A Look at my Off Season Training Program

Now that I have officially completed the Off Season Program I will give you all a sneak peak into what we'll do.

It is 5 months of progressive programming where the current phase leads into the next one so we use more basic exercises than progress to more complex exercises come early next year.

For the big main lifts we will be using the conjugate method where you use similar lifts to main lifts to strengthen weak points to strengthen it so for bench presses we'll do regular bench presses to set a baseline for month 1, 3 Board Bench Presses for month 2, Close Grip Bench Presses for month 3, Lockouts for month 4 before going back to regular bench presses in month 5.

The conjugate method also refers to the improvement of multiple strength qualities at the same time rather then just getting big in month 1 then getting getting strong and month 2 and losing fat in month 3. All that happens here is that you lose whatever quality you trained for last phase in the next 2 phases, effectively getting no where after 3 months.

So here's how each day looks:

Tuesday / Day 1 - Full Body

Warm Up - Foam Rolling, Joint Mobilisation and Muscle Activation

Nervous System Activation / Stiffness Training- Speed and Quickness Drills

Plyometrics - Single Leg Focus

Max Effort / Repetition Upper Body - Chin Up Focus

Single Leg - Free Weight Exercise

Posterior Chain

Core - Anti Extension Focus

Thursday / Day 2 - Upper Body

Warm Up - Foam Rolling, Joint Mobilisation and Muscle Activation

Nervous System Activation / Stiffness Training- Speed and Quickness Drills

Plyometrics - Single Leg Focus

Max Effort / Repetition Upper Body - Bench Press Focus

Supplementary Bench Press Exercise

Horizontal Pull Exercise

Vertical Push Exercise

Upper / Mid Back Exercise

Core - Anti Rotation Focus

Friday / Day 3 - Lower Body

Warm Up - Foam Rolling, Joint Mobilisation and Muscle Activation

Nervous System Activation / Stiffness Training- Speed and Quickness Drills

Plyometrics - 2 Leg Focus

Max Effort Lower Body - Deadlift Focus

Single Leg - Prowler Exercise

Sprint

Posterior Chain

Core - Anti Extension Focus

Core - Anti Rotation Focus

So that will be the set up fr the next 5 months so let me know if you're interested in either attending the training or the on line program.

Off Season Training Program - Day 1 Recap

2 posts in 1 day!! That is amazing considering my dismal effort at consistently updating this blog.

Tonight was day 1 of the Off Season Training Program, more specifically the Initial Combine Testing Night.

After running through the warm up exercises we'll be using for all 3 days it was time to get down to business.

First up was 10m Sprints

Second on the list was 2 Chin Up tests - 3 rep max then bodyweight x max reps

Next up was Stand Long Jumps

Lastly we did Single Leg Triple Jumps

I did have some longer sprints planned but it's pissing rain tonight so we left them out and might give them a go on the second Combine day.

For more videos go to my youtube page and subscribe to get updates on the program, I intend on taking a lot of videos.

I will also break down some of the videos during the week going into detail on assessing the performance during it and how we'll go about improving it.

Let me know your thoughts and you can join in the fun every Tuesday, Thursday and Friday at anytime.

On Line Off Season Training Program is OPEN!!

I've had some requests to do an online version of the Off Season Football Training Program that I'm running in my personal training studio.

So I've tinkered with the program a little so it can be done without any specific equipment such as a prowler that we will be using.

All you need is a barbell, dumbbells, a cable machine, chin up station and a park or football oval.

Remember that this is a 5 month program, not just something to do for a month and the results will show next year, not before Christmas.

The program is 4 gym days plus 1 park day but it could be changed to 3 gym days and 1 park day. Just remember that the more the program is tinkered with, the less of MY program you'll actually be doing so the results may be as great.

The cost of the program will be $75 per month which may be seem excessive but this is a 5 month progressive training program destined to make you better and if done as it is written, there is no way that this can't happen. And bare in mind that I have on line clients who get monthly programs for $140/mth plus my in-studio guys will be paying over double that!

So if you wanna be faster, stronger, bigger and better in 2012, contact me at lange_troy@hotmail.com.

Off Season Training Program

As you may or may not be aware, I am running an Off Season Training Program for football.

Now that our season is over (as of last Saturday), I can now plan out when I'll be ready to go.

What I have done is developed a 5 month training program that is progressive and periodised in a such as a way as to have your ready to blow by your opposition come season 2012.

To ensure the quality of the program, it is actually the program that I set up for myself and twigged a little to fit a group setting.

The aim of the program is to be stronger, faster, bigger and better next year which won't be achieved by body building programs or laps of the tan.

If you do the same thing then you can't expect a different result.

Here is a quick rundown of the details I have so far:

Fri October 7th - Initial Combine Day

This is where we will test our indicator exercises that have carefully chosen as exercises that if improved, will actually improve your on field performance. So bench press maximums are out and 20m sprints are in.

Late Dec - Middle Off Season Combine Day

This will give us an update on how the last 3 months of training have served us. We will also break for Christmas but we can organise that when we get there.

Late Feb / Early March - End of Off Season Combine Day

After all the hard work is done, this is where we will see the great results you'll achieve.

All the sessions will take place in my personal training studio at Level 1 / 308 Toorak Road, South Yarra on Tuesday, Thursday and Friday evenings from 6pm - 8pm.

Each session will cost $15 so at 3 sessions a week it's $45/week.

I will capping the number of people who can attend at 12 - 15 and I already have some who are committed so if you're keen to make a splash next season, let me know as soon as possible.

If you have any other queries or thoughts on this then please contact me at lange_troy
@hotmail.com.

I cannot wait!!

How Do You Know If You've Improved?

We train to get better but simply training doesn't ensure that you're getting better.

Unless you have a baseline of performance, then you are basically training and hoping that you're getting better.

At the Aussie Rules Training Off Season Training Camp, the very 1st day is a combine day.

On that day we will test several "indicator" exercises, similar to the AFL Draft Combine.

The indicator exercises have been carefully chosen to ensure that they are exercises that have actual carry over to on field performance.

Increasing your bench press does not automatically make you a better footballer.

Getting bigger does not automatically make you a better footballer.

We will use performance based exercises that will be the focus of our training.

All the training that we'll do will be directly aimed at improving our indicator exercises, and thus our on filed performance.

We will also test those indicator exercises periodically throughout the off season to keep us pushing the bar higher and higher.

If you are interested in attending then please contact me at lange_troy@hotmail.com

The 'Can't Fail' Off Season Plan

A couple of weeks ago I posted a little about my up coming off season.

My season hasn't finished yet though, we play in an elimination final on Sunday and if we play to our abilities we should play at least the first 2 weeks, if not all 4.

Anything can happen in finals though.

I'm already looking towards my off season training to get stronger, bigger and faster then this year which shouldn't be hard as I only started playing in round 7 or something and had only done a couple of squat focused programs for my training. Not really footy specific at all.

So what I have made up the ultimate program consisting of 5 phases that last 4 weeks each, a progression of exercises through each phase and also a progression from strength to explosiveness in a strength quality sense.

I will be doing all of this training myself but here's where I'm a good bloke.

If you are a local Melbourneite then I am going to open up my personal training studio, and my training program, to you.

I have the program.

I have the equipment.

I have the know how.

All you need to do is turn up and do the work.

I will ask for 1 thing though and that is a commitment to the program for 5 months.

Yes a big commitment but the program is very progressive and I am looking at running this in a group setting so to keep the logistics as simple as possible, it would be preferable if we could all start at the same time and progress at the same time.

The time line of events will look like something like this:

October - Initial Combine Day where we will test our 'indicator exercises' to set a baseline for the entire program.

October to Christmas - the emphasis is on building a foundation of strength and packing on some lean muscle with some higher volume training.

January to March - the training will make a shift to explosiveness utilising contrast training to increase acceleration and starting speed.

End of February - Combine Day where will see just how far you've come in the last 5 months of training.

Each participant will receive a static and dynamic postural analysis and the program is very adaptable so if you have a past or present injury that causes restriction then as well as rehab whatever injury you do have, we can also make sure that old injury doesn't come back to haunt you.

My personal training studio is located in Toorak Road, South Yarra and there will be a cost but I will try and keep it as low as I possibly can. I'll be starting in early October so if you think you could benefit from this then email me at lange_troy@hotmail.com.

Train With Me This Off Season

Again I've been a bit ordinary on the updates here but if you're a local Melbournite, then this is for you.

As you probably know I own and operate a personal training studio in South Yarra, Melbourne so I'm throwing open the doors.

My season ends on the 24th of September at the latest and I will be kicking off my off season training i9n the 1st or 2nd week of October.

The great thing for you is that I will make some spots available for you to come and join me.

I have the program.

I have the equipment.

All you've gotta do is turn up and do the work.

Details are sketchy at the moment but if you want to be stronger, if you wanna be bigger, if you wanna be faster, if you wanna be injury resistant and if you wanna be better then you've ever been, then email at lange_troy@hotmail.com

My challenge to you is to try and hang with this 33 year old if you think you can!

I do have a ball park amount of people that I will allow to do this so get in as soon as you can to book your spot.