elitefts™ Sunday Edition

Recovery is our biggest issue in-season as well as available time in the training week to ensure that each player is physically prepared for the next game. I attempt to have multiple options and daily sessions for players to train because all players have individual needs. However, the options immediately below will cover most players. The exceptions are those few who like to do a circuit flush of the muscles on game day +1 and also those few who like to do a neural primer type workout on either game day -1 or the actual morning of the game itself. Also, some players may do an extra session based on need or to overcome weaknesses on the official day off each week.

I have a sit-down meeting with each of the players every three weeks to establish goals and work for them. This enables me to get through the entire squad (30 to 40 players) every three weeks. In addition, I have weekly touch base chats/clarification meetings to allow for fine tuning of the physical sessions that the player needs to do in relation to the generic training template. From these meetings and over time, I've come up with a baseline that is a minimum for players to do each week in their physical preparation.

Weekly physical planning based on selection:

Here is what I think the minimum number of sessions are for each category of player. The players and the strength and conditioning coach will determine what the player actually does each week:

  • Selected in 1–15: Two gym-based sessions and one conditioning session or one speed session
  • Selected 16–22: Two to three gym sessions, one conditioning session, and one speed session
  • Selected outside 22: Three to four gym sessions individualized as needed.

Gym-based programming options:

  • Game day +2: Circuit style, prehabilitation/rehabilitation only, full body strength, upper size, split program upper or lower strength, heavy power or rest
  • Game day +3: Full body strength, upper size, split program upper or lower strength, heavy power (if they didn't go to gym on game day +2)
  • Game day -2 (named in 22): Light power, upper body strength and/or size
  • Non-22: Full body strength, upper size, split program upper or lower strength, heavy power
  • Game day -1 (non-22): Full body strength, upper size, split program upper or lower strength, heavy power

Details on options (sets/reps/load determined by need):

  1. Circuit (beastly or variations as per previous article): Deadlift/power clean from hang/front squat/push press/bent-over row/Romanian deadlift, 6 reps on each and then 3 minutes on bike, 3–6 rotations.
  2. Full body strength: 1 X upper body push/pull superset; 1 X squat; 1 X hamstring/lower back
  3. Upper body strength and size: 1 X push/pull bar superset; 1 X push/pull dumbbell superset
  4. Lower body strength and power: 1 X Olympic; 1 X squat; 1 X hamstring and lower back
  5. Power (heavy): 1 X Olympic + jumps; 1 X squat + jumps; 1 X ground-based push option + UB plyos
  6. Power (light): 1 X Olympic or squat; 1 X ground-based push

Sample physical training in-season week plans:

Selected in starting 15
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Full body strength or upper body only Conditioning games Speed power combo Light power Game Off/recovery
Selected 16 – 22
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Full body strength or upper body only Conditioning games Speed power combo Light power Game Off/recovery
Optional repeated speed Interval session Short speed session

 

Not selected to play
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Full body strength Conditioning games Speed power combo Light power Full body strength Game Off/recovery
Repeated speed Interval session Short speed session Cross-training Rowing session

Individualized recovery session (Monday) based on total contacts in a game:

We have attempted to organize Monday recovery sessions based on the total contact scores from game activities combined with GPS data on volume, intensity, mechanical, or body load from the preceding Saturday’s game.

  • Level 5 (highest level of contact/running/game time/player age): No activity; go home and see you Tuesday; stretch and double massage
  • Level 4: Pool session
  • Level 3: Cross training metabolic session
  • Level 2: Conditioning games only
  • Level 1: Conditioning anaerobic flush games session + interval running

Based on the numbers from the game activities and GPS, and in discussion with the medical staff and player, there will be some flow between these areas.

100-point recovery system:

Recovery has to be optimized and individualized, just like training. We have come up with a model based on a leading AFL team in Australia around recovery after the major sessions for the week. But you could use this approach at any stage in the training/playing week.

All players at a certain AFL team must complete a 100-point recovery after each and every training day. Activities are weighted toward the personal bias of the fitness coach, but we can work it whatever way we see fit. An example could be as follows:

Points Activity
50 20 minutes swim in pool or ocean
50 30 minutes massage
30 15 minutes cold water immersion
30 15 minute stretch session
30 Wear skins for at least 1 hour
30 3 X 3 minutes cold; 1.5 minutes hot contrast
20 Protein shake
20 15 minutes spin bike
10 15 minutes walk on field
10 15 minutes foam roller session

We would use this after the biggest sessions of the week to ensure that players are good to go for the next day’s training.

Off-season training plans:

In contrast to the in-season plan above, this is what I've used over a number of years as a template for the weekly plan in our off-season physical preparation plans. Please note that players don't do all sessions. These are determined by need, somewhat like a university class timetable where you have a compulsory lecture and an optional or "by need" tutorial that you attend each week.

Below are actual week plans that I've used over a number of years with professional rugby teams:

Off-season week plan; heavy loading week
Monday Tuesday Wednesday Thursday Friday
Speed–plyo/ acceleration emphasis Upper body weights Speed–max velocity emphasis Upper body weights Full body strength
Full body power Cross-train or swim session Lower body strength Swim or cross-train session Fartlek/cross country run
Short repeated speed Long intervals or hill repeats Yoga or stretch class

 

Week plan: Down week
Monday Tuesday Wednesday Thursday Friday
Speed–plyo/ acceleration emphasis Full body power Mixed repeated speed Swim or cross-train session Full body strength

 

Off-season training template 2012
Time Monday Tuesday Wednesday Thursday Friday
9 a.m. Speed–neural Weights–metabolic UB weights Speed/power combo (mechanical/metabolic) UB weights Speed–neural Weights–mechanical
10 a.m. Speed–mechanical Weights–neural Skills Speed/power combo (neural) Skills Weights–neural
11 a.m. Weights–mechanical Repeated speed (all) Hill repeats (metabolic) Repeated speed (neural/mechanical) Weights–metabolic
L U N C H
2 p.m. Skills Extra UB weights (mechanical) Skills Extra UB weights (mechanical) Skills
3 p.m. Anaerobic games Mini team physical challenge Cross country run (metabolic) Anaerobic games (neural/mechanical)
4 p.m. Boxing Swim intervals Boxing or wrestling

 

2008 Off-season physical performance program
Off-season plan, November/December 2006
Monday Tuesday Wednesday Thursday Friday
Skills Skills Skills
Speed–acceleration/agility Speed–maximum velocity Anaerobic games Speed–acceleration/agility Speed–maximal velocity
Weights Weights Strongman and functional endurance session Weights Weights
L U N C H
Fitness–intervals Fitness–hill repeats Off Activity–squash or basketball Activity–beach volleyball or water polo
Activity–mountain bike or sea kayaking Activity–boxing or karate Fitness–cross-training or swimming Fitness–cross country run
Yoga class Yoga class
*Optional Pilates class will be available on a Wednesday afternoon.

 

2009 Off-season physical performance program
December 10–23
Times Monday Tuesday Wednesday Thursday Friday
9–10 a.m. Speed (forwards) (MP) Weights (8 a.m.) Speed (forwards) (MP) Weights(8 a.m.) Speed (forwards) (MP)
10–11 a.m. Weights (forwards) (RP), speed (backs) (MP) Skills (Uni) Weights (forwards) (RP), speed (backs) (MP) Skills (Barnett Park) Weights (forwards) (RP), speed (backs) (MP)
11–12 a.m. Weights (backs) (RP) Repeated speed (Uni) Weights (backs) (RP) Hill repeats (Mt.Pleasant Rd) Weights (backs) (RP)
12–2 p.m.           B R E A K
2–3 p.m. Skills (MP) Mountain biking or Waka or squash Individual skills (MP) Judo or spin cycle class or squash Skills (MP)
3–4 p.m. Anaerobic games (MP) Cross country Fartlek run or swim intervals(QEII) or rowing intervals (Pro) Stretch class (Pro) Anaerobic games (MP)
4–5 p.m. Boxing or wrestling (RP) Stretch class (Pro) Boxing (RP)

Again, this is just how one strength and conditioning coach sees the training world. I hope it has made you think as to how you might modify what you're currently doing based on what is best for the athlete rather than on what you need to do for you.