A Framework for Performance Training
Most sports are chaotic, fast, and multidimensional.
Yet, many strength and conditioning programs take a one; size-fits-all approach that ignores the specific demands of the sport and the athlete.
The goal of this template is to provide a principle-based framework that can be adapted across sports.
Whether you're training a basketball player, a baseball pitcher, or a soccer midfielder, the key is to balance general athletic development with sport-specific performance needs.
This guide lays the foundation for both.
Guiding Philosophy of Sport S&C
Before building a plan, coaches should ground their process in these key principles:
- Train athletic qualities, not just muscles (training should transfer to sport)
- Respect the competitive calendar (off-season, pre-season, in-season)
- Build better movers, not just stronger lifters (athletes need to apply their strength in competition)
- Apply optimal and minimum effective doses (especially in-season)
- Prioritize recovery and readiness (especially in-season)
Needs Analysis Considerations
A strong training plan starts with a needs analysis, a process that clarifies what the athlete needs to perform and stay healthy.
Key Elements of a Needs Analysis
| Category | Questions to Ask |
|---|---|
| Movement Demands | What movements dominate the sport? (e.g., sprinting, cutting, jumping, rotating) |
| Velocity Demands | Does the sport require max sprinting? High-velocity jumps? Constant deceleration? |
| Force Expression | How much force is required—and how fast does it need to be applied? |
| Injury Trends | What tissues or patterns are frequently injured? |
| Energy Systems | What are the work-rest ratios and total load of competition? |
| Positional Demands | How does the athlete’s role or position shift these needs? |
A well-executed needs analysis turns general training into specific preparation.
Athlete Testing & Monitoring
Training without testing is guessing.
Once a plan is in place, it’s essential to evaluate where the athlete is starting and how they’re responding over time.
Testing doesn’t need to be complex; it just needs to be consistent, relevant, and actionable.
Benefits of testing include:
- Identify strengths, weaknesses, and asymmetries
- Establish baseline values for key physical qualities
- Evaluate if training is driving desired adaptations
- Guide exercise selection and training block priorities
- Monitor fatigue, readiness, and injury risk
Weekly S&C Template for Sport Athletes
This 5-day structure covers the most critical athletic qualities, with two days reserved for recovery and competition.
| Day | Focus | Description |
|---|---|---|
| Monday | Strength & Power | Heavy compound lifts, low-rep explosive lifts, jump and sprint integration |
| Tuesday | Hypertrophy & Conditioning | Moderate load/high volume lifts, repeat sprint intervals, aerobic capacity work |
| Wednesday | Recovery / Mobility | Soft tissue work, mobility flows, tempo runs, breathing drills |
| Thursday | Strength, Explosive & Reactive Strength | Olympic lift variations, depth jumps, reactive bounding, moderate-load strength |
| Friday | Dynamic Effort & Repeat Sprint Ability | Light bar speed lifts, loaded jumps, COD work, repeat sprints |
| Saturday | Active Recovery / Game | Optional low-load skill work or competitive play |
| Sunday | Off / Mental Reset | Complete rest, guided recovery, or mindfulness work |
Daily Session Structure Template
Each training session follows a logical flow to address both physical and neuromuscular readiness:
- Prep (10–15 min)
Dynamic warm-up, mobility drills, CNS activation (med ball, sprint mechanics) - Plyometrics / Speed Work (5–10 min)
Jumps, bounds, skips, or max-effort sprint drills - Main Lift (20–25 min)
Compound movement for strength or power (3–5 sets, 3–6 reps) - Assistance Work (15–20 min)
Single-leg strength, push/pull supersets, posterior chain focus - Core / Accessory (Optional)
Carries, anti-rotation drills, lateral chain work - Conditioning (when needed)
Sprint intervals, tempo runs, slideboard work, bike sprints
All of these sections do not need to be in every session and you do not have to train in this exact order.
Athletic Qualities and How to Train Them
| Athletic Quality | How to Train It |
|---|---|
| Mobility | Dynamic warm-ups, mobility flows, PAILs/RAILs, controlled articular rotations |
| Movement Quality & Variability | Skipping patterns, crawling, deceleration drills, “repetition without repetition” |
| Strength & Hypertrophy | Trap bar deadlifts, RDLs, split squats, presses, rows, machines |
| Explosive Strength / Power / Speed | Depth jumps, hurdle hops, Olympic lift variations, max-effort sprints |
| Acceleration / Deceleration | Resisted sprinting, eccentric lunges, stick landings, curvilinear sprint mechanics |
| Conditioning | Repeat sprints, tempo runs, slideboard intervals, assault bike intervals |
Load-Velocity Relationship in S&C
Understanding the load-velocity relationship helps coaches match the right tool to the desired outcome.
| Load % of 1RM | Example Exercise | Adaptation Focus |
|---|---|---|
| ~10–30% | Plyometrics | Max velocity, elastic power |
| ~30–60% | Olympic lifts | Speed-strength |
| ~60–80% | Dynamic squats | Strength-speed, force output |
| 90%+ | Heavy deadlifts | Max strength |
Sport-Specific Considerations
Use this table to adjust your programming based on the movement and energy demands of each sport:
| Sport | Primary Movement Velocity | Dominant Planes of Motion | Conditioning Focus |
|---|---|---|---|
| Basketball | High (accel, decel, jumps) | Sagittal, Frontal, Transverse | Anaerobic (repeat sprint ability) |
| Baseball | Max-effort burst (throw, hit) | Transverse | Alactic (power, short bursts) |
| Football | Explosive (collisions/sprints) | Sagittal, Frontal | Anaerobic + Alactic (position-dependent) |
| Soccer | Continuous with sprints | Multiplanar | Aerobic + Anaerobic (high total volume) |
| Volleyball | Vertical jump dominant | Sagittal + Frontal | Anaerobic (short rally bursts) |
| Golf | Controlled & Rotational | Transverse | Alactic (low metabolic demand) |
Energy System Development
Programming for sport requires an understanding of the body’s energy systems, which fuel performance at different durations and intensities.
| Energy System | Effort Duration | Primary Role | Example Activities |
|---|---|---|---|
| ATP-PC (Alactic) | 0–10 seconds | Max power, quick bursts | Short sprints, jumps, Olympic lifts |
| Anaerobic Glycolysis | 10–60 seconds | High intensity, moderate duration | Repeated sprints, long rallies |
| Aerobic | 60+ seconds | Endurance and recovery | Continuous play, low-intensity efforts |
Programming Tip
- For sports like basketball, football, and volleyball: prioritize repeat high-intensity bouts with short recovery
- For sports like soccer and MMA: combine aerobic base development with anaerobic intervals
- For baseball or golf: focus on high power outputs with full recovery
Coach's Takeaway
This template is not a rigid program; it’s a framework.
It provides coaches and performance professionals with the structure to create well-rounded, adaptable, and sport-specific plans.
From there, you tailor the plan to the athlete’s sport, role, level, and context.
Let the science guide your decisions, but let coaching skill bring it to life.
I hope this helps,
Ramsey