A cross trainer is a person who engages in a variety of activties both recreational and competitive. Activities such as water polo, flag football, basketball to the occational marathon, surfing, skiing, snowboarding, softball, any thing and everything that is physical. Because the cross trainer is a highly active the training programs for cross training involve a variety of training methods and modalities to prepare them for their next adventure.

General Adaptation (GA):  This period of training is done farthest out from competition. Your strength training experience will determine the length of this phase. The focus of the general adaptation phase is to prepare your muscles, joints, tendons and ligaments for the intense training that is yet to come. The general adaptation phase is characterized by higher repetitions, lower intensities, and shorter rest periods. Do not skip this phase it is integral to injury prevention and body awareness.

Hypertrophy (H): This period of training should be done before the maximum strength phase. The hypertrophy phase is characterized by high training volume with moderate training intensity. The goal of this phase is to build muscle mass.

Strength (S):  The strength phase is characterized by lower training volume and higher training intensity. The goal of the strength phase is invoke adaptation to the muscular and neuromuscular system through heavy resistance training. The objective of this phase is to increase the bodies ability to adapt to heavy loads.

Strength Endurance (SE):  This phase is used to develop the athlete's capacity to maintain the quality of their muscles' contractile force (i.e. Strength) over long periods of time. Athletes with a high level of strength endurance will have the capacity to avoid a decrease in speed and productivity at the end of a long activity.

Power (P):  The goal of the power phase is to build overall body explosiveness and reactive ability. It is the objective of the power phase to take the strength gained in the strength phase and convert that strength to activity specific power. The power phase is characterized by low volume and high intensities with Olympic and explosive lifts, and various sport specific plyometric exercises.

Power Endurance (PE):  This phase solidifies the athletes ability to generate a high degree of power several times.  Athletes with a high level of power endurance will have the capacity to maintain speed late in an activity.

YEARLY STRENGTH TRAINING PLANNER FOR CROSS TRAINERS

Since cross trainers are always involved in something active there is no specific competition period. Nonetheless, this planner designates the summer period as the main activity period for the year.

MONTH	PERIOD	PHASE	WEEKLY LOADING PATTERN
JAN	Preparation	S	Low - 65%
		S	Medium - 75%
		S	Medium - 85%
		S	High - 95%
FEB		P	Low - 65%
		P	Medium - 75%
		P	Medium - 75%
		P	High - 85%
MAR		S	Low - 65%
		S	Medium - 75%
		S	Medium - 85%
		S	High - 95%
APR		P	Low - 65%
		P	Medium - 75%
		P	Medium - 75%
		P	High - 85%
MAY	Competition	SE	Low - 65%
		SE	Medium - 75%
		SE	Medium - 75%
		SE	High - 85%
JUN		PE	Low - 65%
		PE	Medium - 75%
		PE	Medium - 75%
		PE	High - 85%
JUL		SE	Low - 65%
		SE	Medium - 75%
		SE	Medium - 75%
		SE	High - 85%
AUG		PE	Low - 65%
		PE	Medium - 75%
		PE	Medium - 75%
		PE	High - 85%
SEP	Transition	GA	Low - 65%
		GA	Medium - 75%
		GA	Medium - 75%
		GA	High - 85%
OCT	Preparation	H	Low - 65%
		H	Medium - 75%
		H	Medium - 75%
		H	High - 85%
NOV		S	Low - 65%
		S	Medium - 75%
		S	Medium - 85%
		S	High - 95%
DEC		H	Low - 65%
		H	Medium - 75%
		H	Medium - 75%
		H	High - 85%