Ashley Jones

https:www.houstonsabercats.com

Ashley Jones has just completed his 30th pre-season in professional sport. He has worked across three professional sports on four continents and currently plies his trade in Major League Rugby (MLR) with the Houston Sabercats as their Head of Performance.

 
The Combined Seasonal Training Chart
The Combined Seasonal Training Chart
To expand upon the exercise selection chart discussion from last month, these training options form the basis of my decision-making and conversations with players as to what they need to focus on over the next four to six weeks in their gym sessions.
Programming Two-A-Days for Your Player's Pre-Season and In-season
Programming Two-A-Days for Your Player's Pre-Season and In-season
Poliquin, Thibadeau, and Schoenfeld, among many other writers and researchers, have popularized this method—performing multiple training sessions within a day. Here's how I set this up for my players within a three-day split program.
The Exercise Selection Chart
The Exercise Selection Chart
Let me walk you through a new weight room and share my processes for creating an exercise selection chart to best meet the needs of your athletes.
Integration of Great Ideas into a Manageable Training Program
Integration of Great Ideas into a Manageable Training Program
Westside Barbell, 5/3/1, 5thSet, and Juggernaut Training Systems all play a role in the creation of this program. Let me know how you advance using it.
It's Better to Wear Out Than to Rust Out
It's Better to Wear Out Than to Rust Out
In my fifties, I started to experience knee pain during and after Olympic lifts, squats, and deadlifts. After a career full of lifting and contact sports, my options were anti-inflammatory medication and gels, surgery, braces, ABI, and PRP. Here's what helped me.
Pre-Season Planning
Pre-Season Planning
This is the first-week break-in program that I will put in place. I will also keep some players on this three-day-a-week programming based on needs-based discussions with the playing group upon their return and what other work-ons they have from a physical and skills perspective.
Specialty Bars and Sports Programming
Specialty Bars and Sports Programming
Why do strength coaches persist in using the traditional bar now that there are many excellent alternative bars available?
The Integration of Unilateral and Bilateral Movements to Assist in Strength Development
The Integration of Unilateral and Bilateral Movements to Assist in Stren...
The program within is called One Big, One Small—there is one major movement, and a secondary movement supports this major movement. It can be used by anyone irrespective of sport or training goal to improve performance or get bigger and stronger.
Gym Programming Variation Across a Team
Gym Programming Variation Across a Team
Here are several programs that were used during our last rugby season. Take special notice of the variety that you can achieve but also the range and breadth of programming in a team sport.
3x3 Performance Programming Matrix
3x3 Performance Programming Matrix
I believe that the individualization of programming in team sports is the real holy grail of strength and conditioning. The application of the 3x3 programming matrix will ensure that each player will have the best opportunity to improve in the areas of dire need.
Relationships and Team Dynamics
Relationships and Team Dynamics
I write this after fielding many questions during this COVID-19 lockdown period from young strength and conditioning coaches who have either lost their jobs or are at a crossroads of confidence. In some 30 years, I've had 17 strength and conditioning jobs...
Back-to-the-Gym Program to Optimize the Loading Process
Back-to-the-Gym Program to Optimize the Loading Process
As most of us come out of COVID-19 lockdown and back into the gym, here's a program that can be used as a three- or a six-day-a-week program with emphasis on simplicity and variability.
Rugby Wants You!
Rugby Wants You!
Where do all of the football players go when they are unable to reach their playing goals in college or the National Football League?
Flow Chart to Assist in the Determination of Physical Training Content in a Week-Long Plan
Flow Chart to Assist in the Determination of Physical Training Content i...
Here's the standard week-long plan with a seven-day turnaround between games, optimizing a balance between recovery both physiologically and psychologically.
Choosing 1 of 10 Programs to Individualize the Training Process
Choosing 1 of 10 Programs to Individualize the Training Process
In designing programs for my players, I discuss with the player, the medical staff, and the coaching staff the areas they see as major ones to work on. All 10 programs are based on the emphasis given to each of the three key areas of weight room programming: neural, mechanical, and metabolic.
Pre-Season: Our Time to Shine
Pre-Season: Our Time to Shine
It is the one chance each year that sports practices do not take priority or leave players fatigued that they cannot give 100 percent to the physical development program.
Integration of Strength and Power Programming for the Lower Body in Sport Preparation
Integration of Strength and Power Programming for the Lower Body in Spor...
Running sports are tangential in nature, so in order to optimize transfer from the weight room to the field, both vertical and horizontal movements need to be considered. To this end, the program I am going to outline will look at elements of training to ensure all bases are covered.
The Education Disconnect
The Education Disconnect
A third-year sports coaching strength and conditioning major told me he had learned more about exercise technique in two 10-minute sessions under my instruction than he had over the entirety of his degree to that point. How can we ensure these students are getting the best education?
Progressions in Exercise Selection Based on Technical Proficiency
Progressions in Exercise Selection Based on Technical Proficiency
I firmly believe you have to start at the simplest movement that someone can master correctly, and then, over time, progress from that simple movement to the more complex movements. The process is one of progressive skill acquisition.
7 Items Rugby Players (and I) Can't Lift Without
7 Items Rugby Players (and I) Can't Lift Without
I am seeing that the specific injuries that are inherent in rugby need a modified program that’s not using traditional training equipment to get results, so here are 7 of my non-traditional tools of the trade.
Build a Professional Rugby Team Through This Academy Program
Build a Professional Rugby Team Through This Academy Program
I am currently working as a consultant for a pro rugby team, and I was asked about the type of player I would require moving into a pro team. Fair warning: What I wrote here may be considered heretical in the strength and conditioning world...
The Physical Requirements That Make a Rugby Player Great
The Physical Requirements That Make a Rugby Player Great
In January 2017, Marc Keys and I embarked upon a labor of love to develop a questionnaire investigating what the various groups of people who make up the rugby industry think are the key elements of the physical preparation of the rugby player. Here are the results.
The Grand Unified Theory of Everything
The Grand Unified Theory of Everything
A few years ago, I attempted to bring 4 strength sports together into a training plan for rugby. This time, I want to delve deeper into the framework that makes up the programming of these sports and how we can program them into a usable athletic development plan.
Rugby Top-5 Strength and Conditioning Equipment Picks
Rugby Top-5 Strength and Conditioning Equipment Picks
For Ashley Jones, being at the S5 Compound is like being a kid in a candy store, meaning he needs some moderation. Rather than use all of the equipment, Ashley shows off his top-5 pieces of equipment that should be in every strength and conditioning program for rugby.
Are You Ready for the Inevitable?
Are You Ready for the Inevitable?
After resigning from my last position, I thought it was an opportune time to reflect on the situation and hopefully, a time for me to assist you in the process of finding your next gig. Best of luck in your job hunt!
Ocham’s Razor and the Pareto Principle in Weight Training Programming
Ocham’s Razor and the Pareto Principle in Weight Training Programming
According to the Pareto Principle, 80% of results come from 20% of your time. Ocham's Razor states the simplest solution tends to be the best one. Simplicity is the missing ingredient in most training programs. Hence why I return to the famous paradigm of the pull-push-squat.
The Art of Programming for Injury Prevention/Risk Management
The Art of Programming for Injury Prevention/Risk Management
I believe the most important role of a strength and conditioning coach is to create programs that minimize the risk of injury. Armed with knowledge from a study on rugby injuries, I wrote a program that focuses on strengthening injury-prone areas. Here's what I came up with.
The ABCs of My Life in Strength, Conditioning, and Fitness
The ABCs of My Life in Strength, Conditioning, and Fitness
I started my career as a strength and conditioning coach nearly 40 years ago. Throughout those 40 or so years, I picked up and learned a lot from other people. I tried to name as many of these people and their ideas as possible, so here it is, in an easy-to-read ABCs format.
The Simplicity Project: Expanding to Two-A-Days for Strength and Size
The Simplicity Project: Expanding to Two-A-Days for Strength and Size
The people have spoken, and I have answered. After receiving plenty of emails and comments about my last article, I decided to create and share a complete program based on The Simplicity Programming Project.
The Simplicity Project
The Simplicity Project
By simplicity, I am referring to a minimalist approach to the programming of weight training by getting a maximum effect for the fewest number of exercises by utilizing a full body program performed three days a week. I want to challenge you all to give this a try for a period of no less than six weeks.
Minimal Effective Dose and the Search for Magic Bullets
Minimal Effective Dose and the Search for Magic Bullets
To paraphrase Ronnie Coleman, “Everybody wanna be strong but nobody wanna lift heavy weights.” Ain’t that the truth. News flash: This is what you need.
The Six Pillars of Excellence
The Six Pillars of Excellence
Since I am a strength and conditioning coach, I placed Hard Work first on the list, but in reality, they should all be given equal ranking.
Progressions in Exercise Selection Based on Technical Proficiency
Progressions in Exercise Selection Based on Technical Proficiency
I firmly believe you have to start at the simplest movement that you can master correctly and then over time progress from the simple to the more complex movements. Download my basic outline with notes included here.
Samoan Rugby Union Returns to CARE Program
Samoan Rugby Union Returns to CARE Program
The program I am currently running features the CARE program in a new format that I feel better allows the player to get a workout in without going too deep in the RPE continuum, especially if he or she is coming from a unit or a team session.
New Team, New Approach: Working the Curve with the Samoan Rugby Union
New Team, New Approach: Working the Curve with the Samoan Rugby Union
What I outline in this article is the third generation of this style of programming, taken through the furnace of professional rugby and modified accordingly to fit specific needs of the playing group I now work with.
Getting the New Job: Sharpen the Sword
Getting the New Job: Sharpen the Sword
Doing an extraordinary job in your present position does not guarantee you immunity to the inevitable changes that take place with funding cuts, administration changes, or coaches moving on. Are you prepared to find a new position?
Stronger Necks, Fewer Concussions
Stronger Necks, Fewer Concussions
Neck training can be done with isometric or range of motion exercises, performed self-administered, working with a partner, or with equipment. I've recently begun to trial a new device to take this training even further.
The Qualities I Look for in a Strength and Conditioning Intern or Colleague
The Qualities I Look for in a Strength and Conditioning Intern or Colleague
When I interview someone and consider letting them join my team, these are the things I consider.
Simple Training Has Stood the Test of Time
Simple Training Has Stood the Test of Time
I want to introduce some new training ideas to accelerate you from good to great by revisiting the past and adding a twist to several favorites.
Game Changer: Rugby Programming Adjustments from the 40th NSCA National Conference
Game Changer: Rugby Programming Adjustments from the 40th NSCA National ...
Several incredible presentations from Paul Comfort, Mike McGuigan, and Bryan Mann led me me to make some key adjustments to the programming of my Metabolic Group.
LISTEN: NSCA's Coaching Podcast — Episode 18 with Ashley Jones
LISTEN: NSCA's Coaching Podcast — Episode 18 with Ashley Jones
Joining NSCA Head Strength and Conditioning Coach Scott Caulfield, Ashley discusses the development of young coaches, trends in rugby training, and life as a coach.
Integrating Weight Training with Rugby Units Skill Training
Integrating Weight Training with Rugby Units Skill Training
This model sequences weight training and skills, with the weight training acting as a neural primer before moving to skill work and then bringing the players back to the weight room to complete the lower body session.
LISTEN: The Australian Strength and Conditioning Association Podcast with Ashley Jones
LISTEN: The Australian Strength and Conditioning Association Podcast wit...
Appearing as special guest for episode 13, Ashley joined the podcast to discuss his career, the knowledge he has gained through his experience in the industry, and the lessons he has found most valuable for training and coaching athletes.
Weapons of Metabolic Disruption
Weapons of Metabolic Disruption
This compilation of training sessions is drawn from the minds of many great coaches, and includes initial and periodic testing to ensure intensity and distance per session challenge the metabolic systems of the athletes.
Programs to Stimulate Size and Strength Gains
Programs to Stimulate Size and Strength Gains
I have collated a few of my most result-producing programs for you to try, from both a sports performance perspective and also general training for size and strength for the non-sports person.
Program Determination Using the Quadrant Approach: Individualization in a Team Sport Environment
Program Determination Using the Quadrant Approach: Individualization in ...
Many programs say they individualize, but in reality very few do it well. This is why I borrowed the Quadrant Management System from business and redeveloped it to meet my requirements for programming in team sports.
A Full Year's Weight Room Programming in Professional Rugby
A Full Year's Weight Room Programming in Professional Rugby
This is the exact weight training program that I applied to the Panasonic Rugby team for the 2014-15 season.
Planning the Week, Month, and Year
Planning the Week, Month, and Year
I have attempted to be as detailed as possible in presenting to you a comprehensive program based around the variability that makes up a complete year of rugby.
Regular Testing for Physical Improvement in Rugby
Regular Testing for Physical Improvement in Rugby
Rugby is a high intensity intermittent collision sport, which requires a multi-factorial physical training approach to optimize performance.
Engineering Physical Performance — Reassess Utilization of INOL Model
Engineering Physical Performance — Reassess Utilization of INOL Model
I have been a huge believer in Intensity Number of Lifts (INOL) to develop programs that are achievable and that follow a sensible loading pattern over time, but I've recently made some important changes.
What Drives Performance: Processes Not Outcomes
What Drives Performance: Processes Not Outcomes
How we are judged is out of our hands in a lot of ways, but if I adhere to my processes and don't compromise my principles, morals, or values, then I can honestly say that I have been successful in my role as a strength and conditioning coach.
Is It Time to Rethink What We Do?
Is It Time to Rethink What We Do?
We should not ask how much volume and intensity of training a player can tolerate, but should instead ask how much volume and intensity of training a player needs to excel at their sport with minimal risk of injury.
24-Hour Shift Programming for Those Who Protect and Serve
24-Hour Shift Programming for Those Who Protect and Serve
This training design has taken into account 24-hour shifts over a four-week schedule. As you can see, each week has varying work demands, so the training program must reflect this.
Programming for Speed and Power
Programming for Speed and Power
This 12-week program can be utilized by any individual wishing to prioritize the physical elements of speed and power.
Circuit Training for Metabolic Gains
Circuit Training for Metabolic Gains
The idea may seem simple and basic in theory, but these circuits are brutally effective at elevating heart rate for extended periods of time.
The Four Year College Strength Program: An Alternative Management Perspective
The Four Year College Strength Program: An Alternative Management Perspe...
Using a quadrant management system popularized in the business world, this article examines an alternative method of progressing athletes through four years of collegiate sports.
Extending The 30's Method for Strength and Size
Extending The 30's Method for Strength and Size
This method has shown effectiveness in hypertrophy training, so I've decided to try something new: what will happen if we take this method and alter it to cover two extremes of the training continuum?
The Complete 2016 Off-Season Rugby Training Manual
The Complete 2016 Off-Season Rugby Training Manual
I'm sharing with you the actual manual that I gave my professional athletes prior to departing for their one-month break. This covers all the athletes' needs for staying in shape for the rigors of pre-season training.
Programming for the Loose Forwards in Rugby
Programming for the Loose Forwards in Rugby
A loose forward must be one of the fittest players on the field. This requires a specialized approach to the strength and conditioning program.

Items 1 to 59 of 102 total

Page