It's Time to Peak

With August and September just around the corner, it means that finals are just about upon us.

Where 95% of us think we need to be in peak fitness condition prior to the season, I believe this is the time you need to be at your best as premierships aren't won in March.

So for you to perform at your best when it counts, here's some ideas on how to reach or maintain your optimal performance through to the end of your finals campaign.

Keep on Training on the Track

Some teams decide to cut back training during the finals and go for a more relaxed feeling on the track and sometimes opting for pool sessions as a bonding exercise more then anything else. Unless you've played every game and have had no extended time off, whether it be through missed games or missed training sessions, then I suggest to keep on training just as hard as you would in February. AFL players have such a workload from year to year, let alone just during the actual season that they can handle an abbreviated training program and still maintain their elite fitness levels. Unfortunately our training loads are no where near what they do so we need to keep on keeping on.

Keep Training in the Gym

Those who are consistent in the gym with their strength work throughout the season will tell you that they feel an advantage over other players with their strength levels, and with the local/amateur game being more closed up with a lot more stoppages, the strength required to win the ball in close is essential to holding that cup on the last Saturday of September. Although total training volume will need to be decreased, some where in your training the intensity (training load) should remain above 90% of your 1 rep max but also use the auto regulation method which will ensure strength levels are maintained at the very least, as well as fatigued being managed to keep you fresh.

Clean Up Your Diet

This should go without saying but get off the grog during finals time. 4 weeks without a beer isn't the end of the world boys. Also get your food in order. Up the veggies, fruits and lean protein, make a deal with your missus to cook for you for the month (yeah it will cost you) and keep takeaway to a minimum.

Relax

As much as you can, try and keep stress out of your life. Now this is difficult but if you have a lot of control over your work then try and make it a low volume period if you can or if you're really keen, take some holidays if you've got some up your sleeve.

Get on Top of Any Niggles

This should be the top of the list already but it bears repeating. Resting injuries isn't a cure, the problem is still there. Joints and muscles don't just fix themselves and unfortunately most physio's give you donuts in the long run. If you have a banged up shoulder then drop straight bar pressing in the gym and lye over a foam roller at home. If you have sore knees then foam roll those ITB's, stretch those quads and hip flexors and do a boatload of glute activation and strengthening work. Remember, there is always something you can do.

If you have any specific problems then please drop me an email.

Reader Email

Troy,

Hello, my name is Declan and I'm emailing you all the way from Ireland!

I'm representing Ireland in the European Championships of Australian Football (yes there is such a thing!) at the start of August. I was looking for some advice on Aussie Rules specific training for the final month before the tournament.

I've been doing gym work (bench 75kgs, squat 80kgs) but I've never done any real sport specific training, although I've done some core. I'm not sure what is too much and what is too little so would you have any idea's on what I should be aiming to do?

Any advice would be appreciated,

Thanks,

Declan

Congratulations on representing your country and it's good to see the site is becoming universal.

I've previously done a whole series on in season training starting from this post.

I don't have a great deal of information on your current training experience and weekly schedule, but it's too late for actual sport specific training which mostly requires a progression of training to work up to.

Whatever set up you are using though you'll want to use auto-regulation training as you don't want to to train yourself into the ground leading up to these championships. Auto -Reg training involves ramping up in weight until you hit a maximum load for a given rep number. For example you might use the bench press which would look like this:

30kg x 1

35kg x 1

40kg x 3

45kg x 3

50kg x 3

55kg x 3

60kg x 3

65kg x 3

70kg x 3

75kg x 3

* the rest between each set is just enough to change weights and get back down, but you don't have to rush

Now the point of auto regulation is that you also have a set point as when you will stop that exercise so that we don't go "too far" as we want to avoid slow, grinding reps (like you've probably done in the past). Those slow reps are what drains your recovery so we want to avoid them and keep as fresh as possible so that we can train more effectively, more often and still be 100% for games, especially during the season.

We will use the perfect rep method where each rep of each set is to be performed as fast, but controlled, as possible.

There are 3 points of force that we'll use to gauge our training.

1 - The Max Power Point (MPP)

This the the lightest weight you can use but still produce a high level of force with if you try to accelerate the load,

2 - The Max Force Point (MFP)

This is the heaviest load that you can lift where you can still "dominate" the weight that intent and actual bar speed does not change from the first set to the last set.

3 - The Max Load Point (MLP)

This is the heaviest weight that you can use without encountering a sticking point through a given set. The more advanced a lifter is, the lesser gap they'll have between their MFP and their MLP.

We want to train to the MLP as often as we can but as we recover at different rates, we won't always be able to so keep fatigue at bay, we'll also use a neural state test.

Using our bench press example from above, an exercise from set to set might look like this:

30kg x 1 - the 1st feeler set, bar speed is extremely fast

35kg x 1 - the 2nd feeler set, bar speed is again extremely fast

40kg x 3 - the 1st working set, you feel a change in the load but bar speed is still the same

45kg x 3 - the 2nd working set, bar speed still remains the same

50kg x 3 - the 3rd working set, bar speed still remains the same

55kg x 3 - the 4th working set, you notice a little more weight on the bar but you're still able to maintain your bar speed from the first set

60kg x 3 - the 5th working set, your intent and acceleration of the weight remains but actual bar speed slows just a little bit

65kg x 3 - the 6th working set, your intent remains high but your acceleration wasn't right there and although bar speed remained. This your MFP so if we;re training to the MFP today, stop the exercise and move to the next one. If we're training to the MLP, then continue on

70kg x 3 - the 7th working set, intent and acceleration are still there but bar speed again slows a little but all reps were fluent so add weight and continue on.

75kg x 3 - the 8th working set, intent is still there but your acceleration decreased again and you grinded through the sticking point. In hindsight, this set shouldn't have been attempted or you should have stopped at rep 1 or 2 (the rep before the grinding) but as you gain more experience with this method, you'll know where that point is.

To find out if we want to work up to the MFP or the MLP, we'll need to use a neural state test.

The neural state test is used to give us an idea of what recovery state we are in. If we haven't fully recovered from workout to workout, then by continuing to train as hard as you can just builds up fatigue to the point that you can start to get weaker and smaller.

We will use a standing long jump which needs to be tested in a fully recovered state. Basically choose a day to test it over 5 - 7 attempts and the longest jump you test is the baseline for your training for the month. So if you test for 5 jumps and you get 234cms, 245cms, 246cms, 241cms and 250cms, then 250cms is your baseline number.

Now before each session, test this standing long jump to see what you get. If you get 92% or more of your baseline number, then you're in a near fully recovered neural state so train to the MLP with that day's exercises. If you test from 85 - 92% of the baseline number, then train to the MFP with that day's exercises. If you test below 85% then you'll need use a low intensity, restoration type workout for that day.

As far as exercise selection goes, from the sounds of it they seem to be good but over 1 week you should do at least 1 exercise each for hip dominant (deadlifts), quad dominant (squats), horizontal push (bench press), horizontal pull (rows), vertical push (shoulder presses) and vertical pull (chin/pull ups). Core can be added to each day with traditional sets and reps.

Don't be surprised to lift a heavier weight then you have before using this method, or to lift a weight you've done before, but more easily. The ramping progressively pumps up the nervous system which allows for the high threshold motor units to fore, the one's that provide the best size and strength gains.

I hope this helps you leading up to the championships, good luck and let us know how you go.

Plyometrics Training Part 3

Previously we've discussed force absorption (putting force in) and force development (putting force out). Now let's get to an actual program which is taken from Mike Boyle's Functional Training for Sports.

Each session uses a bilateral (2 leg) variation, a unilateral (single leg) variation and a lateral (sideways) variation to train each plane of motion.

Phase 1 - Single Response, Stabilisation

Emphasis - Eccentric / Landing Strength

Length of Phase - 4 Weeks Minimum

Exercises - Box Jump, Single Leg Low Box Jump, Single Leg Lateral Low Box Jump

Sets and Reps - 5 x 5, 3 x 5, 3 x 3

Notes: You should land as soft as a feather before moving to phase 2. When you watch the great jumpers, it looks effortless. For box jumps use a moderate sized box, not a max height box. For the single leg jumps use a 4 inch step.

Phase 2 - Multiple Response, Stabilisation

Emphasis - Increased Eccentric / Landing Strength through the use of gravity

Exercises - Hurdle Jump and Stick, Single Leg Low Hurdle Hop and Stick, Heiden with Stick, Zig Zag Bound and Stick

Sets and Reps - 3 x 5, 3 x 5, 3 x 5, 3 x 5

Notes: Again you're after a soft landing, not a "slap."Also "stick" each rep for 1 - 2 seconds.

Phase 3 - Multiple Jumps, Introduction of Elastic Component

Emphasis - Switching from an Eccentric Contraction to a Concentric Contraction

Exercises - Hurdle Jump with Bounce, Single Leg Low Hurdle Hop with Bounce, Zig Zag Bound with Bounce

Sets and Reps - 3 x 5, 3 x 5, 3 x 5

Notes: if you struggle during this phase then go back to phase 2 and improve your landings. The bounce refers to landing each rep then doing a small, mini bounce in between each rep.

Phase 4 - Multiple Jumps, Elastic Response

Emphasis - Minimising Ground Contact Time

Exercises - Hurdle Jumps, Power Skip, Lateral Bound, Crossover Bound, Cross Behind Bound

Sets and Reps - 3 x 5, 3 x 5, 3 x 5, 3 x 5

Notes: Again, soft landings are the focus as well as having as little contact time in between each rep.

To progress through the program you need to increase the intensity of the exercises, not the volume of jumps which should not exceed 150 per week. This means you'd increase box heights and exercise difficulty.

So there you have it, you can be jumping like this guy in no time:

Plyometrics Training Part 2

In Part 1, we discussed one aspect of plyometrics training being force absorption, and that to put a lot of force out you must be able to put a lot of force in.

Remember when you were a kid and you'd jump off from the fence but as you land you'd go into an army roll? This is because you were too weak to absorb the force so to ease the stress on the body, you simply "gave way" to the force and absorb some it through the roll.

How do you develop the ability to put force "in"?

Getting stronger, that's how.

The stronger your joints and muscles, then the more force they can absorb upon landing. Taking the rubber band analogy again, it means we can pull that band back a lot further then the thin one because it's bigger, thicker and stronger.

To gain strength you must train in the 1 - 5 rep zone and progressively be able to lift more weight in that rep range. I have found that 3 reps is about the perfect zone for most of us as it allows us to lift a near maximal weight (90% or more) but without totally blowing out the nervous system like a 1 rep max attempt will.

Another important point for gaining strength is to NEVER miss a lift as a failed rep attempt at over 90% will burn your nervous system out a lot more then a successful rep attempt at the same load.

Now for strength gains, you need a long term program in place for the big lifts including deadlifts, squats, bench presses, military press, chin ups and rows. This isn't bodybuilding where you might use a different technique each session. You need to repeat the same movement frequently so the nervous system learns the movement and it becomes ingrained in your nervous system.

2 of the best strength systems to use is the 531 method by Jim Wendler and Performing Singles Over 90% by Eric Cressey, both former competitive powerlifters.

These systems and others are explained in more detail here.

With all things being equal (skill set etc), those that are the strongest will be the better players as they will move more efficiently and fluently.

Tune in for part 3.

Plyometrics Training

In the search for explosiveness, plyometrics exercises are usually the first port of call. Plyometrics involve jumping exercises but do you know how they actually make you a better athlete?

Plyometrics exercises work on a mechanism called the stretch shortening cycle which is an active stretch (eccentric contraction), followed by an immediate shortening (concentric action) of that same muscle. In layman's terms, a muscle is stretched and then released.

When people first think of plyometrics exercises, they think of jumping, which is ideal for developing power and explosiveness of lower body. What most of these people don't realise though, is the order of which you should work up to full blown plyometrics exercises.

Before you can put the force "out" of your lower body extremities (legs), you must be able to put force "in". Think of the distance a rubber band being pulled back only a centimeter and letting it go will reach, versus the distance a rubber band being pulled back 10 centimeters will reach.

This leads me to force absorption. Your level of explosiveness and power is directly correlated to the amount of force that your muscles, tendons and joints can absorb. If you attempt to absorb too much force then you can handle, then a little bugger called the Golgi Tendon Organ, will put the breaks on you real quick for a fear of getting injured, and it will not let you put out the force you're after.

To develop the ability to absorb force you first must train landing. All this entails is dropping from various heights and simply landing as soft as you can, absorbing the force through the ankles, knees and hips. Think of a cat landing on the floor from the bookcase and how soft they land. This is what you're after.

Now a thin rubber band can only be pulled so far back before it snaps, of which then you'll need to go for a thicker and stronger rubber band.

This leads to me my next post so check in then.

Almost There

Hopefully everyone has noticed the little yellow graphic on the right hand side of the page.

This is my first manual and I got to tell you, it has taken me longer then I thought it was. I had the preliminary program about 3 months ago but as I have gone along I've tweaked it and tweaked it to make a lot more user friendly so that everyone who purchases it, can use it straight away.

I've just got to do some video's so does anyone know of any good video hosting sites I can use? I could just pop them on youtube but I'd rather keep them private for those who pay the big dollars.

As usual if you have any idea's for content then please send them through and thank you to everyone who responded from my "I need your help please" email. I still have some of those topics to cover but some are also covered in the Aussie Rules In Season Training manual.

Hopefully it won't be long. Thanks for your patience.

Ball Handling

Now I intended for this blog to be about physically training for Aussie Rules Football but as we ave plenty of overseas reader's, I've ad numerous requests for tips on simpler aspects of the game such as ball handing.

In Oz, we grow up with a football from a very young age so our coordination the ability to handle the ball is second nature for most of us. Over seas, and in the US in particular, there is a huge following and close to 100 teams that play every Saturday just like us here that haven't had the years of handling the ball like we have so here's my tips:

Picking Up the Ball

The beauty of our game, or the problem, is that our ball is oval which means unlike a round ball, it can bounce anywhere at anytime and you never know which way it will go. The best way to go here is to simply attack the ball as hard and as fast as you can. The less chance you give the ball to bounce, the better chance you have at getting it. If you are new to the game tough, initially you will want to run as fast as you can at the ball but the 1 - 2 steps before you're about to pick it up, slow down a little to give yourself a little more time to predict which way it will go.

With a partner you can simply have them kick or roll the ball towards you while you run to it, starting about 5m away and increasing the distance and the pace of the kick/roll as you go along.

By yourself, you can kick the ball in front then run onto it to pick it up on the run.

Above all just handle the ball as much as you can whether it be at home, with your mates or at training.