A Sneak Peak at the Aussie Rules Training Off Season Footy Training Manual

As I posted the other day, here's the contents of the Off Season Manual that is available now. I think you'll find that it covers a lot of area's that are usually not even thought in most players training.

Introduction

Fitness Components Specific to Aussie Rules

Self Assessment

Interpreting Your Results

Goal Setting

How Do You Move?

- Ankle Assessment

- Knee Assessment

- Hip Assessment

- Lumbar Spine Assessment

- Scapula Stability Assessment

- Head / Shoulder Assessment

Joint by Joint Approach to Training

Dynamic Assessment

- Lower Body Dynamic Assessment

- Upper Body Dynamic Assessment

Training Around Injuries

- Ankle

- Knee

- Hips

- Lumbar Spine

- Shoulders

Warm Up

- Myofascial Release

- Joint and Muscle Mobilisation

- Dynamic Flexibility

- Movement Preparation

- Warm Up Sets

Programming

Short Comings of Bodybuilding Programs

- No Structural Balance

- Bodypart Splits

- Inducing vs Managing Fatigue

- Sarcoplasmic vs Myofibrillar Hypertrophy

Benefits of Performance Training

- Performance Based Goals

- Strength Focused

- Progression of Exercises

- Progression of Workload

- Quality vs Quantity

- Movement Patterns vs Muscles

Training Movements

- 1/Week Recommendations

- 2/Week Recommendations

- 3/Week Recommendations

Strength Training Recommendations

Hypertrophy Training Recommendations

Fat Loss Training Recommendations

Nutrition

- Weight Gain Nutrition

- Weight Loss Nutrition

- Weight Maintenance Nutrition

- Peri Workout Nutrition

- Supplements

Sprinting Evaluation

Speed

Starts

- 2 Point Start

- 3 Point Start

- Triple Extension

Acceleration

Maximum Speed

Speed Training Programming

Plyometrics

- Force Absorption

- Force Output

- Plyometric Exercises

Plyometric Training Programming Recommendations

How many of these do you address in your training?

I'm Back!!

Well after a stuff up from out Internet provider which resulted in an extended off-line situation, I'm back on.

It's December so everyone should be knee deep in off season training with the majority of clubs about to do some pre-Christmas training.

I have also been approached by the Hampton Hammers in the Southern Football League here in Melbourne to do some fitness work for them which I am really looking forward to.

Personally I think the best results are attained through some actual hard training before Christmas but I know a lot of teams use December training as a bonding type time for new players but I think both needs to be used.

The Aussie Rules Training Off Season Training Manual is flying off the shelves too so get your copy today for $77 (+ $10 postage if you're an overseas customer).

In the coming week I'll put up a contents page from the manual so everyone can see exactly what is covered in it.

Also remember that if there's anything you'd like covered on the blog then please email and I'll do my best.

Busy Times!!

These sure are busy times.

The wife and I moved house last weekend, our first baby due in early January, there is plenty of Christmas shopping to do as well as running the studio to getting things all in order for 2011 is not leaving me much time to do much else.

Add to that, we won't have any Internet access at the new house until late next week and you get a very sparingly updated blog.

Through it all though I have had a great response to the Off Season Training Manual and for those who have received their copies, I hope you've enjoyed it and are now putting it to use. If you have any questions or comments in regards to the information in the manual please send them through and I'll answer them on the blog for everyone to read.

For those who haven't ordered their copies yet, unfortunately you've missed out on the special cost of $57 which thenincreased to $67 dollars and which is now $77 where it will stay. $77 is still a bargin though in my book.

Once I get the Internet on at home I will endeavour to update this blog as often as I can, including an interview with a Strength and Conditioning coach from an AFL team.

Footy starts in 3 months, well the AFL pre season competition anyway, so don't wait until next year to become better, become better today!!

Off Season Training Manual Update

First off a big thank you for all those readers who have already ordered the Aussie Rules Training Off Season Training Manual, they are in the mail and if you haven't already, then you should receive them soon.

The training manual has now had a price increase to $67 (+ $10 postage and handling for overseas customers) and remember that next Tuesday it will go up to it's regular price of $77, where it will stay.

Additionally, for a short time too you can also receive a free 4 week program by my good self developed off the results you get from the manual so get in while you can.

IT'S HERE!!

Let's not beat around the bush. You need this manual.

Why?

Because you have it all backwards.

How do I know?

Because I’ve been there and made your mistakes.

The Aussie Rules Training Off Season Footy Manual is just what you need.

This information in this manual can be the difference between you and everyone else out on the ground.

I guarantee that 99% of the players you see on the ground around you are NOT training like.

They are simply relying on their natural ability to get them through come finals time. But natural ability doesn't count for much if you can't get your hands on the football.

From following the training in this manual, you'll be as bigger, stronger and more resistant injuries.

How do you train now? By running endless kilometers to increase your aerobic fitness? But what do you do to increase your speed and explosiveness?

And what about strength? Do you use bodybuilding methods to get stronger? But how much stronger do you think you really are and can you actually see this translate to your game and performance on the field?

The information and training techniques in this manual will show you how to train for these factors. The factors, 99% of team mates and opponents are letting slide and just accepting as skills of natural ability or sheer good luck. With these techniques, you will be fitter and stronger, recover faster, and suffer less injuries. You'll be more agile, jump higher, be quicker off the mark and go harder at the ball.

In a nutshell, you'll earn your spot in that your side, and perform better than you ever have before. And that’s what we all want, right? That's why we play. That's why we turn up, rain, hail or shine. To play the best game we can, each and every week.

That, is why you need this manual.

With this manual you’ll learn how to prepare your body to perform at the highest level it ever has and how to take your on-field performance to heights you never thought possible.

In this manual you’ll learn:

· How to assess and program accordingly for YOUR SPECIFIC CIRCUMSTANCES, ensuring you are targeting the areas you need to improve to improve your overall game

· How to assess and correct your static and dynamic posture which ensures that you are actually reinforcing the correct movement patterns each and every time you train, rather than simply reinforcing and cementing bad ones

· How to actually program your training so that it supplements and improves your on field performance, not decrease it with fatigue inducing, inefficient and outdated training methods

· Your personal nutritional requirements for muscle gain, weight loss and supplementation

· How to actually increase your sprinting efficiency and speed without doing endless 100m sprints

· How to actually program plyometric exercises to increase explosiveness

· A DVD package that accompanies the manual with 26 explanatory videos covering all the areas in the manual so you know exactly what to do and how to do it.

I have received a huge level of response from my readers since I announced that I was putting this manual together wanting know when it will be available and how can they get a copy. Well it's ready...and getting your copy is as easy as contacting me at the email address below.

The price for the manual will be $57 if I receive your payment by Monday 22^nd of November.

From then on the price will increase $10 per week until it gets to the regular price of $77.

Monday 8th November – Monday November 15th	$57
Tuesday November 16th – Monday November 22nd	$67
Tuesday November 23rd onwards	$77

For an extra $50 you can also receive a month long program that I’ll put together for you based on the results you get from your initial performance testing as outlined in the manual so all the guess work will be taken out of you improving yourself immensely in 2011.

I can assure you that you would need to search high and low to find this information anywhere else, let alone all of it put together into one that is so easy to read, understand and most importantly learn and implement.

Payment is to be made through www.paypal.com to lange_troy@hotmail.com so contact Troy at lange_troy@hotmail.com to get your copy sent out to you right away. You'll also need to email me your address as I'm sending them out manually and overseas orders require a $10 shipping fee just added onto the payment.

Filming Is Done and My Current Training

Just finished this ordinary Saturday morning.

Now all I have to do is go over the manual and alter it to how I want it and we'll be ready to release.

I'm heading away tomorrow for 8 days in Thailand (hello sun!!) but I'll still train at a gym that is apparently around from corner form where we're staying called Don's Gym.

For the past 5 weeks I've been doing a program by US Performance Trainer Kelly Baggett which which focuses on training some lifts at a high frequency and intensity at the start of the week then backing off the other 4 days.

Here's what it looks like:

Prior - determine or estimate your 1 rep max for whatever lift you'll choose to do and base the first 2 days of that.

Monday - 4 x 3 @ 85%

Tuesday - 3 x 2 @ 90%

Wednesday - work up to a 1rm then do 4 x 1 @ 95% of that

Friday - 4 x 1 @ 80% of Wednesday weight

So as you can see it's a lot to do up the front of the week before basically resting for 4 days. What the program is based on is over training a movement to decrease your performance by 5% but then the extra rest brings you back on the next Monday at a 5% performance improvement so increase your baseline max you chose pre program by 5% or 5pds and go again.

I have modified mine a bit and I'm doing the following:

Week 1 - Bench Press and Back Squats

Week 2 - Push Press and Deadlifts

While I'm away I hope to be able to do my 3rd cycle of week 2, but I'm not sure how equipped the gym is that I will be going to.

On the Wednesday and Saturday I'm doing sprints and gradually increasing the volume so hopefully I can also do them too. Friday is some back, glute and core work with pretty low volume for maintenance.

So that's we're I'm at with everything so I'll try and put the finishing touches on the Aussie Rules Training Off Season Training Manual before I go.

New Season is Here Almost!

Well October is almost done and dusted and that means November is upon us which means time to start training again (if you aren't already).

A lot of players will either try and get bigger and stronger or try and get really fit in this time but rarely both.

Now for one thing you don't need to be really fit in November, nor will get you noticeably bigger or stronger in a short time frame.

My suggestion is to make up a goal setting sheet of your main goals of which there may be 3 - 5 of them.

From that list you should then prioritise which one's are most important and which one's are your weakest.

Now obviously the one's that are the weakest require the most work so they'll need to be trained immediately. Those that you simply want to improve but are at a pretty good level obviously don't need as much focus and can be popped into your training plan later in the year.

In the Aussie Rules Training Off Season Footy Training Manual, we go through this type of goal setting to actually improve you as a player.

It's only once you know what you need to train for that you can devise a training plan.

Should finish the video's off today/tomorrow and then I simply need to make sure the manual is all like I want it and we should be ready to release!!

p.s. Potential game of the year in China the other day with the Demons down 26pts at the final change and Liam Jurrah kicking a goal after the siren to win the game. We can show it Asia and London but not in Australia?? C'mon that's ordinary.