PLANNING FOR 2019 PART 11

- Supramaximal triphasic training 10 week set up: supramaximal loading is 120% of 1rm or less...weeks 1/2 @ 105 – 120% eccentric with day 1 being 115 - 120%, day 3 being 105 - 110% and day 2 being a traditional reps day @ 90%...week 3 x deload...weeks 4/5 x isometric at the same %'s...week 6 x deload...weeks 7/8 is tradiaitonal reps @ 80 - 90% (day 1 x 75-80%/ day 2 x 85-90%)...week 9/10 traditional reps @ 55 – 80% (day 1 x 55-62%/day 2 x 65-72%) with accommodating resistance

- Supramax triphasic training 6 week set up: weeks 1/2 x eccentric @ 115 - 120% + 105 - 110%...weeks 3/4 x isometrics @ 115-120%/105-110%...week 5 x traditional reps @ 55 - 62%/65 - 72% with accommodating resistance...put in a french contrast (lift/jump/weighted jump/assisted jump)...can use clusters or potentiation clusters

- Supramaximal triphasic training modified 3 day set up uses a stimulation day for day 1 @ submaximal 60-80% contrast with an extensive plyometric jump

- If you have knee issues try under/behind knee banded squats

- Reactive speed index test do 6 – 10 rebound jumps and take the 5 best

– Maintenance training loads seek to neither develop nor express a power/capacity but function to remove fatigue so adaptation reserves can be used elsewhere...stimulating loads concentrate on either acute/chronic training potentiation...stabilising loads focus on spending time training a recently developed level so you can display that quality more consistently and with consistency comes mastery through general, special and specific work capacity...adaptive loads takes you to the edge so you must be observed closely and such loads should be used for those who have mastered technique initially

- To change your body's direction you actually need to be able to change the direction of your force output...try single rep hiedens to forward single leg low box jumps where lateral force is absorbed and transferred into linear output which is far better then a wobble board or cushion for proprioception

- At Greater Western Sydney the players are given 4 weeks to hit a target in the gym in terms of strength numbers...uses parallel loading so high running/high gym weeks are done together so a full deload can be used

- Motor learning transfer option 1 is block training where you train all reps for 1 exercise before moving to exercisde 2, 3 etc but learning takes place on the 1^st rep and decreases each rep after...option 2 is random unpredictable order or exercise...option 3 is serial schedule of practice which promotes moderate amounts of contectual interference where you do 1 rep of each exercise in a series of rounds...systematic increases in contectual interference is a session of block, serial then random...block is not as good as random when it comes to retention/transfer where serial is best...try doing block into blocks of random into completely random practice for highest transfer

- Medicine throw ball exercises: drop overhead scoop, drop shoulder press throw, rebound rotation, split stance catch and overhead slam, half kneeling overhead catch and slam, tall kneeling overhead catch and slam

- For deceleration do a sprint/decelerate and stop drill someone calls out when to stop progressing to change of direction by calling out which way to go after that

- Neural perplexity drills include running/running with a ball/running with ball + easy math question...could do with stationary handball/kicking drills...also try ladder drills with a tennis ball being passed around the waist simultaneously...ideally you want hands, feet and cognitive all working at the same time...best placed in the rest periods of speed drills