Off Season training in prep for ELV’s

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Viewing 8 posts - 16 through 23 (of 23 total)
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  • #24727
    alana
    Guest

    Thanks Ash, don’t feel to bad now after hearing that. I just want to check that if i do this once a week should i continue with my other 2 sessions?

    Cheers
    Alana

    #24717
    ashley
    Guest

    Hey Alana see how you recover from this session, you may have to drop one but your body will tell you what to do, just make sure you listen to the signals it sends you, ash

    #24728
    alana
    Guest

    Hey Ash,

    Hope you had a great festive season. I have just completed the week progression you gave me and am feeling so much better for it. I honestly feel i am the fittest i have been in years for this time of year! I am also the heaviest i have been but feel that i am quicker and stronger, which i am very happy with.
    I am just wondering where to go from here? Your thoughts &/or guidence would be greatly appreciated
    Cheers
    Alana

    #24718
    ashley
    Guest

    Hi Alana that is great news you certainly must have been putting in a
    full effort as the program is just a small part of the success, you are
    the biggest part of it, well done, let me know when your competition
    starts or what phase of your year you are currently in and I can plan
    something from there, cheers, ashley

    #24729
    alana
    Guest

    Thanks Ash has been a hard slog particularly with temps above 40 out here for last 2weeks.
    My competition kicks off in 1st weekend in April but i have a few 7’s tournaments and 10’s tournaments coming up at end on Feb and beginning of March.
    Cheers Alana

    #24719
    ashley
    Guest

    Hey Alana, yes I have watched with interest the heat wave across
    Australia, amazing weather, we even had back to back 30 degree days
    which is very hot for us,as to your program, I would shift into a more
    power based program:

    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

    #24730
    alana
    Guest

    Thanks Ash

    Yeah the headt wave has been amazing. 30 degrees in Christchurch is very warm no wonder my work collegues at PGG Wrightson have been complaining.

    Will let you know how i go with new program, look forward to the challenge. Off to do a beep test tonight to see where i am at.

    Cheers
    Alana

    #24731
    alana
    Guest

    Hey Ash,

    Hope you are well and looking forward to the clash with the Highlanders tomorrow?

    I have just completed the last program you gave me which i found ok. I have just completed a couple of 7’s tournaments and am now preparing to start the season. Our next major event is our selection trials for our provincial side at the end of April. Wondering if you have any new lifts and running ideas? Or should i just change the lifts to different one above.

    Very exciting times with the world cup 7’s on in Dubai especially as the women are there for the 1st time! Can’t wait to see the aussie girls take to the paddock and hopefully bring home that cup home!

    Cheers
    Alana

Viewing 8 posts - 16 through 23 (of 23 total)
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