Re: GPP – Strength & Cond

#24625
luket
Guest

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

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