Strength Weight/Athletic Training: AFL

[Hungryhaydo]

Wendler actually has a 5/3/1 template for in-season football (gridiron). Runs off 2 days:

Day 1 - (suggested monday)
Squat: 5/3/1 set/rep protocol
Bench: 5/3/1 set/rep protocol
Dips: 3 sets
Chins: 3 sets

Day 2 - (suggested wednesday)
Deadlift: 5/3/1
Military Press: 5/3/1
GHR
Situps

That looks solid...might look into this...
But run with front squats

 

[cptkirk]

football is so naturally quad dominant it should almost be outlawed which is the reason we don't do squats...plenty of deadlifts though and if you want other leg work look at deep and heavy single leg exercises like reverse lunges and step ups

 

[Hungryhaydo]

football is so naturally quad dominant it should almost be outlawed which is the reason we don't do squats...plenty of deadlifts though and if you want other leg work look at deep and heavy single leg exercises like reverse lunges and step ups

I prefer to Deadlift once a week only...

What about Bulgarian split squats as a main movement?

Seems so weird not to squat during season (but i do trust)

 

[cptkirk]

2 main movements is enough

keep low volume on the bulgarians as soreness will become a factor, especially if you're doing them properly

 

[Hungryhaydo]

2 main movements is enough

keep low volume on the bulgarians as soreness will become a factor, especially if you're doing them properly

Can one still maintain strength using this system?

Keeping in mind I would be playing div 4 (i still put in the effort...but its a low level of football)

 

[cptkirk]

max strength can be maintained for 30 days give or take 5 days either side so really hitting it once a month is more then adequate

players need to get into the habit that footy is priority number 1 (sat 1qst then tue/thu) and other training is secondary to them...you can't do everything 100% all the time at the same time

and intensity maintains strength not volume

 

[GeeUUess]

max strength can be maintained for 30 days give or take 5 days either side so really hitting it once a month is more then adequate

players need to get into the habit that footy is priority number 1 (sat 1qst then tue/thu) and other training is secondary to them...you can't do everything 100% all the time at the same time

and intensity maintains strength not volume

Not having a go at you just trying to work something out.

Say my 5RM on a lift is 100kg as at 1st Jan 2011.

If I lifted that just once every 30 days for a year would my 5RM still be 100kg as at 1st Jan 2012?

My personal experience says no but from what you said you seem to think so. Yay/nay?

 

[ThePezDispenser]

No squats?

I am in the position where I'm placing greater emphasis on my weight training than footy, I would still do squats yeah?

My leg day consists of squats, STLD's, Lunges, Ham Curls and leg extensions/hack squat.

I usually do this Monday or Tuesday, come training on Thursday I'm still pretty tight but I manage.

 

[cptkirk]

Not having a go at you just trying to work something out.

Say my 5RM on a lift is 100kg as at 1st Jan 2011.

If I lifted that just once every 30 days for a year would my 5RM still be 100kg as at 1st Jan 2012?

My personal experience says no but from what you said you seem to think so. Yay/nay?

should be if you've done the other weeks right, there's nothing to say it can't increase either but you get injured at footy so there might be a drop off but who cares, you can build back up and then some in october

 

[cptkirk]

No squats?

I am in the position where I'm placing greater emphasis on my weight training than footy, I would still do squats yeah?

My leg day consists of squats, STLD's, Lunges, Ham Curls and leg extensions/hack squat.

I usually do this Monday or Tuesday, come training on Thursday I'm still pretty tight but I manage.

if you want but watch your knees

 

[ThePezDispenser]

What do you think is an ideal lower body work out for someone playing footy?

 

[cptkirk]

in deadlift 2/week, both submaximal (80% ish)

i also do some bodyweight single leg stuff

http://www.youtube.com/watch?v=ZetoRrmy9GI

and some glute ham raises (i can train through soreness)

 

[Fire Storm]

What do you think is an ideal lower body work out for someone playing footy?

Offseason : Squat 3 times per week with some power cleans, pulls or deadlifts

In Season : Squat 1 or 2 times per week.



Its pretty simple. Get stronger.

 

[cptkirk]

too much spinal compression to squat in season which is why i deadlift

 

[Alexwce]

Hey Kirk. Thanks for assistance, early this year. Require your expertise again. I've been noticing that I'm getting absolutely ****ed at the contested ball, just absolutely hammered because I'm so small compared to the other boys.

I've had 2 weeks off the gym from the programme you gave me but now that footy season has to use during the season?

I'm not pulling up sore from games, literally at all and I ran just under 12km in last weeks game, I was exahusted after the game but it's fine by Monday so thinking I should do a Monday session and Wednesday gym session to work with my club's Sunday recovery, Tuesday and Thursday training sessions.

This is me atm, blurry images (apologies) - so thinking I'm probably around 16% body fat.

Just in your opinion, do you think I should be aiming to drop more weight or is it time to simply get stronger/bigger?

 

[Syphoncom]

You should be in the best position to say that knowing what you're going through each week and what your role is.

Without seeing you in person, you look pretty small, I'd be trying to put some weight on if I were you, fwiw. Pecs are small, and without decent core you'll get pushed off far too easily. But eh, see what people say.

 

[Alexwce]

I am extremely small, only started going to the gym in October. Before that I struggled to do pushups (lol), never did any muscular activity. Always just been able to run and have a massive tank.

I work my core daily just through the fit ball and doing bridges. I’m just getting belted and it's a bitch because my greatest strength outside of running is my ability to win the ball in tight. I'm 18 and this year made the move from colts to senior footy and just get continously ****ed in tight.

Should probably add, I've done nothing in the gym that really worked my pecs and over the summer I was trying to lose a bit of body fat so I only really put on ounces of muscle. I still think if I eat plenty, I can put on muscle during the year. I have the luxury of not getting sore, from any gym activities or from playing footy so can train literally whenever.

 

[cptkirk]

you'll struggle to increase wt during the season so just focus on getting stronger...i don;t know what your doing on the fitball but if their crunches it's doing nothing for you and bridges are a glute activation exercise, not core

mon and wed are the best options so do deadlifts and military presses on mon and bench press and chin ups on wed with core on both days

do 3 x 5 for each exercise increasing the wt each set with the last set being an all out set so it might look like this:

set 1 - 5 x 70kgs
set 2 - 5 x 85kgs
set 3 - max reps x 100kgs (should be at least 5 reps though)

increase the smallest loading you can each week

 

[Carnage]

you'll struggle to increase wt during the season so just focus on getting stronger...i don;t know what your doing on the fitball but if their crunches it's doing nothing for you and bridges are a glute activation exercise, not core

mon and wed are the best options so do deadlifts and military presses on mon and bench press and chin ups on wed with core on both days

do 3 x 5 for each exercise increasing the wt each set with the last set being an all out set so it might look like this:

set 1 - 5 x 70kgs
set 2 - 5 x 85kgs
set 3 - max reps x 100kgs (should be at least 5 reps though)

increase the smallest loading you can each week

No squatting?
This would help being pushed off the ball the most.

 

[cptkirk]

how so?

 

[Carnage]

how so?

Before I bombard you with broscience this is how it has helped me personally.

Way stronger through my legs when I pick up footy and push up through congestion.
My core/hips i can shake off tackles.
When i plant my feet in marking contest I don't get pushed off ball.
My first step is powerful.

The big one.. my vertical jump has improved massively.

Deadlifts obviously help alot but squatting to me is the king of exercises.

What do you think?

 

[cptkirk]

deadlifts seem to do all of the above but without the knee stress in season which we can all do without, especially with the lack of rain and hard grounds we play on at the moment

 

[Alexwce]

So no quad based excersizes? Not even something like lunges? And do I just do standard deadlifts each time no variations from week to week. I.e; Romanian/Straight Legged?

I don't do crunches period. Just variations of bridges and when at the gym prone holds for my core.

 

[cptkirk]

footy could not use the quads anymore so they don't need to be loaded up on in the gym or the imbalance from front to back just gets to great and all of a sudden you're done an injury

you can pop some single leg wt work in except if you've done it properly then soreness might be a problem...i do quite a bit of wt on single leg stuff which is why i'm doing bodyweight, explosive stuff

deadlifts shouldn't need to be changes around, you'll take yrs to reach a plateau on them

core wise you've got to progress the prone holds to something harder

 

[Alexwce]

Roger. I've been doing plenty of reverse lunges rather than squats mainly because they're more of a footy type movement than squats, but I'll stop them immediately. .

Any suggestions as far as core exersizes go? Any websites which give good information and study it a bit - the ones I read always seem to give me the same thing

Thanks again man, really appreciated.