AFL annual strength program by ashrafp

VIEWS: 535 PAGES: 74

									                                 TEAM PROFILE


Competitive History
The Brisbane Lions have played in the Australian Football League (AFL) since
1997 as a result of a merger between the Brisbane Bears and Fitzroy Lions. The
Lions have endured a mixture of good and bad results as can be seen from their
finishing positions below:
   1997 Made finals
   1998 Wooden spoon
   1999 4th
   2000 5th
   2001 Premiers
   2002 Premiers
   2003 Premiers
   2004 2nd
   2005 11th
   2006 13th


Training Status
The Brisbane Lions have a senior squad of 36 players but have recently lost the
experienced Michael Voss and Mal Michael to retirement. The playing and training
age of players is varied with veterans such as Chris Scott and Nigel Lappin playing
since 1994, whereas 4 rookies have been drafted by the Lions who have yet to
play an AFL game.

Gym-based training at the Lions accounts for the vast differences in training ages
by placing players in different “groups” according to physical strengths and
weaknesses. For example, those younger players who may require increases in
muscle mass will train together.
                            ANNUAL TRAINING PLAN

See page 5


Transition Phase: The primary objectives of this phase are:
      Physical regeneration after the competitive season
      Psychological regeneration after the competitive season
      Maintain some basic fitness through active recreational pursuits (eg
        surfing)
      Address any injury concerns with medical personnel.


General preparation phase: The primary objectives of this phase are:
      Develop an aerobic base that will allow other training goals to be met in
        later phases
      Participate in aerobic cross-training activities with a view to maintaining
        physical & psychological health later in the competitive year
      Address any muscle imbalances through specific strength work
      Increase lean muscle mass & maximum strength
      Participate in a pre-season training camp.


Specific preparation phase: The primary objectives of this phase are:
      Continue development of maximum strength
      Development of peak power and rate of force development (RFD)
      Development of anaerobic endurance and repeated sprint ability (RSA)
      Development of acceleration and agility over position-specific distances.


Competition phase: The team objectives of this phase are:
      To finish the competitive season in the top 6
      To win 80% of home games.




                                          2
The physical/psychological objectives of this phase are:
      To maintain physical components (strength, power, speed, endurance)
        throughout the season
      To ensure training is specific yet variable enough to prevent overtraining &
        burnout
      To re-develop power & speed-related qualities (RFD and SAQ) for the
        semi-finals (August-September).


Note: From the annual periodised plan it can be seen that the volume of training is
high for games the Lions expect to win and are able to “train through”. These
games occur in round 5 (Carlton Blues), round 11 (Western Bulldogs) and round
16 (Carlton Blues).




                                          3
                TRAINING PROGRAM DETAIL – STRENGTH-POWER


 Macrocycle: General preparation phase
 Duration:      Weeks 2-6 (07/01/07-10/02/07)
 Goal:          Increase lean muscle mass (youth draft players only) & increase
                maximal strength
 Microcycles: 5


 MICROCYCLE 1 (07/01/07-13/01/07)

               MON        TUE        WED             THU         FRI         SAT           SUN
Strength      Session               Session                     Session                   Session
              1 (pm)                2 (pm)                      1 (pm)                    2 (am)


Aerobic                  Interval                Fartlek                    Fitness
  end                     (am)                       (am)                   games
                                                                             (am)


 Session 1: Max strength (1) Mon pm & Fri pm
 Goal – Inclusion of compound exercises using low repetitions and high resistance.
 This will maximise neural stimulation & motor unit recruitment in preparation for the
 power work to come. Prehabilitation exercises are also included in the warm-up.
 NOTE: Youth athletes will use hypertrophy variables.

                 EXERCISE                     SETS      REPS TEMPO            RECOVERY
                                                                                (mins)
                  Warm up:
    Walking lunge (forward & back)
    Balance board hand passing
              Barbell squat                      3          6       3:0:3             3
            Weighted chins                       3          6       3:0:2             3
            Glute-ham raise                      3          4       3:1:3             3
             Dumbell bench press                 3          6       3:0:3             3
                   Deadlift                      3          6       3:0:3             3
     Standing barbell shoulder press             3          6       3:0:2             3
                         Total reps = 102 (excluding warm up)

                                             4
Session 2: Strength endurance (2) Wed pm & Sun am
Goal – Exercises in this session are also compound but the repetition range is
higher in order to facilitate development of muscular endurance (non-linear
periodisation). Recovery is also decreased as is the resistance used.
Prehabilitation exercises are also included in the warm-up.

              EXERCISE                   SETS    REPS TEMPO           RECOVERY
                                                                        (mins)
               Warm up:
   Med ball relays (light throws)
   Mini-tramp landing variations
     Push up + S/A dumbell row               3    12       2:0:2         1.5
             Barbell lunge                   3    15       2:0:2         1.5
              Bench pull                     3    15       2:0:1         1.5
        Standing hip extension               3   15/leg    2:0:3         1.5
      Incline barbell bench press            3     15      2:0:2         1.5
     Bridge circuit (front/side/side)        2   1 min     static         0
                Total reps = 216 (not including warm up or bridges)




                                         5
MICROCYCLE 2 (14/01/07-20/01/07)
              MON       TUE        WED              THU         FRI       SAT           SUN
Strength     Session              Session                      Session                 Session
             1 (pm)               2 (pm)                       1 (pm)                  2 (am)


Aerobic                Interval                    Fartlek               Fitness
  end                   (am)                        (am)                 games
                                                                          (am)


Session 1: Max strength (1) Mon pm & Fri pm
Goal – Exercises are as per the 1st microcycle but the volume has decreased
whereas intensity & recovery have increased.
NOTE: Youth athletes will still use hypertrophy variables.

               EXERCISE                    SETS        REPS TEMPO         RECOVERY
                                                                            (mins)
                Warm up:
   Walking lunge (forward & back)
   Balance board hand passing
             Barbell squat                     4           4     3:0:3             4
           Weighted chins                      4           4     3:0:2             4
           Glute-ham raise                     3           3     3:1:3             4
           Dumbell bench press                 3           4     3:0:3             4
                 Deadlift                      3           4     3:0:3             4
    Standing barbell shoulder press            3           4     3:0:2             4
                        Total reps = 77 (excluding warm up)




                                           6
Session 2: Strength endurance/hypertrophy (2) Wed pm & Sun am
Goal – Exercises are as per the 1st microcycle but the volume has decreased and
intensity has increased.

             EXERCISE                  SETS     REPS     TEMPO        RECOVERY
                                                                        (mins)
              Warm up:
   Med ball relays (light throws)
   Mini-tramp landing variations
     Push up + S/A dumbell row           3        10       2:0:2         1.5
            Barbell lunge                3        12       2:0:2         1.5
             Bench pull                  3        12       2:0:1         1.5
       Standing hip extension            2      12/leg     2:0:3         1.5
     Incline barbell bench press         3        12       2:0:2         1.5
    Bridge circuit (front/side/side)     2     1.5 min     static        0
                Total reps = 186 (not including warm up or bridges)




                                        7
MICROCYCLE 3 (21/01/07-27/01/07)
            MON        TUE       WED           THU       FRI       SAT           SUN
Strength   Session              Session                 Session                 Session
            1 (pm)               2 (pm)                 1 (pm)                  2 (am)


Aerobic              Interval                 Fartlek             Fitness
  end                  (am)                    (am)               games
                                                                   (am)


Session 1: Max strength (1) Mon pm & Fri pm
Goal – Exercises are as per the 1st microcycle but the volume has decreased &
pyramid sets are implemented.
NOTE: Youth athletes will still use hypertrophy variables.

              EXERCISE                    SETS    REPS TEMPO       RECOVERY
                                                                     (mins)
              Warm up:
   Walking lunge (forward & back)
   Balance board hand passing
             Barbell squat                1       4
                                          1       3       3:0:3             4
                                          1       2
                                          1       4
           Weighted chins                 1       4
                                          1       3       3:0:2             4
                                          1       2
                                          1       4
           Glute-ham raise                1       4       3:1:3             4
                                          1       3
                                          1       3
         Dumbell bench press              1       4       3:0:3             4
                                          1       3
                                          1       2
               Deadlift                   1       4       3:0:3             4
                                          1       3
                                          1       2
    Standing barbell shoulder press       1       4       3:0:2             4
                                          1       3
                                          1       2
                       Total reps = 63(excluding warm up)



                                          8
Session 2: Strength endurance/hypertrophy (2) Wed pm & Sun am
Goal – Exercises are as per the 1st microcycle but the volume has decreased and
intensity has increased.

             EXERCISE                  SETS     REPS     TEMPO       RECOVERY
                                                                       (mins)
              Warm up:
   Med ball relays (light throws)
   Mini-tramp landing variations
     Push up + S/A dumbell row           3        8       2:0:2         1.5
            Barbell lunge                3       10       2:0:2         1.5
             Bench pull                  3       10       2:0:1         1.5
       Standing hip extension            2      10/leg    2:0:3         1.5
     Incline barbell bench press         3       10       2:0:2         1.5
    Bridge circuit (front/side/side)     2      2 min     static        0
                Total reps = 154(not including warm up or bridges)




                                        9
 MICROCYCLE 4 (28/01/07-03/02/07)
             MON        TUE        WED            THU       FRI       SAT       SUN
Strength    Session               Session                  Session             Session
            1 (pm)                2 (pm)                   1 (pm)              2 (am)


 Aerobic               Interval    Gym           Fartlek
  end                   (am)      circuit         (am)
                                   (am)
Anaerobic   Interval                                                 Fitness
  end        (am)                                                    games
                                                                      (am)




                                            10
Session 1: Max strength (1) Mon pm & Fri pm
Goal – Exercises have changed and volume continues to decrease. Pyramid sets
are still being used.
NOTE: Youth athletes will still use hypertrophy variables.

             EXERCISE                  SETS     REPS TEMPO        RECOVERY
                                                                    (mins)
              Warm up:
   Carioca + hand passing
   Skipping + standing hamstring
              flicks
                                          1       3
         Barbell front squat              1       2       3:0:3      4
                                          1       1
                                          1       3
                                          1       3
        Barbell bent-over row             1       2       3:0:2      4
                                          1       1
                                          1       3
                                          1       3       3:1:3      4
           Single-leg curl                1       2
                                          1       3
                                          1       3       3:0:3      4
          Dumbell pullover                1       2
                                          1       2
                                          1       6       3:0:3      4
                                          1       4
        Single-leg box squat
                                          1       2
    Standing dumbell lateral raise        1       3       3:0:2      4
                                          1       2
           (above head)
                                          1       3
                       Total reps = 53(excluding warm up)




                                       11
Session 2: Strength endurance (2) Wed pm & Sun am
Goal – Exercises have changed and volume continues to decrease. Stability is
challenged through unilateral multi-plane exercises.

             EXERCISE                 SETS     REPS     TEMPO        RECOVERY
                                                                       (mins)
              Warm up:
   Speed ladder drills
   Med ball rebounder catch &
               throw
    Alternate dumbell bench press       3      6/arm      2:0:2         1.5
   Overhead dumbell lateral lunge       3      6/leg      2:0:2         1.5
      Standing straight-arm LPD         3        8        2:0:1         1.5
     Single-leg swiss ball leg curl     2      8/leg      2:0:3         1.5
  Prone dumbell 3-way shoulder fly      3         6       2:0:2         1.5
               Total reps = 146 (not including warm up or bridges)




                                       12
 MICROCYCLE 5 (04/02/07-10/02/07)
              MON        TUE        WED                THU         FRI       SAT           SUN
Strength    Session                Session                        Session                 Session
             1 (pm)                2 (pm)                         1 (pm)                  2 (am)


 Aerobic                Interval    Gym               Fartlek
   end                   (am)      circuit             (am)
                                    (am)
Anaerobic    Interval                                                       Fitness
   end        (am)                                                          games
                                                                             (am)


 Session 1: Max strength (1) Mon pm & Fri pm
 Goal – Exercises have changed and volume continues to decrease. Functional
 isometrics are now used with a 5 second isometric phase at specified joint angles.
 NOTE: Youth athletes will still use hypertrophy variables.

               EXERCISE                      SETS         REPS TEMPO         RECOVERY
                                                                               (mins)
                Warm up:
    Carioca + hand passing
    Skipping + standing hamstring
                flicks
    Barbell front squat (push against             3           3
                    pins)                                           3:0:3             4
   Barbell bent-over row (pull against            3           3
                    pins)                                           3:0:2             4
       Deadlift (pull against pins)               3           3     3:1:3             4
  Smith machine bench press (push in              3           3     3:0:3             4
           locked position)
   Standing barbell shoulder press                3           3     3:0:2             4
    (push against top of power cage)
                         Total reps = 45 (excluding warm up)




                                             13
Session 2: Strength endurance (2) Wed pm & Sun am
Goal – Exercises are as per last microcycle.

             EXERCISE                  SETS     REPS     TEMPO        RECOVERY
                                                                        (mins)
              Warm up:
   Speed ladder drills
   Med ball rebounder catch &
               throw
    Alternate dumbell bench press        3      6/arm      2:0:2         1.5
   Overhead dumbell lateral lunge        3      6/leg      2:0:2         1.5
      Standing straight-arm LPD          3        8        2:0:1         1.5
     Single-leg swiss ball leg curl      2       8/leg     2:0:3         1.5
  Prone dumbell 3-way shoulder fly       3         6       2:0:2         1.5
                Total reps = 146 (not including warm up or bridges)




                                        14
     Macrocycle: Specific preparation phase
     Duration:     Weeks 7-11 (11/02/07-17/03/07)
     Goal:         Develop peak power & RFD
     Microcycles: 5


     MICROCYCLE 1 (11/02/07-17/02/07)

                  MON         TUE        WED           THU          FRI       SAT       SUN
   Strength      Session                Session                   Session
                 1 (pm)                 2 (pm)                     1 (pm)


  Anaerobic                  Interval                 Fartlek                Fitness
      end                     (am)                     (am)                  games
                                                                              (am)


     Session 1: Peak power & RFD (1) Mon pm & Fri pm
     Goal – Inclusion of compound exercises with the emphasis on moving weight
     quickly and explosively. Exercises are movement specific to AFL. Prehabilitation is
     included as part of the warm up.

             EXERCISE                   SETS      REPS TEMPO              INTENSITY    RECOVERY
                                                                            (% 1RM)      (mins)
             Warm up:
 Med ball throws
 Bent press
           Power clean                    4         6           1:0:1        70           4
            Squat jump                    3         6           1:0:1        45           4
        Jammer (alternate)                3       4/arm         1:0:1        n/a          4
         Snatch balance                   3           6         1:2:1        80           3
Straight-leg deadlift & jump shrug        3           6         1:0:1        45           4
                             Total reps = 102(excluding warm up)




                                                 15
     Session 2: Contrast loading (2) Wed pm
     Goal – Exercise in this session are also compound but each strength exercise is
     followed by a sport-specific power activity to take advantage of the post-activation
     potentiation effect.

            EXERCISE                   SETS    REPS TEMPO          INTENSITY       RECOVERY
                                                                     (% 1RM)         (mins)
             Warm up:
 Side-to-side jump & stick
 Mini-hurdle plyo drills
              Squat +                              3     3:0:3         85
           Squat jump +                  3         4     1:0:1         60                   5
             20m sprint                            1
              Bench +                              3     3:0:3         85
          Bench throw +                  3         4     1:0:1         40                   5
  Forward med ball throw & sprint                  2
            Bench pull +                           3     2:0:2         85
           Power chins +                 3         4     1:0:1         40                   5
Overhead med ball throw-turn-sprint                2
                      Total reps = 65 (not including warm up or bridges)




                                              16
     MICROCYCLE 2 (18/01/07-24/01/07)

                 MON          TUE        WED           THU          FRI       SAT       SUN
   Strength    Session                  Session                   Session
                1 (pm)                  2 (pm)                     1 (pm)


  Anaerobic                  Interval                 Fartlek                Fitness
      end                     (am)                     (am)                  games
                                                                              (am)


     Session 1: Peak power & RFD (1) Mon pm & Fri pm
     Goal – Inclusion of compound exercises with the emphasis on moving weight
     quickly and explosively. Exercises are movement specific to AFL. Volume has
     increased marginally and prehabilitation is included as part of the warm up.

            EXERCISE                    SETS      REPS TEMPO              INTENSITY    RECOVERY
                                                                            (% 1RM)      (mins)
            Warm up:
 Med ball throws
 Bent press
           Power clean                    4         6           1:0:1        70           4
            Squat jump                    4         6           1:0:1        45           4
        Jammer (alternate)                3       4/arm         1:0:1        n/a          4
         Snatch balance                   3           6         1:2:1        80           3
Straight-leg deadlift & jump shrug        4           6         1:0:1        45           4
                             Total reps = 114 (excluding warm up)




                                                 17
     Session 2: Contrast loading (2) Wed pm
     Goal – Exercise in this session are also compound but each strength exercise is
     followed by a sport-specific power activity to take advantage of the post-activation
     potentiation effect. Volume has increased marginally.

            EXERCISE                   SETS    REPS TEMPO          INTENSITY       RECOVERY
                                                                     (% 1RM)         (mins)
            Warm up:
 Side-to-side jump & stick
 Mini-hurdle plyo drills
              Squat +                             5     3:0:3         85
           Squat jump +                  3        6     1:0:1         60                    5
             20m sprint                           2
              Bench +                             5     3:0:3         85
          Bench throw +                  3        6     1:0:1         40                    5
  Forward med ball throw & sprint                 2
            Bench pull +                          5     2:0:2         85
           Power chins +                 3        6     1:0:1         40                    5
Overhead med ball throw-turn-sprint               2
                     Total reps = 117 (not including warm up or bridges)




                                              18
    MICROCYCLE 3 (25/02/07-03/03/07)

                MON          TUE        WED           THU          FRI       SAT        SUN
   Strength    Session                 Session                   Session
                1 (pm)                 2 (pm)                     1 (pm)


  Anaerobic                 Interval                 Fartlek
      end                    (am)                     (am)


     SAQ         Tech                  Interval                              Agility
                 (am)                   (am)                                 (am)




    Session 1: Peak power & RFD (1) Mon pm & Fri pm
    Goal – Inclusion of compound exercises with the emphasis on moving weight
    quickly and explosively. Exercises are movement specific to AFL. Volume is
    decreased but intensity has increased. Prehabilitation is included as part of the
    warm up.

            EXERCISE                   SETS       REPS TEMPO             INTENSITY     RECOVERY
                                                                           (% 1RM)       (mins)
            Warm up:
 Med ball throws
 Bent press
           Power clean                   1          4                       60            4
                                         2          3          1:0:1        70
                                         1          1                       90
            Squat jump                   1          6          1:0:1        50            4
                                         2          4                       65
       Jammer (alternate)                2        6/arm        1:0:1        n/a           4
                                         1        4/arm
         Snatch balance                  3          6          1:2:1        80            3
Straight-leg deadlift & jump shrug       1        6      1:0:1              45            4
                                         2        4                         60
                             Total reps = 73 (excluding warm up)




                                                19
     Session 2: Contrast loading (2) Wed pm
     Goal – New exercises are implemented in this session but still following contrast
     training guidelines. Note that a vibration platform will be used due to some
     research involving increased vertical jump results.

            EXERCISE                  SETS     REPS TEMPO         INTENSITY       RECOVERY
                                                                    (% 1RM)         (mins)
            Warm up:
 Side-to-side jump & stick
 Mini-hurdle plyo drills
     Vibration platform squat +                     5     3:0:3         60
            Squat jump +                  3         4     1:0:1         40               5
             20m sprint                             1
         Dumbell bench +                            4     3:0:3         85
          Plyo push up +                  2         4     1:0:1         40               5
    Single-arm med ball throws                      1
         Weighted chins +                           4     2:0:2         85
     Dumbell bent-over row +              2      4/arm    1:0:1         40               5
      Single-arm rower pulls                     4/arm
                       Total reps = 88 (not including warm up or bridges)




                                             20
    MICROCYCLE 4 (04/03/07-10/03/07)

                 MON         TUE        WED           THU          FRI       SAT        SUN
   Strength     Session                Session                   Session
                1 (pm)                 2 (pm)                     1 (pm)


  Anaerobic                 Interval                 Fartlek
      end                    (am)                     (am)


     SAQ         Tech                  Interval                              Agility
                 (am)                   (am)                                 (am)




    Session 1: Peak power & RFD (1) Mon pm & Fri pm
    Goal – Inclusion of new compound exercises with the emphasis on moving weight
    quickly and explosively. Exercises are movement specific to AFL. Prehabilitation is
    included as part of the warm up.

            EXERCISE                   SETS       REPS TEMPO             INTENSITY     RECOVERY
                                                                           (% 1RM)       (mins)
             Warm up:
 Standing barbell landmines
 Depth jump + med ball throw
       Hang clean & press                2          4          1:0:1        90            4
                                         2          2
         Split squat jump                2          4          1:0:1        65            4
                                         2          2
    Single-arm dumbell snatch            3        4/arm        1:0:1        n/a           4
            MVP shuttle                  3           4         1:0:1        n/a           3
   Plyometric ab throw downs             3           6         1:0:1        n/a           3
                             Total reps = 78 (excluding warm up)




                                                21
     Session 2: Contrast loading (2) Wed pm
     Goal – New exercises are implemented in this session but still following contrast
     training guidelines. Note that a vibration platform will be used due to some
     research involving increased vertical jump results. This session uses a 2-way
     contrast system as opposed to the 3-way system used previously.

           EXERCISE                   SETS     REPS TEMPO         INTENSITY       RECOVERY
                                                                    (% 1RM)         (mins)
            Warm up:
 Med ball wall angels
 Walking lunge with 3 sec pause at
            hip flexion
    Vibration platform squat +          3        5       3:0:3         40                5
           Vertical jump                         4       1:0:1
        Dumbell bench +                 3        3       3:0:3         90                5
   Single-arm med ball throws                 3/arm      1:0:1         40
        Weighted chins +                3        3       2:0:2         90                5
     Single-arm rower pulls                   4/arm      1:0:1         40
                          Total reps = 78 (not including warm up)




                                             22
    MICROCYCLE 5 (11/03/07-17/03/07)

                 MON         TUE        WED          THU          FRI       SAT        SUN
   Strength     Session                                         Session
                1 (pm)                                           1 (pm)


  Anaerobic                 Interval                Fartlek
      end                    (am)                    (am)


     SAQ         Tech                  Interval                             Agility
                 (am)                   (am)                                (am)




    Session 1: Peak power & RFD (1) Mon pm & Fri pm
    Goal – Variables are as per the previous strength session. Prehabilitation is
    included as part of the warm up. The volume has decreased to 2 sessions this
    week as the season begins next week.

            EXERCISE                   SETS       REPS TEMPO            INTENSITY     RECOVERY
                                                                          (% 1RM)       (mins)
             Warm up:
 Standing barbell landmines
 Depth jump + med ball throw
       Hang clean & press                2          3         1:0:1        90            5
                                         2          1                      100
         Split squat jump                2          3         1:0:1        65            4
                                         2          2
    Single-arm dumbell snatch            3        3/arm       1:0:1        n/a           4
            MVP shuttle                  3          4         1:0:1        n/a           3
   Plyometric ab throw downs             3          6         1:0:1        n/a           3
                             Total reps =57 (excluding warm up)




                                               23
     Macrocycle: Competition phase
     Duration:     Weeks 12-16 (18/03/07-21/04/07)
     Goal:         Continue to develop & maintain power
     Microcycles: 5


     MICROCYCLE 1 (18/03/07-24/03/07)

                  MON        TUE        WED          THU          FRI        SAT       SUN
   Strength      Session                            Session
                  (am)                               (am)


   Anaerobic               Interval +                           Games
     end &                   skill                               (am)
      SAQ                    (am)
     Team                  Session                  Session     Session     Game      Recover
                             (pm)                    (pm)        (pm)        (am)      (am)




     Session 1: Peak power/RFD Mon am & Thu am
     Goal – Inclusion of compound exercises with the emphasis on maintaining power
     and RFD gains made during the specific prep phase. Prehabilitation is included as
     part of the warm up.

             EXERCISE                   SETS    REPS TEMPO              INTENSITY     RECOVERY
                                                                          (% 1RM)       (mins)
             Warm up:
 S/A deadlift & ext rotation
 Sitting med ball side throws
             (partner)
         High pull from floor            2        5           1:0:1     80 of clean       4
       Barbell step up & drive           2      4/leg         1:0:2     60 of squat       4
        Dumbell curl & press             3        6           1:0:2         n/a           3
  Hanging barbell jump & shrug           3          4         1:0:1     60 of clean       4
     Ezy curl pullover & press           3          5         2:0:2        n/a            4
                             Total reps = 71 (excluding warm up)


                                               24
     MICROCYCLE 2 (25/03/07-31/03/07)

                 MON         TUE        WED          THU          FRI        SAT       SUN
   Strength     Session                             Session
                  (am)                               (am)


   Anaerobic               Interval +                           Games
     end &                   skill                               (am)
      SAQ                    (am)
     Team                  Session                  Session     Session     Game      Recover
                             (pm)                    (pm)        (pm)        (am)      (am)




     Session 1: Peak power/RFD Mon am & Thu am
     Goal – Inclusion of compound exercises with the emphasis on maintaining power
     and RFD gains made during the specific prep phase. The volume has increased
     slightly. Prehabilitation is included as part of the warm up.

             EXERCISE                   SETS    REPS TEMPO              INTENSITY     RECOVERY
                                                                          (% 1RM)       (mins)
             Warm up:
 S/A deadlift & ext rotation
 Sitting med ball side throws
             (partner)
         High pull from floor            3        5           1:0:1     80 of clean       4
       Barbell step up & drive           2      4/leg         1:0:2     60 of squat       4
        Dumbell curl & press             3        6           1:0:2         n/a           3
  Hanging barbell jump & shrug           4          4         1:0:1     60 of clean       4
     Ezy curl pullover & press           3          5         2:0:2        n/a            4
                             Total reps = 80 (excluding warm up)




                                               25
     MICROCYCLE 3 (01/04/07-07/04/07)

                  MON           TUE      WED            THU        FRI          SAT      SUN
   Strength                 Session                              Session
                                (am)                               (am)


  Anaerobic                             Interval
     end &                              + skill
     SAQ                                 (am)
     Team       Recover     Session                    Session                Session    Game
                  (am)          (pm)                    (pm)                    (am)     (pm)




     Session 1: Peak power/RFD Tue am & Fri am
     Goal – Inclusion of compound exercises with the emphasis on maintaining power
     and RFD gains made during the specific prep phase. The volume and intensity
     have increased slightly. Prehabilitation is included as part of the warm up.

             EXERCISE                  SETS        REPS TEMPO             INTENSITY     RECOVERY
                                                                            (% 1RM)       (mins)
             Warm up:
 S/A deadlift & ext rotation
 Sitting med ball side throws
             (partner)
         High pull from floor             1          5                    80 of clean      5
                                          1          4         1:0:1      85 of clean
                                          2          3                    90 of clean
      Barbell step up & drive             2        4/leg       1:0:2      65 of squat      4
                                          1        2/leg                  70 of squat
       Dumbell curl & press               4          5         1:0:2          n/a          3
  Hanging barbell jump & shrug            1            5                  60 of clean      4
                                          1            4       1:0:1      65 of clean
                                          2            3                  70 of clean
     Ezy curl pullover & press            3            5       2:0:2          n/a          4
                              Total reps = 85 (excluding warm up)




                                                  26
     MICROCYCLE 4 (08/04/07-14/04/07)

                  MON          TUE       WED            THU        FRI          SAT      SUN
   Strength                   Session                            Session
                               (am)                                (am)


  Anaerobic                             Interval
     end &                              + skill
     SAQ                                 (am)
     Team       Recover       Session                  Session                Session    Game
                  (am)         (pm)                     (pm)                    (am)     (pm)




     Session 1: Peak power & RFD Tue am & Fri am
     Goal – All variables are the same as the previous microcycle except the exercises
     have changed.

             EXERCISE                   SETS       REPS TEMPO             INTENSITY     RECOVERY
                                                                            (% 1RM)       (mins)
             Warm up:
 Bodyblade variations
 Balance board stability squats
           Hang clean                     1          5                    80 of clean      5
                                          1          4         1:0:1      85 of clean
                                          2          3                    90 of clean
         Barbell dip & jerk               1          5                    65 of squat      4
                                          1          4         1:0:2      70 of squat
                                          2          3                    75 of squat
  Single-arm low grip power row           4        4/arm       1:0:2          n/a          3
  Explosive lateral barbell lunge         1      4/leg            60 of clean              4
                                          1      3/leg    1:0:1   65 of clean
                                          2      2/leg            70 of clean
                              Total reps = 84 (excluding warm up)




                                                  27
     MICROCYCLE 5 (15/04/07-21/04/07)

                 MON         TUE        WED           THU      FRI          SAT      SUN
   Strength     Session                Session
                  (am)                   (am)


  Anaerobic     Interval               Games
     end &       + skill                 (pm)
     SAQ          (pm)
     Team                  Session                   Session   Game       Recover
                             (am)                     (pm)     (pm)         (am)




     Session 1: Peak power & RFD Mon am & Wed am
     Goal – This is a Friday night game against lesser opposition (Carlton) that we will
     train through and further increase the volume of the power sessions. Exercises
     remain the same as the previous microcycle.

             EXERCISE                  SETS      REPS TEMPO           INTENSITY     RECOVERY
                                                                        (% 1RM)       (mins)
             Warm up:
 Bodyblade variations
 Balance board stability squats
           Hang clean                     1        5                  80 of clean          5
                                          1        4      1:0:1       85 of clean
                                          2        3                  90 of clean
         Barbell dip & jerk               1        5                  65 of squat          4
                                          1        4      1:0:2       70 of squat
                                          2        3                  75 of squat
  Single-arm low grip power row           1      5/arm    1:0:2           n/a              3
                                          1      4/arm
                                          2      3/arm
  Explosive lateral barbell lunge         1      4/leg                60 of clean          4
                                          1      3/leg    1:0:1       65 of clean
                                          2      2/leg                70 of clean
        Power bag snatch                  1        5      1:0:1           n/a              4
                                          2        3
                              Total reps = 93 (excluding warm up)




                                                28
     Macrocycle: Competition phase
     Duration:     Weeks 17-22 (22/04/07-02/06/07)
     Goal:         Maintain strength & power
     Microcycles: 6


     MICROCYCLE 1 (22/04/07-28/04/07)

                  MON        TUE        WED          THU          FRI       SAT      SUN
   Strength      Session                            Session
                    1                                   2
                   (am)                              (am)
  Anaerobic                Interval +                           Games
     end &                   skill                               (am)
     SAQ                     (am)
     Team                  Session                  Session     Session     Game    Recover
                             (pm)                    (pm)        (pm)       (am)     (am)




     Session 1: Strength Mon am
     Goal – This block will utilise non-linear periodisation with 1strength and 1 power
     session each week. Exercises will remain compound

             EXERCISE                   SETS    REPS TEMPO              INTENSITY   RECOVERY
                                                                          (% 1RM)     (mins)
             Warm up:
 Walking lunge (forward & back)
 Balance board hand passing
           Barbell squat                 4          4         3:0:3        70             4
         Weighted chins                  4          4         3:0:2        60             4
         Glute-ham raise                 3          3         3:1:3        n/a            4
      Dumbell bench press                3          4         3:0:3        70             4
              Deadlift                   3          4         3:0:3        70             4
 Standing barbell shoulder press         3          4         3:0:2        70             4
                             Total reps = 77 (excluding warm up)

                                               29
     Session 2: Peak power & RFD Thu am
     Goal – Exercises are the same as the previous microcycle but the volume has
     decreased as we have a road trip to Perth (Freo).

           EXERCISE                   SETS    REPS TEMPO            INTENSITY     RECOVERY
                                                                      (% 1RM)       (mins)
            Warm up:
 Bodyblade variations
 Balance board stability squats
           Hang clean                     2        2      1:0:1     80 of clean      4
                                          2        3                85 of clean
         Barbell dip & jerk               1        4      1:0:2     65 of squat      4
                                          2        3                70 of squat
  Single-arm low grip power row           1      4/arm    1:0:2         n/a          3
                                          2      3/arm
  Explosive lateral barbell lunge         2      3/leg    1:0:1     60 of clean      4
                                          2      2/leg              65 of clean
        Power bag snatch                  1        4      1:0:1         n/a          4
                                          2        3
                              Total reps = 70 (excluding warm up)




                                             30
     MICROCYCLE 2 (29/04/07-05/05/07)

                  MON       TUE       WED            THU        FRI          SAT      SUN
   Strength                Session                            Session
                              1                                     2
                             (am)                               (am)
  Anaerobic      Games               Interval
    end &          (am)              + skill
     SAQ                              (am)
     Team          Skill   Session                  Session                Session    Game
                   (pm)     (pm)                     (pm)                   (am)      (pm)




     Session 1: Strength Tue am
     Goal –Exercises remain compound. Volume is very low due to 2nd hard game in a
     row versus Adelaide.

            EXERCISE                 SETS       REPS TEMPO              INTENSITY    RECOVERY
                                                                          (% 1RM)      (mins)
            Warm up:
 Walking lunge (forward & back)
 Balance board hand passing
           Barbell squat               3            4       3:0:3          70           4
         Weighted chins                3            4       3:0:2          60           4
      Dumbell bench press              3            4       3:0:3          70           4
              Deadlift                 3            4       3:0:3          70           4
 Standing barbell shoulder press       3            4       3:0:2          70           4
                           Total reps = 60 (excluding warm up)




                                               31
     Session 2: Peak power & RFD Fri am
     Goal – Exercises are the same as the previous microcycle but the volume has
     decreased again.

           EXERCISE                  SETS    REPS TEMPO        INTENSITY      RECOVERY
                                                                 (% 1RM)        (mins)
            Warm up:
 Bodyblade variations
 Balance board stability squats
           Hang clean                  1         3    1:0:1     80 of clean        4
                                       2         2              85 of clean
         Barbell dip & jerk            3         4    1:0:2     60 of squat        4
  Single-arm low grip power row        3     3/arm    1:0:2        n/a             3
  Explosive lateral barbell lunge    1      3/leg    1:0:1   60 of clean           4
                                     2      2/leg            65 of clean
        Power bag snatch             1        4      1:0:1       n/a               4
                                     2        3
                         Total reps = 61 (excluding warm up)




                                            32
     MICROCYCLE 3 (06/05/07-12/05/07)

                 MON         TUE       WED             THU       FRI         SAT      SUN
   Strength                Session                              Session
                               1                                  2
                              (am)                               (am)
  Anaerobic     Games                 Interval
    end &         (am)                 + skill
     SAQ                                (am)
     Team         Skill    Session                    Session              Session    Game
                  (pm)       (pm)                      (pm)                  (am)     (pm)




     Session 1: Strength Tue am
     Goal –Exercises remain the same as the previous microcycle but the volume and
     intensity have increased. Note that abdominal bridges are reincorporated and
     recovery has decreased.

            EXERCISE                  SETS        REPS TEMPO            INTENSITY    RECOVERY
                                                                          (% 1RM)      (mins)
            Warm up:
 Walking lunge (forward & back)
 Balance board hand passing
           Barbell squat                2          4     3:0:3             70           3
                                        2          3                       80
         Weighted chins                 2          4     3:0:2             70           3
                                        2          3                       80
      Dumbell bench press               2          4     3:0:3             70           3
                                        2          3                       90
             Deadlift                   2          4     3:0:3             70           3
                                        2          3                       80
 Standing barbell shoulder press        2          4     3:0:2             70           3
                                        2          3                       80
  Bridge circuit (front/side/side)      2         60     static            n/a          0
                                                  sec
                         Total reps = 70 (excluding warm up & bridges)




                                                 33
     Session 2: Peak power & RFD Fri am
     Goal – Exercises have been changed and the volume has increased. The warm up
     is now SAQ. Recovery has decreased from the previous power session.

           EXERCISE                   SETS    REPS TEMPO           INTENSITY   RECOVERY
                                                                     (% 1RM)     (mins)
            Warm up:
 Speed ladder variations
 Mini-hurdle variations
           Power clean                  3       6       1:0:1         70          3
            Squat jump                  3       6       1:0:1         45          3
        Jammer (alternate)              2     4/arm     1:0:1         n/a         3
         Snatch balance                 3         6     1:2:1         80          2
Straight-leg deadlift & jump shrug      3         6     1:0:1         45          3
                             Total reps = 88 (excluding warm up)




                                             34
     MICROCYCLE 4 (13/05/07-19/05/07)
                 MON        TUE        WED         THU       FRI         SAT     SUN
   Strength     Session                           Session
                   1                                2
                  (am)                             (am)
  Anaerobic                Interval                         Games
    end &                   + skill                          (am)
     SAQ                    (am)
     Team                  Session                Session   Session     Game    Recover
                            (pm)                   (pm)      (pm)        (am)    (am)




     Session 1: Strength Mon am
     Goal –Exercises have changed and volume has increased. Training format is now
     a descending pyramid.

            EXERCISE                  SETS    REPS TEMPO            INTENSITY   RECOVERY
                                                                      (% 1RM)     (mins)
            Warm up:
 Carioca + hand passing
 Skipping + standing hamstring
            flicks
                                        2        4                     70            4
       Barbell front squat              1        3      3:0:3          80
                                        1        2                     90
                                        2        4                     70            4
      Barbell bent-over row             1        3      3:0:2          80
                                        1        2                     90
         Single-leg curl                2      4/leg    3:1:3          n/a           4
                                        1      3/leg
                                        2        4      3:0:3          n/a           4
        Dumbell pullover                1        3
                                        1        2
      Single-leg box squat              2      4/leg    3:0:3          n/a           4
                                        1      3/leg
                            Total reps = 83 (excluding warm up)




                                             35
     Session 2: Peak power & RFD Thu am
     Goal – Exercises remain the same but the volume has increased.

           EXERCISE                   SETS    REPS TEMPO          INTENSITY   RECOVERY
                                                                    (% 1RM)     (mins)
            Warm up:
 Speed ladder variations
 Mini-hurdle variations
           Power clean                  2       6       1:0:1         70         3
                                        2       4                     80
           Squat jump                   2       6       1:0:1         45         3
                                        2       4                     60
       Jammer (alternate)               2     4/arm     1:0:1         n/a        3
         Snatch balance                 3         6     1:2:1          80        2
Straight-leg deadlift & jump shrug      2          6     1:0:1         45        3
                                        2          4                   60
  Bridge circuit (front/side/side)      2         60     static        n/a       0
                                                  sec
                         Total reps = 94 (excluding warm up & bridges)




                                             36
     MICROCYCLE 5 (20/05/07-26/05/07)

                 MON        TUE       WED             THU       FRI         SAT      SUN
   Strength                Session                             Session
                              1                                  2
                             (am)                               (am)
  Anaerobic     Games                Interval
    end &        (am)                 + skill
     SAQ                              (am)
     Team         Skill    Session                   Session              Session    Game
                 (pm)       (pm)                      (pm)                  (am)     (pm)




     Session 1: Strength Tue am
     Goal –Exercises, volume and training format remain the same.

            EXERCISE                 SETS        REPS TEMPO            INTENSITY    RECOVERY
                                                                         (% 1RM)      (mins)
            Warm up:
 Carioca + hand passing
 Skipping + standing hamstring
            flicks
                                        2        4                        70           4
       Barbell front squat              1        3      3:0:3             80
                                        1        2                        90
                                        2        4                        70           4
      Barbell bent-over row             1        3      3:0:2             80
                                        1        2                        90
                                        2      4/leg    3:1:3             n/a          4
         Single-leg curl                1      3/leg
                                        2        4      3:0:3             n/a          4
        Dumbell pullover                1        3
                                        1        2
      Single-leg box squat              2      4/leg    3:0:3             n/a          4
                                        1      3/leg
                            Total reps = 83 (excluding warm up)




                                                37
     Session 2: Peak power & RFD Fri am
     Goal – Exercises, volume and training format remain the same.

           EXERCISE                   SETS    REPS TEMPO          INTENSITY   RECOVERY
                                                                    (% 1RM)     (mins)
            Warm up:
 Speed ladder variations
 Mini-hurdle variations
           Power clean                  2       6       1:0:1         70         3
                                        2       4                     80
           Squat jump                   2       6       1:0:1         45         3
                                        2       4                     60
       Jammer (alternate)               2     4/arm     1:0:1         n/a        3
         Snatch balance                 3         6     1:2:1          80        2
Straight-leg deadlift & jump shrug      2          6     1:0:1         45        3
                                        2          4                   60
  Bridge circuit (front/side/side)      2         60     static        n/a       0
                                                  sec
                         Total reps = 94 (excluding warm up & bridges)




                                             38
     MICROCYCLE 6 (27/05/07-02/06/07)
                  MON          TUE        WED         THU       FRI         SAT     SUN
   Strength     Session                              Session
                    1                                  2
                   (am)                               (am)
  Anaerobic                   Interval                         Games
    end &                      + skill                          (am)
     SAQ                       (am)
     Team                     Session                Session   Session     Game    Recover
                               (pm)                   (pm)      (pm)        (am)    (am)




     Session 1: Strength Mon am
     Goal –Exercises remain the same but the volume and intensity have increased.

            EXERCISE                     SETS    REPS TEMPO            INTENSITY   RECOVERY
                                                                         (% 1RM)     (mins)
            Warm up:
 Carioca + hand passing
 Skipping + standing hamstring
            flicks
                                        2       4                         80          4
        Barbell front squat             2       3       3:0:3             90
                                        1       2                         95
                                        2       4                         80          4
      Barbell bent-over row             2       3       3:0:2             90
                                        1       2                         95
                                        2     4/leg     3:1:3             n/a         4
         Single-leg curl                1     3/leg
                                        2       4       3:0:3                         4
        Dumbell pullover                1       3                         n/a
                                        1       2
      Single-leg box squat              2     4/leg     3:0:3             n/a         4
                                        1     3/leg
          Push press                    2       4       2:0:2             80
                                        2       2                         90
                           Total reps = 104 (excluding warm up)




                                                39
     Session 2: Peak power & RFD Thu am
     Goal – Exercises remain the same but volume and recovery have increased.

           EXERCISE                   SETS    REPS TEMPO          INTENSITY   RECOVERY
                                                                    (% 1RM)     (mins)
            Warm up:
 Speed ladder variations
 Mini-hurdle variations
           Power clean                  2       6       1:0:1         70
                                        2       4                     80         4
                                        1       2                     90
           Squat jump                   2       4                     45         4
                                        2       3       1:0:1         60
                                        1       2                     70
       Jammer (alternate)               2     4/arm     1:0:1         n/a        4
                                        2     2/arm
         Snatch balance                 3       6       1:2:1          80        3
Straight-leg deadlift & jump shrug      2         6                    45        4
                                        2         4      1:0:1         60
                                        1         2                    70
  Bridge circuit (front/side/side)      2        120    static         n/a       0
                                                 sec
                        Total reps = 102 (excluding warm up & bridges)




                                             40
     Macrocycle: Competition phase
     Duration:     Weeks 23-27 (03/06/07-14/07/07)
     Goal:         Maintain strength & power
     Microcycles: 6


     MICROCYCLE 1 (03/06/07-09/06/07)
                  MON           TUE       WED         THU           FRI         SAT     SUN
   Strength      Session                             Session
                      1                                   2
                   (am)                                  (am)
  Anaerobic                  Interval                              Games
     end &                     + skill                              (am)
     SAQ                        (am)
     Team                   Session                  Session      Session      Game    Recover
                                (pm)                  (pm)          (pm)        (am)    (am)




     Session 1: Strength Mon am
     Goal –Achievement of mini-peak for the game versus Geelong. Therefore volume
     is low while intensity remains high. New exercises have been selected also.

             EXERCISE                    SETS    REPS TEMPO                INTENSITY   RECOVERY
                                                                             (% 1RM)     (mins)
             Warm up:
 Med ball relays
 Dumbell wall angels
       Barbell bench press                3        4            3:0:3         85          4
    Single-leg barbell deadlift           3      4/leg          3:0:3         60          4
      Standing lat pull down              3          4          3:0:3         n/a         3
 Overhead barbell walking lunge           2          8          2:0:2         n/a         4
    Prone 3-way dumbell fly               2          3          2:0:2         n/a         3
                               Total reps = 70 (excluding warm up)




                                                41
     Session 2: Peak power & RFD Thu am
     Goal – Achievement of mini-peak for the game versus Geelong. Therefore volume
     is low while intensity remains high.

            EXERCISE                     SETS    REPS TEMPO         INTENSITY   RECOVERY
                                                                      (% 1RM)     (mins)
             Warm up:
 Tennis ball reaction drills
 Running single-leg vertical leaps
    Alternate dumbell snatch              3      4/arm   1:0:1         n/a
                                                                                   4
Single-leg dumbell deadlift (straight-    3      4/leg   2:0:1         n/a         4
            leg) & jump
  Alternate med ball plyo push up         3      3/arm   1:0:1         n/a         4
      MVP shuttle (single-leg)            3      4/leg   1:0:1         n/a         3
     Partner wrestle (kneeling)           2       20        -          n/a         4
                                                  sec
                              Total reps = 92 (excluding warm up)




                                                42
    MICROCYCLE 2 (10/06/07-16/06/07)
                  MON           TUE       WED            THU        FRI          SAT      SUN
   Strength                  Session                              Session
                                  1                                     2
                                  (am)                              (am)
  Anaerobic      Games                   Interval
    end &         (am)                   + skill
     SAQ                                  (am)
    Team          Skill      Session                    Session                Session    Game
                  (pm)          (pm)                     (pm)                    (am)     (pm)




    Session 1: Strength Tue am
    Goal –Exercises remain the same, however volume has increased slightly and
    recovery has decreased.

            EXERCISE                     SETS       REPS TEMPO              INTENSITY    RECOVERY
                                                                              (% 1RM)      (mins)
            Warm up:
 Med ball relays
 Dumbell wall angels
       Barbell bench press                 2          4         3:0:3          85           3
                                           2          2                        90
    Single-leg barbell deadlift            2        4/leg       3:0:3          60           3
                                           2        2/leg                      70
      Standing lat pull down               3          5         3:0:3          n/a          2
 Overhead barbell walking lunge            3            8       2:0:2          n/a          3
    Prone 3-way dumbell fly                2            4       2:0:2          n/a          2
                               Total reps = 83 (excluding warm up)




                                                   43
     Session 2: Peak power & RFD Fri am
     Goal – Exercises remain the same, however volume has increased slightly and
     recovery has decreased.

            EXERCISE                     SETS    REPS TEMPO        INTENSITY   RECOVERY
                                                                     (% 1RM)     (mins)
             Warm up:
 Tennis ball reaction drills
 Running single-leg vertical leaps
    Alternate dumbell snatch              2      4/arm   1:0:1        n/a          3
                                          2      2/arm
Single-leg dumbell deadlift (straight-    2      4/leg   2:0:1        n/a          3
            leg) & jump                   2      2/leg
  Alternate med ball plyo push up         3      3/arm   1:0:1        n/a          3
      MVP shuttle (single-leg)            2     4/leg    1:0:1        n/a          2
                                          2     3/leg
     Partner wrestle (kneeling)           3      20        -          n/a          2
                                                 sec
                             Total reps = 97 (excluding warm up)




                                                44
    MICROCYCLE 3 (17/06/07-23/06/07)
                  MON           TUE       WED            THU        FRI          SAT      SUN
   Strength                  Session                              Session
                                  1                                     2
                                  (am)                              (am)
  Anaerobic      Games                   Interval
    end &         (am)                   + skill
     SAQ                                  (am)
    Team          Skill      Session                    Session                Session    Game
                  (pm)          (pm)                     (pm)                    (am)     (pm)




    Session 1: Strength Tue am
    Goal –Exercises remain the same, however volume has increased slightly.

            EXERCISE                     SETS       REPS TEMPO              INTENSITY    RECOVERY
                                                                              (% 1RM)      (mins)
            Warm up:
 Med ball relays
 Dumbell wall angels
       Barbell bench press                 2          4         3:0:3          85           3
                                           2          3                        90
    Single-leg barbell deadlift            2        4/leg       3:0:3          60           3
                                           2        3/leg                      70
      Standing lat pull down               4          5         3:0:3          n/a          2
 Overhead barbell walking lunge            4            6       2:0:2          n/a          3
    Prone 3-way dumbell fly                3            4       2:0:2          n/a          2
                               Total reps = 98 (excluding warm up)




                                                   45
     Session 2: Peak power & RFD Fri am
     Goal – Exercises remain the same, however volume has increased slightly.

            EXERCISE                     SETS    REPS TEMPO         INTENSITY   RECOVERY
                                                                      (% 1RM)     (mins)
             Warm up:
 Tennis ball reaction drills
 Running single-leg vertical leaps
    Alternate dumbell snatch              2      4/arm   1:0:1         n/a         3
                                          2      2/arm
Single-leg dumbell deadlift (straight-    2      4/leg   2:0:1         n/a         3
            leg) & jump                   2      2/leg
  Alternate med ball plyo push up         3      3/arm   1:0:1         n/a         3
      MVP shuttle (single-leg)            2      4/leg   1:0:1         n/a         2
                                          2      3/leg
Power bag deadlift & overhead throw       3        5     1:0:1         n/a         3
     Partner wrestle (kneeling)           3      20        -           n/a         2
                                                 sec
                             Total reps = 112 (excluding warm up)




                                                46
    MICROCYCLE 4 (24/06/07-30/06/07)
                  MON           TUE       WED         THU           FRI         SAT     SUN
   Strength     Session                              Session
                    1                                     2
                   (am)                                  (am)
  Anaerobic                  Interval                              Games
    end &                      + skill                              (am)
     SAQ                        (am)
    Team                     Session                 Session      Session      Game    Recover
                                (pm)                  (pm)          (pm)        (am)    (am)




    Session 1: Strength Mon am
    Goal –All variables remain the same as last microcycle.

            EXERCISE                     SETS    REPS TEMPO                INTENSITY   RECOVERY
                                                                             (% 1RM)     (mins)
            Warm up:
 Med ball relays
 Dumbell wall angels
       Barbell bench press                2        4            3:0:3         85          3
                                          2        3                          90
    Single-leg barbell deadlift           2      4/leg          3:0:3         60          3
                                          2      3/leg                        70
      Standing lat pull down              4        5            3:0:3         n/a         2
 Overhead barbell walking lunge           4          6          2:0:2         n/a         3
    Prone 3-way dumbell fly               3          4          2:0:2         n/a         2
                               Total reps = 98 (excluding warm up)




                                                47
     Session 2: Peak power & RFD Thu am
     Goal – All variables remain the same as last microcycle.

            EXERCISE                     SETS    REPS TEMPO         INTENSITY   RECOVERY
                                                                      (% 1RM)     (mins)
             Warm up:
 Tennis ball reaction drills
 Running single-leg vertical leaps
    Alternate dumbell snatch              2      4/arm   1:0:1         n/a         3
                                          2      2/arm
Single-leg dumbell deadlift (straight-    2      4/leg   2:0:1         n/a         3
            leg) & jump                   2      2/leg
  Alternate med ball plyo push up         3      3/arm   1:0:1         n/a         3
      MVP shuttle (single-leg)            2      4/leg   1:0:1         n/a         2
                                          2      3/leg
Power bag deadlift & overhead throw       3        5     1:0:1         n/a         3
     Partner wrestle (kneeling)           3      20        -           n/a         2
                                                 sec
                             Total reps = 112 (excluding warm up)




                                                48
    MICROCYCLE 5 (01/07/07-07/07/07)
                  MON          TUE        WED         THU           FRI         SAT     SUN
   Strength     Session                              Session
                    1                                     2
                   (am)                                  (am)
  Anaerobic                  Interval                              Games
    end &                      + skill                              (am)
     SAQ                       (am)
    Team                     Session                 Session      Session      Game    Recover
                               (pm)                   (pm)          (pm)        (am)    (am)




    Session 1: Strength Mon am
    Goal –Exercises have changed and volume has increased again in order to begin
    over-reaching and supercompensating for the semi-finals. Recovery has
    increased. This week we will be training through as we have an “easier” game
    versus Carlton.

            EXERCISE                     SETS    REPS TEMPO                INTENSITY   RECOVERY
                                                                             (% 1RM)     (mins)
            Warm up:
 Med ball relays
 Dumbell wall angels
       Barbell bench press                2        4            3:0:3         85          4
                                          2        3                          90
    Single-leg barbell deadlift           2      4/leg          3:0:3         60          4
                                          2      3/leg                        70
      Standing lat pull down              4        5            3:0:3         n/a         3
 Overhead barbell walking lunge           4          8          2:0:2         n/a         4
    Prone 3-way dumbell fly               4          4          2:0:2         n/a         3
                             Total reps = 110 (excluding warm up)




                                                49
     Session 2: Peak power & RFD Thu am
     Goal – Exercises have changed and volume has increased again in order to begin
     over-reaching and supercompensating for the semi-finals. Recovery has
     increased. This week we will be training through as we have an “easier” game
     versus Carlton.

            EXERCISE                     SETS    REPS TEMPO         INTENSITY   RECOVERY
                                                                      (% 1RM)     (mins)
             Warm up:
 Tennis ball reaction drills
 Running single-leg vertical leaps
    Alternate dumbell snatch              2      5/arm   1:0:1         n/a         4
                                          2      3/arm
Single-leg dumbell deadlift (straight-    2      5/leg   2:0:1         n/a         4
            leg) & jump                   2      3/leg
  Alternate med ball plyo push up         3      4/arm   1:0:1         n/a         4
      MVP shuttle (single-leg)            2      5/leg   1:0:1         n/a         3
                                          2      3/leg
Power bag deadlift & overhead throw       3        5     1:0:1         n/a         4
     Partner wrestle (kneeling)           3      20        -           n/a         2
                                                 sec
                             Total reps = 138 (excluding warm up)




                                                50
    MICROCYCLE 6 (08/07/07-14/07/07)
                  MON           TUE       WED          THU        FRI         SAT      SUN
   Strength     Session                 Session
                  (am)                    (am)


  Anaerobic     Interval +               Games
    end &          skill                  (pm)
     SAQ          (pm)
    Team                     Session                  Session    Game       Recover
                                (am)                   (pm)       (pm)        (am)




    Session 1: Strength Mon am
    Goal –Training volume has decreased but all other variables remain the same in
    order to prepare for a harder game versus Collingwood.

            EXERCISE                    SETS      REPS TEMPO             INTENSITY    RECOVERY
                                                                           (% 1RM)      (mins)
            Warm up:
 Med ball relays
 Dumbell wall angels
       Barbell bench press                2         4         3:0:3         85           4
                                          2         2                       90
    Single-leg barbell deadlift           2       4/leg       3:0:3         60           4
                                          2       2/leg                     70
      Standing lat pull down              3         5         3:0:3         n/a          3
 Overhead barbell walking lunge           3           8       2:0:2         n/a          4
    Prone 3-way dumbell fly               3           4       2:0:2         n/a          3
                               Total reps = 67 (excluding warm up)




                                                 51
     Session 2: Peak power & RFD Wed am
     Goal – Training volume has decreased but all other variables remain the same in
     order to prepare for a harder game versus Collingwood.

            EXERCISE                     SETS    REPS TEMPO         INTENSITY   RECOVERY
                                                                     (% 1RM)      (mins)
             Warm up:
 Tennis ball reaction drills
 Running single-leg vertical leaps
    Alternate dumbell snatch              2      5/arm   1:0:1         n/a             4
                                          1      3/arm
Single-leg dumbell deadlift (straight-    2      5/leg   2:0:1         n/a             4
            leg) & jump                   1      3/leg
  Alternate med ball plyo push up         2      4/arm   1:0:1         n/a             4
      MVP shuttle (single-leg)            2      5/leg   1:0:1         n/a             3
                                          1      3/leg
Power bag deadlift & overhead throw       3        5     1:0:1         n/a             4
     Partner wrestle (kneeling)           2      20        -           n/a             2
                                                 sec
                             Total reps = 111 (excluding warm up)




                                                52
     Macrocycle: Competition phase
     Duration:      Weeks 29-33 (15/07/07-19/08/07)
     Goal:          Peak for semi-finals
     Microcycles: 5


     MICROCYCLE 1 (15/07/07-21/07/07)
                    MON         TUE         WED          THU        FRI         SAT      SUN
   Strength       Session                  Session
                      1                      2
                     (am)                   (am)
   Anaerobic      Interval +               Games
     end &          skill                   (pm)
      SAQ           (pm)
     Team                      Session                  Session    Game       Recover
                                (am)                     (pm)       (pm)        (am)




     Session 1: Strength Mon am
     Goal –Training volume has increased from previous microcycle. New exercises
     have been chosen that are predominantly unilateral in nature. This will be the last
     strength session for the year.

             EXERCISE                    SETS        REPS TEMPO            INTENSITY    RECOVERY
                                                                             (% 1RM)      (mins)
             Warm up:
 Balance board hand passing
 Med ball rebound throws
  Alternate dumbell bench press             4          4        3:0:3         85           4
       Single-leg box squat                 3        5/leg      3:0:3         n/a          4
   Alternate dumbell bench pull             3        4/arm      3:0:3         n/a          4
       Lateral barbell squat                2        4/leg      2:0:2         n/a          4
Standing alternate dumbell shoulder         2        4/arm      2:0:2         n/a          3
                 press
                               Total reps = 102 (excluding warm up)



                                                   53
    Session 2: Peak power & RFD Wed am
    Goal – Training volume has increased from previous microcycle. New exercises
    have been chosen that will maximise RFD and acceleration through the full ROM.

          EXERCISE                 SETS    REPS TEMPO           INTENSITY    RECOVERY
                                                                  (% 1RM)      (mins)
           Warm up:
 Sprint acceleration drills
 Med ball matrix
   Smith machine bench throw          2     5/arm    1:0:1         30                4
                                      2     3/arm                  40
          Jump squat                  2     5/leg    2:0:1         45                4
                                      2     3/leg                  55
          Bench pull                  2       5      1:0:1         n/a               4
                                      2       3
  Depth jump & med ball throw         4       5      1:0:1         n/a               3
            Jammer                    4        5     1:0:1         n/a               4
                         Total reps = 120 (excluding warm up)




                                          54
     MICROCYCLE 2 (22/07/07-28/07/07)
                  MON        TUE       WED            THU       FRI         SAT      SUN
   Strength                Session                             Session
                              1                                  2
                             (am)                               (am)
   Anaerobic     Games                Interval
     end &        (am)                + skill
      SAQ                              (am)
     Team         Skill    Session                   Session              Session    Game
                  (pm)       (pm)                     (pm)                 (am)      (pm)




     Session 1: Contrast loading Tue am
     Goal –New exercises have been chosen using a contrast loading format in order to
     maximise transference of power to sport specific situations.

             EXERCISE                SETS        REPS TEMPO            INTENSITY    RECOVERY
                                                                         (% 1RM)      (mins)
             Warm up:
 Balance board hand passing
 Med ball rebound throws
             Squat +                             4      3:0:3             85
           Squat jump +                 3        4      1:0:1             60           5
            20m sprint                           2
             Bench +                             4      3:0:3             85
          Bench throw +                 3        4      1:0:1             40           5
  Forward med ball throw & sprint                2
           Bench pull +                          4      2:0:2             85
          Power chins +                 3        4      1:0:1             40           5
Overhead med ball throw-turn-sprint              2
                            Total reps = 90 (excluding warm up)




                                                55
    Session 2: Peak power & RFD Fri am
    Goal – For this session all variables remain the same as the previous microcycle.

          EXERCISE                   SETS    REPS TEMPO          INTENSITY      RECOVERY
                                                                   (% 1RM)        (mins)
           Warm up:
 Sprint acceleration drills
 Med ball matrix
   Smith machine bench throw           2     5/arm     1:0:1         30                 4
                                       2     3/arm                   40
          Jump squat                   2     5/leg     2:0:1         45                 4
                                       2     3/leg                   55
           Bench pull                  2       5       1:0:1         n/a                4
                                       2       3
  Depth jump & med ball throw          4       5       1:0:1         n/a                3
            Jammer                     4         5     1:0:1         n/a                4
                          Total reps = 120 (excluding warm up)




                                            56
     MICROCYCLE 3 (29/07/07-04/08/07)
                 MON         TUE      WED             THU       FRI         SAT      SUN
   Strength                Session                             Session
                              1                                  2
                             (am)                               (am)
   Anaerobic    Games                Interval
     end &        (am)                + skill
     SAQ                               (am)
     Team         Skill    Session                   Session              Session    Game
                  (pm)       (pm)                     (pm)                 (am)      (pm)




     Session 1: Contrast loading Tue am
     Goal –Exercises remain the same but the volume is increased to encourage over-
     reaching prior to taper.

             EXERCISE                SETS        REPS TEMPO            INTENSITY    RECOVERY
                                                                         (% 1RM)      (mins)
             Warm up:
 Balance board hand passing
 Med ball rebound throws
             Squat +                            5       3:0:3             85
           Squat jump +                 3       6       1:0:1             60           5
            20m sprint                          2
             Bench +                            5       3:0:3             85
          Bench throw +                 3       6       1:0:1             40           5
  Forward med ball throw & sprint               2
           Bench pull +                         5       2:0:2             85
          Power chins +                 3       6       1:0:1             40           5
Overhead med ball throw-turn-sprint             2
                           Total reps = 117 (excluding warm up)




                                                57
     Session 2: Peak power & RFD Fri am
     Goal – An additional exercise is added to increase the volume to stimulate over-
     reaching prior to taper.

            EXERCISE                     SETS    REPS TEMPO           INTENSITY   RECOVERY
                                                                        (% 1RM)     (mins)
             Warm up:
 Sprint acceleration drills
 Med ball matrix
            Hang clean                     3         4    1:0:1          80
    Smith machine bench throw              2     5/arm    1:0:1          30             4
                                           2     3/arm                   40
            Jump squat                     2     5/leg    2:0:1          45             4
                                           2     3/leg                   55
             Bench pull                    2       5      1:0:1          n/a            4
                                           2       3
   Depth jump & med ball throw             4       5      1:0:1          n/a            3
              Jammer                       4         5    1:0:1          n/a            4
                               Total reps = 132 (excluding warm up)




                                                58
     MICROCYCLE 4 (05/08/07-11/08/07)
                  MON        TUE       WED             THU       FRI         SAT      SUN
   Strength                Session                              Session
                               1                                  2
                              (am)                               (am)
   Anaerobic     Games                Interval
     end &        (am)                 + skill
     SAQ                                (am)
     Team         Skill    Session                    Session              Session    Game
                  (pm)       (pm)                      (pm)                 (am)      (pm)




     Session 1: Contrast loading Tue am
     Goal - All variables remain the same as the previous microcycle to continue over-
     reaching.

             EXERCISE                 SETS        REPS TEMPO            INTENSITY    RECOVERY
                                                                          (% 1RM)      (mins)
             Warm up:
 Balance board hand passing
 Med ball rebound throws
             Squat +                            5       3:0:3              85
           Squat jump +                 3       6       1:0:1              60            5
            20m sprint                          2
             Bench +                            5       3:0:3              85
          Bench throw +                 3       6       1:0:1              40            5
  Forward med ball throw & sprint               2
           Bench pull +                         5       2:0:2              85
          Power chins +                 3       6       1:0:1              40            5
Overhead med ball throw-turn-sprint             2
                           Total reps = 117 (excluding warm up)




                                                 59
     Session 2: Peak power & RFD Fri am
     Goal – All variables remain the same as the previous microcycle to continue over-
     reaching.

            EXERCISE                     SETS    REPS TEMPO           INTENSITY   RECOVERY
                                                                        (% 1RM)     (mins)
             Warm up:
 Sprint acceleration drills
 Med ball matrix
            Hang clean                     3         4    1:0:1          80
   Smith machine bench throw               2     5/arm    1:0:1          30              4
                                           2     3/arm                   40
            Jump squat                     2     5/leg    2:0:1          45              4
                                           2     3/leg                   55
             Bench pull                    2       5      1:0:1          n/a             4
                                           2       3
   Depth jump & med ball throw             4       5      1:0:1          n/a             3
              Jammer                       4         5    1:0:1          n/a             4
                               Total reps = 132 (excluding warm up)




                                                60
     MICROCYCLE 5 (12/08/07-18/08/07)
                 MON         TUE       WED             THU       FRI         SAT      SUN
   Strength                Session                              Session
                               1                                  2
                              (am)                               (am)
  Anaerobic     Games                 Interval
    end &         (am)                 + skill
     SAQ                               (am)
     Team         Skill    Session                    Session              Session    Game
                  (pm)       (pm)                      (pm)                  (am)     (pm)




     Session 1: Contrast loading Tue am
     Goal - Exercises have changed and the volume has decreased significantly in
     order to achieve supercompensation or “rebound.” This is the last competition
     round & peaking will commence next week (1st week of semi-finals).

            EXERCISE                  SETS        REPS TEMPO            INTENSITY    RECOVERY
                                                                          (% 1RM)      (mins)
            Warm up:
 Balance board hand passing
 Med ball rebound throws
             Deadlift +                 3        3      3:0:3              90
           Vertical leap                         2      1:0:1              n/a          5
         Dumbell bench +                3        3      3:0:3              90
   Single-arm med ball throws                    2      1:0:1              n/a          5
        Weighted chins +                3        3      2:0:2              90
      Single-arm rower pulls                     2      1:0:1              n/a          5
                            Total reps = 45 (excluding warm up)




                                                 61
     Session 2: Peak power & RFD Fri am
     Goal – Exercises have changed and the volume has decreased significantly in
     order to achieve supercompensation or “rebound.” This is the last competition
     round & peaking will commence next week (1st week of semi-finals).

            EXERCISE                   SETS     REPS TEMPO         INTENSITY       RECOVERY
                                                                     (% 1RM)         (mins)
             Warm up:
 Sprint acceleration drills
 Med ball matrix
           Power clean                  2        4      1:0:1           80
                                        1        2                      90
    Power bag curl & press              2        4      1:0:1           n/a              4
                                        1        2
  Hanging barbell jump & shrug          2        4      1:0:1           n/a              4
                                        1        2
    Ezy curl pullover & press           2        5      1:0:1           n/a              4
                                        1        3
                            Total reps = 43 (excluding warm up)


     As this week is the last competition round, further sessions will depend on finishing
     position within the top 8 and the opposition (team and venue) for the first semi-
     final. Power sessions will depend on results and would be done on a week by
     week basis. The next macrocycle details the strength sessions for the general
     preparation phase of the training year.




                                               62
  Macrocycle: General preparation phase
  Duration:      Weeks 46-51 (11/11/07-22/12/07)
  Goal:          Establish a strength base & build hypertrophy (for young draft
                 players)
  Microcycles: 6


  MICROCYCLE 1 (11/11/07-17/11/07)
                 MON              TUE    WED             THU         FRI          SAT         SUN
Strength       Session       Session                 Session        Session
                   1               2                      1           2
                  (am)            (am)                   (am)        (am)
 Aerobic       Interval +                Games       Fartlek                      Con.
endurance        skill                   (am)            (pm)                     Games
                 (pm)                                                             (am)




  Session 1: Strength (1) Mon am & Thu am
  Goal – Inclusion of compound exercises using low repetitions and high resistance.
  This will maximise neural stimulation and motor unit recruitment in preparation for
  the power work to come. Prehabilitation exercises are also included in the warm-
  up.
  NOTE: Youth athletes will use hypertrophy variables.

                  EXERCISE                      SETS          REPS TEMPO           RECOVERY
                                                                                     (mins)
                   Warm up:
     Walking lunge (forward & back)
     Balance board hand passing
               Barbell squat                         3          6         3:0:3           3
             Weighted chins                          3          6         3:0:2           3
             Glute-ham raise                         3          4         3:1:3           3
              Dumbell bench press                    3          6         3:0:3           3
                       Deadlift                      3          6         3:0:3           3
      Standing barbell shoulder press                3          6         3:0:2           3
                             Total reps = 102 (excluding warm up)


                                                63
Session 2: Strength endurance (2) Tue am & Fri am
Goal – Exercises in this session are also compound but the repetition range is
higher in order to facilitate development of muscular endurance (non-linear
periodisation). Recovery is also decreased as is the resistance used.
Prehabilitation exercises are also included in the warm-up.

              EXERCISE                   SETS    REPS TEMPO           RECOVERY
                                                                        (mins)
               Warm up:
   Med ball relays (light throws)
   Mini-tramp landing variations
     Push up + S/A dumbell row               3    12       2:0:2         1.5
             Barbell lunge                   3    15       2:0:2         1.5
              Bench pull                     3    15       2:0:1         1.5
        Standing hip extension               3   15/leg    2:0:3         1.5
      Incline barbell bench press            3     15      2:0:2         1.5
     Bridge circuit (front/side/side)        2   1 min     static         0
                Total reps = 216 (not including warm up or bridges)




                                        64
  MICROCYCLE 2 (18/11/07-24/11/07)
               MON              TUE    WED             THU         FRI          SAT         SUN
Strength     Session       Session                 Session        Session
                 1               2                      1           2
                (am)            (am)                   (am)        (am)
 Aerobic     Interval +                Games       Fartlek                      Con.
endurance      skill                   (am)            (pm)                     Games
               (pm)                                                             (am)




  Session 1: Max strength (1) Mon am & Thu am
  Goal – Exercises are as per the 1st microcycle but the volume has decreased
  whereas intensity and recovery have increased.
  NOTE: Youth athletes will still use hypertrophy variables.

                EXERCISE                      SETS          REPS TEMPO           RECOVERY
                                                                                   (mins)
                 Warm up:
     Walking lunge (forward & back)
     Balance board hand passing
               Barbell squat                       4          4         3:0:3           4
             Weighted chins                        4          4         3:0:2           4
             Glute-ham raise                       3          3         3:1:3           4
            Dumbell bench press                    3          4         3:0:3           4
                     Deadlift                      3          4         3:0:3           4
      Standing barbell shoulder press              3          4         3:0:2           4
                            Total reps = 77 (excluding warm up)




                                              65
Session 2: Strength endurance/hypertrophy (2) Tue pm & Fri am
Goal – Exercises are as per the 1st microcycle but the volume has decreased and
intensity has increased.

             EXERCISE                  SETS     REPS     TEMPO        RECOVERY
                                                                        (mins)
              Warm up:
   Med ball relays (light throws)
   Mini-tramp landing variations
     Push up + S/A dumbell row           3        10       2:0:2         1.5
            Barbell lunge                3        12       2:0:2         1.5
             Bench pull                  3        12       2:0:1         1.5
       Standing hip extension            2      12/leg     2:0:3         1.5
     Incline barbell bench press         3        12       2:0:2         1.5
    Bridge circuit (front/side/side)     2     1.5 min     static        0
                Total reps = 186 (not including warm up or bridges)




                                        66
  MICROCYCLE 3 (25/11/07-01/12/07)
              MON         TUE       WED          THU       FRI      SAT         SUN
Strength     Session     Session                Session   Session
                1          2                      1         2
               (am)       (am)                    (am)     (am)
 Aerobic    Interval +             Games        Fartlek             Con.
endurance      skill                (am)         (pm)               Games
              (pm)                                                  (am)




  Session 1: Max strength (1) Mon am & Thu am
  Goal – Exercises are as per the last microcycle but the volume has decreased and
  pyramid sets are implemented.
  NOTE: Youth athletes will still use hypertrophy variables.

                EXERCISE                   SETS       REPS TEMPO     RECOVERY
                                                                       (mins)
                Warm up:
     Walking lunge (forward & back)
     Balance board hand passing
               Barbell squat                1       4
                                            1       3       3:0:3           4
                                            1       2
                                            1       4
             Weighted chins                 1       4
                                            1       3       3:0:2           4
                                            1       2
                                            1       4
             Glute-ham raise                1       4       3:1:3           4
                                            1       3
                                            1       3
           Dumbell bench press              1       4       3:0:3           4
                                            1       3
                                            1       2
                 Deadlift                   1       4       3:0:3           4
                                            1       3
                                            1       2
      Standing barbell shoulder press       1       4       3:0:2           4
                                            1       3
                                            1       2
                         Total reps = 63(excluding warm up)


                                           67
Session 2: Strength endurance/hypertrophy (2) Tue am & Fri am
Goal – Exercises are as per the last microcycle but the volume has decreased
whereas intensity has increased.

             EXERCISE                  SETS     REPS     TEMPO       RECOVERY
                                                                       (mins)
              Warm up:
   Med ball relays (light throws)
   Mini-tramp landing variations
     Push up + S/A dumbell row           3        8       2:0:2         1.5
            Barbell lunge                3       10       2:0:2         1.5
             Bench pull                  3       10       2:0:1         1.5
       Standing hip extension            2      10/leg    2:0:3         1.5
     Incline barbell bench press         3       10       2:0:2         1.5
    Bridge circuit (front/side/side)     2      2 min     Static        0
                Total reps = 154(not including warm up or bridges)




                                       68
  MICROCYCLE 4 (02/12/07-08/12/07)
              MON         TUE       WED            THU       FRI      SAT         SUN
Strength     Session     Session                  Session   Session
                1          2                        1         2
               (am)       (am)                      (am)     (am)
 Aerobic    Interval +             Games          Fartlek             Con.
endurance      skill                  (am)         (pm)               Games
              (pm)                                                    (am)




  Session 1: Max strength (1) Mon am & Thu am
  Goal – Exercises have changed and volume continues to decrease. Pyramid sets
  are still being used.
  NOTE: Youth athletes will still use hypertrophy variables.

               EXERCISE                      SETS       REPS TEMPO     RECOVERY
                                                                         (mins)
                Warm up:
     Carioca + hand passing
     Skipping + standing hamstring
                flicks
                                             1       3
            Barbell front squat              1       2       3:0:3            4
                                             1       1
                                             1       3
                                             1       3
          Barbell bent-over row              1       2       3:0:2            4
                                             1       1
                                             1       3
                                             1       3       3:1:3            4
              Single-leg curl                1       2
                                             1       3
                                             1       3       3:0:3            4
             Dumbell pullover                1       2
                                             1       2
                                             1       6       3:0:3            4
                                             1       4
           Single-leg box squat
                                             1       2
     Standing dumbell lateral raise (to      1       3       3:0:2            4
                                             1       2
               above head)
                                             1       3
                          Total reps = 53(excluding warm up)

                                             69
Session 2: Strength endurance (2) Tue am & Fri am
Goal – Exercises have changed and volume continues to decrease. Stability is
more challenged through unilateral multi-plane exercises.

             EXERCISE                 SETS     REPS     TEMPO       RECOVERY
                                                                      (mins)
              Warm up:
   Speed ladder drills
   Med ball rebounder catch &
               throw
    Alternate dumbell bench press       3      6/arm     2:0:2         1.5
   Overhead dumbell lateral lunge       3      6/leg     2:0:2         1.5
      Standing straight-arm LPD         3        8       2:0:1         1.5
     Single-leg swiss ball leg curl     2      8/leg     2:0:3         1.5
  Prone dumbell 3-way shoulder fly      3        6       2:0:2         1.5
               Total reps = 146(not including warm up or bridges)




                                       70
     MICROCYCLE 5 (09/12/07-15/12/07)
                 MON          TUE        WED          THU           FRI          SAT     SUN
   Strength     Session      Session                 Session      Session
                   1            2                        1              2
                  (am)        (am)                       (am)       (am)
   Aerobic     Interval +               Games                                    Con.
  endurance       skill                  (am)                                  Games
                 (pm)                                                            (am)


     SAQ                     Interval                 Tech
                              (pm)                    (pm)




     Session 1: Peak power & RFD (1) Mon am & Thu am
     Goal – Power is introduced just prior to the Xmas-New Year break (2 weeks). The
     volume is reasonably low and recovery is high.

           EXERCISE                     SETS     REPS TEMPO                 INTENSITY   RECOVERY
                                                                              (% 1RM)     (mins)
             Warm up:
 Med ball throws
 Bent press
           Power clean                   3         6            1:0:1          70          4
            Squat jump                   3         6            1:0:1          45          4
        Jammer (alternate)               3       4/arm          1:0:1          n/a         4
         Snatch balance                  3           6          1:2:1          80          3
Straight-leg deadlift & jump shrug       3           6          1:0:1          45          4
                             Total reps = 96(excluding warm up)




                                                71
Session 2: Max strength (1) Tue am & Fri am
Goal – Strength stimuli continues for 2 sessions per week with compound
exercises and a progression of volume.

             EXERCISE                 SETS     REPS     TEMPO       RECOVERY
                                                                      (mins)
              Warm up:
   Speed ladder drills
   Med ball rebounder catch &
               throw
    Alternate dumbell bench press       3      6/arm     2:0:2            2
   Overhead dumbell lateral lunge       3      6/leg     2:0:2            2
      Standing straight-arm LPD         3        8       2:0:1            2
     Single-leg swiss ball leg curl     2      8/leg     2:0:3            2
  Prone dumbell 3-way shoulder fly      3        6       2:0:2            2
               Total reps = 146(not including warm up or bridges)




                                       72
     MICROCYCLE 6 (16/12/07-22/12/07)
                  MON         TUE        WED          THU           FRI          SAT     SUN
   Strength     Session      Session                 Session      Session
                    1           2                        1              2
                   (am)       (am)                       (am)       (am)
   Aerobic      Interval +              Games                                    Con.
  endurance       skill                  (am)                                  Games
                  (pm)                                                           (am)


     SAQ                     Interval                 Tech
                              (pm)                    (pm)




     Session 1: Peak power & RFD (1) Mon am & Thu am
     Goal – All variables are the same as the previous microcycle to allow adaptation.

           EXERCISE                     SETS     REPS TEMPO                 INTENSITY   RECOVERY
                                                                              (% 1RM)     (mins)
             Warm up:
 Med ball throws
 Bent press
           Power clean                   3         6            1:0:1          70          4
            Squat jump                   3         6            1:0:1          45          4
        Jammer (alternate)               3       4/arm          1:0:1          n/a         4
         Snatch balance                  3           6          1:2:1          80          3
Straight-leg deadlift & jump shrug       3           6          1:0:1          45          4
                             Total reps = 96(excluding warm up)




                                                73
Session 2: Max strength (1) Tue am & Fri am
Goal – All variables are the same as the previous microcycle to allow adaptation.

             EXERCISE                  SETS     REPS      TEMPO      RECOVERY
                                                                       (mins)
              Warm up:
   Speed ladder drills
   Med ball rebounder catch &
               throw
    Alternate dumbell bench press        3       6/arm     2:0:2          2
   Overhead dumbell lateral lunge        3       6/leg     2:0:2          2
      Standing straight-arm LPD          3         8       2:0:1          2
     Single-leg swiss ball leg curl      2       8/leg     2:0:3          2
  Prone dumbell 3-way shoulder fly       3         6       2:0:2          2
                Total reps = 146(not including warm up or bridges)




                                        74

								
To top