Full Body Power

[ashley]

Full Body Power

Choose ONE exercise from each category:
Wk 1 – 3 sets x 5 reps @ 60%/Contrasts 3 sets x 10 reps
Wk 2 – 4 sets x 4 reps @ 70%/Contrasts 4 sets x 8 reps
Wk 3 – 5 sets x 3 reps @ 80%/Contrasts 5 sets x 6 reps

(1a) Power Snatch or Power Clean or Clean Pulls or Power Tackler or One
Arm DB Snatch

(1b) Repeat Hurdle Jumps or Knees to Feet Jumps or Box Jump ups or Band
Jump outs or Repeat Vault Boxes or Crossover Fast Feet or Double Rope
Jumps

(2a)Quarter Explosive Squat or Band Box Squat or Jump Squat or Band
Power Sprinter

(2b) Repeat Hurdle Jumps or Knees to Feet Jumps or Box Jump ups or Band
Jump Outs or Repeat Vault Boxes or Crossover Fast Feet or Double Rope
Jumps

(3a) Push Press or Band Bench or Split Jerk or Jammer or One Arm
Rotational Jammer

(3b) Clap Push ups or Plyo Rebounds or MB Cross-Over Push ups or Push
Jumps

2 sessions per week say Monday or Tuesday and then again on Thursday,
but on the Thursday workout I would just do the weights exercises
without the contrasts, I would also just concentrate more on the speed
sessions around this power session and top up your repeated speed at the
end of training sessions with say off the ground 22’s and jog through
50’s, so a session would be:

20 x 22 metres going every 15 seconds (5 minutes)
Walk to far end of field for recovery
10 x 50 metres then jog through to far end every 30 seconds (5 minutes)

Cheers, ashley

[callummahoney]

Ash,

With the loading parameters, do you vary them in accordance with exercise choice? ie use lower % on jump squat than box squat

Also do you take bands into account when loading?

[ashley]

Yes we have the set percentage but this is modified if we do not feel we
are getting the expolosiveness we need, also with the Tendo unit we can
monitor the bar speed a lot more objectively and prescribe loading based
on that, we may use a lower percentage when we use bands for our less
experienced or strong players, ash

[callummahoney]

Ash,

If you did a speed session immediately before full body power, would you still include the contrasts?

Thanks,
Callum

[ashley]

It would depend if I was going to use any plyometric work in the speed session itself, but for the most part probabaly no I would just do the power work and leave out the contrasts, cheers, ash

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