PLANNING FOR 2019 PART 2

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-         - Most athletic movements are executed in under .250ms, max force is reached in 300 – 400ms so max strength is important but not the most important quality

  
-     - French contrast acceleration x distance hurdle jumps/sled acceleration/acceleration band bounds

·     - French contrast max velocity x distance hurdle jumps/resisted treadmill run/acceleration partner sprint

·     - French contrast change of direction x lateral hurdle jumps/band resisted shuffle/acceleration lateral band bounds

·     - Timed lateral barrier jumps x 10 – 20secs...20secs allows for muscle fatigue so you must use elasticity/extra motor units to finish the set...contact of .20 - .25secs

·     - Training Density week 1 do high/low/h/l/l/h/o...week 2 do h/l/l/h/l/l/o...week 3 do h/l/h/l/h/l/o...week 4 do h/h/o/h/h/o/l

·     - Massed practice for strength pair your mass practice exercise with every set for all sessions each week x 3 weeks minimum...you want 20 – 25 exposures at a high freq...1 – 3 reps/set @ 75 – 80%

·     - Force/Velocity profile through "my sprint app" that gives horizontal and vertical force so you know what to train

·     - Max Aerobic Speed subtract .8secs/turn for smalls, .9 for med and 1 for talls

·     - 2/1 week cycles where 3^rd week is decreased volume/density but high intensity and 4 days over 6...week 1 @ 75%, week 2 @ 100%, week 3 @ 50%...deload the most draining parts for the athlete

·     - Mini hurdles do 1.5 – 1.7m apart/overhead stick x 1.5/1.7/1.9/overhead stick @ 5kgs x 1.5-1.9

·     - In and out sprints

·     - Hypertrophy x the muscle firing hardest first is the one that will be recruited the most...pre-tense the target muscle before you even move the load...3sec concentric/eccentric...flex/tense the opposite muscle on eccentric...activated mTor w/ very little damage so you can go high volume (3-4/week)

·     - Bondarchuk  acceleration x general exercises – bench press, dips / special prep exercises – squat, jump squat / special development exercises – hills, sleds, bounding / competition exercises – acceleration

·     - Lactic block x 3 weeks lactic power x 20 – 40secs w/ 1 – 3mins rest and lactic capacity x 90 – 120secs w/ 1 – 2mins rest

·     - Max resisted sled load is a load that has you getting quicker over 0-5, 5-10 and 10-15m but slows you down for 15-20m

·     - Have players self assess their athletic profile for aerobic endurance, speed, agility, strength, power then kicking, marking, defensive acts, defensive offensive acts, goal kicking, contested ball, ball handing, tackling out of 5 then actually test them to see how they match up...test 20m sprint, bench press/squat/chest supported row, max reps chin up, 2km time trial

·     - The last rep of a max effort set is the same velocity of a 1rm e.g 3rd rep of a 3rm or the 5th rep of a 5rm velocity is the same velocity of your 1rm

·     - Test broomstick on shoulders jumps x 5, rest 60 – 80secs and repeat and record your best peak velocity rep...3.75m/s is explosive + 4 very explosive + 4 or more is very explosive....always use loads that allow at least 1.3m/s

·     - When doing mobilisations turn your eyes towards the direction you're mobilising...to increase stability turn your eyes away

·     - Stimulation session do 3 – 5 x 1 – 3 for speed strength using ballistic/plyometrics...adaptive session the next day 6 – 12 x 2 – 4, strength speed, ballistic/weights/max speed...restorative session the next day with general strength, med ball/bodyweight circuits