How to Schedule Your Velocity Program
Sep 16, 2024
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When it comes to velocity development, how you manage your workload is one of the most important things. In order to stay healthy and make the gains you want, your weekly schedule needs to be on point.
Today, I want to show you 4 different schedules you can follow when in a velocity phase.
Lets dive in.
Velocity Schedule Option #1
Monday - Velo day
Tuesday - Low day
Wednesday - Medium day
Thursday - Low day
Friday - Velo day
Saturday - Low day
Sunday - OFF
This is the schedule I tend to follow the most. As you can see, the turn around from Friday to Monday is fairly quick.
I will usually have that Monday be a lower volume day. A plyo velo day could be a good option on Monday and a pulldown or mound day on Friday.
Velocity Schedule Option #2
Monday - Medium day
Tuesday - Velo day
Wednesday - Low day
Thursday - Medium day
Friday - Velo day
Saturday - Low day
Sunday - OFF
This is a more aggressive schedule, but does allow for more mechanical work with there being an extra medium day. I usually use this schedule more so with regular bullpens, rather than a velocity phase.
Velocity Schedule Option #3
Monday - Medium day
Tuesday - Low day
Wednesday - Velo day
Thursday - Low day
Friday - Medium day
Saturday - Low day
Sunday - OFF
This is the most conservative schedule, with there only being one velo day. This is useful in a couple scenarios. The first would be for guys that don't recover well. Stick with one velo day and make it higher volume. This can also be helpful in week 1 of a velo phase to ease them into the high intent work before going up to two days a week.
Velocity Schedule Option #4
Monday - Velo day
Tuesday - Low day
Wednesday - Medium day
Thursday - Low day
Friday - Velo day
Saturday - Low day
Sunday - OFF
Monday - Medium day
Tuesday - Low day
Wednesday - Velo day
Thursday - Low day
Friday - Medium day
Saturday - Low day
Sunday - OFF
The idea is to alternate between two velo days a week and one a week. This is a great way to make sure guys are recovering, while still getting a good amount of work in.
For all of these schedules, you can change them based on what days you want to be high intent. This is just typically the days I structure them around.
Have any thoughts or questions? Reply to this email!
That's all for today.
See you next week!
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