What Are You Doing to Make "11" better Than "10"?

We've made it 1 whole year here at Aussie Rules Training so I have to thank all of you for reading and following.

I hope we all had a successful year in 2010 but now it's time to focus on 2011 and I want to know what you're doing to get better so leave a comment and go into the running to win a FREE copy of the Aussie Rules Training Off Season Footy Training Manual valued at $77!!

Hopefully you have been able to use the information from this blog to be able to put something together to improve your game this season and if not then please send me any requests you have for information and I'll post it here.

In my next post I'll touch on what I'm doing training wise at the moment.

Oh and before I go I must congratulate Rebecca on her marriage to Chris yesterday and don't take too long off training!

Introducing Kris Hinck

Just under a year ago when I decided to start up this blog, I sent out some emails to AFL clubs to get some interviews with their strength and conditioning staff.

I was pleasantly surprised when I received a reply with one who was more than happy to answer some questions.

I had this interview on a USB that snapped and I thought it was lost but I found it on an old one that I found during our house move a month ago.

Kris Hinck, creator of the DVD Game Based Conditioning - AFL Perspective and the Physical Preparation Coach in Elite Sport for the Geelong Cats (and ex-Adelaide Crows) in the AFL, gave me an insight into the training of AFL players and how us amateur and local football players can apply the same techniques to suit our level of competition.

So as a little thank you for reading my blog over the last 12 months, here it is.

What do you think are the major differences that need to be addressed between training professional or amateur/local footballers and how should we go about addressing these differences?

‘Bang for Buck’ would be the major difference. We have training access to our players 8-10 hours 6-7 days per week so we can achieve many things with that available to us. At club level 2-3 sessions of 2hours per week necessitates you spend time only on the aspects that have large return for effort. An example would be, do you have time at club level to do fitness training and skills training? Are these things better to be combined by good drill design so that some recovery and strength work can be completed also?

Aside from the time issue the players physical profile has to be at a much higher level and a broader range of qualities than at club level. If you are ‘fit’ and have good ‘skills’ you will do well at club level if you can get the ball. At AFL level it is a necessity that you have excellent skills and can get the ball. Your fitness attributes have to be developed in a number of areas. Repetitive effort, aerobic power, strength, power, acceleration/speed all have to be at developed to a high level depending on the individual player and positional demands.

What are the top 3 attributes that you want your players to develop and would this be the same for an amateur/local footballer?

Short term – Relative Strength, Aerobic Capacity, Whole body Strength (incl. Core)

Mod-Long term – Maximal Strength, Aerobic Power (incl Repetitive Effort), Whole body Power

I believe if a club level footballer can be consistent over time with the short-term goals I mentioned they will perform well physically

How do you manage the various fitness requirements for AFL football within such a condensed time frame given the importance of recovery, especially during the season?

Recovery is priority #1 during the season, however if that is the only focus then you will lose majority of the hard work that has been put in over the summer. It’s important to have a well planned but flexible annual training plan prior to games starting. This will allow opportunities for periods of hard training.

What periodisation model do you use or does it change depending what part of the season it is?

I can’t give a succinct answer to that one. In theory it’s easy, in practice not so easy. In general terms pre-season is ‘linear’ and in-season is ‘undulating’. It varies however depending on the training age of the player, the physical qualities of the player and also the physical qualities you are developing.

What's the easiest way to bulk up without adding fat and what's the best way for one to transform his body in 1 off season?

Really simple. Eat quality foods, avoid sugar, work hard and support training with simple supplements. Strength training volume is very important and it should be well planned and progressive. Ad-hoc training and poor diet will not deliver sustained results.

What do you think are some of the bigger training myths out there?

1. Supplements are necessary - FALSE. Excellent results can be achieved without them if diet is in check

2. ‘Core’ strength for footballers comes from Pilates - FALSE. A well designed and consistently performed whole body strength program will far outweigh any number of ‘deadbug’ repetitions

3. Footballers only need to do short repeat effort (RE) running – FALSE. RE running will deliver quick return but will always be limited by an underdeveloped aerobic system.

What nutritional practices do you have your players follow?

Our players have regular individual consultations with our dietician. They support training sessions with specific supplementation such as protein and carbohydrates.

Good nutritional practices are similar to good strength training practices. Often the basics work best and each individual will respond differently which usually is a result of trial and error. Also variety is important.

What are some of the newer training methods you've tried with success with your players?

I’m not sure about ‘newer’ but I have had excellent results in 1RM strength tests using periods of sub-maximal lifting (90-98% 1RM). It takes some control by the players not to ‘max-out’ each set but results in greater total session loads being lifted.

What performance tests do you keep a record of and update during the season?

1RM strength tests over 5 lifts (Bench Press, Bench Pull, Shoulder Press, Squat, Power Clean) including ratio targets.

A series of body-weight and loaded jump tests

3km Time Trial

Grid Running Test (Repeat Effort) 15s On/15s OFF

We have others but these are our base tests.

What do you do to increase the speed of your players?

Increasing leg strength & power and improve decision making.

Thanks a lot for this mate, I greatly appreciate it.

Please post any comments.

A Sneak Peak at the Aussie Rules Training Off Season Footy Training Manual

As I posted the other day, here's the contents of the Off Season Manual that is available now. I think you'll find that it covers a lot of area's that are usually not even thought in most players training.

Introduction

Fitness Components Specific to Aussie Rules

Self Assessment

Interpreting Your Results

Goal Setting

How Do You Move?

- Ankle Assessment

- Knee Assessment

- Hip Assessment

- Lumbar Spine Assessment

- Scapula Stability Assessment

- Head / Shoulder Assessment

Joint by Joint Approach to Training

Dynamic Assessment

- Lower Body Dynamic Assessment

- Upper Body Dynamic Assessment

Training Around Injuries

- Ankle

- Knee

- Hips

- Lumbar Spine

- Shoulders

Warm Up

- Myofascial Release

- Joint and Muscle Mobilisation

- Dynamic Flexibility

- Movement Preparation

- Warm Up Sets

Programming

Short Comings of Bodybuilding Programs

- No Structural Balance

- Bodypart Splits

- Inducing vs Managing Fatigue

- Sarcoplasmic vs Myofibrillar Hypertrophy

Benefits of Performance Training

- Performance Based Goals

- Strength Focused

- Progression of Exercises

- Progression of Workload

- Quality vs Quantity

- Movement Patterns vs Muscles

Training Movements

- 1/Week Recommendations

- 2/Week Recommendations

- 3/Week Recommendations

Strength Training Recommendations

Hypertrophy Training Recommendations

Fat Loss Training Recommendations

Nutrition

- Weight Gain Nutrition

- Weight Loss Nutrition

- Weight Maintenance Nutrition

- Peri Workout Nutrition

- Supplements

Sprinting Evaluation

Speed

Starts

- 2 Point Start

- 3 Point Start

- Triple Extension

Acceleration

Maximum Speed

Speed Training Programming

Plyometrics

- Force Absorption

- Force Output

- Plyometric Exercises

Plyometric Training Programming Recommendations

How many of these do you address in your training?

I'm Back!!

Well after a stuff up from out Internet provider which resulted in an extended off-line situation, I'm back on.

It's December so everyone should be knee deep in off season training with the majority of clubs about to do some pre-Christmas training.

I have also been approached by the Hampton Hammers in the Southern Football League here in Melbourne to do some fitness work for them which I am really looking forward to.

Personally I think the best results are attained through some actual hard training before Christmas but I know a lot of teams use December training as a bonding type time for new players but I think both needs to be used.

The Aussie Rules Training Off Season Training Manual is flying off the shelves too so get your copy today for $77 (+ $10 postage if you're an overseas customer).

In the coming week I'll put up a contents page from the manual so everyone can see exactly what is covered in it.

Also remember that if there's anything you'd like covered on the blog then please email and I'll do my best.

Busy Times!!

These sure are busy times.

The wife and I moved house last weekend, our first baby due in early January, there is plenty of Christmas shopping to do as well as running the studio to getting things all in order for 2011 is not leaving me much time to do much else.

Add to that, we won't have any Internet access at the new house until late next week and you get a very sparingly updated blog.

Through it all though I have had a great response to the Off Season Training Manual and for those who have received their copies, I hope you've enjoyed it and are now putting it to use. If you have any questions or comments in regards to the information in the manual please send them through and I'll answer them on the blog for everyone to read.

For those who haven't ordered their copies yet, unfortunately you've missed out on the special cost of $57 which thenincreased to $67 dollars and which is now $77 where it will stay. $77 is still a bargin though in my book.

Once I get the Internet on at home I will endeavour to update this blog as often as I can, including an interview with a Strength and Conditioning coach from an AFL team.

Footy starts in 3 months, well the AFL pre season competition anyway, so don't wait until next year to become better, become better today!!

Off Season Training Manual Update

First off a big thank you for all those readers who have already ordered the Aussie Rules Training Off Season Training Manual, they are in the mail and if you haven't already, then you should receive them soon.

The training manual has now had a price increase to $67 (+ $10 postage and handling for overseas customers) and remember that next Tuesday it will go up to it's regular price of $77, where it will stay.

Additionally, for a short time too you can also receive a free 4 week program by my good self developed off the results you get from the manual so get in while you can.

IT'S HERE!!

Let's not beat around the bush. You need this manual.

Why?

Because you have it all backwards.

How do I know?

Because I’ve been there and made your mistakes.

The Aussie Rules Training Off Season Footy Manual is just what you need.

This information in this manual can be the difference between you and everyone else out on the ground.

I guarantee that 99% of the players you see on the ground around you are NOT training like.

They are simply relying on their natural ability to get them through come finals time. But natural ability doesn't count for much if you can't get your hands on the football.

From following the training in this manual, you'll be as bigger, stronger and more resistant injuries.

How do you train now? By running endless kilometers to increase your aerobic fitness? But what do you do to increase your speed and explosiveness?

And what about strength? Do you use bodybuilding methods to get stronger? But how much stronger do you think you really are and can you actually see this translate to your game and performance on the field?

The information and training techniques in this manual will show you how to train for these factors. The factors, 99% of team mates and opponents are letting slide and just accepting as skills of natural ability or sheer good luck. With these techniques, you will be fitter and stronger, recover faster, and suffer less injuries. You'll be more agile, jump higher, be quicker off the mark and go harder at the ball.

In a nutshell, you'll earn your spot in that your side, and perform better than you ever have before. And that’s what we all want, right? That's why we play. That's why we turn up, rain, hail or shine. To play the best game we can, each and every week.

That, is why you need this manual.

With this manual you’ll learn how to prepare your body to perform at the highest level it ever has and how to take your on-field performance to heights you never thought possible.

In this manual you’ll learn:

· How to assess and program accordingly for YOUR SPECIFIC CIRCUMSTANCES, ensuring you are targeting the areas you need to improve to improve your overall game

· How to assess and correct your static and dynamic posture which ensures that you are actually reinforcing the correct movement patterns each and every time you train, rather than simply reinforcing and cementing bad ones

· How to actually program your training so that it supplements and improves your on field performance, not decrease it with fatigue inducing, inefficient and outdated training methods

· Your personal nutritional requirements for muscle gain, weight loss and supplementation

· How to actually increase your sprinting efficiency and speed without doing endless 100m sprints

· How to actually program plyometric exercises to increase explosiveness

· A DVD package that accompanies the manual with 26 explanatory videos covering all the areas in the manual so you know exactly what to do and how to do it.

I have received a huge level of response from my readers since I announced that I was putting this manual together wanting know when it will be available and how can they get a copy. Well it's ready...and getting your copy is as easy as contacting me at the email address below.

The price for the manual will be $57 if I receive your payment by Monday 22^nd of November.

From then on the price will increase $10 per week until it gets to the regular price of $77.

Monday 8th November – Monday November 15th	$57
Tuesday November 16th – Monday November 22nd	$67
Tuesday November 23rd onwards	$77

For an extra $50 you can also receive a month long program that I’ll put together for you based on the results you get from your initial performance testing as outlined in the manual so all the guess work will be taken out of you improving yourself immensely in 2011.

I can assure you that you would need to search high and low to find this information anywhere else, let alone all of it put together into one that is so easy to read, understand and most importantly learn and implement.

Payment is to be made through www.paypal.com to lange_troy@hotmail.com so contact Troy at lange_troy@hotmail.com to get your copy sent out to you right away. You'll also need to email me your address as I'm sending them out manually and overseas orders require a $10 shipping fee just added onto the payment.

Filming Is Done and My Current Training

Just finished this ordinary Saturday morning.

Now all I have to do is go over the manual and alter it to how I want it and we'll be ready to release.

I'm heading away tomorrow for 8 days in Thailand (hello sun!!) but I'll still train at a gym that is apparently around from corner form where we're staying called Don's Gym.

For the past 5 weeks I've been doing a program by US Performance Trainer Kelly Baggett which which focuses on training some lifts at a high frequency and intensity at the start of the week then backing off the other 4 days.

Here's what it looks like:

Prior - determine or estimate your 1 rep max for whatever lift you'll choose to do and base the first 2 days of that.

Monday - 4 x 3 @ 85%

Tuesday - 3 x 2 @ 90%

Wednesday - work up to a 1rm then do 4 x 1 @ 95% of that

Friday - 4 x 1 @ 80% of Wednesday weight

So as you can see it's a lot to do up the front of the week before basically resting for 4 days. What the program is based on is over training a movement to decrease your performance by 5% but then the extra rest brings you back on the next Monday at a 5% performance improvement so increase your baseline max you chose pre program by 5% or 5pds and go again.

I have modified mine a bit and I'm doing the following:

Week 1 - Bench Press and Back Squats

Week 2 - Push Press and Deadlifts

While I'm away I hope to be able to do my 3rd cycle of week 2, but I'm not sure how equipped the gym is that I will be going to.

On the Wednesday and Saturday I'm doing sprints and gradually increasing the volume so hopefully I can also do them too. Friday is some back, glute and core work with pretty low volume for maintenance.

So that's we're I'm at with everything so I'll try and put the finishing touches on the Aussie Rules Training Off Season Training Manual before I go.

New Season is Here Almost!

Well October is almost done and dusted and that means November is upon us which means time to start training again (if you aren't already).

A lot of players will either try and get bigger and stronger or try and get really fit in this time but rarely both.

Now for one thing you don't need to be really fit in November, nor will get you noticeably bigger or stronger in a short time frame.

My suggestion is to make up a goal setting sheet of your main goals of which there may be 3 - 5 of them.

From that list you should then prioritise which one's are most important and which one's are your weakest.

Now obviously the one's that are the weakest require the most work so they'll need to be trained immediately. Those that you simply want to improve but are at a pretty good level obviously don't need as much focus and can be popped into your training plan later in the year.

In the Aussie Rules Training Off Season Footy Training Manual, we go through this type of goal setting to actually improve you as a player.

It's only once you know what you need to train for that you can devise a training plan.

Should finish the video's off today/tomorrow and then I simply need to make sure the manual is all like I want it and we should be ready to release!!

p.s. Potential game of the year in China the other day with the Demons down 26pts at the final change and Liam Jurrah kicking a goal after the siren to win the game. We can show it Asia and London but not in Australia?? C'mon that's ordinary.

Off Season Manual / DVD

Things simply got too busy for me at work (we hired a new trainer and have had a client influx), so the Aussie Rules Training Off Season Footy Camp has been called off so I apologise to all those who showed interest in it.

I am still releasing the resource though and the filming for the DVD will hopefully all get done tomorrow.

I really hope I can get it all done and put on the market before our Thailand trip on the 25th of October.

Once I'm back from the trip then I'll finally have the time to devote to this site so stick with me!!

AFL Draft Combine

This has appeared on the AFL website in the past week:

http://www.afl.com.au/news/newsarticle/tabid/208/newsid/102880/default.aspx

The AFL Draft Combine is an opportunity for junior players to gain an edge over their fellow draftees to be. It involves doing a set of physical and mental performance tests which are then used by clubs to 'predict" the potential of each player.

It can also serve as a means for lesser known players to stand out in the the recruiters mind if they can ace a test or 2 against the more well known juniors.

At the Aussie Rules Training Off Season Training Camp, we will actually use some of these tests as baseline figures for measuring performance as well as giving us an insight into what we need to prioritise through our training.

Once we determine your results you'll then be provided with all the information you need to actually train that specific component of football, thus improving you as a player.

Because we are actually measuring these components at specific intervals during your training, we can really see if we are improving or not. It allows you to be more precise and exact within your programming so you actually do improve your on field performance, not just "hope" that you do.

Remember that the early bird cost of $225 only lasts until the 7th of October of which the price will increase to $300 for the 2 day camp.

Contact me at lange_troy@hotmail.com to book now.

Chase Down Tackling

The Saints have just finished off the Doggies to earn a spot in the Grand Final next Saturday against Collingwood but I was impressed with the "spindle shanks" Jarrod Grant's chasing from the Doggies forward line.

The ground that he can make up in a chase is probably second to none in the AFL and he probably runs quicker without the ball then with it, unlike most other players.

He's built like a whippet with long legs which makes him genetically gifted for speed which is what the good teams build around these days, as evident by Collingwood's transformation in the last 2 - 3 seasons with the injection of young runners into the side.

But what if you're not genetically and naturally fast? How can you become faster?

At the Aussie Rules Training Off Season Footy Camp, you'll be taught how to improve your dynamic flexibility, strength and sprinting mechanics to increase your speed for next season and beyond.

The weekend long camp is running on the 16th and 17th of October and you have until the 7th of October to book and pay to get the early bird cost of $225, a $75 off the $300 regular cost.

Contact me at lange_troy@hotmail.com to book your spot now!!

Book Now!!

For most of us the season is over and hopefully we are all thinking of how we’ll better our performances next year.

The Aussie Rules Training Off Season Footy Camp is just what you need.

Over 2 days you’ll learn how to prepare your body to perform at the highest level you ever have and take your playing performance to the height you never thought possible.

At the camp you’ll learn:

• How to assess and correct your static and dynamic posture which ensures that you are actually reinforcing the correct movement patterns each and every time you train, rather than simply reinforcing and cementing bad ones
• How to actually program your training so that it supplements and improves your on field performance, not decrease it with fatigue inducing, inefficient and outdated training methods
• Your personal nutritional requirements for weight gain, weight loss and supplementation
• How to actually increase your sprinting efficiency and speed and no, it’s not doing 100m sprints
• How to actually program plyometric exercises to increase explosiveness
• You will also be taken through an actual training session covering all the components learnt over the weekend.

Since my last post I have had some excellent responses to the training camp of which will be held on the weekend of the 16th and 17th October, 2010 (90% sure of this date).

Each participant in the Aussie Rules Off Season Footy Camp will receive a full static and dynamic postural assessment as well as a 1 month program by me to correct and improve any weaknesses that they may have.

It will be held at the Full Circle Fitness Personal Training Studio which is located at Level 1 / 308 Toorak Road, South Yarra.

Those who are interested in attending the camp will need to notify me of their intentions before Thursday, 7^th of October.

Be sure that you will need to look high and low to learn about these up to date training methods, so book your spots today.

I will be limiting the camp to only 10 people and I expect these spots to go within days of posting this message.

The cost of the camp is $300 but for those who book and pay before the 7^th of October, it will only be $225.

Contact Troy at lange_troy@hotmail.com to book.

Off Season Aussie Rules Football Training Camp

I have a very important update that could greatly benefit you for season 2011.

I have put together an Off Season Aussie Rules Football Training Camp for footballers aged 16 and above which I am looking to run in October 2010, and I would like you to inform your playing group about it.

The camp will be run over a Saturday and Sunday and will cover the following:

· AFL specific fitness components and how to train them

· How to assess your abilities

· How to prioritise what you should train

· A detailed but simple static and dynamic postural assessment

· How to train to become more movement efficient

· 21^st Century resistance training programming

· How to better break up your training

· Technique work on the basic lifts

· Nutrition advice for various scenarios

· Sprinting efficiency assessment

· How to improve your sprinting weak point’s

· Plyometrics

· An actual practical session covering everything covered over the weekend

· Each participant will also receive a dynamic postural assessment, sprinting assessment and 4 week training program.

The purpose of the training camp is to inform everyday footballers and coaches of the most efficient way to train once the season has finished to best equip you for season 2011.

I have basically aimed to cover all the things that are not, and cannot, be addressed during team training with an emphasis on improving movement efficiency through smarter strength training.

Who Is This For?

This is for individual local and amateur footballers who want to get an early jump on season 2011 with an actual, structured program to eliminate their weaknesses and transform them into a brand new player before the season even begins.

This can also be a resource used by coaches as an assessment tool for their teams as the information has been put together so that it can be done with limited equipment for the most part.

A one size fits all training approach will only work for a handful of your players, under-training some and over-training the rest, leading to injuries and sub par performances.

By being able to identify and address individual deficiencies, you’ll have better individual players, leading to a better team overall.

How Should It Be Used?

If you want a program that will ensure improvement, rather than use a “try it and see” approach, this is it. By learning and then applying the techniques from the training camp, there is no way that you can’t improve. By improving the efficiency of your movement through assessing, diagnosing and addressing your weak points, you’ll now have the potential to be twice the player you were just a few months ago.

The location for the training camp is tentative at this stage, however will likely be held at the Full Circle Fitness training studio which is located in Toorak Rd, South Yarra.

If you go to the www.aussierulestraining.blogspot.com website and have a read of some of the content, you can see the type of work we’ll be doing.

For those who cannot attend, don’t be worried as I will release it as an online product through either DVD, e-book or a combination of both.

If you are interested in the Off Season Aussie Rules Football Training Camp or the product when it becomes available, then please feel free to contact me at lange_troy@hotmail.com.