Re: off season program for outside back
Thanks Joe. That gives me a better picture of you. I would say your strength levels are definately above the line so the issue becomes how well you transfer that onto the field. I would just maintain max strength with your focus on skill, speed and power. You could set up your program as follows
(Warm ups not included)
Monday – Acceleration Focus
Field
1A. Wall Drill 4 x 3es
1B. Speed Bound
2A. Sled Sprint 5 x 10m
2B. Sprint 5 x 10m
3. Sprint 2 x 20m
4. Arc Sprint Left 2 x 20m
5. Arc Sprint Right 2 x 20m
Gym
1A. Hang Power Clean 3-5 x 3-5
1B. Single Leg Box Jump 3-5 x 3-5es
2A. Trap Bar Deadlift 3 x 3-6
2B. Box Jump 3 x 3-5
3A. Upper Push
3B. Upper Pull
4. Abs
Wednesday – Max Velocity
Field
1A. Patters 4 x 10m
1B. Stiff Legged Bounds 4 x 15-20m
2. Fly In Sprint 3-5 x 30/10m (include arc fly ins)
3. Ins & Outs 3-5 x 15/15/15/15m
4. Sprints 3-5 x 40-60m
Gym
1A. Hang Power Snatch 3-5 x 3-5
1B. Hurdle Jump 3-5 x 3-5 (fast contacts)
2A. Jump Squat with Bar 3-5 x 3-5
2B. Borzov Jump 3-5 x 3-5
3A. Upper Push
3B. Upper Pull
4. Abs
Friday – Agility/Mixed Focus
Field
1. MB Caber Toss Forwards – Drop to Push Up position and scramble out 10m x 5
2. MB Caber MB Squat & Chest Throw Accel 10m x 5
3. Lateral Hop x 3 into 10m sprint (if hopping to left, hop on left leg and drive off at 45degrees to right on sprint out) x 3-5es
4. Agility Scramble x 5 (Set up a 20m long x 10m wide rectangle and place a variety of cones or poles within the grid. When you enter the grid you sprint towards the other end but side step/ swerve the cones or poles. You can have a few different coloured cones for spins or hitting the deck. e.g. sidestep the white poles but spin on the red poles).
5. Ins & Outs 15/15/15/15m x 5 (Must be done as a swerve not just a straight sprint. You can also have ball in hand and have a chip and chase component)
Gym
1A. Hang Power Split Snatch 3-5 x 3-5
1B. Zig Zag Bounds 3-5 x 3-5 (fast contacts)
2A. High Box Step Ups 3-4 x 6-8es
2B. Lateral Bound 3-4 x 3-5es
3A. Upper Push
3B. Upper Pull
4. Abs
You can just add your skills and conditioning around this program depending on how you feel. However, remember the goal is speed and power so don’t let your other training negate this.
Hope this helps
Damian
