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Goals: Further increase sport-specific skills, start to peak performance. Typical exercises: High-intensity sport-specific drills, heavy lifting sessions targeting key muscle groups, sprint intervals.

Goals: Build an aerobic base, increase general physical preparedness, and develop muscular endurance. Typical exercises: Circuit training, long runs, and bodyweight exercises.

Goals: Allow the body and mind to recover, address injuries, prepare for the next training cycle. Typical exercises: Light, non-stressful activity such as swimming, yoga, or recreational sports.

Goals: Transition towards more specific training for the sport or activity, develop relevant technical skills. Typical exercises: Sport-specific drills, resistance training with movements that closely resemble the sport, plyometrics.