January Crusaders Super 14 Program

[ashley]

January Crusaders Super 14 Program

https://www.getstrength.com/downloads/January_Program_Crusaders.pdf

[jmc404]

Hi Ash
What Are The Anerobic Games You Have Listed In The Crus Schedule?

Tks
Jmc404

[ashley]

Hi there they are conditioning games we play with the ball in hand below are a few examples cheers, ash:

Goal Line “D”

Attackers have 2 extra players than defenders.

Attack starts 5 metres away from goal line place another cone 2 metres out from goal line the defenders can not move out past this cone, attackers just have to run across the line to score they do not have to ground the ball, if an attacker is tagged (2 handed) the ball is passed back to the 5 metre line to start the next attack, attackers have 2 minutes to score as many points as possible, any time the ball is dropped, knocked on, passed forward that attacking raid is finished and the ball has to go back to the 5 metre line to go again.

Offside Touch

First pass must always go back then attack to furthest try line, attacking team gets 2 touches, after 2nd touch turnover, ball can be passed after the restart pass in any direction, to ensure everyone is working all the time all the attacking team must be inside the 22m area before the try can be scored, the team that scores retains possession and defending team must push inside the attacking half way line otherwise the try is worth 2 points, another version is man on man where you can only tag your partner and vice versa, plus you can add a sweeper that can tag anyone as well, can be played as a kicking game grubber kicks only and no running with the ball post reception of the grubber kick.

Speed Ball

Played with a soccer ball, normal soccer rules apply but if you can catch the ball on the full you then play on for three touches with normal touch football rules applying after the 3rd touch the ball is dropped and neither the defender or attacker involved in that last play are allowed to touch the ball. The same rule applies for forward pass or knocked on ball. Play on full field.

One Touch

Best played across the field 50m line to try line being sidelines, both teams start on the sidelines (now try lines) one in possession the other being defenders, normal touch rules apply attackers only get one play when touched they all have to sprint back to their respective try line before they can push up in D, the new attacking team must pass once from the breakdown and then play continues in same fashion. Upon a try being scored the scoring team stays in possession and both teams swap side and restart from the try lines.

Drop Off Touch

Normal touch rules apply, other than when a person makes a touch he has to sprint around his own goal posts before being eligible to be on D again, attacking team gets 6 touches, no kicking is allowed.

Cone Ball

Field set up with cones on the junction of the 22m both ends and the 50m lines with the 5 m lines, this is when you are playing on the full field playing across the field. Scoring is as follows if you run the ball in and put it down on a cone 5 points, if you score other than putting the ball on a cone 3 points and if you receive a grubber kick in the scoring area you get 1 point. Ball must be passed backwards at all times, you get 2 touches and then have to hand the ball over, you can grubber to yourself and to another players once per possession.

[jmc404]

Tks Ash will try these out.

Jmc

[marc]

Hi Ash

Please can you go into more detail on the actual upper and lower body exercises, the order and the number of reps used? Also what’s the Strongman Circuit?

Many thanks
Marc

[ashley]

Hi Marc, the reality of my program is that most of the players had been with me for 5 years and over that time we have used a range of different exercises, so for the most part the players select the exercises that they feel get them the best result from a wide selection that is posted under the various categories that we use:

Olympic/Modified
Squat
Hamstring/Lower back
Upper Body Push & Pull
Core

The strength sets/reps that i have used over the last wee while have served us well:

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

For players still need upper body size I will use the following:

Week 1 – 12,10, 8
Week 2 – 10, 8, 6
Week 3 – 8,6,4

There is a lot more variation in our off season plan since we are not getting ready to play, like below is a sample of the methods we may use, hope that assists, cheers, ash:

Loading Methods and Examples

Plateau Load

3 x 10 @ 70%

Step Load

1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 10 @ 70%

Traditional Pyramid

1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%

Reverse Pyramid

1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%

Ascending Half Pyramid – Light to Heavy

1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%

Descending Half Pyramid – Heavy to Light

1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%

Ascending Rep Pyramid

1 x 4 @ 70%, 1 x 5 @ 70%, 1 x 6 @ 70%, 1 x 7 @ 70%, 1 x 8 @ 70%

Descending Rep Pyramid

1 x 10 @ 70%, 1 x 9 @ 70%, 1 x 8 @ 70%, 1 x 7 @ 70%, 1 x 6 @ 70%

Standard Set Wave

1 x 10 @ 60%, 1 x 10 @ 67.5%, 1 x 10 @ 65%, 1 x 10 @ 72.5%

Ascending Half Pyramid Wave – Light to Heavy

1st Wave: 1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%

2nd Wave: 1 x 10 @ 72.5%, 1 x 8 @ 77.5%, 1 x 6 @ 82.5%

Descending Half Pyramid Wave – Heavy to Light

1st Wave: 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%

2nd Wave: 1 x 6 @ 82.5%, 1 x 8 @ 77.5%, 1 x 10 @ 72.5%

Alternating Light to Heavy

1 x 8 @ 70%, 1 x 6 @ 77.5%, 1 x 8 @ 76%, 1 x 6 @ 82.5% OR 1 x 6 @ 75%, 1 x 1 @ 90%, 1 x 6 @ 82.5%, 1 x 1 @ 97.5%

Alternating Heavy to Light

1 x 6 @ 77.5%, 1 x 8 @ 70%, 1 x 6 @ 82.5%, 1 x 8 @ 75% OR 1x 1 @ 90%, 1 x 6 @ 75%, 1 x 1 @ 97.5%, 1 x 6 @ 82.5%

Cluster Sets
4 –5 x 5 x 1 @ 3RM load with 15 seconds rest in between each rep

Eccentrics
3 x 3 – 5 @ 125 %1RM, 6 – 10 seconds eccentric

Contrast Exercise
Back Squat 2 – 5 reps @ 85 %1RM Jump Squat 6 – 10 reps @ 45%1RM Repeat Vertical Jumps with Body weight

Cumulative Set
50 chins in as few sets as possible with 1-minute rest in between each set

Static – Dynamic
Hold at specific position for 3 – 5 seconds then explode concentric

Accentuated Eccentrics
Band training almost a free fall eccentric then perform the concentric as quickly as possible without a bounce

Contrast Loading
Bands, Chains, Weight Releasers

Progressive Segmental
Decreasing range of motion with increasing loading with successive exercises e.g.; Power Snatch, Power Clean, Clean Pull, Clean Grip Dead lift

[ashley]

Exercise Chart

https://www.getstrength.com/members/showthread.php?t=39

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