As it turned out we couldn't do exactly what I planned so it actually turned into max acceleration but that was no big deal.
The aim of this phase was to use our strength, force absorption and force output phases to transfer into actual speed, because what's strength if you can't express it? Pretty useless really.
So we did some sprinting for 3 days in a row with this set up:
- Sled Sprints @ 22.5kgs
- Sled Sprints @ 11.25kgs
- Bodyweight Traditional Sprints
We timed the traditional sprints where Lachy clocked a 1.84sec 10m time and Troy got 1.81secs. I didn't get to time Nick unfortunately.
For bench presses we did basic throws from the bottom position so we were on our backs with our elbows resting on the floor and after a 2 - 3 second pause, just exploded up and threw the bar as high as we could. We also did this 3 days in a row.
To take us up to the Australia Day weekend we're now doing a "get big" week which the boys have been looking forward to for a while. We haven't focused a lot of hypertrophy in the off season program yet but we're only doing 7 days so it's not like we'll explode to 100kgs or anything but if we can get some result in a week then the principles we are following will be a success and we can use it again with a more long term approach.
I'll detail this phase in a couple of days.
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