Lower Body Power & Strength

Last Updated on

Lower Body Power & Strength

Ashley Jones

 

These lower body programs originally came out of deciding to help out a great friend of mine with some advice for assisting with his burgeoning Cycling career. It also gave me an opportunity to gather my thoughts and to organize the many options I have programmed over time into a collection of programs.

 

Also I  now realize that the use of more single leg movements than I have previously programmed  is of great benefit to the athletes I train, but do not get too carried away and throw the baby out with the bath water, it is still important to use the major bi-lateral movements for an overall base of strength and power.

 

If you are not trained or do not a have a trainer that is proficient in the teaching and performing of the Olympic or modified Olympic lifts, do not attempt them, either leave them out of the program or find someone who can teach you them.

 

Of course, all these options are interchangeable so do not feel that you are locked into one of the programs as written, you may decide to combine certain movements with others, if you are unfamiliar with some movements you may be able to find them in the Exercise Index attached to the www.elitefts.com web site or to the www.exrx.net site or you tube as well.

 

As always Train Hard, Train Smart and make a difference in someone else’s life.

Chart Below

(more…)

Continue Reading

Power Play

Last Updated on

Power Play
Ashley Jones

A simple and basic approach to inseason power training for all sports specifically rugby. Alternate weekly between two different set/rep/load protocols.

In the first week utilize a schedule based on light and fast, an inter muscular co-ordination approach (Schmidtbliecher):

3 x 5 @ 60% of max, light and fast

Continue Reading

Simplicity, Complexity & Chaos

Last Updated on

Simplicity, Complexity & ChaosRandom Ideas to Start the New Year

By Ashley Jones

As the old year closes and 2008 begins I find it is an opportune time to analyse my training and ideas and decide what to discard and what to keep for the year ahead. I remember I had an opportunity a few years ago at this holiday time to trial a program, I was 40 at the time and thought, why not see what can happen.

Continue Reading

Double Trouble

Last Updated on

Double Trouble
Ashley Jones, Crusaders – Super  Rugby two (2) exercises complexed together as a hybrid movement. They can be used as a warm up for any program, an loading sequence on their own or a lead in…..By Ashley Jones

A few years ago I wrote an article for Milo (www.ironmind.com) entitled Triple Treats, where I detailed a method of training using three (3) similar movements starting with the movement you would use the lightest weight and when you can no longer perform three reps with the weight then move to the next exercise. The three most popular triples treats would be, utilizing a push, pull and squat philosophy would be:

Push – Miltary Press, Push Press, Split Jerk

Pull – Power Snatch, Power Clean, Clean Pulls or Clean Grip Dead Lift

Squat – Overhead Squat, Front Squat, Back Squat

(more…)

Continue Reading

Programming for Athletic Performance

Last Updated on

Damian Marsh, Athletic Performance Coordinator, ACT Brumbies Rugby Union
Ashley Jones, Physical Performance Coordinator, Crusaders Rugby Union

Some days we feel like John Nash, searching for that “one original thought” that changes the way people look at a particular problem. To develop a system of programming that is “profound in its simplicity” and remove the “complicate to profit” (Peter Harding) mentality that seems to have pervaded many “experts” ideas.

Firstly, some thoughts that have inspired us along the path to write this particular piece, all from the mind of Louie Simmons;

“strength training is the overcoming of weaknesses”

(more…)

Continue Reading

Training Plan

Last Updated on

Training Plan

Ashley Jones

Just finished a workout and thought you may be interested in what we are currently doing. My dear friend and colleague, Damian Marsh, has asked me to use more commas and full stops in my writing, so here goes.

Firstly, why do I strength/power train. Simply because I believe that all strength coaches should do as Dave Tate says and “spend time under the bar” and even better try and compete at least once, in one of the strength sports. Whether it is power lifting, Olympic lifting, strongman/woman, highland games is up to you, but you will experience something that is truly special.

(more…)

Continue Reading

Speed & Agility Training for Rugby – The Warm Up – Damian Marsh

Last Updated on

Introduction
A general warm up can be used to increase the core temperature of the body consisting of general running, stretching and dynamic range of motion exercises. However, the latter stage of the warm up can be made more productive by incorporating drils that aid in technical development or specificaly lead into the type of speed or agility session to be performed.
The folowing drils are some examples of drils to use in the warm up that have a specific focus. Where possible they can be performed with a run out to transfer the theme of the dril into the specific running action.

(more…)

Continue Reading

End of content

No more pages to load

Close Menu
×

Cart

[wpforms id=”8″]