NOW ITS UP TO YOU- FEEDBACK WELCOME!
I want to hear from the readers- you- about what aspects of training you want to learn about.
So far we have covered the reasons for strength and conditioning training, how to perform the squat correctly and how to structure and implement a training program.
I have a number of options I can move forward with, including technique workshops, if the interest is there, either at my gym or in your club, as well as possibly using video segments here to show the techniques of different movements clearly- a picture paints a thousand words!
So please, send in your thoughts, questions and requests- all will be considered and no areas are off limit.
I look forward to hearing from you!
Blog 7: 4-6 Weeks Is Not Enough – READ ON
There are certain factors we need to take into account to make it effective, including-
– deciding on the end result
– working out how long it will take
– choosing specific exercises for strength, conditioning, recovery, rehabilitation and prehabilitation.
– determining recovery needs ie frequency of training sessions and how they fit in around skills training in – pre season and – in season.
DECIDING ON THE END RESULT
For this example our objective will be to bring the player/team into their season in TOP CONDITION and keep that condition throughout the season.
HOW LONG WILL IT TAKE?
12 weeks is optimal. 4-6 weeks before season starts is not enough! The players get worked too hard and come in slightly fitter but often with injuries from the intensity of the training being ramped up too quickly- too much too soon. These things take a little time. Lets see how the 12 weeks pans out-
WEEKS 1-4
Will begin to build your ability to train, or your ‘work capacity’. This is what we lose first and gain back last after a lay-off.. Not the level you can perform at, but your body’s capacity to access it. We start this training at a level that I would describe as comfortable- it is not ridiculously easy, nor is it massively challenging, but it can be performed with perfect technique and your fairly sure you could push a lot harder if you wanted to. But we DO NOT push too hard in this phase. It is an introductory phase, to prepare the body for what is to come.
Build the intensity up gradually on your lifts and in the conditioning exercises, if you do it correctly you might be surprised how much easier everything feels in week 4 than it did on week 1, despite it being at a much higher level! This is because we are building a ‘gaining momentum’ – here’s how it works-
‘Imagine you are going to run through an inch thick stud wall- not too difficult for a rugby player! This wall is your body’s current limit. If you stand with your nose to the wall, you cannot, no matter how strong you are, break through it, because you are much too close. If you took even a few paces back, you’d probably take a good shot at getting through it, but maybe not. If you took ten paces back and built up a full sprint towards it, you’d run through it and probably be 5 metres out the other side by the time you had slowed down!
Training is the same- if you start to close to your current limits you will not breach them. If you take a good step back in poundage and intensity and build gradually, not only will you break through your current limits, due to the momentum built you will continue to improve past them into new territory. Of course eventually your body will slow down to a stop and you will have to start the process over, but as the finish point is so much higher than before, so too will the drop back point be higher and if the same process is followed as before the finishing point will be higher still!’
The first month allows the body to get into the ‘groove’ of exercises too, getting the technique groove of the different movements until they feel second nature to the body, the soreness produced after performing them is much reduced and you are ready for the work ahead!
WEEKS 5-8
Now we can start to push, increasing work rates and intensity more assertively, building close to the limit of your ability- no maximum attempts yet though! This is the ‘bones’ of the program, one of the simplest performed but most productive. By the end of this training period you should feel as though you are working very hard, but still have some energy and strength left in the tank.
WEEKS 8-12
This phase is where we peak and then switch into a pre-season maintainence schedule. Weeks 9-10 we push close to the limits in all exercises, recording personal bests for each training move, though still not absolutely at the limit- we do not want to pick up any injuries, especially so close to the season starting.
In weeks 11 and 12 we adjust the percentage intensity down by 10-15 % allowing you to recover from the peak training, whilst keeping all the strength and condition you have gained with less frequent, less intense sessions.
Apart from allowing full restoration, this schedule also allows you to peak your skills training, which can be worked hard as it is much less physically demanding. So, coming into the season every aspect of your game and conditioning for the game is optimised to the highest level and can be easily maintained without injury, for the entire season. This will ensure top performance and, when the next pre season training block rolls back around, you will be starting it at a higher lever again. And the positive cycle continues!
MORE NEXT WEEK, PLAY HARD AND STAY SAFE!
