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the king of hamstring exercises...done properly you lower yourself down then "curl' yourself back up so it's like a body weight leg curl for a lack of better term

they force you to stretch your hams to their fullest under resistance which will make your hams indestructible

if you can do these i cannot see how'd ever tear a hammy

give them a go and see what i mean...can try them like this too:

http://www.youtube.com/watch?v=pNaqjlxJF_0

you could use the cable to assist you to with a towel in the handle that you can hold onto at shoulder ht
 
In regards to the glute-ham raise, where does it fit into a lower body session? -Should it be used before or after the heavy squat and single leg stuff?
-In pre-season could it be used as part of a warm-up/cool-down before/after training?
-Also, can you just use a partner to anchor your ankles against the ground.
-Sets/reps?

Sorry about the barrage of questions
Cheers Kirk
 

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1 - defintieyl use it after your main movement...we're doing it after warm up, quickness, plyometrics, max effort and single leg exercise so next to last...if you've never done them then try them and then you'll know why you should do them last

2 - they cause a lot of soreness and most people can;lt even do 1 proper rep (we do negative/partial reps i the video) let alone using them as a warm up...i've never used a proper machine for them and they look as though they would be easier then our modified version but even then, you're putting ther hamstrings in an extreme end range of motion stretch position thus causing a lkot of micro muscle damage so pop them in the main session for mine

3 - sure, if you can trust them not to let go

4 - we're doing sets of 5 but you can go as high as 12 - 15 depending on hoe good you are at them...there's no point doing 5 good one's and 7 s**t one's though...quality over quantity
 
Week 2 Recap

Just finished up week 2 of the Aussie Rules Training Off Season Training Program.

This week used a weight increase progression for every exercise which made things a little tough but week 3 is where it all happens and is the hardest week where we'l max out on the max effort lifts and increase the volume of the assistance exercises before deloading a little for week 4.

Some of the highlights included;

- Jack reaching a +22.5kgs on the chin up 3 rep max
- Nick reaching a +17.5kgs on the chin up 3 rep max
- Tim on his first night making a 55kg 5 rep max on the bench press
- Lachy making a 47.5kgs 5 rep max on the bench press
- Nick building on last week's trap bar deadlift by 10kgs finishing at 90kgs for a 3 rep max
- Lachy completing a 70kg 5 rep max for the trap bar deadlift, his first ever deadlifting effort in his life

We also have Chris from NSW and Kevin from Ireland doing the in line version of the program. Kevin is actually a Gaelic footballer over there so I'll be keeping you updated on their progress through the off season as well and hopefully they can provide some video too.

I was a little tired for Friday / lower body day after a broken sleep courtesy of a 9 month old and not getting the chance to have a decent pre training meal so I'm really looking forward to tearing the trap bar a new one next Friday.

There are some videos of the week here: http://aussierulestraining.blogspot.com/2011/10/week-2-recap.html
 
Week 3 Recap

What a mammoth week, I'm knackered. Here's what went on at the athlete factory.

For the Aussie Rules Training Off Season Program each month waves like this:

Week 1 - a moderate intensity (weight used), moderate volume (sets x reps per exercise) week where we learn the exercises that we'll use for the month. We also work up to a 5 rep max for our max effort lifts.

Week 2 - the intensity increases for each exercise while volume stays the same while working up to a 3 rep max for our max effort lifts.

Week 3 - volume increases for each exercise while again working up to a 3 rep max with the aim to beat the total from week 2.

Week 4 - uses a delaod week with lower intensity and lower volume for almost everything while we recover from the fatigue built up in weeks 1 to 3.

Basically week 3 is the "peak" week of every month and we just finished the 3rd and final day of that week tonight.

Tuesday's Highlights:
- I managed a personal best of 68cms on the single leg box jump
- Nick beating last week's chin up 3 rep max of +17.5kgs with a +20kg effort
- I managed a + 35kgs chin up 3 rep max recorded sideways
- We also did some step ups and hip thrusts.

Thursday Highlights:
- Nick and Lachy both reaching 52.5kgs for a 3 rep max on the bench press
- Bluey reaching 60kgs on a 3 rep max on the bench press
- I managed 92.5kgs for a bench press 3 rep max

Friday Highlights:
- Lachy busting out a 95kg 3 rep max on the trap bar deadlift
- Nick making out a 100kg 3 rep max on the trap bar deadlift
- I managed 135kgs for my 3 rep max for the trap bar deadlift
- Lachy posting a pb for the standing long jump with a 256cm effort
- Nick and Lachy also posted pb's for the 10m sprints with times of 1.75secs and 1.85secs respectively
- We also managed to pile 190kgs on the prowler for a monster heavy ass sled drag

A great week 3 with plenty of quality baseline numbers set that we look to improve upon a great deal by the start of the 2012 season.

Videos from the week can be watched at http://aussierulestraining.blogspot.com/2011/10/hhhuuugggeee-week-3.html
 
next week is week 3, the big week, so i'll post what we all ended up with next friday as we move into month 3 and into christmas - time flies

our main exercises this month are sumo deadlifts, 3 board bench presses and chin us again
 
FRIDAY, NOVEMBER 25, 2011

Month 2 Recap

We've just finished with the high volume / high intensity week 3 of month 2.

Due to some spasmodic attendance because of holidays, house moving and even a shopping basket accident, not everyone managed to do the full schedule this week but they'll make up for it next week.

Our main lifts for month 2 were sumo deadlifts for lower body, 3 board bench presses for upper body press and chin ups again for upper body pull.

For sumo deadlifts, Lachy managed a 10kg improvement on week 1 with 95kgs x 3 reps. I managed to get 130kgs x 3.

I think i could have gone another 5kgs too and I don't know why I didn't!! Tim and nick will do a 3 rep max early next week.

For 3 board bench presses Lachy improved 5kgs on his week 1 lift to get 60kgs x 3 reps. I managed a 5kg improvement for 90kgs x 3.

For chin ups I maxed out at a +40kgs x 2 reps.

For the first 2 months we have used some contrast sprints with the prowler where in month 1 we used a heavy arse sled drag paired with a 10m sprint.

This month we used a heavy arse sled push paired with a 10m sprint.

We also threw in a few lighter sled drags paired with a 10m sprint.

Other highlights included:
- Lachy's double standing long jump x 5.19m
- Lachy's 31 reps for his first set on tricep death today, 6 more reps then week 1

Tim and Nick will be back in next week so I'll be sure to update you on their progress.

Videos from the week can be view here:

http://aussierulestraining.blogspot.com/2011/11/month-2-recap.html
 
Been a bit slack on this update...

Month 3, Week 3

Sorry I didn't get to update last week, things have been going bananas around here. We're holding Christmas dinner at our house on Saturday for the very 1st timer and we had a list of 32 jobs that needed to be done around the house. I think there is 3 or 4 left as of now, Christmas Eve Eve. I also forgot to video and because of Christmas parties and funerals, training attendance was a little up and down.

Alas we battled onto week 3 which is the top week for the max effort lifts which this month was Close Grip Bench Presses and Deadlifts from a 4" elevation.

For the sprint performance day we played with some contrast sprints over 10m with the prowler and then we went outside and played with some contrast sprints utilising the slight downhill slope we have at the park we use (Rockley Gardens).

Highlights include:

- Lachy managing 55 total chin ups after managing a piss poor 10 in 7 sets on his very 1st night!!
- Troy reaching 2 x 6 @ 25kg in each hand for bulgarian split squats
- Nick making 52.5kgs x 2 for the close grip bench press, Lachy 57.5 x 2 and Troy 85kgs x 2
- Lachy reaching 265cms on the depth jump to standing long jump which is actually longer then his standing long jump!!
- Nick cracking the tonne for deadlifts off a 4" elevation for 3 reps, Lachy 105kgs for 3 reps and Troy 140kgs for 3 reps

As mentioned above, Friday is sprinting day with some other stuff thrown in and this is what we did for the sprinting portion of the workout:

Low Depth Jump into 5m Sprint x 5 reps

Heavy Arse Prowler Drag @ 180kgs x 10m
Light Prowler Push @ 22.5kgs x 10m
10m Sprint from a push up starting position x 10m
x 3 complexes each

We then went outside and did:

20m sprints 3 x 75, 90 and 100%

40m Sprint downhill
2 x 40m sprints uphill

Nick and I did this last week and found that the uphill sprint after the downhill sprint were the fastest we've both done since we started the program.

So today I popped the downhill sprint in 1st and all 3 of us achieved personal best 40m sprint times in the uphill version.

Nick 5.87secs, Lachy 5.69secs and Troy 5.52secs

We had not ran a time below 6secs since we've done this so whether the contrast sprints inside or the contrast sprints outside are working, I'm not sure but it is. I haven't even brought the sled out yet!!

Next week we have deload week but for Jan we have a huge concentrated training block where will train almost everyday. Personally I can't wait to do this but it is a test run and I've never done it before so it's a case of hope and see.

I'll go into more detail next week see "fastest way to get bigger/stronger" thread
 
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