Week 1 - Off Season Physical Preparation for the Advanced Athlete - Strength Training Programs for Beginners to Elite Athletes

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

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