PLANNING FOR 2019 PART 3

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·     - When training strength aim to exert the highest possible forces in 150ms or less

·     - Eccentric progression is general prep phase / slow eccentric / overloaded eccentric / overpseed eccentric / ballistic / competition taper doing 2 weeks on/1 week off for the most part

·     - Sprinting day 1 do max speed being timed...day 2 do submaximal speed focusing on rhythm and flow w/ something like short wicket runs followed by a sport specific workout while addressing movement in all 3 planes of movement on this day...day 3 rest and repeat with maybe a full body circuit on day 6 instead of rest

·     - Swissball pec deck isometric 5 x 1min, 60secs rest x 6/week starting at 20secs/set and adding 5secs every 3rd day working up to 100secs squeezing glutes at the same time

·     - For acceleration so 12 x 3 steps/day

       - Use 2/1 week cycles where the 3^rd week is decreased volume/density but high intensity...week 1 @ 75%, week 2 @ 100%, week 3 @ 50%...deload the most draining parts specific to the athlete

·     - Mini hurdle spacingx 1.5 – 1.7m apart progressing to a stick being held overhead with 1.5/1.7/1.9m spacing progressing to a 5kg bar overhead with 1.5-1.9m spacing

·     - In and out sprints

·     - For hypertrophy 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 the eccentric...activates mTor with very little damage so you can go high volume (3-4/week)

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

·     - Max resisted sprint 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 segement

·    - 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

·     - 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

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

·    - For mobility turn your eyes towards the direction where you want increased mobility to occur...to increase stability turn your eyes away from where you want stability to occur

·    - Day 1 use a stimulation with 3 – 5 x 1 – 3 for speed strength using ballistic/plyo...day 2 is adaptive the  6 – 12 x 2 – 4, strength speed/ballistic/weights/max speed...day 3 is restorative through general strength/medicine ball and bodyweight circuits

      - Use 2 weeks on/1 week off scheduling where the 3rd week is decreased volume/denisty but high intensity..week 1 @ 75%, week 2 @ 100%, week 3 @ 50%...deload the most draining parts of training specific to the athlete