Running and Weights Sessions – Crusaders ’08 Off season.pdf

[ashley]

Click on link below

Running_and_Weights_Sessions–Crusaders _08_Off_season.pdf

[jmc404]

Super programme ash many thanks once again.
jmc404

[garethshepherd110@msn.com]

Like the way the individualisation of programmes is laid out there.

I also like the look of the 1st Session A/ Session B breakdown too- over a 6 wk period that should develop some serious grunt and explosiveness.

Couple in the speed work and the the cross country running- an underated tool- and thats a template for being in good nick come KO for the season.

Interested to know how these guys are eating to fuel the training and what they are eating between sessions etc. as they can’t just live off lucozade/ gatorade and protein drinks, and too much volume will leave them bloated for the next session.

[ashley]

Cheers Yed, quite a good use of BCAA’s during sessions, protein/CHO mix post training and regular snacks, creamed rice, cans of tuna, rice crackers, Musashi suplemements, ashley

[sbcrean]

Hi Ash,

With the 6 x 6 clusters you have in the 08 off season program, does that mean do 1 rep then 15 sec off all the way until 6 reps done then 2 min rest. Repeat 6 sets or 6 reps straight 15 secs off …. etc

Cheers

Scott

[ashley]

Hey Scott yes you are correct 15 secs rest after each rep in the cluster
and 2 minutes between sets, or you can increase the rest by 5 seconds
each rep within the cluster and maintain the 2 minutes rest between
sets, ie; rep 1 – 15 secs rest/rep 2 – 20/rep 3 – 25/rep 4 – 30/rep 5 –
35/rep 6 – 2 minutes repeat times 6, cheers, ash

[kaine]

Hi Ash,

I have been reading the crusaders off season program and I have a few questions;

1. What is the Marsh protocol, and
2. What is the Rule of 24.

I have not heard of these before,

Thanks in advance

Kaine

[ashley]

Hey Kaine these are explained in other posts on this site but to briefly
go over them:

Rule of 24 is just a method I came up with to set up set and reps
schemes to total 24 reps which I believe is a good number of reps per
exercise to develop size and strength, so 12 x 2, 8 x 3, 6 x 4, 5 x 5
(almost), 4 x 6, 3 x 8, 2 x 12

Marsh protocols are named after the best s & c coach in the world of
rugby Damian Marsh of the Brumbiesand was developed after conversations
with him, it is a way of rest pausing the Rule of 24 to increase the
number of reps you can get at a higher percentage of maximum, say using
a 4 x 6 protocol you could do the following:

Week 1: straight 4 x 6 @ 80% 1RM
Week 2: break each set of 6 into a 2 x 3 sub set and rest 30 seconds
between the 2 now you will use 90% of 1RM, still do 4 sets
Week 3: beak each set of 6 in a 3 x 2 sub sets and rest 20 seconds
between each group of 2 reps now you will be able to use say 95% of 1RM

As you can see the permutations are endless

Cheers,ashley

[kaine]

Cool, thanks.

Great ideas.

Kaine

[sexyopenside]

Hi Ash,

I played my last game last saturday, what would you recommend to do leading up to pre season so im fit and strong ready for next September.

Im 5ft 11 and i weigh 14st 3 and i got a good fitness base running the 2000 400meters in 8 minuites 55 seconds,

Much appreciated if you could sort something out,

Cheers

[ashley]

I would take 2 weeks off totally and relax and have a break and then jump into some of the sessions that I have listed in past posts not much changes year to year so with your aerobic fitness being so good I would be working on speed power and strength and repeated speed and hill repeats all of these sessions have been posted up so just work through some of the ones you have done before and I am sure you will come back in fantastic shape for the next campaign, cheers, ash

[sexyopenside]

Hi Ash,

Could you please outline a plan for the next six weeks for weights, repeated speeds sessions. My aim is to increase my strength and size weighing only 14stone 3lb. My aerobic fitness is very good, i feel i need to work on my speed for next season that starts September 2009.

Many Thanks

[ashley]

Since you are aerobically very good you need to prioritise speed so:

Monday: Speed followed by heavy power Size Upper body

Tuesday: Boxing or Wrestling or Mixed Martial Arts Intervals on cardio equipment 20 minutes

Wednesday: Speed followed by Full Body Strength

Thursday: Boxing or Wrestling or Mixed Martial Arts intervals on cardio equipment 20 minutes

Friday: Speed followed by light power size upper body

Saturday: Anaerobic/Aerobic session – Hill repeats or repeated speed or cross country fartlek

I will flesh this out a little bit more but for now I would like you to think about what you think you should be doing within this template, cheers, ash

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