Re: Cusaders Off Season Program


Hi Luke I hope this will assist you, cheers, ashley

could you please give me an example of this type of workout then, including sets and reps etc… have read some of the other posts and a litle confused on some of them like 5,4,3,2,1 x 2 etc…? and time you should have inbetween each set etc..

This is a type of extended set cluster style or rest/pause method, there is a 10 to 15 second rest in between each group of reps, and I use 80 – 85% for the load, same weight all the way through the set, so in reality you end up performing 15 reps with a load you would usually be able to get 5 to 7 out normally in a straight rep fashion. Usually 2 to 3 minutes in between sets and often we will super set as well.

Full Body Strength

1 x Olympic(Power Snatch from floor)

1 x Squat(Bulgarian Sprinter’s Squat)

1 x Hamstring/Lower Back (Glute Ham Raise)

1 x Upper Body Push and Pull (Push Press & Weighted Chins)

In season I will usually periodise over 3 weeks then change the movements and go back to week 1, usually 1 – 2 minutes between sets:

Week 1: 6,5,4

Week 2: 5,4,3

Week 3: 4,3,2

If I were to split this I would do as follows:

Lower Body Strength

1 x Olympic(Power Snatch from floor)

1 x Squat(Bulgarian Sprinter’s Squat)

1 x Hamstring/Lower Back (Glute Ham Raise)

Select one additional exercise from any of the 3 categories above.

Upper Body Strength

1 x Upper Body Push and Pull- vertical emphasis (Push Press & Weighted Chins)

1 x Upper Body Push and Pull – horizontal emphasis (Bench Press & Bent Over Row)

Maybe use 1 exercise grouping for strength and the next for size and alternate these each week.

Week 1: 12,10, 8

Week 2: 10,8,6

Week 3: 8,6,4

I’d probably aim for speed session on the monday and then full body strength on tues with full body power thurs and upper body attached also..

Possibly Speed on the Monday morning and full body strength either straight after or later in the day would work as well or split it and do the lower body program on Monday and the Upper Body on the Tuesday and combine power and upper body on the Thursday as you have written..

could you also advise when to do other speed or plyo sessions, or would you integrate them together on the monday session collectively, starting with pure speed and then doing some of explosive stuff and plyos? also, do you think it would be enough rest from sat game to get a full benficial speed session on the monday or shall I split monday with upper body strength, then speed tues morning and lower body strength in afternoon?

I would include some field based plyo work with your speed session on Monday and then do some gym based plyos with your power work on the Thursday, I think the question will be answered by how you feel, you may have to push it all to Tuesday and reverse what I wrote earlier, do the upper body Monday and speed and lower strength on Tuesday. My players have options like that, to ensure they get what is best for them.

Hope this helps you out, happy to oblige. I will outline In season option in a another post shortly.

alot to answer I know, all your help most appreciated!