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 ...
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
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
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
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
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
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?
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
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
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
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 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
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
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
A loose forward must be one of the fittest players on the field. This requires a specialized approach to the strength and conditioning program.
Unification of Training Stimuli (with 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.
Using The Body Composition Action Chart for Athlete Programming
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.
Doing What Works
This six-month training block for a young man (program included) explains everything you need for half a year of size and strength gains.
A Simple Flow Chart for Athlete Programming
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.
Armour Plating the Upper Body and Power Training the Lower Body
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.
To Split or Not to Split: The Athlete-Training Question
Bodybuilders are known for splitting weekly training into specific body parts per day. Will the same approach work for athletes?
LISTEN: Ashley Jones — Incorporating Games in a Pre-Season Program
With proper consideration of neural, mechanical, and metabolic elements, this podcast covers the methods used for developing a proper pre-season plan.
What Is Your Programming Signature?
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?
Big Is a Byproduct of Strong
A proper weight room strategy provides adequate attention to the development of strength and size — two qualities necessary for your team’s improvement.
Improve Performance on the Field: Individualize, Prioritize, Optimize
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.
Ashley Jones Receives NSCA Strength and Conditioning Coach of the Year A...
“It is a worldwide award but the organisation is based in the USA which is why I didn’t really think I had a chance of winning, although I was honoured to receive the nomination."
WATCH: Unilateral Lower Body Training for Sport Performance
These warm-up movements will build strength and power while keeping your body unilaterally symmetrical.
The Rationale Behind Specialty Bars, Grips, and Angles
With a variety of unique, specialized equipment, you can program to address a multitude of player strengths and weaknesses.
Alternatives to Traditional Size and Fitness Programming
The best program for muscle hypertrophy and aerobic capacity extends the training perspective to a year-long pursuit of improved fitness.
23 Loading Methods for Effective Set and Rep Schemes
These creative methods will reignite your boring routine. They work as long as you do.
Pre-Season Training for the Part-Time Athlete
This program outline gives you the ability to insert the gym-based training, conditioning, and specialized development that addresses your individual pre-season needs.
Progression and Regression System for Exercise Selection
Implement this exercise variation protocol to keep your athletes training at an optimal loading standard.
Three to the Fourth Power Program
Using these specialty bars, rotate your most effective set and rep protocols for stronger, more explosive athletic performance.
LISTEN: Rugby S&C with Ashley Jones
The information in this podcast comes from years of rugby training experience on multiple continents.
Pull/Push/Squat Loading Matrix
NEO: “What is the Matrix?” TRINITY: “The answer is out there, Neo, and it’s looking for you if you want it to.”
Training for Metabolic Improvement
Preparing for the demands of the field requires this balance of conditioning and weight training.
Fix Your Boring Warm-up
Borrowing ideas from Olympic lifting to make pre-workout interesting and effective.
Is This the Single Best Sports-Specific Exercise?
My view is no other exercise delivers as much for sports performance.
Three-Way Matrix Upper Body Hypertrophy Emphasis
If you want to upgrade to a 2XL t-shirt, this program can get that done.
Three Quick Circuit Finishers
Finish your training with one of these three circuits to shed those extra pounds…without sacrificing performance.
Off-Season Strength Training for Amateur Rugby Players
Get the jump on next season by showing up bigger, badder, faster and meaner…
Ruck & Maul: In Season Physical Preparation for Rugby
Ashley outlines the physical preparation program for each member on the rugby team.
Ruck & Maul: In Season, Gym Based Programming
Do not just blindly follow this training template with your teams, but experiment with elements of it and come up with what works best in your own environment.
Ruck & Maul: Specific Training for Rugby Props & Football Down L...
To achieve this impressive physical resume requires one of the highest work ethics in a team and a resilience and tenacity to pursue strength and power goals like no other member of a rugby squad.
Programming for Strength: Big Is a By-Product of Strong
After reading the review summary of the video of the elitefts roundtable on programs and programming, I felt I had to put my ideas down to join the discussion.
Conditioning to Develop the Physically Dominant Rugby Player
Depending on the position you play, the type and level of fitness that you require may differ.
In-Season Vs. Off-Season Considerations and Programming for Rugby
An in-depth look at how one strength and conditioning coach sees the training world.
Kneeling Acceleration Step Up
This variation of a single-leg step up movement works to encourage drive through the rear leg.
Strength and Conditioning for Rugby: Must Haves
After recently being let go by the Australian Rugby Union, I’ve had time to contemplate what is important in rugby strength and conditioning—basically the “must haves” rather than the “nice to haves.”
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