What Are You Doing to Make "11" better Than "10"?

We've made it 1 whole year here at Aussie Rules Training so I have to thank all of you for reading and following.

I hope we all had a successful year in 2010 but now it's time to focus on 2011 and I want to know what you're doing to get better so leave a comment and go into the running to win a FREE copy of the Aussie Rules Training Off Season Footy Training Manual valued at $77!!

Hopefully you have been able to use the information from this blog to be able to put something together to improve your game this season and if not then please send me any requests you have for information and I'll post it here.

In my next post I'll touch on what I'm doing training wise at the moment.

Oh and before I go I must congratulate Rebecca on her marriage to Chris yesterday and don't take too long off training!

Introducing Kris Hinck

Just under a year ago when I decided to start up this blog, I sent out some emails to AFL clubs to get some interviews with their strength and conditioning staff.

I was pleasantly surprised when I received a reply with one who was more than happy to answer some questions.

I had this interview on a USB that snapped and I thought it was lost but I found it on an old one that I found during our house move a month ago.

Kris Hinck, creator of the DVD Game Based Conditioning - AFL Perspective and the Physical Preparation Coach in Elite Sport for the Geelong Cats (and ex-Adelaide Crows) in the AFL, gave me an insight into the training of AFL players and how us amateur and local football players can apply the same techniques to suit our level of competition.

So as a little thank you for reading my blog over the last 12 months, here it is.

What do you think are the major differences that need to be addressed between training professional or amateur/local footballers and how should we go about addressing these differences?

‘Bang for Buck’ would be the major difference. We have training access to our players 8-10 hours 6-7 days per week so we can achieve many things with that available to us. At club level 2-3 sessions of 2hours per week necessitates you spend time only on the aspects that have large return for effort. An example would be, do you have time at club level to do fitness training and skills training? Are these things better to be combined by good drill design so that some recovery and strength work can be completed also?

Aside from the time issue the players physical profile has to be at a much higher level and a broader range of qualities than at club level. If you are ‘fit’ and have good ‘skills’ you will do well at club level if you can get the ball. At AFL level it is a necessity that you have excellent skills and can get the ball. Your fitness attributes have to be developed in a number of areas. Repetitive effort, aerobic power, strength, power, acceleration/speed all have to be at developed to a high level depending on the individual player and positional demands.

What are the top 3 attributes that you want your players to develop and would this be the same for an amateur/local footballer?

Short term – Relative Strength, Aerobic Capacity, Whole body Strength (incl. Core)

Mod-Long term – Maximal Strength, Aerobic Power (incl Repetitive Effort), Whole body Power

I believe if a club level footballer can be consistent over time with the short-term goals I mentioned they will perform well physically

How do you manage the various fitness requirements for AFL football within such a condensed time frame given the importance of recovery, especially during the season?

Recovery is priority #1 during the season, however if that is the only focus then you will lose majority of the hard work that has been put in over the summer. It’s important to have a well planned but flexible annual training plan prior to games starting. This will allow opportunities for periods of hard training.

What periodisation model do you use or does it change depending what part of the season it is?

I can’t give a succinct answer to that one. In theory it’s easy, in practice not so easy. In general terms pre-season is ‘linear’ and in-season is ‘undulating’. It varies however depending on the training age of the player, the physical qualities of the player and also the physical qualities you are developing.

What's the easiest way to bulk up without adding fat and what's the best way for one to transform his body in 1 off season?

Really simple. Eat quality foods, avoid sugar, work hard and support training with simple supplements. Strength training volume is very important and it should be well planned and progressive. Ad-hoc training and poor diet will not deliver sustained results.

What do you think are some of the bigger training myths out there?

1. Supplements are necessary - FALSE. Excellent results can be achieved without them if diet is in check

2. ‘Core’ strength for footballers comes from Pilates - FALSE. A well designed and consistently performed whole body strength program will far outweigh any number of ‘deadbug’ repetitions

3. Footballers only need to do short repeat effort (RE) running – FALSE. RE running will deliver quick return but will always be limited by an underdeveloped aerobic system.

What nutritional practices do you have your players follow?

Our players have regular individual consultations with our dietician. They support training sessions with specific supplementation such as protein and carbohydrates.

Good nutritional practices are similar to good strength training practices. Often the basics work best and each individual will respond differently which usually is a result of trial and error. Also variety is important.

What are some of the newer training methods you've tried with success with your players?

I’m not sure about ‘newer’ but I have had excellent results in 1RM strength tests using periods of sub-maximal lifting (90-98% 1RM). It takes some control by the players not to ‘max-out’ each set but results in greater total session loads being lifted.

What performance tests do you keep a record of and update during the season?

1RM strength tests over 5 lifts (Bench Press, Bench Pull, Shoulder Press, Squat, Power Clean) including ratio targets.

A series of body-weight and loaded jump tests

3km Time Trial

Grid Running Test (Repeat Effort) 15s On/15s OFF

We have others but these are our base tests.

What do you do to increase the speed of your players?

Increasing leg strength & power and improve decision making.

Thanks a lot for this mate, I greatly appreciate it.

Please post any comments.

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.