GAME CHANGER NOTES PART 10 (...#12 MY PICK)

- Grog reduces excitatory neurotransmitters while increasing inhibitory neurotransmitter activity, decreases testosterone/growth hormone and increases estrogen

- Prevents game related learning

- While the brain is telling you you’re happy as grog releases dopamine, the production of emotion governing hormones are being disrupted

- Long term grog intake decreased gaba meaning you’re less alert/engaged

- Another excitatable hormone that gets impeded is glutamine meaning reduced reaction time 

- Decreased adenosine, which plays a vital part in energy transfer, restful sleep and heart function

- Limits serotonin production leading to depression and the negative effects on the cerebellum (balance/coordination)

- Technical ability cannot be assessed or considered outside of a tactical context

- Great teams don’t peak for finals but prevent as little drop off as possible via recovery/resolution modalities

- Coaches are high performers too and also need functional reserve to be able make tactical game winning decisions

- All coaches must speak a clear language (explosive = quick off the mark + starting speed + acceleration)

- Everyone meet and decide on language pre-season

- Technical ability creates space for players when tactics fail

- Group cohesiveness is physically less costly

- The will to win is good but the will to prepare is better

- The morphcycle approach to team preparation stresses focusing on 2 elements (vol/Int/density/contact-collision) at a time

- A coach trying to instil change needs to look at the influence of the most dominant personalities on the team

- Testosterone elevates with positive reinforcement

- Regardless of how you feel inside if you behave in a way that makes you feel how you want to feel than the feelings will likely follow

NEW RULES OF POST XMAS PRE-SEASON PART 3

#3 - RAISE THE FLOOR THEN RAISE THE ROOF

We all know that we need to build a fitness base prior to harder work but let's actually break it down to what that actually means.

The base/foundations are always at the bottom of the pyramid and everything is built in that.

Repeat - everything is built on that.

Without building your foundation/s then essentially nothing else can be obtained.

In the case of footy fitness this is aerobic capacity.

Aerobic capacity is the ability to perform a high volume of low to moderate intensity work with limited fatigue build up.

This is the getting from contest to contest type work during a game as well as the ability to recover between sprints.

From a speed point of view, building "good enough" mechanics is the foundation and some extra force production work in gym wouldn't hurt either.

Once you built a sting base/foundation then you've raised the floor.

At the same time you'll have raised the roof but also given yourself far more potential to raise it even higher with more intensive training.

Starting your training with 100m sprints and repeat 400's is trying to raise the roof without flooring and the end result is short term fitness benefits that leave as fast as they came plus a huge of fatigue and the Injury risk that comes with that.

Be patient - there's still plenty of time to build what you need if you sit down and plan it out!

NEW RULES OF POST XMAS PRE-SEASON PART 2

#2 - DEVELOP YOUR GAME MODEL

The Game Model has been popularised by Dr. Fergus Connolly - author of Game Changer.

It refers to a model of philosophy rather than a set of rules, developed around your club’s culture and playing group with the end result being your game style.

It all starts with your 3 Pillars.

After that you move to the 4 game moments being offense, transition defense, defense and transition offense.

You are in either one of those 4 game moments at all times of the game.

You then break down the game moments into macro moments for each of the categories.

You can also categorise the game/macro moments into structure, strategy and tactics.

This is mostly the job of the coach but it can also be handy to ask for player input as the coach will need buy-in from the playing group for any type of game Model they would like to use.

Any form of strategy/tactics is useless without buy-in.

The end result of the Game Model is that all players will be on the same page in any game situation - essentially making your teammates predictable to each other in any area of the ground.

At local/amateur level, 100% of the playing all playing the same way and under the same set of “rules” is a huge advantage!

NEW RULES OF POST XMAS PRE-SEASON PART 1

#1 - MAKE EVERY SECOND COUNT

Generally speaking you have 20 team training sessions between now and practice matches.

Let’s say most blokes do 80% of those then that’s 16 sessions.

16 sessions to get ready for 18 games - that’s not even 1 session per game.

Breaking it down you can easily see that as the coach, and/or a player training on their own, you cannot really afford to be time and energy on training that won’t give you the most benefit.

This means that you need to abide by the “performance hierarchy” from most important/must do as much of as I can to least important/only if I can fit it in without effecting the most important stuff.

In my opinion the performance hierarchy looks like this:

1 - Sport Specific Skills

2 - Sport Specific Skill Conditioning

3 - Speed Training

4 - Strength Training

5 - Energy Systems Training

6 - Hypertrophy Training

I’m not saying you might not even get to the last few points but you’ll need to micro-dose most of your ancillary training (points 3 - 6), doing what you need to do - not what you can do and getting the most from the least.

Planning your sessions also needs to be streamlined as much possible which can be done via:

- Running multiple groups for the same drill to keep player rest down and touches of the footy high

- Using familiar drills but with minor tweaks to progress learning

- Sending new training drills/concepts to your players prior to training so they’re semi-familiar with new training an to decrease learning time but not learning volume

- Follow the 4 coactive model from Fergus Connolly where most training drills train technical, tactical, physical and psychological simultaneously

How are you making every second count?

GAME CHANGER NOTES PART 9 (...GET ON #1)

- You need to string multiple seasons together so you can master 1 aspect of performance (technical/tactical/physical/psychological) then repeat to master other aspects of performace

- Look at a player in each of the 4 coactives to see what they’re deficient in

- When the body has more successive stress events than it can handle, blood pressure and inflammation increases, blood becomes thicker and less oxygenated and soft tissue tightens

- Bcaa’s/magnesium can delay central nervous system fatigue

- Emotional fatigue needs to be taken into account as well (when you lose a tight one)

- Low heart rate variability is high cortisol and low testosterone 

- High heart rate variability is high testosterone and low cortisol

- Fast parasympathetic nervous system recovery is breathing and cold water immersion and sleeping in a room temperature of 58-65 degrees

- Central nervous system fatigue results in decreased function of everything and learning will not be moved into long term memory and growth hormone is reduced resulting in decreased muscle repair

- Once technique/form drops then the minimum required dose has been reached and you should stop

GAME CHANGER NOTES PART 8 (...#7 LIFECHANGER!)

- Biotransformational manages the energy we take in and how it's broken down/distributed and is compromised the most when stress is high where it allows itself to be superseded by other systems to allow the body to handle other immediate threats

- Gastrointestinal

- Entric nervous systems/ detox systems

- Of all bodily functions, digestion affects mental state the most

- The entric nervous system is the 2nd brain of the body and refers to the balance of neurons in the gut that send signals to the brain from the vagus nerve

- Fruit/veg finer helps expel toxins

- 1 week of antibiotics can disrupt the balance of bacteria in the gut microbiome for up to a year

- 95% of sertonin is secreted in the gut

- Irritable Bowel Syndrome is from too much serotonin and is mental illness of the 2nd brain

- There 3 parts of the brain being reptillian (oldest, controls the functions that keep us alive such as heartbeat/breathing/body temp), limbic (emotional response, bonding, empathy) and neocortex (youngest, making judgements, problem solving but is the slowest part)

- Instinct is the reptillian/limbic way of acting way before the neocortex can think it through

POWER ENDURANCE PROGRAM OPEN!

                                             

POWER ENDURANCE PROGRAM

* 6 SESSION RUNNING PROGRAM

* PROGRAM SPECIFIC TO YOU AND YOUR TESTING RESULTS

* I PERSONALLY IMPROVED MY TEST BY 17% (OVER 80m) IN 3 WEEKS

* I RAN IT WITH MY FOOTY CLUB LAST PRE-SEASON AND 8 BLOKES IMPROVED BY OVER 100m + ANOTHER 3 BY OVER 200m

* 10 YEAR OLD PRODIGY TOOK 15SECS OFF HIS 2KM TIME TRIAL

* THE SCHEDULE IS TEST, SESSION 1, 2, 3, 4, RE-TEST

* FREQUENCY EVERY 4 OR SO DAYS

* THE PERFECT RUNNING PROGRAM FOR THE XMAS BREAK AND TO COMPLIMENT FOOTY TRAINING

* YOU'LL ACE THE TIME POST XMAS TRIAL BACK AT TRAINING IN 2019

* OPEN TO MALES AND FEMALES

* $30 ENTRY

* STARTS MONDAY JAN 7

* Email aussierulestraining@gmail.com to be included

The science behind it - starts after Xmas:

Basic set up of the program:

Here's a quick look at the the pace of these runs: