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Tuesday, December 19, 2017

PRE-SEASON TRAINING DO'S #19 - XMAS BREAK TRAINING


The first 4 weeks are down for footy clubs around the nation and you've made some solid in-roads in preparation for season 2018 so now is not the time to drink and eat them all away, essentially making this training a waste of time when you need to start again in 3 or so weeks time.

Most players will have some time off so it's probably handy to provide them with some training to do in the down time from team training.

If you're going back in the second week of Jan then 6 sessions should be enough to maintain what players have built, and 8 - 9 homework sessions if going back in the 3rd week of Jan.

In order of priority I'd have players focus on the following:

SPEED

I place the speed component right after the main warm up for my teams as we want it to be performed in a totally non-fatigued state. During pre-Xmas training I would have had them start from various prone (face down) positions with some more upright starting positions in the final week if time permitted. During this time I would mix prone and upright starting positions so players are ready for standing versions in Jan. If you haven't done any speed work at all then prone position only it is for you until Jan. I'd also move some distances out from 10 to 15m as well. I already have some times from pre Xmas training so I'd let them know that I will be timing sped once again in Jan and also that nothing deteriorates faster then speed if it's not trained weekly, so it WILL BE NOTICEABLE if they haven't done anything. 2 sessions a week for this is what we're after.

AEROBIC CAPACITY

I already would have had players perform some max aerobic speed runs based off their time trials results so I would continue with the 4 session program I like completed during the pre-Xmas/Xmas break time. The runs aren't super hard by any stretch and only need to be done 1 - 2/week but they are ultra efficient and won't chew up too much holiday time. For players without a time trial, they should take this out and stick with linear and change of direction runs. Again let all players know that there will be a time trial once training starts back up and improvement is the minimum requirement.

TEMPO RUNS

I would have already performed both linear and change of direction runs during the pre-Xmas training phase and I would continue with them as they are exceptional to teach running mechanics efficiency and they can also serve as an active recovery session while also adding total volume to your training week with minimal impact on your joints. 1/week for this is enough but you could easily pop in another session no probs.

STEADY STATE

If you haven't done any training at all then this is where you should start. You're looking at 20 - 30mins of LOW intensity/LOW speed training at an effort level no higher then 6/10 on the old personal effort scale. If you can't talk normally during it then you're going too hard. Don't try and play catch up here and do an interval session - you'll only build fatigue - and you're gonna be behind anyway as you've done nothing to this point so you might as well be a a touch behind without injury or fatigue build up that will lead to an injury. Look at slow jogs on the beach or grass or a mix of bike rise and tempo runs (ride to grass, do tempo runs, ride back home).

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