First a little update from Aussie Rules Training.
Excitement Factor #1 - I'm in the midst of writing a brand new footy manual! I haven't released one in a while and I'm always learning new stuff so as of right now (it might change possibly) the idea is to have a 12 month training manual from September/October all the way through to September the next year. Programs, info galore thus it's taking a while to gather it all and have it all make sense. It will possibly replace the other manuals I have as it will basically put them all together in the single manual with some bits taken from them along with all the new stuff I have.
Excitement Factor #2 - Late last year I purchased some online training software of which I'm in also in the middle of putting my own videos into (tedious and drawn out process!). I had 200 on there already but this requires individual videos of each exercises, not groups of exercises like I had. I'm now up to 357 vids with another 40 odd on my phone needing to be uploaded and another 50+ I reckon to be filmed and also uploaded. With this software I'll be able to program for anyone anywhere in the world and it has plenty of features within it in regards to its set up and nutritional component. I hope to coincide this release with the manual but I'm spinning wheels trying to get them both done!
Anyway back to randoms...
Random Tip #26 - Getting Stronger Without Weights
It could be said that the stronger you are, the better athlete you are. It's not a perfect statement but a stronger athlete has greater capacity for power, speed and even endurance then a weaker one. Strength is the foundation of which all other strength and fitness qualities is built on.
Most clubs will not have the luxury of having a gym set up available for use by players but you can still get your players stronger at training without weights but is doing push up ladders and sets of 50m walking lunges getting you stronger or just building up fatigue and a little endurance?
Enter isometric dynamic bodyweight exercises.
ID exercise take bodyweight exercises to the next level as they require a far greater force output then traditional reps.
These can be done a few ways of which I'll cheat and use a tip # for each variation.
Random Tip #27 - Iso Dynamic Power Rep
An ID power rep is performed by going down into the bottom deep position of a squat, split squat or push up and holding for at least 3secs. At that point your objective is to push out of that position, the mechanically weakest position of the exercise until you are at the starting position. The isometric contraction (no movement) means that you must generate as much force as you can to get out of that position meaning greater. For the power rep variation do single reps focusing on holding perfect positioning when you explode out of the bottom position.
Random Tip #28 - Iso Dynamic Plyometric Power Rep
This is the same as a power reps except now you're aiming to generate even more force out of the bottom position because now you wanna try and elevate the ground with your feet or hands. Again do these in single reps. An important part of this variation is the landing mechanics which you might need to master before trying these plyometric reps. You want to make sure that you are again maintaining correct positioning through the entire rep and also upon landing where the stress should be evenly distributed through the ankles, knees and hips for lower body exercises and the wrists, elbows and shoulders for upper body movements.
#29 - Power and Plyometric Power Reps
I underlined the "s" because this is the difference. Once you mastered single reps with a reset between each one like in points # 27 and 28, then move to continuous reps of 3 - 5 per set. So for squats and squat jumps you jump up and upon landing you are to assume immediately get yourself back into the starting position (hence the need to ace landing mechanics as mentioned above somewhere) where you "stick" the landing for at least 3secs and go again.
#30 - Partner Assisted Power and Plyometric Power Reps
This is a step up from the power and plyometric power reps but can be used for both variations. This is where a partner will provide some low to moderate resistance to you while you are paused in the deep position. So you descend into your push up or squat position then your partner pushes you downwards where you are now resisting this a]downwards action by actually trying to push or squat up. They will want to provide enough resistance so that you can't actually move and then once they release their grip, you go lie a slingshot and spring out of it. With the power required to get out of this position with the added resistance it will probably result in a plyometric power rep anyway. Again follow the single reps with a reset between each rep then move to continuous reps.
This video from Jeremy Frisch and his team down at www.achieveperformance.net over in the US gives you an idea of what I'm talking about at the 2:25 minute mark. Watch the whole thing they have some real good stuff you won't even knew existed before except for what I've put on this blog
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