Ashley Jones Q&A Archives Page 6

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    Getstrength
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    Hi Ashley

    Some of the staff at the Gym Company here in Ashburton are interested in learning more about your methods and techniques for strength and conditioning, particularly in sports training. We are looking at becoming more involved in the community in sports conditioning but would like to upskill ourselves more before we get out there and do it.

    As I’m sure you are busy with the Crusaders at the moment we understand if you don’t have the time but were interested also in seeing the setup you have for them and the types of training you do in the pre-season first hand.

    Do you have a charge to come and spend a day learning from you? Is this going to be possible? There would probably be 3-4 of us travelling up.

    Let me know your thoughts on this.

    Look forward to your reply

    Kind Regards

    Richard Wood
    Personal Trainer
    Gym Company Ltd.

    Hi Richard and thank you for your email enquiry, unfortunately at thie time I would be unavailable to host your group here at our training complex as we are getting close to starting our season if you were to contact me later in the year we could possibly see what we could do for you. To be honest we have no secret methods or ideas just the basics done well, which have been readily available on this site, so you have access to all the programs and methods I would use. Below is a complete list of the exercises we would use throughout a training year and also the methods that we would use to program with, so as you can see, simplicity is the key and a work ethic, as Mother Teresa is quoted as saying “we do no great things, just little things with great love”, cheers, ashley (email sent with methods to you)

    hey ash, i have read through most your articles and find my training to be quite different even though i am still training for rugby so my goals are almost the same as most others. My training consists of three day a week workouts with my rest days for body weight circuits and cardio. I break my training in to One upper body day, One lower body day, and one whole body day. I also try and start one or two of my session with a power lift.
    Please let me know what you think of it as I am desperate to excell and reach rep level in the next few years. I am trying to build up muscle mass whilst trying to cut down my fat. I am a backrower/ centre weighing in at 81 and thats after a big meal. I am also a personal trainer so getting in to the gym is no issue. Any help would be hugely appreciated as I am at a point where i feel i am gaining little ouf of my training and struggling to change it whilst still keeping my sport specific lifts.

    Day 1 – Snatch
    Back squat or front squat
    Goodmorning
    Deadlift

    Day 2 – Flat bench b/b
    Incline bench d/b
    Deadlift
    Machine row superset with bent over row
    machine shoulder press superset with upright row.

    Day 3 – Power clean
    squat
    Inlcine bench b/b
    chins
    Bentover row
    seated shoulder press b/b
    Upright row

    any advice would be awesome. thanks. Stefan
    P.s. being a traininer trying to get in to strength and conditiong and rugby specific training i find your articles and information on this site extremely helpful. keep up the great work.

    Hi Stefan, and thanks very much for your kind words, I hope that I can assist a few people along the way, it is often a difficult path, with lots of side tracks and let me tell you I have been down quite a few of those, so if I can keep just one on the highway, although I must admit some of those side tracks have been quite scenic.

    If you are trying top gain more mass I would probably advise you to do at least 2 full body and even possibly three per week, or go full body Monday and Friday and a more extensive upper body only program on Wednesday. Thanks for listing th exercsies but you have not told me what your rep and set structure is. I have my guys on the following if I want them to gain more mass:

    Week 1 – 8,6,4
    Week 2 – 5 x 5
    Week 3 – 6 x 4

    IN season for most players we follow the following unless there is a need for continued emphasis on mass gain:

    Week 1 – 6,5,4
    Week 2 – 5,4,3
    Week 3 – 4,3,2

    Then we select new exercises and repeat the weekly sequence, irrespective of whether it is inseason or in off season.

    I like a very basic program and feel that 4 or 5 exercises per session works well, I also like to start the day with an explosive movement, like you have listed, my suggested program would look like this:

    Full Body – 3 Days per week

    Monday
    Wednesday
    Friday

    Power Snatch
    Clean Pulls
    Power Clean

    Back Squat
    Combo Good Morning
    Front Squats

    Good Morning
    Incline Bench Press
    Dead Lift

    Bench Press
    Chins
    Push Press

    Bent Over Row

    Upright Row

    Or Full Body – Monday/Friday and Upper Body only on Wednesday

    Monday
    Wednesday – Upper Body
    Friday

    Power Snatch
    Incline Bench Press
    Power Clean

    Back Squat
    One Arm DB Row
    Front Squats

    Good Morning
    DB Flat Bench Press
    Dead Lift

    Bench Press
    Upright Row
    Push Press

    Bent Over Row

    Chins

    All the best and have a great year ahead, cheers, ash
    Hi Ash,
    In a couple of your articles for aerobic/anaerobic conditioning you have split your sessions into 3 areas 1-Repeated Speed, 2- Hill Repeats, 3- Fartlek/X country is that so you get an all round balance?

    If im wanting to do 2-4 conditioning sessions would i best using this format in my off-season program?just that like your article on rocks off season approach im looking to do an all round program including 3 days strength workouts.

    What examples would be the best for each of the 3 groups gym and field based?and how would you determine what sessions you would put them into in regards to repeated speed, Hill repeats and Fartleks/X country.

    Regards Ben

    Hi Ben, here are some options that we would use for both repeated speed and hill repeat sessions, we would do a cross country run over a varied terrain as well, this could be a 20 minute initial and increasing each week, we usually do repeated speed on a Monday, Hill Repeats on a Wednesday and the Cross Country on a Friday, we would do a fullbody weight session either on the morning with the running in the pm or if this proves too much do the full body program in the gym on the off days, our full body plan looks like this:

    1 x Olympic

    1 x Squat

    1 x Hamstring/Lower Back

    1 x Upper Body Push/Pull super set

    loading is usually lower body

    week 1 – 4 x 6

    week 2 – 5x 5

    week 3 – 6 x 4

    and upper body:

    week 1 – 4 x 6

    week 2 – 6 x 6

    week 3 – 6 x 4

    Running examples, select one for each workout, cheers, ashley

    Repeated Speed:

    20 x 40secs on 20secs rest distance based on 110% of VO2 max from 2,400m time trial range 150m to 220m

    30 x 100 m every 60 seconds

    5 minute continuous run then 5 x 10 x 50m every 30 secs with a 2.5 minute walk recovery between sets, then 5 minute continuous run

    5 minute continuous run, then ladder 25m, 50m, 75m, 100m, 125m, 150m, 175m, 200m, then down the other side walk back recovery between each x 2

    20 x 100m every 45 seconds, 20 x 50m every 30 seconds, 20 x 25m every 15 seconds (2 minute break between sets)

    200m in 40seconds rest 20 seconds, 100m in 20seconds rest 40 seconds x 10

    1200metres @ VO2 max pace

    Jog 75metres then sprint 25metres, turn jog 50metres then sprint 50metres, turn around jog 25metres then sprint 75metres, turn jog 75metres, then sprint 25metres, turn jog 50metres then sprint 50metres, turn around jog 25metres then sprint 75metres, turn jog 75metres, then sprint 25metres, turn jog 50metres then sprint 50metres, turn around jog 25metres then sprint 75metres, turn jog 75metres, then sprint 25metres, turn jog 50metres then sprint 50metres, turn around jog 25metres then sprint 75metres, turn jog 75metres, then sprint 25metres, turn jog 50metres then sprint 50metres, turn around jog 25metres then sprint 75metres.

    1200metres @ VO2 max pace

    Hill Repeats

    60secs/45secs/30secs/15secs walk backs equal to work effort x 10 repeats of the ladder

    5 x 1minute, 10 x 30seconds, 5 x 1minute, 10 x 30seconds, walk back recoveries

    1 x 5 minutes, 5 x 3 minutes, 5 x 1 minute.walk back recoveries

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