Ashley Jones Q&A Archives Page 12

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    Getstrength
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    Ash,

    I’ve read your articles now for around 6 months and they have been of great help, I just wanted to pick your brains on a few things. I’m a lock playing amateur rugby which means training twice a week and gym twice a week, game day Sat. I’ve just completed 6 weeks of hypertrophy on the off season, the pre season has arrived and I was wondering in what ways I should alter my gym sessions? I’ve read about the 2 full body sessions which includes the , upper pull ,upper press etc and the power session. The problem is the gym I train in is pretty basic in regards to bands, chains, blocks etc so I was wondering if you had any ideas how to change things round every 3 weeks? Should I be throwing in some bicep/tricep and shoulder super sets every so often? Last thing, where do you stand with incorporating deadlifts into any inseason routine? Many people see them as key in power development yet you don’t mention them often in your articles.

    Any help would be great,

    Cheers, Lloyd.
    Hi Lloyd, firstly the Deadlift is not a power exercise but a strength exercise, we have it as an option on all lower body pulling days and use it a lot with our developing players, it is a great true test of strength and a wonderful exercise to incorporate in any phase of your training. In season I would not worry about bicep/tricep work. Performing 2 workouts a week you could do a full body strength on monday and then a full body power on thursday, i would use the following for the first workout:

    Squat options
    Hamstring/Lower back options
    Upper Body Push
    Upper Body Pull
    Core

    rotate the sets and reps: week 1 – 4 x 6, week 2 – 2 x 5, 3 x 3, week 3 – 6 x 3 then change the exercises and start the progression again

    the thursday power workout

    Squat or Jumps options
    olympic movement
    Upper Body Push

    alternate 3 x 5 @ 60% with 5 x 3 @ 80% each week, stay with these for 6 week then change the movements.

    Cheers I hope this is of some assistance to you, cheers, ash
    Afternoon Ashley
    I am a Sports Medic with a premier club side in Oamaru. We have had a couple of bad seasons and have only just managed to put a very young team on the field for the last season. We did not perform as well as we should have, but in saying that the players are keen to put some extra effort in over the off season and get ready for 2008.

    Do you have any programs for specific positions eg props, locks, loose forwards etc.

    I don’t mind having to pay to put something together if required.

    These players are young enthusiastic and I would like to try and keep the momentum going. Even if you can just point me in the right direction

    Regards Allister Murdoch
    Sports Medic
    Excelsior Rugby
    Oamaru
    Hi Alister, I do not charge for my time or my programs, unless of course someone is making money off of them, what you have asked is quite a detailed question with many angles to look at training from, training age, specific strength’s and weaknesses need to be examined and also what type of game you want to play based on the skill levels of the players in key positions, I do not prescribe much to the ideas of position specific strength progams as all players need to be strong, as they also need to be quick and fit, what i recommend is that you come up to Christchurch and we can have a sit down chat and you can bring a memory stick and I can down load some specifics for you, if you email your contact number to this web site they will pass it on to me, I will be away till early August but you are welcome to come up any time after August 6th, cheers, ashley
    Afternoon Ashley
    I am a Sports Medic with a premier club side in Oamaru. We have had a couple of bad seasons and have only just managed to put a very young team on the field for the last season. We did not perform as well as we should have, but in saying that the players are keen to put some extra effort in over the off season and get ready for 2008.

    Do you have any programs for specific positions eg props, locks, loose forwards etc.

    I don’t mind having to pay to put something together if required.

    These players are young enthusiastic and I would like to try and keep the momentum going. Even if you can just point me in the right direction

    Regards Allister Murdoch
    Sports Medic
    Excelsior Rugby
    Oamaru
    Hi Alister, I do not charge for my time or my programs, unless of course someone is making money off of them, what you have asked is quite a detailed question with many angles to look at training from, training age, specific strength’s and weaknesses need to be examined and also what type of game you want to play based on the skill levels of the players in key positions, I do not prescribe much to the ideas of position specific strength progams as all players need to be strong, as they also need to be quick and fit, what i recommend is that you come up to Christchurch and we can have a sit down chat and you can bring a memory stick and I can down load some specifics for you, if you email your contact number to this web site they will pass it on to me, I will be away till early August but you are welcome to come up any time after August 6th, cheers, ashley
    hello Ashley,and my I say hello to all who might read this.
    I live in Sydney , Australia. my career as a strength and conditioner has been short , but I must say I have moved very fast in attaining knowledge and understanding. I put this down to the help of a man who was always willing to help and guide me, even though we had never met. through constant email my questions were always answered no matter what they question was . guidance was given to my trail of thought and encouragement was constant.

    thank you Ashley

    John
    Cheers John very nice of you to offer such kind words, I remember when I first stared out and people of the calibre if Harry Wardell, Lyn Jones, luke Borreginne, Mike Stone, John Garhammer, Bill Kraemer, always stopped to talk to me and answer my questions so anything I can give back is my gift back to them for the time and consideration they gave me, cheers, ash

    Hello Ashley,
    My name is Brendon Hartt and I am a South African living in Edinburgh, Scotland. I am a self employed Personal Trainer and I have recently completed a Kettlebell instructors qualification. I am really keen to exploit kettlebells in Edinburgh as they are still quite unknown and I would appreciate your point of view regarding the following questions.

    1. What are your general thoughts on kettlebells?

    2. Do you use kettlebells with your players and are there noticeable benefits in their strength and conditioning compared to traditional barbell and dumbbell work?

    3. Do you think that the double/single kettlebell snatch is a better exercise than the barbell snatch due to better range of movement, more stabilizers coming in to play?

    4. What are the main exercises you use and how do you integrate them into your programs.

    6. Do your players do heavy bell work 32kg -40kg?

    I look forward to hearing from you. Thanks for your time.

    Regards

    Brendon

    Hi there Brendon thanks for your interesting question I will do my best to answer your specific questions:

    1. What are your general thoughts on kettlebells? I believe they are useful tool to the arsenal of the s & c coach, they provide variety in programming, they are useful in unilateral training, they challenge the stabilisers, and they are very useful in warm up activities.

    2. Do you use kettlebells with your players and are there noticeable benefits in their strength and conditioning compared to traditional barbell and dumbbell work? We integrate the use of KB’s into our program with all other both traditional and non traditional tools for the development of power and strength. A regular use of KB’s is in warm up when the players will super set skipping and KB swings for 3 sets of 30 – 45 seconds of each, also they are used as a KB complex in warm up, and as an option in the general strength program, we have also had great results from suspending them on bands when squatting.

    3. Do you think that the double/single kettlebell snatch is a better exercise than the barbell snatch due to better range of movement, more stabilizers coming in to play? I do not think it is a better exercise but I like it as an option, possibly when a player has a damaged shouder, also I use it in a rotational fashion as well, the snatch produces the highest power output of any weight training exercise, so it is an essential in any s & c program.

    4. What are the main exercises you use and how do you integrate them into your programs. Single leg pistol squats holding a KB, KB’s attached to squat bar by bands, Turkish Get Up, KB Swings, See Saw Row, Press, Upright Row, Prone Alternate One Arm Row, Snatch, Clean, they are used as options in the strength program also often used in a circuit style or as a change of pace workout.

    6. Do your players do heavy bell work 32kg -40kg? Yes we do, 40kg is our heaviest KB and 8kg is our lightest.

    Hope that is of some assistance to you, cheers, ash

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