Author Ashley Jones Firstly as the great Bruce Walsh used to say before his premature passing, all training in the season is health dependant, it is really not much point in setting up a fully periodised 12 week program only to find that by week 4 that Player X has an high ankle sprain and Player Y has a Rotator Cuff issue of some magnitude. So with this being said, planning is by nature extremely variable, as Rob Deans is want to say, “It is a living document”, so below is what I would like … [Read more...] about Week 5 – In Season Weights
Strength Training Programs
Rule of 24 by Ashley Jones Crusaders
Ashley Jones Crusaders Head Strength Coach - Super 14 Rugby Many years of talking and reading have led me to the conclusion that 24 reps in whatever combination you wish to program is a valid method of increasing size and strength. The only caveat placed on this is that the percentage of maximum loading used must be relative to the rep ranges used. The only exemption to this would be a beginner where you could take two methods, one; since a beginner has very poor strength endurance a large … [Read more...] about Rule of 24 by Ashley Jones Crusaders
Sets & Reps – Ashley Jones
Author Ashley Jones As Louie Simmons has often been quoted as saying, “Getting stronger is all about maths and physics”. No truer phrase has been offered. I love numbers and the symmetry of the organization of training through the manipulation of volume and intensity with a range of sets and reps protocols. … [Read more...] about Sets & Reps – Ashley Jones
Triathlon Training Program
Ashley Jones Fitness Trainer Crusaders - Super Canterbury - NPC (New Zealand Domestic Competition) "Triathlon Training Program" Mon/Fri Swim + Prehabilitation Strength Workout Wed Swim + Yoga Tues Run Thurs Bike Sat Bike + Run Sun Off … [Read more...] about Triathlon Training Program
Simplicity
Simplicity As I have quoted before from my good friend and colleague, Peter Harding. now with the London Irish rugby team in the Guiness Premiership in England: “Complicate to Profit” As both Peter and myself believe, Simplicity in programming is a reality that we can not deny, the longer I am in this game the more I realize this each and every day. … [Read more...] about Simplicity
3 Advanced Strength Workouts
3 Advanced Strength Training Workouts have been posted on the Getstrength Community Forum getstrength has just posted in the Work out of the week forum of Getstrength Community Forum under the title of Pushing Workout - Ashley Jones. This thread is located at https://getstrength.com/showthread.php?530-Pushing-Workout-Ashley-Jones getstrength has just posted in the Work out of the week forum of Getstrength Community Forum under the title of Squatting Workout - By Ashley Jones. This thread is … [Read more...] about 3 Advanced Strength Workouts
The Pencil Files Complete
For those of you who have been following along with my developing pencil programs I have decided to compile them all into the one post you can see the progressions, exercise selection is of course entirely up to you and what you have available, any errors are completely mine in the making, I hope you will find a use for all or part of it in your programming, feel free to add a core exercise on any training days that you like I do not think you can go past the advice of Pavel when he says, 3 - 5 … [Read more...] about The Pencil Files Complete
How not to kill yourself ( strength training for masters)
I'm Kevin Strachan, I've been involved in Powerlifting and strength training for more than 30 years. I've been a New Zealand Powerlifting champion and record holder in 4 weights classes and 3 age divisions. Currently Masters (3) - 60 plus. Over the last 10 years I have dedicated my time to coaching some of NZ's top powerlifters though to a World level. Now as a masters (3) I'm having another crack at NZ records. Like a lot of people my age its been a while between drinks and even though … [Read more...] about How not to kill yourself ( strength training for masters)
Simple Progressions – Ashley Jones
Author Ashley Jones When training younger training aged athletes the best methods are also the simplest. By this I mean the progression you would use in training over a block of training. If you have read any of Poliquin’s or Simmons’ work you will notice that they advise a change in some element of the training every week. This is for the more advanced training aged athlete who is aware of their body and the effects of training on it. The younger athlete needs to develop this over time and … [Read more...] about Simple Progressions – Ashley Jones