Hi Marc, the reality of my program is that most of the players had been with me for 5 years and over that time we have used a range of different exercises, so for the most part the players select the exercises that they feel get them the best result from a wide selection that is posted under the various categories that we use:
Olympic/Modified
Squat
Hamstring/Lower back
Upper Body Push & Pull
Core
The strength sets/reps that i have used over the last wee while have served us well:
Week 1 – 6,5,4
Week 2 – 5,4,3
Week 3 – 4,3,2
For players still need upper body size I will use the following:
Week 1 – 12,10, 8
Week 2 – 10, 8, 6
Week 3 – 8,6,4
There is a lot more variation in our off season plan since we are not getting ready to play, like below is a sample of the methods we may use, hope that assists, cheers, ash:
Loading Methods and Examples
Plateau Load
3 x 10 @ 70%
Step Load
1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 10 @ 70%
Traditional Pyramid
1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%
Reverse Pyramid
1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%
Ascending Half Pyramid – Light to Heavy
1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%
Descending Half Pyramid – Heavy to Light
1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%
Ascending Rep Pyramid
1 x 4 @ 70%, 1 x 5 @ 70%, 1 x 6 @ 70%, 1 x 7 @ 70%, 1 x 8 @ 70%
Descending Rep Pyramid
1 x 10 @ 70%, 1 x 9 @ 70%, 1 x 8 @ 70%, 1 x 7 @ 70%, 1 x 6 @ 70%
Standard Set Wave
1 x 10 @ 60%, 1 x 10 @ 67.5%, 1 x 10 @ 65%, 1 x 10 @ 72.5%
Ascending Half Pyramid Wave – Light to Heavy
1st Wave: 1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%
2nd Wave: 1 x 10 @ 72.5%, 1 x 8 @ 77.5%, 1 x 6 @ 82.5%
Descending Half Pyramid Wave – Heavy to Light
1st Wave: 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%
2nd Wave: 1 x 6 @ 82.5%, 1 x 8 @ 77.5%, 1 x 10 @ 72.5%
Alternating Light to Heavy
1 x 8 @ 70%, 1 x 6 @ 77.5%, 1 x 8 @ 76%, 1 x 6 @ 82.5% OR 1 x 6 @ 75%, 1 x 1 @ 90%, 1 x 6 @ 82.5%, 1 x 1 @ 97.5%
Alternating Heavy to Light
1 x 6 @ 77.5%, 1 x 8 @ 70%, 1 x 6 @ 82.5%, 1 x 8 @ 75% OR 1x 1 @ 90%, 1 x 6 @ 75%, 1 x 1 @ 97.5%, 1 x 6 @ 82.5%
Cluster Sets
4 –5 x 5 x 1 @ 3RM load with 15 seconds rest in between each rep
Eccentrics
3 x 3 – 5 @ 125 %1RM, 6 – 10 seconds eccentric
Contrast Exercise
Back Squat 2 – 5 reps @ 85 %1RM Jump Squat 6 – 10 reps @ 45%1RM Repeat Vertical Jumps with Body weight
Cumulative Set
50 chins in as few sets as possible with 1-minute rest in between each set
Static – Dynamic
Hold at specific position for 3 – 5 seconds then explode concentric
Accentuated Eccentrics
Band training almost a free fall eccentric then perform the concentric as quickly as possible without a bounce
Contrast Loading
Bands, Chains, Weight Releasers
Progressive Segmental
Decreasing range of motion with increasing loading with successive exercises e.g.; Power Snatch, Power Clean, Clean Pull, Clean Grip Dead lift