Week 1 – Off Season Physical Preparation for the Advanced Athlete

Off Season Physical Preparation for the Advanced Athlete with Questions and Answers

By Ashley Jones

Monday

AM – Repeated Speed/Interval session

(see end of document)

PM – Full Body Weights

1 x Olympic,

Week 1: 4 x 6 @ 80%
Week 2: 4 x 3/3 cluster with 15 secs between each cluster of 3 @ 85%
Week 3: 4 x 2/2/2 cluster with 15 seconds between each cluster of 2 @ 90%
Week 4: 4 x 1/1/1/1/1/1 with 15 seconds between each rep @ 95%

1 x Squat

Week 1 – 4x6

Week 2 – 6,5,4

Week 3 – 5,4,3

Week 4 - 4,3,2

2 x Horizontal Push/Pull Upper

Week 1 – 4x6(first exercise) & 3 x 8 (second exercise)

Week 2 – 5 x 5 & 2 x 12

Week 3 – 6 x 4 & 4 x 6

Week 4 – 2 x 12 & 5 x 5

Tuesday

Cross Training option select one from the booklet

Boxing/Wrestling/Martial Art

Yoga/Stretch

Wednesday

AM – Speed/Weights combo session or just speed first and strength/power after the session if you can not combine the two areas

10 minutes of general movement drills as warm up; then

Fast Feet Footwork Ladders

(use a variety of options with a run out)

Mini Hurdles

(forward & lateral series – march, skip & run)

Harness work

(forward & lateral series – march, skip & run)

Gym – Power Snatch 6 x 3 @ 60 – 80% super set with 3 knees to feet jumps with DBs held in hands

Accelerations

10 x 15 metres from 5 different start positions

Parachute & Release

22 or 28 metres with parachute then 28 or 22 metres without it, walk back recoveries x 8

Gym – Hang Clean 4 x 4 super set with 4 Rebound Depth Jumps

Bounds 4 x 50 metres with walk through to far end recovery

Sled Sprints

6 x 22 metres with a sled + 20kg, full recovery between reps

Gym – 1/4 Explosive Squat or Jump Squats or Band Box Squats 5 x 5 super set with 5 repeat long jumps

PM – Upper Body Weights

1 x Barbell Upper Body Push/Pull super set week 1 – 6,5,4 week 2 – 5,4,3 week 3 – 4,3,2
1 x DB Upper Body Push/Pull super set week 1 – 12,10,8 week 2 – 10,8,6 week 3 – 8,6,4
1 x BW Upper Body Push/Pull super set (3 x max reps non stop 6 sets)
week 1 – Hindu Push ups/Fat Mans Chins week 2 – Dips/Chins week 3 – Handstand Push ups/Rope in each hand chin ups
Thursday

Cross Training option select one from the booklet

Boxing/Wrestling/Martial Art

Yoga/Stretch

Friday

AM – Hill Repeats(See booklet for further options)

Week 1: 1 x 5 min, 5 x 3 min, 5 x 1min (1:0.5 walk back recovery)

Week 2: 15 x 60secs/30secs (1:0.5 walk back recovery)

Week 3: 10 x 60secs/45secs/30secs/15secs (1:1 walk back recovery)

Week 4: 15 x 30secs/15secs/45secs (1:1 walk back recovery)

PM – Full Body Weights

1 x DeadLift

Week 1: 4 x 6 @ 80%
Week 2: 4 x 3/3 cluster with 15 secs between each cluster of 3 @ 85%
Week 3: 4 x 2/2/2 cluster with 15 seconds between each cluster of 2 @ 90%
Week 4: 4 x 1/1/1/1/1/1 with 15 seconds between each rep @ 95%

1 x Single Leg Option

Week 1 – 4x6

Week 2 – 6,5,4

Week 3 – 5,4,3

Week 4 - 4,3,2

2 x Vertical Push/Pull Upper

Week 1 – 4x6(first exercise) & 3 x 8 (second exercise)

Week 2 – 5 x 5 & 2 x 12

Week 3 – 6 x 4 & 4 x 6

Week 4 – 2 x 12 & 5 x 5

Conditioning Options

Bike

60 minutes

1 minute spin with high leg speed

1 minute out of the seat climb with a heavy resistance on the bike

45 minute steady state ride with a burst of speed every 2 minutes for 20 to 45 seconds

Mountain bike ride for 60 – 90 minutes your choice of terrain and location, challenge yourself.

Row

30 x 45 seconds on try and row greater than 220 metres then 15 second rest then 15 minutes continuous how far can you row?

Interval ladder

1 minute hard @

2 minutes hard @ < 1:40

3 minutes hard @

4 minutes hard @ < 1:55

5 minutes hard @ < 2:00

rest 30 seconds between efforts and 2 minutes between sets, do 4 sets

Swim

Hypoxic 200’s – first 50 breathe every 2 strokes, next 50 breathe every 4 strokes, next 50 breathe every 6 strokes, last 50 breath every 8 strokes. Rest half the time it took you to swim the 200. Do 10 reps

50 metre repeats: swim a hard 50m then using your arms only drive up and out of the pool then walk back and go again x 30

45 minute steady state swim

Repeated Speed/Interval Run options

Session 1

5 minute run warm up steady pace

20 x 40 secs with 20 secs rest must run between 175 – 200m each repetition

5 minute run steady pace

STRETCH

Session 2

5 minute run warm up steady pace

6 sets x (40m, 80m, 120m) jog back recoveries with 3 minute walk between sets

5 minute run steady pace

STRETCH

Session 3

5 minute run warm up steady pace

10 x 400m sprint the bends and jog the straights, continuous

5 minute run steady pace

STRETCH

Session 4

5 minute run warm up steady pace

15 x 200m in 40 seconds with 20 seconds rest then 100m in 20 seconds with 40 seconds

rest

5 minute run steady pace

Session 5

5 minute run warm up steady pace

30 x 100 in < 17 seconds going every 45 seconds

5 minute run steady pace

STRETCH

Session 6

5 minute run warm up steady pace

18 Holes of Fartlek Gold Course running, ¾ pace the Par 5’s, fast pace the Par 4’s and sprint the Par 3’s, walk from green to next tee

5 minute run steady pace

STRETCH

Session 7

5 minute run warm up steady pace

20 x 1/2 Gasser – start lying face down with chin on sideline get up sprint to the other side of the field, go down get up and sprint back to other side, recover, go every 60 seconds and try and keep the work time under 27 seconds

5 minute run steady pace

STRETCH

Session 8

Beep Test; then

20 x 50 metres sprints with walk through to other end of field, immediate turn and go; then

Beep Test again but starting at level 8

STRETCH

 

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