Month 2, Week 1

The week just finished saw us starting the 2nd month of the Aussie Rules Training Off Season Training Program.

I did some small alterations to the original plan as each session seemed to be going for 2 hours which isn't a problem, but I need to get home a decent time of a night with my alarm going off at 5am every morning.

So now the weekly schedule looks like this:

Day 1 Full Body - Max Effort Lower and Max Effort Bench Press Day

Day 2 Upper Body - Max Effort Chin Up and Upper Body Repetition Day

Day 3 Lower Body - Lower Body Repetition Day

Tuesday still went for 2 hours but days 2 and 3 were a lot shorter so it still works out well.

So Monday we started off with some quickness / stiffness exercises with Low Barrier On/Off Jumps, Low Barrier Lateral On/Off Jumps:

Low Squat Sprints:

Then we went outside for some 20 and 40 meter sprints:

And some Jump Squat to Overhead Medicine Throws:

Moving inside we moved to some Sumo Deadlifts paired with some Double Standing Long Jumps:

We also did some 3 Board Bench Presses, Dumbbell Reverse Lunges, Supine Single Leg Bridges and Swissball Circles.

I forgot the video camera on Thursday so I'll go into that day next week but I remembred Friday which was lower body day so again we started with some quickness / stiffness exercises such as diagonal and square jumps:

For plyometrics we did a Double Bound:

We followed that up with a Heavy Arse Sled Push paired with 10m sprints and then finished up with some Glute Ham Raises which we did last month and Side to Prone Holds:

I'll definitely video everything else next week so look out for more action.