Footy Pre / In Season Training 2015/16

[Drumroe]

There is a place for lactic capacity for sure but you'll top out after 3-4 weeks of it meaning you only need to do it at the back end of pre season prior practice games

That being said if you're still slow then why make yourself slower with fatigue work and if your aerobic capacity is poor then the recovery between those 400's probably won't be enough in 3mins and thus each subsequent set is going to be far slower then if recovery was better

Now think in game terms when you're running at that speed and how often you'd get the ball...never...plus you just won't run like that in a local/amateur footy game

I'd say doing 15s/15s at 120% of MAS isn't really lactic capacity work, it's more aerobic work, trying to maximise time spent above 100% MAS. Lactic capacity would be more like working at an all out pace with a 1:2+ W:R ratio, such as 30s Sprint, 90s off, or even 15s/30s based on some of Joel Jamiesons stuff. 400's on 3 minutes wouldn't be too bad for most decent level amateur players, who should be able to do that in 1.30 or less, and stay relatively consistent with it at a 1:1ish W:R.

I think long slow runs have a place, especially in the beginning of the off-season from a regeneration point of view, but if you're looking for the best bang for your buck then high intensity aerobic conditioning will be the way to go for football players, with a wide range of distances used (whether you train long to short or short to long is another issue, interested in your take on this as well).

Speed work is a difficult one, as it's a pretty technical thing, and while I think all players should definitely make sure they're doing sprints so they dont become 'slower', I'm not sure too many amateur athletes will be able to make themselves significantly faster with speed training.

 

[cptkirk]

I'd say doing 15s/15s at 120% of MAS isn't really lactic capacity work, it's more aerobic work, trying to maximise time spent above 100% MAS. Lactic capacity would be more like working at an all out pace with a 1:2+ W:R ratio, such as 30s Sprint, 90s off, or even 15s/30s based on some of Joel Jamiesons stuff. 400's on 3 minutes wouldn't be too bad for most decent level amateur players, who should be able to do that in 1.30 or less, and stay relatively consistent with it at a 1:1ish W:R.

I think long slow runs have a place, especially in the beginning of the off-season from a regeneration point of view, but if you're looking for the best bang for your buck then high intensity aerobic conditioning will be the way to go for football players, with a wide range of distances used (whether you train long to short or short to long is another issue, interested in your take on this as well).

Speed work is a difficult one, as it's a pretty technical thing, and while I think all players should definitely make sure they're doing sprints so they dont become 'slower', I'm not sure too many amateur athletes will be able to make themselves significantly faster with speed training.

Yeah you're right on the first part I didn't see the MAS bit!

In regards to 400's I'm a stop start sprinter so that would kill me so you've got to program to the person in some cases

Hit stuff is more efficient but you gotta have the foundation for it or you'll top out pretty quickly and if your still going balls to the wall but not making progress then what are you building? Nothing but fatigue

Those players that are slow can get faster I think with speed training and it's not technical either - were coming out of blocks for medals here - you just need to perform exercises that will put you in a pretty good position to reinforce mechanics...speed is king

 

[cptkirk]

SUNDAY, OCTOBER 4, 2015
Contents of 2016 Ultimate Footy Training Manual Revealed!!



Here's the contents of the new 2016 Ultimate Footy Manual which is available RIGHT NOW for the pre-order price of $75 which will go up in 7 days time. Hit the link at the top of this page!!

#1 - Introduction + Resources List
#2 - Rehabilitation
#3 - Be Activated
#4 - Reset Program
#5 - Reset Program Spreadsheet
#6 - Coaches Corner Energy Systems
#7 - Coaches Corner Recovery
#8 - Coaches Corner Skill Optimisation
#9 - Coaches Corner Fatigue
#10 - Coaches Corner Ordering Your Training Sessions
#11 - Coaches Corner Accountability Board
#12 - Coaches Corner Monitoring Heart Rate
#13 - Heart Rate Variability + APP
#14 - Daily Monitoring Checklist
#15 - Training the Big Toe, Foot and Ankle Complex
#16 - Extensive Plyometrics
#17 - Single Leg Reactivity
#18 - Seconds Timer + APP
#19 - Low Load-High Force Gym Work
#20 - Month 1 Spreadsheet
#21 - Triphasic Training
#22 - Month 2 Spreadsheet
#23 - Month 3 Spreadsheet
#24 - 2 Week Xmas Break Spreadsheet
#25 - Full Body Total Reps Days
#26 - Month 4 Spreadsheet
#27 - Month 5 Spreadsheet
#28 - 2 Weeks Pre-Practice Game Spreadsheet
#29 - In-Season Training
#30 - In-Season Training Training Residuals
#31 - In-Season Training Auto- Regulation of Training
#32 - In-Season Training Model Spreadsheet

http://aussierulestraining.blogspot.com.au/

 

[assjar]

Just out of curiosity cpt.kirk what experience do you have with afl/tac cup teams?

 

[cptkirk]

the s&c coach of the murray bushrangers contacted me a few years ago to help out with some stuff, mostly exchanging training idea's but I did my level strength and conditioning coach hours with them also...100 kids running about 8 things at once is pretty hectic!

i don't have a uni degree which is what the main clubs look for unfortunately and they bgenrally hire from their "group" - is what the bushies bloke told me, which seems true as there seems to be about 20 s&c coaches and they move from club to club it seems

but i'm happy helping out local/amateur clubs that need assistance for s&c which is the point of the blog in the first place

 

[assjar]

Nice. Im about to start Tactical Barbel. Wanting to do a cluster which includes pull ups and Overhead Press. Do you recommend Bench press instead of OH? and Also what is more beneficial for AFL, Squats or Deadlifts? Just worried my legs might get abit too fatigued during the heavy running of pre season with Squats.

 

[cptkirk]

Any particular reason why you're doing tactical barbell?

Squats will help with acceleration but are metabolically harder because of the greater range of motion but deads are far harder to recover from a nervous system point of view

I'd probably have to see the whole program to make an informed decision

 

[assjar]

Have a friend doing it and loves it because he can run it and do his mma training easily without getting too fatigued. Figured it would be the same for AFL.
Thinking of running the Zulu template of Mon - Bench/Squat/Pull up, Tues - Dead/OHP/Dips, Thurs - same as Mon, Fri - same as Tues. Then once the proper season starts drop down to the fighter template of 2 x per week.

Havnt lifted in a whilst so wanted something basic that also allows me to do my pre season training. I love the basic lifts, dont like doing lots of different lifts in a session. Also seems to have great reviews all over the place as a whole program.

 

[cptkirk]

What's the zulu template? You're footy training at this point shouldn't be fatiguing anyway for mine

 

[assjar]

Its a periodized over a 3 week period where the first week you do 3x5 @75% 1rm, 2nd week 80% 3x5 and 3rd 90% 4x3 then repeat for another 3 weeks then retest max 1rm. You have two clusters of exercises that you do Mon/Tues then repeat Thurs / Friday.
My cluster 1 was going to be squat (maybe change to a Bulgarian split squat?), bench and pull Ups. Cluster 2 is deadlift, ohp and dips. Workouts take about half hour then I would add in some conditioning afterwards.
Do you recommend anything different? Looking to build a general base of strength for now

 

[cptkirk]

FRIDAY, OCTOBER 16, 2015
Can You Keep Up? A 37yr Old with a Bung Knee's Off-Season



So I'm now officially 37 as of about 3 weeks ago and still the oldest on the senior/reserve list at my club.

As I've written about previously my season ended early with a pretty severe hyper-extension of my left knee in the final home and away game that caused me, for the very first time in 29yrs of footy, to miss consecutive games - and finals games no less.

Going out in straight sets as the top team didn't sit well with me either - especially from a spectators point of view!

So my training started way back on August 16th - yes I've been training for 2 months already - and even with this knee that won't go away I've completed 30 sessions with a multitude of home issues happening (death in family, wife and son with hospital stays!!)

Here's a breakdown of what I've been up to:

August - I've always been an excellent "recoverer" and when I did my knee I still had the thought process that I would play again in 2015, whether it be a preliminary or a grand final. I couldn't run but 3 days post injury I was back deadlifting and hip thrusting, even if it was very light relative to my normal numbers. I tried to train the Tuesday before the prelim but couldn't and rules myself out of Saturday that night. The grand final was all I had left. Unfortunately we ran into a team that was the clear 3rd placed team this year (having not beaten the top 2 sides at all during the year) whose senior team had already made it straight through the GF so they dropped 5 players from that team (and would play and win a senior GF the very next week) in the 2's and we got done. Shithouse.

September - so with footy over and my knee still cactus I battled on with a focus on getting my strength back up to pre-season levels. By the end of September I had deadlifted 140kgs for a single and Front Squatted 80kgs for 3 reps. The knee is fine lifting heavy in the gym, it's the jolting on running it doesn't like.

October - Now with all footy completed it was time to introduce aerobic capacity. This would usually be done by 99% of players by doing some 5 - 10km runs but I hate running with 2 good knees, and machine cardio is even more boring so I play basketball with a little sequence I follow. I wear my heart rate monitor to ensure that I staying withing aerobic capacity heart rate ranges to ensure I am getting the training effect I'm actually after. I discuss the importance of heart rate training in the new 2016 Ultimate Footy Training Manual.

November - I'm gonna have to get this knee imaged I think - it's just not going away like I thought it would! I'm 99% there's no damage that needs to much attention but maybe I just need to stay off right off it but I'll get it looked at to make sure - I don't like making guesses and missing training if I don't have to! I've got my strength up so I can take some time off for legs and let them recover without too much un-training and I can probably just focus on some bro-training for a while - as boring as that is!

You can follow my workouts on the main Facebook page for this blog as I'm posting them up each session I do and dolt forget the early bird price for the 2016 Ultimate Footy Training Manual finishes this weekend. Click the Buy Now button up top to purchase.

 

[cptkirk]

Its a periodized over a 3 week period where the first week you do 3x5 @75% 1rm, 2nd week 80% 3x5 and 3rd 90% 4x3 then repeat for another 3 weeks then retest max 1rm. You have two clusters of exercises that you do Mon/Tues then repeat Thurs / Friday.
My cluster 1 was going to be squat (maybe change to a Bulgarian split squat?), bench and pull Ups. Cluster 2 is deadlift, ohp and dips. Workouts take about half hour then I would add in some conditioning afterwards.
Do you recommend anything different? Looking to build a general base of strength for now

seems decent enough but 4 days of 4 x 3 @ 90% repeating each of those lifts in a 6 day span seems a bit excessive...i'd focus on strength for fewer lifts myself and get more out of those

from the last post above I just added here you'll see that i focused on deadlifts and then squats separately but with some minor overlap...if my legs weren't already huge I'd pretty much do 80 - 85% legs and 15 - 20% upper...you just don't need as much upper work as people think, especially at this time of the year

 

[middy]

Sorry if this has been covered, but has anyone used before or had much experience with using GPS for preseason running? Found a company online that does units like Catapult but for consumers and country battlers like me.

 

[footycats007]

Sorry if this has been covered, but has anyone used before or had much experience with using GPS for preseason running? Found a company online that does units like Catapult but for consumers and country battlers like me.

You could just buy a GPS watch - Garmin makes the best.

 

[middy]

You could just buy a GPS watch - Garmin makes the best.

yeah I thought about that, but I'm also interested in wearing it during games. I normally just use run keeper on my phone for normal runs

 

[cptkirk]

I've thought of getting one but it's a bit of cash outlay - post a link of the one you're thinking about if you could

either way you want one that can give you at a minimum total distance, high speed distance, high speed acceleration distance, max velocity (top speed) and player load to start with

 

[middy]

I've thought of getting one but it's a bit of cash outlay - post a link of the one you're thinking about if you could

either way you want one that can give you at a minimum total distance, high speed distance, high speed acceleration distance, max velocity (top speed) and player load to start with

Found these guys http://sptgps.com/ can you let me know if they'd be any good? Seems like $299 is a ripping deal.

 

[cptkirk]

they seem good enough - maybe just drop them email to see exactly what it shows or they might have a video demo they can run you through

 

[middy]

they seem good enough - maybe just drop them email to see exactly what it shows or they might have a video demo they can run you through

Yep, found the demo. Looks like exactly what I need. Will be interested to see how far I (HBF) run in a game. Will probably shock me.

 

[cptkirk]

In a good or bad way?

High int running is probably the big one to look at matched up with your effectiveness during the game

 

[middy]

In a good or bad way?

High int running is probably the big one to look at matched up with your effectiveness during the game

It splits up everything into different zones and all that so will be interesting to see how long I spend running in each of them.

Probably gonna find I don't spring enough.

 

[cptkirk]

you'll probably find you'll run more imply from having it on (sort of placebo effect) so yeah the high intensity running stuff is probably the best indicator

 

[middy]

Unit arrived today. It's tiny, I always assumed they'd be much bigger. Will test it out tonight, thanks for your help

 

[Kardinial]

Unit arrived today. It's tiny, I always assumed they'd be much bigger. Will test it out tonight, thanks for your help

Im intrigued let me know how it goes

 

[middy]

Im intrigued let me know how it goes

I'm really happy with it. Didn't notice I had it on one I got used to it. I'd post my stats and all the info it gave me but I am beyond useless with computers. Check the site I posted before, that's where I read about it.