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Thursday, February 22, 2018

THE ANATOMY OF MY TRAINING - ACCELERATION SESSION FOCUS

Every year in the AFL the assistant coaches do the rounds with a lot being retained but also a lot moving clubs.

From a club and assistant coach point of view this is critical as you need to be exposed to different environments, coaches and players to fully evolve into the coach you want to be.

Staying put at the 1 club under the 1 coach with the same players will only allow for as much development and you only need to look as far as Richmond, who changed all assistant coaches from 2016 and came from 10th to winning the Grand Final in 2017.

Same players for the most part but different idea's from new coaches.

I was looking at my training session from just yesterday and realised just how many tidbits from different coaches went into just the warm up, let alone the entire session, again showing the importance of being open to as any idea's as possible, then based on your past experiences and basic knowledge, identifying what seems like better idea's then others.

Yesterday was a basic acceleration training session for me which I don't do very often in isolation but it's a session wedged between footy training and my max velocity session booked in for tomorrow and with a practice game last Saturday, 4 max velocity sessions in 7 days is too much for anyone, let alone at 39 years old.

Here is the session in full:


BE ACTIVATED ZONE 1 - I believe I first read this in a Joel Smith article and I'm a disciple of his, anything he mentions that I don't know about, I'll research. In the end I splurged $200 on a 6-CD set of Douglas Heel's Be Activated System, still one of the best secrets for performance 5 years later. The basic premise of BA is to "reset" the body to a pre-stressed state so it can work in the "order" that is most optimal and it serves as part 1 for my warm up for all lower body training sessions and even games, and has been for about 4 - 5 years now.

BUTT BUNGI EXERCISES - I think I got this add on to the BA warm up from track coach Chris Korfist and/or Tony Holler, who was wanted to connect the enhanced firing pattern of the body through the BA sequence, into movement patterns that will then transfer to dynamic/ballistic actions. The butt bungi is essentially a heavy band that you could get from any sports shop really.

POSTERIOR TIBIALIS ANKLE LOCK - Canadian strength coach Dean Somerset initially put me onto training the posterior tibialis some years back but I was provided a new idea on how and why to train this particular lower leg muscle by Dr. Emiliy Splichal, a US based foot specialist. This ankle locking exercise is her go-to posterior tibialis exercise and as stiffness is a huge predictor of speed, I had to start doing this exercise.

HYPER ARCH JUMP - once the foot has been locked and loaded then like the butt bungi exercises above, you want to integrate it into some form of performance based movement. Chong Xie is a self made foot performance specialist who I don't actually know too much about to be honest (I just signed up to hos mailing list yesterday). He was on a podcast from Just Fly Sports (the 1 line training gems series I'm doing) who believes the feet can unlock limitless performance potential. I've done a bunch of foot stuff before (I'll train the feet in some capacity for most training phases of the year) but again Chong was able to show me some different exercises to use along with a "makes perfect sense" explanation for it.

ALTIS WARM UP - ALTIS is a track and field specialist company who have probably the best site for track the field information from coaches of actual Olympians and Olympian quality athletes. This is actually 1 portion of the warm up but I just call it the Altis warm up in my programming. It uses sprinting mechanics drills to nail down "positioning" and to also prime the nervous system for sprint work to come. There was an actual video of this but there's so much stuff on there I can never find it again. You should really follow these guys, Stuart McMillan in particular and I need to do their foundation course as well once I can actually pay for it!

SPRINT SESSION - nothing to write about here but I believe I set records over all distances...actual world records...although the most impressive things was the chick Hammer throwing ridiculous distances on the field area which was tearing my ribs apart just watching her.

REVERSE HYPEREXTENSIONS - 2 off-seasons ago I put my training i the hands of US based Rugby strength coach DJ Williams who had me do about a million of these and I set my fastest max velocity time ever when I was doing them. My max velocity is lacking a little behind this year with a major focus on acceleration so I've popped these back in to see if they will assist in bringing it back up before practice games in 4 weeks.

PISTOL SQUATS - Late-ish last year on Joel's site (why haven't you visited it yet?) an Aussie coach Alex Natera was interviewed on there who just weeks later, was named the new GWS Giants strength coach for season 2018 and beyond. I began following him and even did a full round of his isometrics program for sprinters pre-Xmas. He posts videos of GWS training in the gym pretty much weekly and in one of them showed the players earning the right to bilateral lifts (2 legged lifts like squats and deadlifts) by perfecting pistol squats which when performed with an external load of 25% bodyweight, equates to a 1.75% bw squat or deadlift. As my max effort lifting days are pretty much over except for months September through to November, this alternative seemed a nice way to boost my relative strength levels without any CNS fatigue so I've popped these on to the end of my sprint days with the aforementioned reverse hypers.

I'm not sure if you noticed but I named 11 coaches who have all had input into this single training session.

As a coach, trainer or player, if you wanna really excel at your sport then you spread your reading wings and over time you'll have a solid database of go-to resources who you can trust to get the right information from.

I write a lot about Joel's information but a lot of that comes from other coaches he meets with, then does a podcast or interview with them and gets passed out to the likes of me.

Joel has a lot of quality information in his own head, but his ability to source outside information and get that out to the masses, as well as giving the original coach a bit me time too, is excellent.

Add all of this to your existing knowledge base and there is no way you can't be a go-to resource for your given niche.

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