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Wednesday, April 1, 2020

FOOTY SECRETS #4 - BE ACTIVATED



This is quite hard to explain quickly but here goes...

Be Activated is a treatment developed by South African physio Douglas Heel of which I caught wind of back in 2014.

Here’s the quickest way I can explain how it works.

  • Under stress your body starts to go into survival mode the further away you get from your “baseline” point so the harder and you train, the furtherer away you get from your fully relaxed state.
  • When the body goes into survival mode it then wants to become more efficient so then it starts to down regulate other bodily functions perceived as not really required by the nervous system in an attempt to leave more resources for what really matters – survival. For example as your breathing rate increases it shifts the muscles used from the diaphragm to the often more easily recruited chest and shoulder muscles. It can also decrease range of motion to limit power output and thus energy expenditure.
  • This is a perfect storm for injury if you fail to recognise what’s really happening and you continue to push the envelope.
  • If this stress is not addressed then in the long term your mechanics can change from a change in your movement and injury can be the end result.
  • The Be Activated protocol aims to press reset on your body, attempting to take it back to your baseline fully relaxed baseline state to enable you to regulate your breathing better and to get range of motion back and a greater freedom in your movement.
Yeah it’s pretty hard to explain to be honest but the last thing you need to know is autonomic nervous system which has 2 branches – sympathetic and parasympathetic.

A sympathetic response is what you want in a case of a fight (adrenaline, instant energy, heightened senses etc) and a parasympathetic response is what you want a case of flight (eat, rest digest etc).

With the constant-ness of society these days most people are in a constant state of sympathetic dominance and unable to get anywhere near parasympathetic state so with all that stress build up, you are unable to fully rest and recover before your next stress build up and it simply compounds over time.

The breathing aspect of Be Activated can have almost anyone enter a parasympathetic state and if you haven’t been in it for some time, the feeling can be quite dramatic initially as well as in the short term post treatment.

I haven’t ran the studies but the secret to starving off illness and pain is to be in a parasympathetic state as much as you can and when you do go all sympathetic (which you need to be able to do as well) then you must have a system in place to get back to parasympathetic to recover from the stress event.

When you have no ailments in the form of sickness or injury/pain then the nervous system recognises this and releases the brakes on your performance, enabling you to perform at the top rungs of your potential.

Here’s a quick video of zone 1 which is all you need to start the Be Activated system...

If you would like access to rest of this secret than register at https://aussierulestraining.com/membership-account/membership-levels/.

Sunday, March 29, 2020

FOOTY SECRETS #3 - HYPERARCH MECHANISM


I’ve covered this before in the last couple of years but it’s still a little, if at all, used piece of magic you can do right after you read this article.

The hyperarch mechanism is something “discovered” by Chinese strength and conditioning coach Chong Xie and refers to link between fascia tensioning and elite athletic performance.

He believes that elite athletic ability does not come from muscles like the glutes but rather the intrinsic muscles of the foot, which includes the fascia that runs through there.

Glute dominance according to Chong is not as simply achieved by doing some banded glute bridges but is a by-product of training your feet like they are intended, an impossible task if you train over cushioned shoes.

Only once your feet are working optimally can you truly be glute dominant because now the body can access the posterior chain by unlocking the power of the feet.

To get a little more technical on the matter once fascia is activated it provides a lot of tension that pulls your body parts internally into optimal position.

When you can optimally stack joints in the correct positions then you can transmit force more efficiently and effectively resulting in a more powerful athlete at a far lesser cost metabolically.

So as you improve your hyperarch mechanism your power improves but the effort required to display it decreases.

Here's a very quick video on the short foot exercise and how it works, which is the base level of hyperarch mechanism mastery...

To access this secrets and the rest of them then register at https://aussierulestraining.com/membership-account/membership-levels/.

Tuesday, March 24, 2020

FOOTY SECRET #2 - LOSE WEIGHT THE EASY WAY


If you switch onto Fox Footy every now and then you'll see a classic game or 2 and for games in the latse 90/00's it's hard not to notice how much bigger the players were across the board.

With a more continuous game these days, but not neccesarily faster, and the need to cover more distance per game even though we use more zones then before, the less mass you can carry and still be an explosive and endurance running machine is what teams are after.

Max Gawn, Luke Hodge and many others all went down the weight loss path to acheive the above as well as limit wear and tear on joints from a potential 10 month season - you could never imagine
Plugger dropping 7 - 10kgs in his hey day and for good reason, he never did!

Right now you've got the time and control over your life to eat what you need to eat rather then be eating lunch at 3pm after 3 meetings in a row and having a quick container of paste from the cafe.

Sure we can't eat everything we want to now from lack of availability but this should make it easier because having less choice simplifies things dramatically.

I'm a boring eater having the same things everyday for the most part and itmakes this way easier for me personally.

I've gone down this path for about the last month or so having dropped 5kgs in that time with minimal effort and diatery changes.

And here's how you, or anyone, can do it.

STEP #1 - Get the MyFitnessPal App...

To access the rest of secret #2 register at https://aussierulestraining.com/membership-account/membership-levels/.

FOOTY SECRET #1 - SPEED DEVELOPMENT


Today is day #1 of the 10 Secrets of Footy that Players & Coaches Can Train in the Time Off.

I forgot to add 1 secret to the list so that will actually go to 11!
#1 - SPEED DEVELOPMENT

I've harped on about developing your max speed for years and for good reason - the fastest players at any level, regardless of skill level, can usually have an impact on games purely through their speed via chase down tackles, accelerating away from the opposition or over the back type goals.

As I'm sure I've mentioned before there are certain rules you need to follow in order to develop speed and they pretty much go against everything you've ever learnt about football conditoning such as:
  • Full rest between each set with the easiest guiudeline being 1min per 10m sprinted (30m sprint  = 3mins rest) during which time you can be active (walk, stationary skills etc) but that's it.
  • You CANNOT, I repeat, CANNOT develop speed in a fatigued state so you want to be in a totally fresh state when scheduling your speed sessions.
  • Speed sessions will be the easiest session you'll do as initially you won't cover anything over 30m which will be 6 - 7secs tops on the slower end of the scale, then you'll rest 3mins minimum before going again. 
  • Sessions can be pretty short too if you get a quick warm up in and then get straight into it and stay off your bloody phone!
  • Depending on your injury history and how you "feel" generally some people will need more extensive warm ups than others but at the top end anything over 10mins is probably overkill - stay specific to what you're about to train. There's no need to do 4 x 400m jogs to prrepare for sprinting (laps suck in general!).
  • Each day you feel different in regards to speed and power (good and bad days like everyone) but regardless of that make sure that you are putting everyhting you have into your sprint sets because remeber they'll only be 6 - 7secs in length at absolute maximum so there's no time to ease into it for 5secs, be explosive from the start.
  • Speed takes the longest time to develop out of all other fitness qualities and also is the fastest to dissipate when it isn't being trained meaning you have to put more time into developing then more sessions then anything else to maintain it.
OK here's yet another speed program but this is probably the easiest one to follow and consists of just 2 sessions that you'll alternate every 3 - 4 days depending on how you pull up.

If you're not a big sprinter then you might use somemuscles in a way that they haven't been used for in a while and you might get a bit sore so start off every 4 days and work down to every 3.

Also for the first 2 - 3 sessions ease into your speed rather then to be explosive from the outset (like I mentioned above) but by session 4 you should be good to go.

Speed is the most neurological dependant action that the human body can do meaning it has much less to do with muscles compared to your nervosu system so improvements you make from this program will be from an improved functioning of your nervous system making frequency a pretty big thing to adhear to for this program, hence the every 3 - 4 days guideline.

To show how simply getting the sessions in and tghus increasing your "practice" time of sprinting (like walking as a toddler) check out this Twitter post of a kid doing repeat sprints and how much his time went down in 1 day - simply from the nervous system practicing the action of sprinting and getting better at it.

Here are the 2 sessions you'll alternate through:

SESSION #1...

To access secret #1 then register at https://aussierulestraining.com/membership-account/membership-levels/.

Saturday, March 21, 2020

10 SECRETS OF FOOTY PLAYERS & COACHES CAN TRAIN IN THE TIME OFF


We moved house last week so I was a bit light on for content in what was probably the weirdest week most of us have ever been part of.

The unceretainty of the AFL was changing by the hour but what is certain is that all local footy is off until at least the start of May.

Now a lot of us are probably "fit enough" from our team's pre-season training so any extra training on that front will have minimal further benefits so what I'm going to do is give you 10 little known aspects of football that you can train in your time off, now that time has freed up for most of us.

By taking a marginal gains approach where increasing 10 things by just 1% can yeild a 10% increase in overall performance (a very loose interpretation that one but you get the idea), training these 10 sectret aspects of football up to even a minmal level, apsecvts that noone else at local/amateur level is training I can assure you, on top of maintaining where you're at right now, will put you at the front of the pack for an instant impact when games start again (which I think they will).

Starting tomorrow here are the 10 aspects I'll write about in no particular order:
  • Hyperarch Mechanism
  • Vision
  • Speed
  • Decision Making/ Chaos/On-Demand Calls
  • Ball Handling/Ground Balls
  • Opposite Side of the Body (Kick/HB/Bouncing)
  • Watch/Study the Game
  • Weight Loss
  • Lower Body Strength
  • Develop a Game Model
Strap yourself in as it all starts tomorrow.

Sunday, March 15, 2020

ANAEROBIC THRESHOLD TRAINING PROGRAM


I'm about to give you the secret...the secret to endurance training.

I'm going to tell how it works and how that translates to increased running ability.

What most footy teams is increasing your running power, it's simply getting you back from a low base to a medium, maybe high base but year in, year out, your literal running ability stays the same.

Your time to exhaustion stays the same.

Your anaerobic threshold stays the same so your running potential cannot actually improve once you hit the upper limits of your running potential.

You try to go harder but all you're doing at this point is increasing localised and systemic fatigue for ZERO benefit - all the while increasing your risk of injury the harder and longer you go.

Until you increase your anaerobic threshold, you literally cannot go any further.

Here's how you can...

To access this training program and plenty of others then register at https://aussierulestraining.com/membership-account/membership-levels/.

Tuesday, March 10, 2020

THE SPIRAL DRILL + 10 TRAINING POINTS FROM IT


Last night we did a drill I'd never seen before and with some time to kill between clients this morning I wrote down some points on it.

The more I wrote about it the more it represented a great meeting point between drills and scenario's/games.

Then that got me thinking that maybe you can make drills more closely resemble games/scenario's simply by focusing on the right things which will require some detail and a layering of learning but can still be very effective.

Here's the basic drill set up that I've coined the spiral drill...

To access this training/coaching article and heaps of others then register at https://aussierulestraining.com/membership-account/membership-levels/.