This year I am playing for South
Yarra in the Southern Football League as I posted
here. For a quick recap of the season we started out 0-4 and since have won 8 in a row including 3 the top 4 teams for the first half of the season.
Next week is the ultimate test as we take on the undefeated top side although we have pretty much consolidated our place in the top 4 as of now.
We have 6 games to go and also a bye so 7 weeks until finals time. Up until now my training has been a little sporadic following a basic plan but nothing concrete but I get the best benefits with a structure in place so here's what I have come up with.
My main goals is to get my strength back up to the levels of earlier this year or close to, I have cut back a lot on my back work for no reason really, which has affected my bench press a lot and with my huge squat focus in the last 3 months or so haven't, feels like I haven't deadlifted this year. I will also be continuing my 2 running sessions a week which consist of 3/4 pace goal to goal type runs at Toorak Park 2/week.
Strength wise I will follow a 3-2-1 format which looks like this:
Week 1 - work up to a 3 rep max but stay 3 reps away from actual max weight
Week 2 - work up to a 2 rep max but stay 2 reps away from actual max weight
Week 3 - work up to a 1 rep max but stay 1 rep away from actual max weight
Week 4 - deload of start again depending on how I feel
I will also be using some complex training where I pair my strength sets with an explosive exercise to cut back on time.
Monday
Tuesday
Military Press x 3-2-1 paired with Medicine Ball Toss x 10
Pull Up x 5-4-3 sets paired with Chest Supported Row x 4 sets
Thursday
Deadlift x 3-2-1 paired with Standing Long Jumps x 3
Low Handle Prowler Push paired with 10m Sprint x 5-4-3 sets
Friday
Bench Press x 3-2-1 paired with Rebound Bench Press x 10
Chin Up x 5-4-3 sets paired with Seated Cable Row x 4 sets
If you have any questions on what you can do to get ready foe the finals then please leave a comment or email and remember, you can't do the nothing in the week leading up to a game to get better, but you can do a lot of things to get worse.