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
Back Squat x 3-2-1 paired with Depth Jumps x 3
Heavy Prowler Drag paired with 10m Sprint x 5-4-3 sets
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.
Hi Mr Lange,
ReplyDeleteI have been doing the same excercises since the beginning of pre-season, started high reps then middle reps for about 4 weeks each, then low reps for about 3 months and back to high reps in last few weeks before season. Since the season started its been low reps 2 sessions a week. The whole time I have been doing 3 sets.
I am 180cm, 78kg (hit 80kg in pre season)and train for football related strength. The anatomy of the mark and kick was great thanks Troy.
My excercises and current levels are:
Day 1: Back squat 90kg 5 reps into deadlift 100kg 3 reps. I then do a variety of core exercises per your video. I do calf raises with 12 reps on smith machine, leg extention and this hip/glute activation machine 12 reps but do not record my results/progress and do not push myself on these excercises.
Day 2: DB Shoulder press 17.5 kg 5 reps, Bent over rows 50kg 12 reps, Bench press 65kg 5 reps, 'hammer' chin ups (7,5,4 lase session), a chest fly sort of thing for shoulders, starting at my hips and raising to a 'wingspan' position and an explosive 'CG' bench press using 20kg DBs 6 reps, on last set pushing out to failure but movements are no longer explosive. I finish with hammer curls 12.5kg 8 reps.
I am however mindful of muscle memory so for the last 6 weeks of the season (we are on bottom of table so peaking for finals is a non-issue unfortanately) I am thinking of changing things up excercise wise as to hit the pre season with my original, and imo more footy specific excercises.
Here is a programme I have put together. Please advise to muscles I am neglecting or muscles from my previous workouts that are now being neglected, or muscles that were being neglected but now are being introduced so I don't get a rude shock when I pull up sore!
Day 1: Bent rows 5repsx3sets / standing bb military press 12repsx2set / chest flys 8reps x 3sets / skull crushers 3sets 10 reps / cable rows 3 sets 12 reps / bb reverse grip curls 3 sets 10 reps
Day 2: BB lunge 4 sets 8 reps per leg / bb romanian deads / bb step ups 2 sets 6 reps but not to 100% potential / core utilising variety from your vids
I know back/shoulders are trained heavier but this is designed as they are behind and the extra workload does not leave me sore.