Hey Simon
You know you guys were lucky at the weekend haha…, thanks for your hospitality.
That programme looks awesome mate. I defiantly am going to use some of that stuff you posted. I thought i would share some of my experiences over the last 3 seasons. You tend to get a lot different training ages and goals (Set by the coach or athlete etc). I have found the first years have very little training base and I normally run a concurrent type regime to address all aspects of conditioning (Speed, anaerobic, aerobic conditioning with some basic strength work). Its important not to initially super saturate this group with conditioning or you will get niggles. I like how you included 2 on one off. 3 weeks for loading with a week off or really light week has worked for me.
My year 2-3 generally have more tolerance to volume and are progressed. I try and individualise these athletes more by including training options (which i empower the athlete to pick haha) . To do this successfully you need to run maybe 3-4 different sessions throughout the day. More work on your part but you gain greater credibility and results from your athletes. Below is an example of what the academy will do before Christmas. I hope this stimulate some more ideas.
Year 1 Goals
· Foundation lifting (technique/volume)
· Acceleration/Agility Develop
· Other Energy system Develo
Monday
Speed 30mins
Footwork
Acceleration
Agility
Lower 30-40mins
Jumps
Bilateral Squats
Unilateral Squat
Hamstring
Prowler
Tuesday
Upper 40mins
Barbell
DB/KB
Body weight
Wednesday
Skills only
(Rest from Conditioning)
Thursday
Short Interval
20x20m
Full body Strength/Endurance
Deadlift
Military
Sled Complex/strong man (1 exercise) Jungle gym
Friday
Conditioning Option (Athlete dependent)
Hill Run Or Hill Repeats Or Cross Train
Year 2-3 Goals
· Strength or Size (athlete dependant)
· Speed/Power Development
· Other Energy system Develop
Speed Power Complex Or More traditional Speed then Strength
10×10 off ground
Speed squats 5×2
Coupling
Hurdle jumps 5×5
Accelerations 30-40m
Cleans Or Snatch 4×4
Sleds or Prowlers x4
Max effort squat or deadlift 3×6 (marsh)
Tuesday
Upper 40mins
Barbell
DB/KB
Body weight
Wednesday
Skills Short Interval
20x20m
10x50m
Thursday
Short Agility 20mins
Ladders
Agility
Med ball throws
Full body Strength
(Squat push pull) Jungle gym (high reps BW)
Or
Strong man (3exercise circuit) Jungle gym (high reps BW)
Friday
Conditioning Option (Athlete dependent)
Hill Run OrHill Repeats Or Cross Train
Luke