Under-19-and-older-12-weeks - Sports Science Institute of South

U19 AND OLDER
STRENGTH & CONDITIONING
PROGRAM
Waiver and Release of Liability
(Read Carefully before performing any one of the prescribed programmes)
I understand that there are risks involved in participating in any exercise program contained within
this manual. In consideration for being allowed to utilize the information in this manual, I agree that
I will assume the risk and full responsibility for determining the need for medical clearance from my
physician and obtaining such clearance. I agree to waive and release any and all claims, suits, or
related causes of action against the Discovery High Performance Centre and the Sports Science
Institute of South Africa, from any loss, damage, illness or injury that I may suffer or endure when
participating in the sports specific programme contained herein.
Introduction:
Dear Athlete,
The following training programme is designed specifically for your sport. The basic premise of this
programme is for you to develop your physical fitness over the period of the next 12 weeks (Macro
cycle) leading into the season.
The 12 week macrocycle has been split into 3 mesocycles (Months) each consisting of 4 micro cycles
(weeks). Each phase progressively increases in training volume and intensity. When Training volume
is low, intensity is increased and vice versa. This ensures that we are progressively overloading the
system and “disturbing homeostasis to allow for functional overreaching leading to
supercompensation. Supercompensation allows for the re-establishment of homeostasis or a new
physiological “normal” as shown in figure 2 below.
Figure 1: Selye's General Adaptation Syndrome Model
Therefore each mesocycle is split into 3 weeks of training followed by 1 week of deloading. In
principle the deloading week allows for supercompensation to occur from where we are able to
again increase the intensity of training to once again overload the system.
Your training programme has been divided into 3 set phases:
The five phases of training are as follows:

Phase One: General Athletic preparation

Phase Two: Sports Specific Preparation – focusing on enhancing power out put

Phase Three: Advanced Athletic Preparation
General Notes:

Green Block weeks - are where we want to focus on maximal physiological stress to
overload the entire physiological system to advance your physical fitness.

Blue Block weeks – are “de-loading weeks allowing for supercompensation to occur prior to
increasing training load or intensity in the following phase again.
Literature review:
Sport-specific strength training programmes are fundamental to an athlete’s development and
success. This is no exception for cricket. Even though it is one of the oldest organised sports, there
are few studies that focus on the physical demands. However, existing literature has demonstrated
that top level cricketers are as “fit” as national rugby players (Noakes & Durandt, 2000).
The Australians (cricket) and New Zealanders (rugby) were amongst the first to demonstrate that
focusing on physical training yielded performance benefits, which ultimately lead to their World Cup
victories in 1991 (cricket) and 1987 (rugby) respectively. Furthermore, superior power and
endurance results in fewer injuries, more consistent performances and in turn longer and more
illustrious careers(Christie, 2012).
This brief review provides a synopsis of the physical demands required from a cricketer and the
benefits of a scientifically sound specific training plan. While skill and mental aptitude are essential
to succeed in the game, it is important to note that being physically conditioned will differentiate
between players of equal talent.
Cricket has traditionally been thought of as a straightforward sport, but Noakes & Durandt (2000)
and Christie (2008) concluded that the demands of a top level cricketer are actually substantial. For
instance, a hypothetical batsman scoring 100 runs in an ODI game would cover a distance of 3.2km
in an activity time of 8minutes at an average speed of 24km/hr (Noakes & Durandt, 2000) or a
batsman facing 7 overs with 30 seconds between balls would achieve an average heart rate of 152
bt/min resulting in an energy cost of 2536 kJ/hr (Christie, 2012).
The real stress of cricket has however been hypothesised to be the repeated eccentric muscle
contractions of bowling and batting. Due to the start/stop nature of bowling and batting multiple
decelerations need to take place (Christie, 2012). This causes muscles to work while still being
stretched. Research in running has shown that repeated eccentric actions produce a type of fatigue
that requires a long recovery period. During a match this would lead to decreases in performance
and increased risk of injuries.
Fast bowlers, in particular, are predisposed to higher injury rates because of the nature of the
biomechanical and physical demands of deliveries. With each ball, there is a ground reaction force
that can be 4-9 times that of gravity for front and back foot landings. This force needs to be
absorbed by the body, particularly the knee, back and muscles working eccentrically. It is the
eccentric muscle contractions and ground reaction forces that ultimately lead to the injuries. Noakes
& Durant (2000) stated that the human body is not designed to deal with the repetitive nature of
fast bowling, meaning that the injury rate in unconditioned players will be much higher. This is
supported by evidence from Davies et al., (2008) who reported that 41% of all injuries in cricket are a
related to the action of fast bowling, with a majority of them occurring in the knee (41%), lower back
(37%) and shoulder (16%).
The demands of cricket are substantial and players need to be well trained to maintain the required
workload (Noakes & Durandt. 2000; Christie, 2012).The specific areas of fitness attention required at
each cricket position include the following:

Bowlers need an explosive ability in the run up to a delivery, as a speedy run up will
physically translate into a faster ball. The arm, shoulder, core strength as well as stamina are
essential to deliver the ball repeatedly.

Fielders need to be prepared to react to the ball when hit, get to the ball, field, and throw
for potentially long periods, as fielding may last for hours. Speed of movement and agility
are critical to this position.

Batsmen need a balance. Brute muscular power is not a liability to this position, but reaction
time, batting technique, and balance in the crease are of primary importance. A batsman
may be required to maintain his position for a number of hours and the batting stroke relies
upon core strength, particularly in the abdominal and oblique muscle groups, the gluteal
muscles, and the upper arms and shoulders.
A cricket strength and training program should address anaerobic, aerobic endurance, weight
training, and reaction time/coordination agility drills. This should be designed to deal with the
fatigue associated with performance decrements and risk of injury.
REFERENCES
CHRISTIE, C.J. (2012). The Physical Demands of Batting and Fast Bowling in Cricket, An International
Perspective on Topics in Sports Medicine and Sports Injury. Dr. Kenneth R. Zaslav (Ed.), ISBN:978953-51-0005-8, In Tech, Available from: http://www.intechopen.com/books/an-internationalperspective-on-topics-in-sports-medicine-and-sports-injury/the-physical-demands-of-battingand-fast-bowling-in-cricket.
DAVIES, R.J; DU RANDT, R.; VENTER, D. & STRETCH, R. (2008). Cricket: nature and incidence of fast
bowling injuries at an elite, junior level and associated risk factors. South African Journal of Sports
Medicine, 20(4): 115-118.
NOAKES, T.D. & DURANDT, J.J. (2000). Physiological requirements of cricket. Journal of Sports
Sciences, 18(1): 919-929.
Cricket Strength and Conditioning Programme
Age Group: Open (Under 19 and older)
12 week progressive strength and conditioning programme
Training Schedule: The programme allows for 3 weeks of overload followed by 1 week of de-loading.
This structure is repeated 3 times, totalling 12 weeks of training.
Phase One: GAP
Week 1 – 4
Proposed weekly schedule
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Session
Upper session
Corrective (scapula thoracic) programme
Metabolic session
REST
Lower body
Conditioning session 2/ sport match
REST
Primary Sets
Week
Week 1
Week 2
Week 3
Week 4
Sets
3
3
3
1
Reps
12, 12, 10
12, 10, 10
10, 10, 8
12
%1RM
65, 65, 75
65, 75, 75
75, 75, 80
55
Sets
2
3
3
1
Reps
12
10
8
12
%1RM
65
75
80
55
Sets
2
2
3
Reps
8
8
8, 8, 6
No metabolic session
%1RM
65
65
65, 65, 75
All Super Sets
Week
Week 1
Week 2
Week 3
Week 4
Metabolic Circuits
Week
Week 1
Week 2
Week 3
Week 4
Phase Two: AAP
Week 5 – 8
Proposed weekly schedule
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Session
Upper session
Corrective (lumber pelvic hip complex) programme
Metabolic session
REST
Lower body
Conditioning session 2/ sport match
REST
Primary Sets
Week
Week 1
Week 2
Week 3
Week 4
Sets
3
3
4
1
Reps
10
10, 8, 8
8, 8, 6, 6
12
%1RM
75
65, 75, 80
75, 75, 80, 80
55
Sets
2
3
3
1
Reps
12
10
8
12
%1RM
65
75
80
55
Sets
2
2
3
Reps
8
8
8, 8, 6
No metabolic session
%1RM
65
65
65, 65, 75
All Super Sets
Week
Week 1
Week 2
Week 3
Week 4
Metabolic Circuits
Week
Week 1
Week 2
Week 3
Week 4
Phase Three: SSP
Week 9 – 12
Proposed weekly schedule
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Session
Session one
Corrective (lumber pelvic hip complex or scapula thoracic) programme
Metabolic session
REST
Session two
Conditioning session 2/ sport match
REST
For all quad sets
Week
Week 1
Week 2
Week 3
Week 4
Sets
3
3
4
1
Reps
10
8
6
12
%1RM
75
80
85
55
Sets
2
2
3
Reps
8
8
8, 8, 6
No metabolic session
%1RM
65
65
65, 65, 75
Metabolic Circuits
Week
Week 1
Week 2
Week 3
Week 4
General Stretching Guidelines:
The importance of stretching
Musculoskeletal injuries form a large proportion of injuries reported in sport. It is also well
documented that there are many potential causes for muscle injuries and these include
both extrinsic and intrinsic risk factors. Potential intrinsic risk factors for muscle injury
include previous injury, muscle strength imbalances, muscle fatigue, biomechanical
abnormalities, and musculoskeletal inflexibility. A decrease in musculoskeletal flexibility has
been associated with an increase in risk to injury. Furthermore, it has been documented
that flexibility training (stretching), using a variety of techniques, can effectively increase
musculotendinous unit (MTU) range of motion in human subjects. External factors are
factors that could influence leg and arm movements. The trunk needs to support and absorb
these forces in order for the muscles and joints to function and perform in the most
effective, strongest and safest position. The use of flexibility training (regular stretching) as a
means increasing flexibility is widely advocated, and 1) is an important component in the
design of a rehabilitation program following injury or surgery, 2) can possibly alter the risk of
injuries or 3) may alter (improve or reduce) sports performance.
Warm up
The objective of the warm-up is three-fold. 1) It assists in injury prevention due to the
physiological benefits achieved 2) it creates an environment for physical preparation and 3)
the warm-up assists in the mental preparation of the participant.
Physiological Benefits include the following:
1)
2)
An increased core temperature due to the muscles that start producing heat
from an increased physical workload.
An increase in the body temperature to 39 degrees will assist in improving
flexibility up to 20%. This is due to the fact that warm muscles can contract and
relax more quickly (improved speed and efficiency of contraction and relaxation),
is more elastic and therefore decreases the risk of injury.
The warm up should include dynamic stretching. During dynamic stretching, the limb is
moved (usually rapidly) to the end of its ROM where the stretch sensation is felt, either
passively by the clinician or actively by the subjects themselves.
Cool down
The cool down session is done at the end of the session or after the competition. The cool
down session is used to return the body to normal and to return the heart rate to resting.
The cool down session would comprise mainly of static stretching. Static (also referred to as
slow or passive stretching) is the most common method of stretching that is used by
athletes, coaches and therapists.
STATIC STRETCHES
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
CALF
HAMSTRINGS
HIP FLEXOR
GROIN
PIRIFORMIS
LAT STRETCH
CHEST
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
LOWER BACK
TRICEP
NECK
DYNAMIC STRETCHES
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
CALVES
HAMSTRINGS
ABDUCTORS & ADDUCTORS
GROIN
CHEST
SHOULDERS
1
15- 30 sec
1
15- 30 sec
NECK
SELF MYOFASCIAL RELEASE
(Lower Body)
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
SMR or ‘Foam rolling’ should be performed prior to training.
Each movement should be performed for the duration of 20s.
The movement should be held for an additional 10s on
‘trigger points’.
LOWER BACK
HAMSTRINGS
ITB
QUADRICEPS
GLUTES
CALVES
1
15- 30 sec
SELF MYOFASCIAL RELEASE
(Upper Body)
EXERCISE
SETS
TIME
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
1
15- 30 sec
SMR or ‘Foam rolling’ should be performed prior to training.
Each movement should be performed for the duration of 20s.
The movement should be held for an additional 10s on
‘trigger points’.
LOWER BACK
UPPER BACK
CERVICAL SPINE
SHOULDER
LATS
CHEST
1
15- 30 sec
Prehab Session = Scapula Thoracic Corrective Programme
WARM UP
SELF MYOFASCIAL RELEASE (SMR)
MOBILITY
To assist with achieving and/or maintaining mobility, a number of mobility flows have been
developed specific to the focus of this programme. The Mobility Flows should be performed by
moving from position to position and alternating from side to side in a slow and controlled manner.
Athletes should perform 20 repetitions of each of the mobility flows. Before progressing to the
stability work
Supine Mobility Flow
Prone Mobility Flow
Shoulder Mobility Flow 1
Overhead Medicine Ball Taps
Wall Slides
STABILITY
All stability training should be completed in a slow and controlled manner. Exercises should not be
performed if any pain is experienced. The prescribed sets and repetitions can be seen below.
Week
Sets x Reps
1
3x6
2 and 3
3x8
4 and Beyond
3x10
Back Burns
Internal / External Rotation
Band Pulls, Straight Arm Pull Down and Band Pulls with Rotation
Side Lying / Side Plank with External Rotation
Close Hands Press up – Elbows Tucked in
Pezzi Ball Plank Variations; Stir the Pot and Static Straight Arm Holds
Fury Planks with Alternating Arm Raises
Pezzi Ball Bridges with Medicine Ball Shoulder Control
COOL DOWN STATIC STRETCHES
Perform each of these stretches after training. Hold each stretch twice for approximately 20seconds.
You should stretch to mild discomfort rather than pain.
Phase One: GAP
Warm up
Perform 500m rowing ergo warm up @2min/500m or 5 min on arm ergometer @ 60RPM
Dynamic Stretching
Self Myofascial Release (SMR)
Gym Session One
Upper Body
EXERCISE
PRIMARY SET 1
SETS & REPS
% RM
Wk1: 3 x 12, 12 , 10
65%/65%/75%
Wk2: 3 x 12, 10 , 10
65%/75%/75%
Wk3: 3 x 10, 10, 8
75%/75%/80%
Wk4: 1 x 12
55%
Wk1: 3 x 12, 12 , 10
65%/65%/75%
Wk2: 3 x 12, 10 , 10
65%/75%/75%
Wk3: 3 x 10, 10, 8
75%/75%/80%
Wk4: 1 x 12
55%
PEZZI BALL DUMBBELL PRESS
SUPERSET 1
BENT OVER DUMBBELL ROW WITH EXTERNAL ROTATION
KNEELING MEDICINE BALL WALL THROWS
SUPERSET 2
PEZZI BALL DUMBBELL SHOULDER PRESS
MACHINE LAT PULLDOWNS
Wk1: 3 x 12, 12 , 10
65%/65%/75%
Wk2: 3 x 12, 10 , 10
65%/75%/75%
Wk3: 3 x 10, 10, 8
75%/75%/80%
Wk4: 1 x 12
55%
Wk1: 3 x 12, 12 , 10
65%/65%/75%
Wk2: 3 x 12, 10 , 10
65%/75%/75%
Wk3: 3 x 10, 10, 8
75%/75%/80%
Wk4: 1 x 12
55%
SUPERSET 3
ROPE TRICEP EXTENSION
ANCHOR PRESS
CORE COMPLEX
PEZZI BALL TRISET: (2 X 10 EACH)
PLANK STIR THE POT (5 CLOCKWISE AND 5 ANTICLOCKWISE)
PLANK ROCKING (ROCK BACK AND FORTH ON PEZZI)
STRAIGHT ARM ROCKING
FURY ROWS (2 X 10)
SIDE PLANK (2 X 20 seconds each side)
Warm up
Perform 500m rowing ergo warm up @2min/500m or 5 min on arm ergometer @ 60RPM
Dynamic Stretching
Self Myofascial Release (SMR)
Gym Session Two
Metabolic Circuit
Perform each exercise directly after each other and
complete each set as fast as possible without sacrificing
form during each lift
EXERCISE
CIRCUITS & REPS
% RM
Wk1: 2 x 8
65%
Wk2: 2 x 8
65%
Wk3: 3 x 8, 8, 6
65%/65%/75%
1. BOX JUMPS
2. BARBELL BENT OVER ROWS
KETTLE BELL PISTOL SQUATS
Wk4: No metabolic
session
3. MEDICINE BALL PUSH UPS
4. PEZZI BALL HAMSTRING CURLS
5. UNDER ARM PULL UPS
6. 10 X 20m SHUTTLES (SUB 55seconds)
In an open area clearly mark out 20m. Run 10 shuttles
contineuously as fast as possible.
CORE COMPLEX
PEZZI BALL KNEE TUCKS (2 x 20)
SIDE PLANK ROTATIONS (2 X 10 each side, 5kg)
HANGING KNEE RAISES (2 x 15)
Warm up
Perform 500m rowing ergo warm up @2min/500m or 5 min on arm ergometer @ 60RPM
Dynamic Stretching
Self Myofascial Release (SMR)
Gym Session Three
Lower Body
EXERCISE
SETS & REPS
% RM
Wk1: 3 x 12, 12 , 10
65%/65%/75%
Wk2: 3 x 12, 10 , 10
65%/75%/75%
Wk3: 3 x 10, 10, 8
75%/75%/80%
Wk4: 1 x 12
55%
Wk1: 3 x 12, 12 , 10
65%/65%/75%
Wk2: 3 x 12, 10 , 10
65%/75%/75%
Wk3: 3 x 10, 10, 8
75%/75%/80%
Wk4: 1 x 12
55%
PRIMARY SET 1
HACK/ SMITH MACHINE SQUAT
SUPERSET 1
CABLE ADDUCTION &ADDUCTION
SINGLE LEG KETTLEBELL DEADLIFT
SUPERSET 2
LEG EXTENSION
DUMBELL STEP UPS (45cm BOX)
Wk1: 3 x 12, 12 , 10
65%/65%/75%
Wk2: 3 x 12, 10 , 10
65%/75%/75%
Wk3: 3 x 10, 10, 8
75%/75%/80%
Wk4: 1 x 12
55%
SUPERSET 3
LYING HAMSTRING CURLS
CALF COMBO
Wk1: 3 x 12, 12 , 10
65%/65%/75%
Wk2: 3 x 12, 10 , 10
65%/75%/75%
Wk3: 3 x 10, 10, 8
75%/75%/80%
Wk4: 1 x 12
55%
CORE COMPLEX
TRX COMPLEX: (2 X 10 EACH)
DOUBLE KNEE TUCKS
RUNNERS
SIDE KNEE TUCK
FOUR POINT SUPERMANS (2 X 10)
DYING BUG (2 X 10 seconds each side)
Conditioning Session One
Exercise
Sets
20m x 20m BOX DRILL
5 sets of 1 rep
REST 1:2
150m SHUTTLE OVER 50m (i.e. 3x50m)
REST 1:2
3 sets of 1 rep
200m STRIDERS
(@75% OF MAX EFFORT PERFORM A 200m SPRINT)
REST 1:1
3 sets of 1 rep
Conditioning Session Two
2.4km TIME TRIAL (record your time and HRmax)
WEEK
WEEK 1
WEEK 2
WEEKS 3
TIME
HR
Phase Two: AAP
Prehab Session = Lumbar Pelvic Hip Complex Programme
WARM UP
SELF MYOFASCIAL RELEASE (SMR)
MOBILITY
To assist with achieving and/or maintaining mobility, a number of mobility flows have been
developed specific to the focus of this programme. The Mobility Flows should be performed by
moving from position to position and alternating from side to side in a slow and controlled manner.
Athletes should perform 20 repetitions of each of the mobility flows. Before progressing to the
stability work
Pike to Strider with Rotation
Hip to Hamstring
Glute Kick with Circumduction
Bird Dog
Knee Internal / External Rotations
Reverse Lunge into Stride with Rotation
STABILITY
All stability training should be completed in a slow and controlled manner. Exercises should not be
performed if any pain is experienced. The prescribed sets and repetitions can be seen below.
Week
Sets x Reps
1
3x6
2 and 3
3x8
4 and Beyond
3x10
Crab Walks Lateral, Forwards and Backwards
Resisted Band Adduction / Abduction
Contralateral Crunch and Hold
Spar Ball Bridges with Leg Extension
Fury Band Knee Tuck
COOL DOWN STATIC STRETCHES
Perform each of these stretches after training. Hold each stretch twice for approximately 20seconds.
You should stretch to mild discomfort rather than pain.
Warm up
Perform 500m rowing ergo warm up @2min/500m or 5 min on arm ergometer @ 60RPM
Dynamic Stretching
Self Myofascial Release (SMR)
Gym Session One
Upper Body
EXERCISE
SETS & REPS
% RM
PRIMARY SET 1
Wk1: 3 x 10
75%
Wk2: 3 x 10, 8 ,8
65%/75%/80%
Wk3: 4 x 8, 8, 6,
6
75%/75%/80%/80%
Wk4: 1 x 12
55%
Wk1: 2 x 12
65%
Wk2: 3 x 10
75%
Wk3: 3 x 8
80%
Wk4: 1 x 12
55%
FURY PUSH UPS
SUPERSET 1
SEATED POWER CLEANS
MEDICINE BALL SIDE WALL THROWS
SUPERSET 2
BARBELL PUSH PRESS
WIDE GRIP PULL UPS
Wk1: 2 x 12
65%
Wk2: 3 x 10
75%
Wk3: 3 x 8
80%
Wk4: 1 x 12
55%
Wk1: 2 x 12
65%
Wk2: 3 x 10
75%
Wk3: 3 x 8
80%
Wk4: 1 x 12
55%
SUPERSET 3
DUMBELL PULLOVERS
TRICEPS KICK BACKS
FINISHER
5kg MEDICINE BALL COMPLEX (PERFORM 10 REPS FOR 3 SETS WITH RESTS INBETWEEN EACH SET)
OVERHEAD TRICEP WALL SLAMS
CHEST WALL SLAMS
CHEST SIDE ROTATION WALL SLAMS L&R
FLOOR SLAMS
10 X 10 SECOND BALL PLANK
10 X 10 SECOND SIDE PLANKS EACH SIDE
Warm up
Perform 500m rowing ergo warm up @2min/500m or 5 min on arm ergometer @ 60RPM
Dynamic Stretching
Self Myofascial Release (SMR)
Gym Session Two
Metabolic Circuit
Perform each exercise directly after each other and
complete each set as fast as possible without sacrificing
form during each lift
EXERCISE
CIRCUITS & REPS
% RM
Wk1: 2 x 8
65%
Wk2: 2 x 8
65%
Wk3: 3 x 8, 8, 6
65%/65%/75%
1. BURPIEES
2. UNDERARM PULL UPS
Wk4: No metabolic
session
3. DUMBBELL OVERHEAD LUNGE
4. CLAP PUSH UPS
5. PEZZI BALL HAMSTRING CURLS
6. DUMBBELL ARNOLD PRESS
7.
500M ROW ON LEVEL 10 (sub 2mins)
CORE COMPLEX
PEZZI BALL KNEE TUCKS (2 x 20)
SIDE PLANK ROTATIONS (2 X 10 each side, 5kg)
HANGING KNEE RAISES (2 x 15)
Warm up
Perform 500m rowing ergo warm up @2min/500m or 5 min on arm ergometer @ 60RPM
Dynamic Stretching
Self Myofascial Release (SMR)
Gym Session Three
Lower Body
EXERCISE
SETS & REPS
% RM
Wk1: 3 x 10
75%
Wk2: 3 x 10, 8 ,8
65%/75%/80%
Wk3: 4 x 8, 8, 6,
6
Wk4: 1 x 12
75%/75%/80%/80%
Wk1: 2 x 12
65%
Wk2: 3 x 10
75%
Wk3: 3 x 8
80%
Wk4: 1 x 12
55%
PRIMARY SET 1
BARBELL SQUAT
55%
SUPERSET 1
LEG PRESS
NORDIC LEANS
SUPERSET 2
DUMBBELL SPLIT LUNGE
STANDING HAMSTRING CURLS
Wk1: 2 x 12
65%
Wk2: 3 x 10
75%
Wk3: 3 x 8
80%
Wk4: 1 x 12
55%
Wk1: 2 x 12
65%
Wk2: 3 x 10
75%
Wk3: 3 x 8
80%
Wk4: 1 x 12
55%
SUPERSET 3
LYING HAMSTRING CURLS
CALF COMBO
FINISHER
5kg KETTLE BELL COMPLEX (PERFORM 3 SETS WITH 60 SECONDS REST BETWEEN EACH SET)
KB SWINGS X 10
KB HANG CLEANS X 5 EACH SIDE
KB PRESS X5 EACH SIDE
KB SQUATS X 10
KB SINGLE LEG DEADLIFT X 5 EACH SIDE
PLANK ROTATIONS (5 REPS OF EACH, EACH SIDE)
CORE
3 x 10 SUPERMANS
3 x 10 HANGING KNEE RAISES
Conditioning Session One
Exercise (ALL SHUTTLES PERFORMED TO MAIMAL EFFORT)
Sets
100m SHUTTLES OVER 20m (i.e. 5x20m)
REST BETWEEN SHUTTLES IS 1:1
5 sets
5 MINUTES REST BETWEEN
EACH SET
60m SHUTTLES OVER 20m (i.e. 3x20m)
REST BETWEEN SHUTTLES IS 1:1
5 sets
5 MINUTES REST BETWEEN
EACH SET
40m SHUTTLES OVER 20m (i.e. 2x20m)
REST BETWEEN SHUTTLES IS 1:1
5 sets
5 MINUTES REST BETWEEN
EACH SET
Conditioning Session Two
2.4km TIME TRIAL (record your time and HR max)
WEEK
WEEK 1
WEEK 2
WEEKS 3
TIME
HR
Phase Three: SSP
Warm up
Perform 500m rowing ergo warm up @2min/500m or 5 min on arm ergometer @ 60RPM
Dynamic Stretching
Self Myofascial Release (SMR)
Gym Session One
Full Body 1
EXERCISE
SETS & REPS
% RM
Wk1: 3 x, 10
75%
Wk2: 3 x 8
80%
Wk3: 4 x 6
85%
Wk4: 1 x 12
55%
QUAD SET 1
DUMBBELL SHRUGS AND EXTERNAL ROTATION
PISTOL SQUATS
ALTERNATING GRIP PULL UPS
MULTI BOX JUMPS
QUAD SET 2
Wk1: 3 x, 10
75%
Wk2: 3 x 8
80%
Wk3: 4 x 6
85%
Wk4: 1 x 12
55%
DUMBBELL PEZI BALL CHEST PRESS
STANDING HAMSTRING CURLS
FURY ROW WITH TRICEP EXTENSION
MEDICINE BALL SQUAT THROWS
4 MIN TABATA SKIPPING SET (20 seconds of all-out effort, 10 seconds of rest, repeat eight times)
CORE
PEZZI BALL KNEE TUCKS (3 x 10)
PEZZI BALL STRAIGHT ARM ROCKERS (3 x 10)
Warm up
Perform 500m rowing ergo warm up @2min/500m or 5 min on arm ergometer @ 60RPM
Dynamic Stretching
Self Myofascial Release (SMR)
Gym Session Two
Metabolic Circuit
Perform each exercise directly after each other and
complete each set as fast as possible without sacrificing
form during each lift
EXERCISE
CIRCUITS & REPS
% RM
Wk1: 2 x 8
65%
Wk2: 2 x 8
65%
Wk3: 3 x 8, 8, 6
65%/65%/75%
1. MEDICINE BALL CHEST WALL SLAMS
2. KETTLEBELL SUMO SQUATS
Wk4: No metabolic
session
3. REVERSE ROW
4. KETTLEBELL SWINGS
5. PEZZI BALL CHEST PRESS
6. LYING HAMSTRING CURLS
7.
CABLE WOODCHOPS
REPEATED SPRINT
CORE COMPLEX
PEZZI BALL KNEE TUCKS (2 x 20)
SIDE PLANK ROTATIONS (2 X 10 each side, 5kg)
HANGING KNEE RAISES (2 x 15)
Warm up
Perform 500m rowing ergo warm up @2min/500m or 5 min on arm ergometer @ 60RPM
Dynamic Stretching
Self Myofascial Release (SMR)
Gym Session Two
Full Body 2
EXERCISE
SETS & REPS
% RM
Wk1: 3 x, 10
75%
Wk2: 3 x 8
80%
Wk3: 4 x 6
85%
Wk4: 1 x 12
55%
QUAD SET 1
SINGLE ARM DUMBBELL CHEST PRESS
BARBELL SQUATS
CABLE ROWS
2 x TUCK JUMP INTO 10M SPRINT
QUAD SET 2
DUMBBELL BICEP CURL AND PRESS
Wk1: 3 x, 10
75%
Wk2: 3 x 8
80%
Wk3: 4 x 6
85%
Wk4: 1 x 12
55%
LYING HAMSTRING CURLS
SUSPENSION TRAINER PUSH UPS
STANDING CALF RAISES
CORE
PEZZI BALL KNEE TUCKS (3 x 10)
PEZZI BALL STRAIGHT ARM ROCKERS (3 x 10)
Conditioning Session One
Exercise (ALL SHUTTLES PERFORMED TO MAIMAL EFFORT)
Sets
50m SPRINTS
MAXIMAL EFFORT AND 3 POINT START
REST BETWEEN SPRINTS IS 1:5
5 sets
5 MINUTES REST BETWEEN
EACH SET
5 x 5 BOX DRILL
3 sets
5 MINUTES REST BETWEEN
EACH SET
MAXIMAL EFFORTS
REST BETWEEN DRILLS IS 1:5
4 sets
5 MINUTES REST BETWEEN
EACH SET
400m SHUTTLES OVER 100M
MAXIMAL EFFORT
REST BETWEEN SHUTTLES IS 1:1
Conditioning Session Two
2.4km TIME TRIAL (record your time and HR max)
WEEK
WEEK 1
WEEK 2
WEEK 3
TIME
HR