PRE-SEASON TRAINING PROGRAM
Duration: 6th weeks, several sessions per week. First competition game commences the day after the ultimate training session in Week 6 (Saturday). Recovery sessions Saturday: 1hr acupuncture treatment and a 3 km swim at 80% intensity.
Green: GOODYellow: NEEDS IMPROVEMENTRed: TAKE OUT
|WEEK |MONDAY (A) |WEDNESDAY (B) |FRIDAY (C) | |1 |Warm-up: five mins jog, stretch main muscle groups |Warm-up: 5 a few minutes jog, stretch out major muscles |1 hour bike ride through parkland (85% HOURS max) | | |5 km trot (65% HUMAN RESOURCES max) |10 x 150m (75% HUMAN RESOURCES max), you: 3 operate: rest |Introduction to skill training: obstruct and spin, combination drills, | | |6 times 100m (65-70% HR max), 1: 3 work: snooze ratio |Resistance training: strength and electrical power, quadriceps, hamstrings, calf, |bumping, out set, bad arranged. | | |Exercise routine: 90 secs push-ups, situps, squats, burpees, lunges, |abdominals, latissimus dorsi, deltoid, chest muscle, biceps, triceps at|Flexibility circuit: mixture of PNF and static stretching, leg, | | |skipping, and bridge situation |80% RM |hamstrings, quadriceps, groin, gluteals, lower back, deltoid. | | |Cool-down: jog and extend |Cool-down: run and expand |Cool-down: trot and stretch out | |2 |Warm-up: five mins run, stretch key muscle groups |6 x one hundred and fifty m (75% HR max), 1: several work: snooze |Warm-up: five mins walk, stretch significant muscle groups | | |Resistance training: durability and electrical power, quadriceps, hamstrings, calf, |Exercise circuit: 2 mins sport specific, lift jump obstruct, push-up drill down, |8 back button 150 meters (75% HR max), you: 3 operate: rest | | |abdominals, latissimus dorsi, deltoid, pectoralis major, biceps, tris at|medicine ball set (size3) |3 times 400 meters (75% HR max), one particular: 3 job: rest | | |80% RM |3 x 300 m (75% HR max), 1: three or more work: relax |Flexibility circuit mixture of PNF and static stretching, shaft, hamstrings, | | |5 km run (70% HUMAN RESOURCES max) |Skill training block and rotate, bumping, pass/move/pass, out set, set poor |quadriceps, truffe, gluteals, lower back, deltoid. | | |Skill training: block and move, bumping, pass/move/pass, out established, set awful |pass, bounce and surge, 3 about 3, endurance block, 1/3 game. |Resistance training: durability and power, quadriceps, hamstrings, calf, | | |pass, bounce and spike, several on three or more, endurance block, 1/3 game. |Cool-down: jog and expand |abdominals, latissimus dorsi, deltoid, pectoralis major, muscles, triceps at| | |Cool-down: jog and stretch | |80% RM | |3 |Fartlek operate 5km...