Get the program here

WEEK 9 – THE END OF SUMMER SHIFT: TRAIN SMART TO FINISH STRONG

Before we dive into this week's plan, I want to highlight I’ve been coaching for decades, and tapering still makes me nervous. It’s tempting to keep pushing hard all the way through, but training smarter means knowing when to ease off and let the work show up.

Week 9 is designed to pull back the volume while maintaining intensity and execution. We’re keeping the body sharp, fast, and responsive—but avoiding unnecessary overload. Each session is built to reinforce movement quality, maintain gains, and reduce cumulative fatigue.

WHY TAPERING MATTERS

We’ve spent the summer building, grinding, and leveling up. Now it’s time to shift into a different kind of intensity—the taper. Tapering might not feel exciting, but it's one of the most important tools in the training toolbox.

Think of it this way: You've been loading volume, intensity, and stress into your training schedule all summer. Now it's time to stop depositing and start letting those investments pay off.

Tapering isn’t about doing nothing. It’s about doing the right amount at the right time so your body can recover, absorb gains, and sharpen up for testing or competition.

THE FIVE ELEMENTS TO ADJUST IN A TAPER

• Volume – Total reps, distance, and sets
• Load – The weight you're lifting or the stress level of your sessions
• Intensity – How hard you're going
• Duration – How long sessions last
• Frequency – How often you train each week

HOW TO TAPER EFFECTIVELY

• Reduce Volume + Load – Drop total work to 80% or even 60% of your peak levels.
• Example: Lift 85 lbs for 6 reps instead of 100 lbs for 8 reps. On the field, reduce sprint distance or reps while maintaining speed.
• Taper Tip: Maintain quality while lowering quantity.

BENCH PRESS EXAMPLE

• Before: 5x5 (160-175 lbs) = 4,200 lbs total volume
• Taper Week: 5x5 (150-170 lbs) = 4,000 lbs total OR 3x5 focused (150, 165, 155) = 2,350 lbs

THE SCIENCE BEHIND THE SHIFT

Muscle memory doesn’t disappear in a few days. The body holds on to strength and power for weeks—even when you back off. The goal is to pull back just enough to avoid fatigue, but not so much that you lose sharpness.

• “5 lbs. means nothing”
• “10 lbs. is close”
• “15 lbs. is perfect”

Subtle shifts = huge impact.

EVERY ATHLETE IS DIFFERENT

Some athletes feel great after a small taper. Others need more rest to feel pop and speed. As a coach, your job is to observe. Let your athletes guide your adjustments—not fear of doing too little.

WEEK 9 WORKOUT PLAN: TAPER WITH PURPOSE

IN SUMMARY

• Start tapering by reducing volume and load—not intensity.
• Keep quality high: sharp reps, clean technique, intentional effort.
• Monitor athletes closely and communicate.
• Trust the plan—don’t panic and overload late in the game.

You don’t get faster by just grinding every day—you get faster by knowing when to push and when to pull back.

• Find speed for your sport
• Free workouts, newsletters, and professional training plans
• Subscribe to Coach King on YouTube