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.

Off Season Manual / DVD

Things simply got too busy for me at work (we hired a new trainer and have had a client influx), so the Aussie Rules Training Off Season Footy Camp has been called off so I apologise to all those who showed interest in it.

I am still releasing the resource though and the filming for the DVD will hopefully all get done tomorrow.

I really hope I can get it all done and put on the market before our Thailand trip on the 25th of October.

Once I'm back from the trip then I'll finally have the time to devote to this site so stick with me!!

AFL Draft Combine

This has appeared on the AFL website in the past week:

http://www.afl.com.au/news/newsarticle/tabid/208/newsid/102880/default.aspx

The AFL Draft Combine is an opportunity for junior players to gain an edge over their fellow draftees to be. It involves doing a set of physical and mental performance tests which are then used by clubs to 'predict" the potential of each player.

It can also serve as a means for lesser known players to stand out in the the recruiters mind if they can ace a test or 2 against the more well known juniors.

At the Aussie Rules Training Off Season Training Camp, we will actually use some of these tests as baseline figures for measuring performance as well as giving us an insight into what we need to prioritise through our training.

Once we determine your results you'll then be provided with all the information you need to actually train that specific component of football, thus improving you as a player.

Because we are actually measuring these components at specific intervals during your training, we can really see if we are improving or not. It allows you to be more precise and exact within your programming so you actually do improve your on field performance, not just "hope" that you do.

Remember that the early bird cost of $225 only lasts until the 7th of October of which the price will increase to $300 for the 2 day camp.

Contact me at lange_troy@hotmail.com to book now.

Chase Down Tackling

The Saints have just finished off the Doggies to earn a spot in the Grand Final next Saturday against Collingwood but I was impressed with the "spindle shanks" Jarrod Grant's chasing from the Doggies forward line.

The ground that he can make up in a chase is probably second to none in the AFL and he probably runs quicker without the ball then with it, unlike most other players.

He's built like a whippet with long legs which makes him genetically gifted for speed which is what the good teams build around these days, as evident by Collingwood's transformation in the last 2 - 3 seasons with the injection of young runners into the side.

But what if you're not genetically and naturally fast? How can you become faster?

At the Aussie Rules Training Off Season Footy Camp, you'll be taught how to improve your dynamic flexibility, strength and sprinting mechanics to increase your speed for next season and beyond.

The weekend long camp is running on the 16th and 17th of October and you have until the 7th of October to book and pay to get the early bird cost of $225, a $75 off the $300 regular cost.

Contact me at lange_troy@hotmail.com to book your spot now!!

Book Now!!

For most of us the season is over and hopefully we are all thinking of how we’ll better our performances next year.

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

Over 2 days you’ll learn how to prepare your body to perform at the highest level you ever have and take your playing performance to the height you never thought possible.

At the camp you’ll learn:

• 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 weight gain, weight loss and supplementation
• How to actually increase your sprinting efficiency and speed and no, it’s not doing 100m sprints
• How to actually program plyometric exercises to increase explosiveness
• You will also be taken through an actual training session covering all the components learnt over the weekend.

Since my last post I have had some excellent responses to the training camp of which will be held on the weekend of the 16th and 17th October, 2010 (90% sure of this date).

Each participant in the Aussie Rules Off Season Footy Camp will receive a full static and dynamic postural assessment as well as a 1 month program by me to correct and improve any weaknesses that they may have.

It will be held at the Full Circle Fitness Personal Training Studio which is located at Level 1 / 308 Toorak Road, South Yarra.

Those who are interested in attending the camp will need to notify me of their intentions before Thursday, 7^th of October.

Be sure that you will need to look high and low to learn about these up to date training methods, so book your spots today.

I will be limiting the camp to only 10 people and I expect these spots to go within days of posting this message.

The cost of the camp is $300 but for those who book and pay before the 7^th of October, it will only be $225.

Contact Troy at lange_troy@hotmail.com to book.

Off Season Aussie Rules Football Training Camp

I have a very important update that could greatly benefit you for season 2011.

I have put together an Off Season Aussie Rules Football Training Camp for footballers aged 16 and above which I am looking to run in October 2010, and I would like you to inform your playing group about it.

The camp will be run over a Saturday and Sunday and will cover the following:

· AFL specific fitness components and how to train them

· How to assess your abilities

· How to prioritise what you should train

· A detailed but simple static and dynamic postural assessment

· How to train to become more movement efficient

· 21^st Century resistance training programming

· How to better break up your training

· Technique work on the basic lifts

· Nutrition advice for various scenarios

· Sprinting efficiency assessment

· How to improve your sprinting weak point’s

· Plyometrics

· An actual practical session covering everything covered over the weekend

· Each participant will also receive a dynamic postural assessment, sprinting assessment and 4 week training program.

The purpose of the training camp is to inform everyday footballers and coaches of the most efficient way to train once the season has finished to best equip you for season 2011.

I have basically aimed to cover all the things that are not, and cannot, be addressed during team training with an emphasis on improving movement efficiency through smarter strength training.

Who Is This For?

This is for individual local and amateur footballers who want to get an early jump on season 2011 with an actual, structured program to eliminate their weaknesses and transform them into a brand new player before the season even begins.

This can also be a resource used by coaches as an assessment tool for their teams as the information has been put together so that it can be done with limited equipment for the most part.

A one size fits all training approach will only work for a handful of your players, under-training some and over-training the rest, leading to injuries and sub par performances.

By being able to identify and address individual deficiencies, you’ll have better individual players, leading to a better team overall.

How Should It Be Used?

If you want a program that will ensure improvement, rather than use a “try it and see” approach, this is it. By learning and then applying the techniques from the training camp, there is no way that you can’t improve. By improving the efficiency of your movement through assessing, diagnosing and addressing your weak points, you’ll now have the potential to be twice the player you were just a few months ago.

The location for the training camp is tentative at this stage, however will likely be held at the Full Circle Fitness training studio which is located in Toorak Rd, South Yarra.

If you go to the www.aussierulestraining.blogspot.com website and have a read of some of the content, you can see the type of work we’ll be doing.

For those who cannot attend, don’t be worried as I will release it as an online product through either DVD, e-book or a combination of both.

If you are interested in the Off Season Aussie Rules Football Training Camp or the product when it becomes available, then please feel free to contact me at lange_troy@hotmail.com.