Now granted everyone is training and this is more of an off season running plan so this won't come in handy until October/November this year.
The template is broken up into long, medium and short distance sprints, there is no 10km runs here, and Collingwood's Fitness Director David Buttifant agrees.
It progresses up in volume over 3 weeks then drops it back on the 4th week and off you go again. I believe if more players took planed deloading periods during their training they would actually see greater results and less injuries as the year goes on. AFL players do it so why don't you?
Short Distance (SD) is anything 0 - 40m with a focus on starting speed and acceleration.
Medium Distance (MD) is anything 40 - 200m focusing on reaching then maintaining top speed.
Long Distance is anything 1km and above focusing on aerobic endurance.
To calculate the rest period we're going to use a work:rest ratio. For those unfamiliar with them it refers to timing your set then using a predetermined equation as your rest period. So if we opt for a 1:3 work:rest (w:r) ratio, then if your 1st set takes 3:30mins, then you'll rest 10.30mins between sets.
That might seem like a lot of rest but we're after quality here, not a lot of shit running volume.
For SD use a full rest which still won't be very long anyway as the sets will only take 5 - 7secs or so.
For MD use an almost full rest, about 80 - 90% rest but no shorter.
Week 1
SD 10 x 20m / MD 3 x 200m / LD 1 x 2km, 2 x 1km (between the 2km and 1km sets use a 1:2 w:r ratio and also sue a 1:2 w:r ratio between the 1km sets)
Week 2
SD 10 x 20m, 5 x 30m / MD 4 x 200m / LD 1 x 2km, 3 x 1km (1:2 w:r ratio between 2km and 1km sets then 1:3 w:r ratio for the 1km sets)
Week 3
SD 10 x 20m , 10 x 30 / MD x 5 x 200m / LD 2 x 2km, 3 x 1km (use a 1:3 w;r ratio for the 2km sets and a 1:2 w:r ratio for the 1km sets)
Week 4
SD 5 x 30m / MD 3 x 150m / LD 1 x 2km
The weekly volume looks like this:
Week 1
SD - 200M / MD - 600M / LD - 4km = 4.8kms
Week 2
SD - 350m / MD - 800M / LD - 5kms = 6.15kms
Week 3
SD - 500M / MD - 1000M / LD - 7kms = 8.5kms
Week 4
SD - 150m / MD - 450m / LD - 2kms = 2.6kms
Give it a go.
By the way the Aussie Rules Training Off Season Manual that was on offer for posting a comment last month was won by carltonblue. Congratulations!!
Hey Troy,
ReplyDeleteJust sent you an email with a typo correction and a few questions about this program.
Looks good, will try to get to it when all the snow melts. Many of us in the Northern Hemisphere have not already started training and are still pretty much in the "offseason". Hopefully all this snow is gone by April!
Hey Troy
ReplyDeleteJust a question- with each of the sprints, do you do the short distance, medium distance, and long distance sections all together in the same session a few times a week, or do you spread each section out over 3 days with recovery in between?
Good work on the blog, very informative
g'day troy,
ReplyDeletei'm not very fit and trying to get to an afl level of fitness. i think this program looks great and i would love to give it a go, but i think it may be a bit hard for me. i am currently 100kgs, 179cm and 16 years old. would you be able to adjust this program a little for me?
Dougie,
ReplyDeleteI've rethought a lot of training idea's since then and probably wouldn't go with that nowadays...in your case i'd just focus on dropping some weight through diet and exercise because just doing that will get your fitness up on it's own simply from not having to move more wt...i'd look at low impact sort of stuff like wts, boxing, swimming and bike stuff but you can go the impact route but keep the volume low (running)...like they always say, "get fit to run, don't run to get fit"...diet wise here's a blog from my business page last week: http://fcfpt.blogspot.com.au/2013/11/5-rules-to-so-there-it-is-your-lose.html...let me how you get on mate
This training how many days per week and do you jog back between short sprints
ReplyDelete