-107, 2010.
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Program Design Worksheet
M T W T F S S Events Focus Strength ESD Mvt/Plyo/MB Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval NoneJa
n
Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Building: Ext I Gen Prep Interval NCM (Stab) Building: Ext I Gen Prep Interval NCM (Stab) Building: Ext I Gen Prep Interval NCM (Stab)Fe
b
Downloading Gen Prep Interval NCM (Stab) Building: Int I Mx Str Linear CM/DC Building: Int I Mx Str Linear CM/DC Building: Int I Mx Str Linear CM/DCM
arch
Downloading Mx Str Linear CM/DC Building: Ext II HYP Interval DC/CONT Building: Ext II HYP Interval DC/CONT Building: Ext II HYP Interval DC/CONTA
pr
Downloading HYP Interval DC/CONT Building: Int II Mx Str Linear Depth Jump Building: Int II Mx Str Linear Depth Jump Building: Int II Mx Str Linear Depth JumpM
ay
Downloading Mx Str Linear Depth Jump Building: Ext III HYP‐MxStr Multi NCM (Stab) Building: Ext III HYP‐MxStr Multi NCM (Stab) Building: Ext III HYP‐MxStr Multi NCM (Stab)Ju
ne
Downloading HYP‐MxStr Multi NCM (Stab) Building: Int III Exp Str Sport Spec. Depth Jump Building: Int III Exp Str Sport Spec. Depth Jump Building: Int III Exp Str Sport Spec. Depth JumpJu
ly
Downloading Exp Str Sport Spec. Depth Jump Pre‐Season Peaking Mx Pwr SS/Comp. Peaking Pre‐Season Peaking Mx Pwr SS/Comp. Peaking Pre‐Season Peaking Mx Pwr SS/Comp. PeakingA
ug
Pre‐Season Peaking Mx Pwr SS/Comp. Peaking NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneSe
pt
NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneO
ct
NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneN
ov
NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneD
ec
NFL Season Maintenance Mx Str/Pwr SS/Comp. None
Program Design Worksheet
M T W T F S S Events Focus Strength ESD Mvt/Plyo/MB Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval NoneJa
n
Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Building: Ext I Gen Prep Interval NCM (Stab) Building: Ext I Gen Prep Interval NCM (Stab) Building: Ext I Gen Prep Interval NCM (Stab)Fe
b
Downloading Gen Prep Interval NCM (Stab) Building: Int I Mx Str Linear CM/DC Building: Int I Mx Str Linear CM/DC Building: Int I Mx Str Linear CM/DCM
arch
Downloading Mx Str Linear CM/DC Building: Ext II HYP Interval DC/CONT Building: Ext II HYP Interval DC/CONT Building: Ext II HYP Interval DC/CONTA
pr
Downloading HYP Interval DC/CONT Building: Int II Mx Str Linear Depth Jump Building: Int II Mx Str Linear Depth Jump Building: Int II Mx Str Linear Depth JumpM
ay
Downloading Mx Str Linear Depth Jump Building: Ext III HYP‐MxStr Multi NCM (Stab) Building: Ext III HYP‐MxStr Multi NCM (Stab) Building: Ext III HYP‐MxStr Multi NCM (Stab)Ju
ne
Downloading HYP‐MxStr Multi NCM (Stab) Building: Int III Exp Str Sport Spec. Depth Jump Building: Int III Exp Str Sport Spec. Depth Jump Building: Int III Exp Str Sport Spec. Depth JumpJu
ly
Downloading Exp Str Sport Spec. Depth Jump Pre‐Season Peaking Mx Pwr SS/Comp. Peaking Pre‐Season Peaking Mx Pwr SS/Comp. Peaking Pre‐Season Peaking Mx Pwr SS/Comp. PeakingA
ug
Pre‐Season Peaking Mx Pwr SS/Comp. Peaking NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneSe
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