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Thursday, October 18, 2018

PLANNING FOR 2019 PART 13


- Doing jump squats at a load equal to your bodyweight (bodyweight + bodyweight load) produces only 16% less force then a 1 rep max attempt

- 6 - 10 x 30secs sprints with 3 minutes rest improves muscle oxidative capacity and performance

- Explosive contractions x 1 second are an easier and less a tiring way of increasing strength...3 second contractions are considered sustained contractions and are best for increasing muscle mass...do 40 contractions x 3 per week x 3 months

- The fear and recoil test is holding a swissball, closing your eyes and bouncing yourself off the ball and back up onto your feet...by exposing your body to fear such as height, flight, speed, darkness and falling, you can unleash your potential automatically...can also do by falling backwards into other people's arms

- Use block training to hit new personal best’s then conjugate training to realise your new maximum output and put new pb’s into action

- Potentiate everything

- Portable power jumper program

- If you improve strength without a subsequent improvement in coordination then performance will decrease

- Single response hieden over low hurdle progressing to band resisted and add a vertical element to lateral movement

- Low step drop heiden trains power in the frontal (side to side) plane...land on a single leg...sit back on the hip upon landing

- Low depth drop to low lateral hurdle jump planned then have a coach call out which way to jump upon contact

- To assess carbon dioxide tolerance do the max exhale test...is a direct indicator of psycho-emotional load...do 3 full breathes then exhale as slow and long as possible timing your maximum exhalation time

- Perception is the ability to perceive pertinent information and put that into an action, quickly and accurately and is the most important aspect of sport success so use shadowing and command drills

- When designing drills you want human stimulus, varied number of athletes, 360 degree environment (curvilinear, backwards, rotational, angled etc)...sets to last 2 – 5secs with the odd longer drill...will work better with a sport specific element (ball, positions etc)...manipulate time and space every rep...keep score to increase anxiety/pressure...embrace mistakes which is a good thing as the environment is challenging...manipulation of constraints are drills where you must evade someone coming from different angles and/or receive the ball from different angles/ways, having to evade someone coming from somewhere you cant see and receiving the ball from varying distances...reactive cone drills are performed with 2 – 4 cones set up and you and a partner start in the middle and react to each other and race to the cone where you start in stationary, push up, side step in, run in etc positions...3-player chase sprints is where the middle player starts in front and then has to go with either of the outside players who go at the same time...in the gym start lifts from a clap/whistle to simulate a block start with reaction time

Tuesday, October 16, 2018

PLANNING FOR 2019 PART 12


- Align hips: supine stick between knees 5 x 5secs squeezing upon exhale...ball between knee 5 x 5secs squeezing upon exhalation

- Aerobic threshold program

- Force-velocity training: if force deficient aim for slower bar speeds x .6 - .65m/s @ 80%...if velocity deficient than aim for faster bar speeds x .9 - .95m/s @ 60%

- Frontal plane stiffness/power/change of direction: drop off a low step from a single leg hip flexion stance into a lateral step and then into a single leg high knee hip flexion jump

- Force-velocity profile assessment

- Take off velocity: after he determined he had enough speed-strength/strength-speed through force-velocity profiling, he needed to improve contraction speed and increasing power/jump heights while attempting to minimise countermovements by teaching the muscles to fire faster without relying on large ranges of motion = higher impulse...single leg romanian deadlift isometric pulling into pins x 5secs / band assisted alternate lunge jump x 3 / vertical jump x 3 / 12" depth jump x 5

- Agility: assess by looking at shoulder dip, a not wide enough stance, too high or poor angles and  train with tennis ball retrieve, low step side to side on/off steps, catch and throw medicine ball while changing direction

- If you’re too sore from the last session then repeat it to give your body a chance to recognise and adapt to it and soreness will often be gone by the next session

- Lactate retention program

- Game conditioning doing 60secs on/120secs off @ 8rpe via pick up and handball in a group of 2 – 3 over 2 – 3m, roll pick up handball, kick etc

- Test aerobic qualities in week 2 because you get huge improvements very quickly with initial sessions

- Absorb, load, redirect with high depth drop into lateral step then progress to depth jump into lateral step

- Altitude drop: drop off a step in a single leg hip flexion stance then pull the stance leg up and push them hard into the ground upon landing x 5 – 10/day

- Lateral speed: contrast hand held sled side shuffle with bodyweight side shuffle

- Repeat speed program

- Utilse colors and verbal cues such as heiden jumps to a red, orange or yellow cone on command...try this with handball/kicking drills

- Agility shadow

- Train to learn...train to train...train to compete...compete to win

- Halterer Broad Jump are great for directing force horizontally so do 2 – 3 x 2 – 4 single reps/set

- Isometrics: wekks 1/2 – neural/isometric based, week 3 – structure based (normal up and down training), weeks 4/5 – neural/isometric based, week 6 – structure based...neural driven athletes have the best gains from isometrics

- Small sided games: 11v11, 8v8, 7v7, 6v6, 5v5, 4v4, 3v3

- High performance recovery training sessions start with a mindset that youre in recovery in the first place...recovery breathing x 5 – 10mins doing 4 point prone / supine 2 arm pullover with feet on box / forearm plank with lower body on floor 2 – 3 x 5sec breathes each

Thursday, October 11, 2018

OFF-SEASON RUNNING TRAINING


Yesterday we looked at off-season gym training and today we  look at running.

Here are some suggestions for your running training.

- The base of all endurance qualities is aerobic capacity and without you'll struggle to build any meaningful endurance...ever. If you want to ace a time trial, you need great aerobic capacity. If you want to ace the repeat speed test, you need great aerobic capacity. And if you want to be as fast in the last quarter as you are in the first, then you need great aerobic capacity. To build it we're looking at long and slow training of any sort (bike, running, swimming, circuit training etc) for at least 20mins. Also be aware that doing a lot of shorter aerobic capacity sessions can work just as well as 2 longer one's. Not ideal but beats the boredom.

- My suggestion when starting to run again is tempo runs which are 75 - 100m sets performed at 60 - 70% pace where you should aim to use a technique that is "high in the hips", heels staying off the ground, and solid front side mechanics (foot/knee lift, ground strike etc).

- Look to cover 300, 400, 500m over 3 weeks with these, nothing outrageous.

- I really need to hammer home the low intensity level of this type of training as you want to stay in the aerobic zone or you're no longer training aerobically, sorta the aim here. You should be able to literally talk the entire time and if you can't then it means you're working too hard and your now needing to take in extra oxygen to get the job done. Slow.The.Fuck.Down. You'll have a light sweat and you should be able to do a 15 - 20mins session of this everyday if you wanted to. It's not how you go for a normal run by any means but it's far more effective.

- Speed training wise do 1 week of 10, 20 and 30m accelerations over 3 weeks before hitting top speed. Use a variety of positions going from low to high meaning from on the ground to fully upright, as well as short to long, over the course of each session.


- You probably don't want to go more then 100m/session for week 1, 125m for week 2 and 150m for week 3.

A sample week 1 session might look like this:

1 - Prone Start 2 x 10m, 1min rest
2 - Push Up Hold Start 2 x 10m, 1min rest
3 - Sprinter Start 2 x 10m, 2mins rest
4 - Standing Start 2 x 10m, 2mins rest

OFF-SEASON GYM TRAINING

Most of us are 4 - 6 weeks away from team pre-season training starting up and we're looking to get some extra work in between now and then.

Here are some suggestions for your gym training.

- Work back from your end goal whether that is time dependant or ongoing

- Start with 2 weeks of prep/training-to-train work with no real instructions but to get some easy work in. Personally I do the 1 x 20 program which is exactly that - 1 set of 20 reps for about 15 exercises per session using the same exercises each session or alternating 2 different sessions, staying well away from failure. You might reach something close to failure over the course of this 2 weeks though. 

- Follow that with some form of testing, usually strength testing for a 3 -5 rep max (there's never a reason a footy player needs to do a 1rm - that's for powerlifters).

- Whatever program you follow, it should include a max strength portion (3 - 5 reps) a secondary strength section and then some bodybuilding stuff at the end, just to make you feel nice and giddy.

- For max strength training the easiest way to do it is to to work up in weight over 4 sets to a max set (load or reps) plus an optional back off set. Exercise selection wise we're looking at the big barbell lifts like bench press, military press, squats, deadlifts and you could also throw chin ups (palms facing you)/pull ups (palms facing away from you) as well. You only need to hit these exercise probably 1/week.


- The secondary strength section is the dumbbell or machine variations of the above lifts like db bench press, db shoulder press, pulldowns, rows and single leg exercises. Do 2 - 3 sets of these per exercise.

- The last bit can be used for your isolation and/or higher rep exercises like shoulder raises, glute exercises, arm exercise and core exercises. you only need 1 - 2 sets of these exercises.

- As a general rule I like to see more lower body exercises than upper body and personally I only use upper body training for something to do between leg training days. If you have squats then 8 upper body exercises then you're not to training to increase football that's for sure - priorities people!

- Instead of of doing 12 set of an exercise, sitting on Facebook for 3mins and repeating for 3hrs, pair your exercises up. I know it can be a bastard in a crowded gym (well I don't really as I haven't been in 1 for 15 years), but pairing your lower and upper body exercises increases workout density, work capacity and thus overall fitness and maintains a high quality of work in a nice little amount of time.

- Use fillers as well which is an exercises for mobility/stability purposes (this could be your core work, ankle mobility etc) or even low level extensive plyometric exercises like line jumps, lateral line jumps and ankle jumps. 


Here's a sample session:

1A - Trap Bar Deadlifts x 54333 reps, increase the weight for 4 sets then do set 5 at set 3's load
1B - Jump Squats 4 x 5
1C - Hip Lock 4 x 5 - 8/leg

2A - DB Bench Press 3 x 6 - 8 reps
2B - Reverse Lunge 3 x 5/leg
2C - Ankle Jumps 3 x 20

3A - Band Hip Thrust 1 x Max Reps
3B - Lateral Raise 1 x Max Reps
3C - Tricep Pushdown 1 x Max Reps
3D - Weighted Sit Up 1 x Max Reps

Day 2 might be:

1's - Bench Press / Chin Ups / Lateral Ankle Jumps
2's - Goblet Squat / Dumbbell Chest Supported Row / Pallof Press
3's - Reverse Hyperextension / Rear Delt Raise / Hammer Curl / Reverse Crunch

Tuesday, October 9, 2018

PLANNING FOR 2019 PART 11


- Supramaximal triphasic training 10 week set up: supramaximal loading is 120% of 1rm or less...weeks 1/2 @ 105 – 120% eccentric with day 1 being 115 - 120%, day 3 being 105 - 110% and day 2 being a traditional reps day @ 90%...week 3 x deload...weeks 4/5 x isometric at the same %'s...week 6 x deload...weeks 7/8 is tradiaitonal reps @ 80 - 90% (day 1 x 75-80%/ day 2 x 85-90%)...week 9/10 traditional reps @ 55 – 80% (day 1 x 55-62%/day 2 x 65-72%) with accommodating resistance

- Supramax triphasic training 6 week set up: weeks 1/2 x eccentric @ 115 - 120% + 105 - 110%...weeks 3/4 x isometrics @ 115-120%/105-110%...week 5 x traditional reps @ 55 - 62%/65 - 72% with accommodating resistance...put in a french contrast (lift/jump/weighted jump/assisted jump)...can use clusters or potentiation clusters

- Supramaximal triphasic training modified 3 day set up uses a stimulation day for day 1 @ submaximal 60-80% contrast with an extensive plyometric jump

- If you have knee issues try under/behind knee banded squats

- Reactive speed index test do 6 – 10 rebound jumps and take the 5 best

– Maintenance training loads seek to neither develop nor express a power/capacity but function to remove fatigue so adaptation reserves can be used elsewhere...stimulating loads concentrate on either acute/chronic training potentiation...stabilising loads focus on spending time training a recently developed level so you can display that quality more consistently and with consistency comes mastery through general, special and specific work capacity...adaptive loads takes you to the edge so you must be observed closely and such loads should be used for those who have mastered technique initially

- To change your body's direction you actually need to be able to change the direction of your force output...try single rep hiedens to forward single leg low box jumps where lateral force is absorbed and transferred into linear output which is far better then a wobble board or cushion for proprioception

- At Greater Western Sydney the players are given 4 weeks to hit a target in the gym in terms of strength numbers...uses parallel loading so high running/high gym weeks are done together so a full deload can be used

- Motor learning transfer option 1 is block training where you train all reps for 1 exercise before moving to exercisde 2, 3 etc but learning takes place on the 1st rep and decreases each rep after...option 2 is random unpredictable order or exercise...option 3 is serial schedule of practice which promotes moderate amounts of contectual interference where you do 1 rep of each exercise in a series of rounds...systematic increases in contectual interference is a session of block, serial then random...block is not as good as random when it comes to retention/transfer where serial is best...try doing block into blocks of random into completely random practice for highest transfer

- Medicine throw ball exercises: drop overhead scoop, drop shoulder press throw, rebound rotation, split stance catch and overhead slam, half kneeling overhead catch and slam, tall kneeling overhead catch and slam

- For deceleration do a sprint/decelerate and stop drill someone calls out when to stop progressing to change of direction by calling out which way to go after that

- Neural perplexity drills include running/running with a ball/running with ball + easy math question...could do with stationary handball/kicking drills...also try ladder drills with a tennis ball being passed around the waist simultaneously...ideally you want hands, feet and cognitive all working at the same time...best placed in the rest periods of speed drills

Thursday, October 4, 2018

PLANNING FOR 2019 PART 10


- Lateral squat progression is cossack sq, lateral lunge, kbox lateral squat, band resisted lateral drive, band resisted heiden (in/stick landing/out), band resisted repeated heiden (in/out/in), 45 degree lateral box bounds while adding conventional lateral bounds throughout the full progression...assess through looking at contact time as well distance bounded out

 - Do supramaximal knee work on its own 1/week and then supramaximal knee/ankle work 1/week in the same session taking 4 weeks to progress through the time under tension variations until you've completed a good 8 week block of supramaximal loading...perform low vol (3 x 3/leg etc)...do calf isometrics from a seated position to replicate acceleration position

- High velocity potentiation clusters

- For max strength do 2sec isometrics/day/exercise

- For mass do 1 set of max reps @ 20% before doing 3 x 8 – 12 which provides more growth then 3 x 12 on its own an also greater strength gains

- 10 week rest-pause program: start at 70% or 10rm...10 - 20secs between mini-sets...week 1 – 70% x 10/4/1 + 60% x 12/4/3...week 2 – 75% x 8/3/1 + 62% x 10/4/2...week 3 – 80% x 7/2/1 + 65% x 10/4/2...week 4 – deload...week 5 - 90% x 4/1/1 + 70% x 6/3/2...week 6 – 92% x 5/1/1 + 70% x 10/3/2...week 7 – 95% x 4/1/1 + 72% x 8/3/1...week 8 – deload...week 9 - 97% x 2/1/1 + 75% x 8/4/3...10 – retest

- You can get strong enough by doing 1 x 8 @ 80 – 85% x 2/week

- Strength and endurance retain their adaptations for the longest so develop them 1st and focus on the shorter residuals when these 2 remain elevated...if a specific quality has been trained extensively previously then it will be regained more rapidly than if it has not been trained previously which is important when it comes to peaking everything at the same time

- Only count the reps that involve the recruitment of high threshold motor unit’s while bar speed is slow which are called stimulating reps aiming for 4 – 6 reps/workout

- Isometric mid-thigh pull to be 5 x your bodyweight in newtons and if not then continue getting stronger

- Wave Ladders do 7, 1, 6, 2, 5, 3, 4 reps with 30secs between mini-sets = 28 reps with only 3 – 4mins total rest...rest is the same number of deep breathes as reps you just performed (7 breathes for 7 reps etc)...the highest rep set is followed by the lowest rep set and work into the middle (8/1 etc)...the highest rep set is 70 – 80% of max reps so do not hit failure until the very end...2 – 4 ladder sets/session...for fat loss use a tri-pair e.g. pull up/dip/swing where pull/swing is 10, 2, 9, 3, 8, 4, 7, 5, 6 but dips are 1,9,2,8,3,7,4,6,5...for strength use a 5rm and do 1, 2, 3, 1, 2, 3, 3, 2, 1, 3, 2, 1 or 3, 1, 2, 3, 1, 2 and you can do 531 variations if you want @ 7rm...week 1 day 1 do 3 sets, day 2 do 2 sets, week 2 day 1 do 4 sets and day 2 do 2 sets...for mass use a 14rm and do 2, 6, 10, 2, 6, 10, 10, 6, 2, 10, 6, 2 or 10, 2, 6, 10, 2, 6

- Use a 3 day cycle with day 1 being stimulation (moderate volume + low – moderate intensity or low volume/high intensity neural charge) after a rest day...day 2 is development day and is high volume/intensity...day 3 is rebound day where you shift to the recovery zone instead of having a day off...2 cycles/week with the 7th day off off...stimulation options include strength/cardio mix such as cardiac output training, tempo intervals, high resistance intervals + 2 – 3 exercises @ 80 – 90%...development options include lactic training, threshold training, cardiac power intervals x 60 – 90mins...rebound options is 15 – 20mins of low – moderate intensity and/or 1 full body exercise and 2 – 3 assistance lifts

FIRST OFFICIAL DAY OF PRE-SEASON 2019 (PROGRAM AND VIDS)

3 days after my last game, a Grand Final win in the over 35's no less, I started up training for the 2019 season.

To be honest I don't really stop training but I do cycle through various phases at different times of the year because no one can train at 100% all year round.

Up until today I've completed 2 general prep phases to essentially "train me to be able to train".

The first phase was a tempo runs to keep the signal of fast leg turnover in my nervous system but not so fast that my CNS needed to be activated at anything more than a moderate level coupled with a purely isometrics program for the upper body.

The second phase was again the same tempo runs but the upper body gym program moved to a 1 x 20 program for 15 - 18 exercises.

The tempo runs performed at the athletics track as always was simply sprint the straights @ 65 - 80% and then walk the bends x 4 - 6 reps.

During the walk rest I also performed an easy hip lock exercise.

In the end I trained 18/21 days with 2 days post 40th birthday/Grand Final bonanza this past weekend (it was bloody tough trying to train off the back of that!)

So today marked the first day of phase which as normal is Triphasic Training, which I've written about countless times before.

Last year I did the potentiation clusters variation of Triphasic Training, programmed within a French Contrast Complex and I'm rolling with it again this year.

A French Contrast Complex is simply a max effort exercises followed by a bodyweight ballistic exercise followed by a weighted ballistic exercises followed by an overspeed exercise.

Here's what it looked like on the board:


My board writing isn't super so here are the details.

- Be Activated Warm Up (nervous system reset for improved movement efficiency)

- Seated Straight Leg Dorsi Flexion x 30secs (ankle and toe dorsi flexion isometric)


- Seated Ankle Circles x 10 (each way circling over the big toe essentially)

- Posterior Tibialis x 12 reps (this small muscle locks down the foot enabling it to talk to the core and the way you set up this exercise also allows you to train the foot through spiralling)

- Step Down Hip Lock x 8 reps (the more I read about it the more I think that this position is THE most important for running efficiency)


- 1 Boom x 8 reps (trains to exert great force into the ground as well as some mechanics)


- Forward Ankle Jumps x 20 (foot stiffness = speed)

Triphasic Training Potentiation Cluster (performed with in a French Contrast)

- Performance Squat x 1 rep with a 6sec eccentric (max effort exercise)


20secs rest

- 3 Step Acceleration (bodyweight ballistic exercise)


20secs rest

- Medicine Ball Projection 3 Step Acceleration (weighted ballistic exercise)


20secs rest

- Band Assisted Jump Squat (overspeed exercise)


All up this took me about 40 - 45mins and wasn't too hard...yet...those max effort squat loads go up pretty quickly.

I've written about many new concepts here so let me know any questions you have on this and how you can use this type of training to enhance your performance for 2019.