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  • #23273
    ashley
    Guest

    Following on from an earlier post to drlukemccabe, I thought I would add a little detail to the inseason plan, cheers, ashley
    https://www.getstrength.com/members/showthread.php?t=37&page=2

    In Season Weights

    Ashley Jones

    Firstly as the great Bruce Walsh used to say before his premature passing, all training in the season is health dependant, it is really not much point in setting up a fully periodised 12 week program only to find that by week 4 that Player X has an high ankle sprain and Player Y has a Rotator Cuff issue of some magnitude. So with this being said, planning is by nature extremely variable, as Rob Deans is want to say, “It is a living document”, so below is what I would like players to be able to do but all is open to negotiation and change, so that the player benefits from what they are able to do.

    These programs are based on a Saturday to Saturday game day schedule.

    Warm ups

    Often players will come straight from a field based activity or training so may not need a warm up and will want to get straight into it, the below is used if they are coming in fresh. They can choose from either of the listed options.

    Option 1:

    45 seconds of Kettle Bell swings super setted with 45 seconds of skipping x 5

    Hip Mobility – Forward and back hurdle walks or over and under hurdle

    Rotator Cuff – Cuban Press or Scare Crow DB 2 x 15 reps

    Option 2:

    Complex sequence with empty Olympic bar

    Muscle snatch from floor hang power snatch Snatch balance Squat snatch press overhead squat Combo good morning x 5

    Or

    Clean grip power snatch hang power clean sots press squat press front squat x 5

    Workouts Structure

    Monday – Upper Body (Size or Strength focus)

    Tuesday – Lower Body (Strength or Power focus)

    Thursday – Full Body Power or Lower Body Power Upper Body Size or Strength

    Or

    Monday – Full Body

    Tuesday – OFF

    Thursday – Full Body Power or Lower Body Power Upper Body Size or Strength

    Or

    Monday – OFF

    Tuesday – Full Body

    Thursday – Full Body Power or Lower Body Power Upper Body Size or Strength

    Full Body

    1 x Olympic

    ! x Squat

    1 x Hamstring/Lower Back

    1 x Upper Body Push

    1 x Upper Body Pull

    10 minute core circuit

    Sets and Reps

    Size (upper body only):

    w1 – 12/10/8 w2 – 10/8/6 w3 – 8/6/4

    Strength:

    w1 – 6/5/4 w2 – 5/4/3 w3 – 4/3/2

    Power Session

    Again stay with the same exercises for a 3 week period then change for next 3 week block

    1 x Olympic/Full Body

    1 x Squat

    1 x Upper Body Push

    Contrast each with a lower body or upper body plyometric exercise

    Lower Body Jumps:

    Knees to feet variations, Jump onto Box, Depth Jump variations, Repeat hurdle or long jumps

    Upper Body Plyometrics:

    Clap Push up variations, Jump up onto a box, Med Ball drop and push, Cross over push ups on a Med Ball, Wheelbarrow Hops on hands, Rebound Drop Push ups

    Schedule:

    w1 – 3 x 5 @ 60%/3 x 6 plyos

    w2 – 3 x 4 @ 70%/3 x 6 plyos

    w3 – 3 x 3 @ 80%/3 x 6 plyos

    Hope you can use some of the information to develop your own programs for the specific groups you work with , cheers, ashley

    #24299
    drlukemccabe
    Guest

    hey ashley

    thanks again for your input!

    could you please just explain the plyo workout? thanks

    w1 – 3 x 5 @ 60%/3 x 6 plyos

    w2 – 3 x 4 @ 70%/3 x 6 plyos

    w3 – 3 x 3 @ 80%/3 x 6 plyos

    #24298
    ashley
    Guest

    That is just 3 sets of 6 reps of a plyometric exercsie of your choice immediately after the power exercise, cheers, ashley

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