Ashley Jones

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.

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.

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.

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.

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?

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.

When I interview someone and consider letting them join my team, these are the things I consider.

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.

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.

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.

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.

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.

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.

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.

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.

This is the exact weight training program that I applied to the Panasonic Rugby team for the 2014-15 season.

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.

Rugby is a high intensity intermittent collision sport, which requires a multi-factorial physical training approach to optimize performance.

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.

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.

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.

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.

This 12-week program can be utilized by any individual wishing to prioritize the physical elements of speed and power.

The idea may seem simple and basic in theory, but these circuits are brutally effective at elevating heart rate for extended periods of time.

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.

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?

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.

A loose forward must be one of the fittest players on the field. This requires a specialized approach to the strength and conditioning program.

You might call this The Grand Unified Training Theory: attempting to combine the training elements of Olympic lifting, powerlifting, strongman, and bodybuilding into one single training program.

A player’s lean body mass has effect on the optimal mode of programming and dictates the methods you should use to improve athletic performance.

This six-month training block for a young man (program included) explains everything you need for half a year of size and strength gains.

By assessing the strengths of each athlete, you can better determine their training needs and how to address them. This chart makes it easy to evaluate progress for each player.

Trial and error over time has led me to where my programming is today. This has produced a philosophy that includes a different approach to upper and lower body training.

Bodybuilders are known for splitting weekly training into specific body parts per day. Will the same approach work for athletes?

With proper consideration of neural, mechanical, and metabolic elements, this podcast covers the methods used for developing a proper pre-season plan.

The style of your coaching and the content of your program say a lot about you as a coach. If someone questions your approach, do you have an answer?

A proper weight room strategy provides adequate attention to the development of strength and size — two qualities necessary for your team’s improvement.

Communicating with your athletes and ensuring you have a mutual understanding of goals and systems is vital to improving the physical capabilities of your players.

These warm-up movements will build strength and power while keeping your body unilaterally symmetrical.

These strength and performance methods for positions 9, 10, and 12 maximize individual player abilities on the field and produce more capable athletes.

These three velocity-based sessions build the trainable aspects of athletic speed development.

With a variety of unique, specialized equipment, you can program to address a multitude of player strengths and weaknesses.

The best program for muscle hypertrophy and aerobic capacity extends the training perspective to a year-long pursuit of improved fitness.

These creative methods will reignite your boring routine. They work as long as you do.

This program outline gives you the ability to insert the gym-based training, conditioning, and specialized development that addresses your individual pre-season needs.

Implement this exercise variation protocol to keep your athletes training at an optimal loading standard.

Using these specialty bars, rotate your most effective set and rep protocols for stronger, more explosive athletic performance.

Misconceptions of a cut-throat industry.

NEO: “What is the Matrix?” TRINITY: “The answer is out there, Neo, and it’s looking for you if you want it to.”

Preparing for the demands of the field requires this balance of conditioning and weight training.

Effective training programs to use on your team during the competitive season.

I had an epiphany at the NSCA National Conference.

Speed and energy system training for maximal ruckability.

Borrowing ideas from Olympic lifting to make pre-workout interesting and effective.

My view is no other exercise delivers as much for sports performance.

If you want to upgrade to a 2XL t-shirt, this program can get that done.

Finish your training with one of these three circuits to shed those extra pounds…without sacrificing performance.

Get the jump on next season by showing up bigger, badder, faster and meaner…

Random thoughts, training concepts and wisdom from three decades as a coach.