Welcome to the Actualize Sports Winter Training Quarter!
Actualize Sports 12-Week Training Quarter Timeline & Tasks
Everyday Tasks:
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- Follow the nutrition plan provided to you along with the Actualize Nutrition Principles.
- Get 7/8 hours of sleep per night.
- Drink half your bodyweight in oz of water per day.
Weekly Tasks:
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- Attend scheduled strength training sessions (2-4x/week)
- Follow additional conditioning protocol if assigned by coach
Tasks Every 6 Weeks:
- Take Inbody270 Body Composition Test
- Meet with assigned Actualize Coach for 1v1 or parent-athlete meeting
Timeline:
December 5th- February 24th
Mondays, Tuesdays, Thursdays, & Fridays 3:45-5pm
No Training: Friday, Dec 23rd & Friday, Dec 30th.
- Week 1: Testing Week – MANDATORY (Dec 5th-10th)
- Monday: Introduction Meeting with parents and athletes, Body Composition Test, NCMJ Test, CMJ Broad Test, Hex Bar Max Rep Test
- Tuesday: CMJ Vert Test, NCMJ Broad Test, Bench Press Max Rep Test
- Thursday: Triple Broad Test, Goblet Squat Test @ 50% BW Goblet Squat Max Rep Test
- Friday: Pull Up Test, Step Test, Goblet Squat Max Rep Test
- Week 2: Individual/Parent Athlete Meeting Week (Dec 12th-16th)
- Sign up for a meeting with your assigned Actualize Coach to discuss goals, nutrition, and training. Meeting times with be during the training hour while the other coach is on the floor. Meetings will be held on Tuesday or Friday.
- Athlete MUST have completed the Week 1 HW before meeting with assigned coach.
- Can meet with your coach 1v1 or have a parent present.
- Process your upcoming training days and initial composition test.
- Check-in and quantify progress toward goals and refine training, nutrition and relational accountability plan.
- Week 6: Testing Week – MANDATORY (Jan 9th-13th)
- Monday: Body Composition Test, NCMJ Test, CMJ Broad Test, Hex Bar Max Rep Test
- Tuesday: CMJ Vert Test, NCMJ Broad Test, Bench Press Max Rep Test
- Thursday: Triple Broad Test, Goblet Squat Test @ 50% BW Goblet Squat Max Rep Test
- Friday: Pull Up Test, Step Test, Goblet Squat Max Rep Test
- Week 7: Individual/Parent Athlete Meeting Week (Jan 16th-20th)
- Sign up for a meeting with your assigned Actualize Coach to discuss goals, nutrition, and training. Meeting times with be during the training hour while the other coach is on the floor. Meetings will be held on Tuesday or Friday.
- Athlete MUST have completed Week-6 Feedback & Review Survey before meeting with assigned coach.
- Can meet with your coach 1v1 or have a parent present.
- Process your past and upcoming training days and second composition test.
- Check-in and quantify progress toward goals and refine training, nutrition and relational accountability plan.
- Week 12: End of Winter Training Quarter (Feb 20th- 24th)
- Testing Week for those not continuing into the next training quarter
- Schedule an end of training meeting with your assigned Actualize Coach. Can be done outside of training hours. Ideally a parent will be present to celebrate athlete success over their training quarter.