The players followed a 3 phase programme split into 3x3week cycles with 1 week off-load weeks.
Phase 1-General Prep A
Phase 2-General Prep B
Phase 3-Specific Prep
The make up of the strength programme concentrated on improving the power clean and the back squat. All other lifts in the programme are geared towards improving these lifts. The exercises used are the reverse hyper, glute ham raises, rdls and good mornings. In upper body work the 2 main lifts were weighted chin-ups and db bench press. Again all over lifts were aimed at improving these lifts.
Players completed 4 strength sessions per week and 1 grip/guns session. 1 speed session. 2 strongman sessions. 1 hill/steps session. 1/2 conditioning games. They also 1 stretching session.
As you can see we did not do anything radical but concentrated on core lifts, the sessions never exceeded 50 minutes but the intensity was extremely high with players working in small groups pushing each other constantly.
The inspirations for this programme come from information I learnt on Charles Poliquin’s internships and through work done by louie simmons and joe defranco.
Obviously not all the athletes followed this programme as for some we had to put them through structural balance programmes and the older players programmes had to be modified. The programme i described was followed by the majority of players.
Anymore questions are welcome.
Tom.