Train Tough Book Extract
Jason WeberWhether it’s union, league, soccer or A.F.L. physical performance (speed, strength & endurance) plays a significant role.... Jason Weber national strength and conditioning coordinator with Australian Rugby UnionTRAIN TOUGH EXTRACT
Whether it’s union, league, soccer or A.F.L. physical performance (speed, strength & endurance) plays a significant role in determining individual and team success. Obviously there are substantial differences between the codes; however each has the common bond of requiring the ability to couple repeated explosive speed efforts with periods of sub-maximal “stride-out” pace running and combative strength engagements.
The ability to combine performance parameters of such varied means is a challenging task. Without question it is a task much more easily attempted with an organized plan. Heading out to the gym or park to train, deciding on your session content after arrival at the venue is a sure-fire way to achieve mediocrity in your physical performance. The guy who does tread this path generally does two things:
- Trains only things they are good at.
- Repeats the same session “ad infinitum”.
BOTH HABITS LEAD NOWHERE!
The keys to optimizing physical performance are:
- Intensity: Training at too low an intensity will not stimulate the body to make the adaptations that will produce superior performance. Care must be taken not to go overboard in this department as this can lead to injury and staleness. Ensure regular unloading phases are taken.
- Variety: Varying training volume, intensity and exercise types on a regular basis provides the body continued stimulus to adapt.
- Consistency: Training consistency reduces to peaks and troughs of performance that occur when people fluctuate between periods of training.
While Martin Luther King preached, “all men are created equal” – the reality of sport is that this is not the case. Some individuals appear to do two fifths of nothing and still blitz the field while other guys “plug” away relentlessly and seem to achieve little over a long period of time.
This article is for the guy who “plugs” away (mainly because the other type of bloke won’t bother reading an article like this). The program detailed below is designed for the guy that has be doing some base fitness work over the summer and is ready to start some more intense work. Don’t attempt this program if you are walking straight off the “silly season” with no work under your belt.
GENERAL TRAINING NOTES:
· An appropriate Warm Up must precede each session.
· An appropriate Cool Down must follow each session.
· A minimum of two 30min Flexibility sessions should accompany this program.
· Coaching must be sought for those exercises you are unfamiliar with!
· The program in designed in two CYCLES (Week 1-3 & Week 4-6)
· Week 1-3 is aimed at allowing your body to become accustomed to higher volumes of work.
Week 4-6 is aimed at applying greater intensity to your body in order to produce more advanced performance.
MONDAY
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ORDER
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EXERCISE
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WEEK 1
|
WEEK 2
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WEEK 3
|
TEMPO
|
REC
|
|
A.
|
Deadlift
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1 x 6
1 x 8
1 x 10
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1 x 7
1 x 9
1 x 11
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1 x 8
1 x 10
1 x 12
|
3/1/1
|
90sec
|
|
B.
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Back Extension
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2 x 8
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2 x 9
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2 x 10
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2/2/2
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90sec
|
|
C.
|
Reverse Hyper-extension
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2 x 8
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2 x 9
|
2 x 10
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2/1/2
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90sec
|
|
D.
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Single Leg Calf Raise
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2 x 12
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2 x 14
|
2 x 16
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2/2/2
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90sec
|
|
E.
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DB Bench Press
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1 x 6
1 x 8
1 x 10
|
1 x 7
1 x 9
1 x 11
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1 x 8
1 x 10
1 x 12
|
3/1/1
|
90sec
|
|
F.
|
Seated Row
|
3 x 8
|
3 x 9
|
3 x 10
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‘3/1/1
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90sec
|
|
|
|
|
|
|
|
|
SPECIFIC TRAINING NOTES:
· IN WEEK 1 select a weight that allows you to complete the prescribed reps but is quite challenging (ie; should you just complete each set).
- For WEEK 2 & 3 complete the adjacent set at the same weight completing the higher number of reps as per the program.
|
ORDER
|
EXERCISE
|
WEEK 4
|
WEEK 5
|
WEEK 6
|
TEMPO
|
REC
|
|
A1.
|
Deadlift
|
1 x 6
1 x 4
1 x 6
1 x 4
|
1 x 5
1 x 3
1 x 5
1 x 3
|
1 x 4
1 x 2
1 x 2
|
3/0/2
|
N/A
|
|
A2.
|
Jumps for Distance
|
4 x 4
|
4 x 4
|
3 x 4
|
Explosive
|
2-3min
|
|
B1.
|
Glute-Ham Raise
|
2 x 6
|
2 x 6
|
2 x 6
|
3/1/1
|
N/A
|
|
B2.
|
Single Leg Calf Raise
|
2 x 20
|
2 x 20
|
2 x 20
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2/2/2
|
90sec
|
|
C1.
|
Bench Press
|
1 x 6
1 x 4
1 x 6
1 x 4
|
1 x 5
1 x 3
1 x 5
1 x 3
|
1 x 4
1 x 2
1 x 2
|
2/1/X
|
N/A
|
|
C2.
|
Drop Push Up
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4 x 4
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4 x 4
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3 x 4
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Explosive
|
2-3min
|
|
D.
|
Bench Pull
|
3 x 6
|
3 x 6
|
3 x 6
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2/1/1
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2min
|
SPECIFIC TRAINING NOTES:
· Select a weight that allows you to complete the prescribed reps but is quite challenging (ie; should you just complete each set).
· Technique must be maintained at all times.
· Professional coaching should be sort for specialist instruction
TUESDAY
|
|
|
WORK
|
INTENSITY
|
RECOVERY
|
|
WEEK 1
|
Set 1
|
3 x (10 x 100m on 60sec)
|
Finish in 14-16sec
|
3min
|
|
|
|
|
|
Between sets
|
|
WEEK 2
|
Set 1
|
5 x 200m on 30sec
|
Finish in 32-36sec
|
3min
|
|
|
Set 2
|
2 x (10 x 100m on 60sec)
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Finish in 14-16sec
|
Between sets
|
|
WEEK 3
|
Set 1
|
10 x 200m on 2min
|
Finish in 32-36sec
|
3min
|
|
|
Set 2
|
10 x 100m on 60sec
|
Finish in 14-16sec
|
Between sets
|
|
WEEK 4
|
Set 1
|
4 x 60m – Tempo Runs
|
80% effort – focus on rhythm!
|
Walk back between each rep. 3min rest before Set 2
|
|
|
Set 2
|
6 x 20m – Speed
|
100%
|
2min between each rep
|
|
WEEK 5
|
Set 1
|
3 x 60m – Tempo Runs
|
80% effort – focus on rhythm!
|
Walk back between each rep. 3min rest before Set 2
|
|
|
Set 2
|
3 x 20m – Speed
|
100%
|
2min between each rep
|
|
|
Set 3
|
4 x 10m - Speed
|
100%
|
2min between each rep
|
|
WEEK 6
|
Set 1
|
4 x 50m – Tempo Runs
|
80% effort – focus on rhythm!
|
Walk back between each rep. 3min rest before Set 2
|
|
|
Set 2
|
3 x 20m – Speed
|
100%
|
2min between each rep
|
|
|
Set 3
|
2 x 10m - Speed
|
100%
|
2min between each rep
|
FRIDAY
|
|
|
WORK
|
INTENSITY
|
RECOVERY
|
|
WEEK 1
|
SET 1
|
6 x 4min
|
85-90% MHR
|
1min between
|
|
|
|
|
|
sets
|
|
WEEK 2
|
SET 1
|
5 x 5min
|
85-90% MHR
|
1min between
|
|
|
|
|
|
sets
|
|
WEEK 3
|
SET 1
|
4 x 7min
|
85-90% MHR
|
1min between
|
|
|
|
|
|
sets
|
|
WEEK 4
|
Set 1
|
3 x (10 x 100m on 60sec)
|
Finish in 14-16sec
|
3min between
|
|
|
|
|
|
sets
|
|
WEEK 5
|
Set 1
|
4 x (10 x 50m on 30sec)
|
Finish in 6-8sec
|
3min between
|
|
|
|
|
|
sets
|
|
WEEK 6
|
Set 1
|
3 x (10 x 50m on 30sec)
|
Finish in 6-8sec
|
3min between
|
|
|
|
|
|
sets
|
SPECIFIC TRAINING NOTES:
· MHR = Maximum Heart Rate.
· Ideally a heart rate monitor should be used to assess heart rate.
· If MHR is not known use MHR = 220 – age as an estimate
· See “TRAIN TOUGH” below for more detailed information on determining MHR.
You will note in the above program calf work has been included throughout. In team field sports the calves face close to the greatest muscular workload of the body. It is critical to the longevity of the field sport athlete that calf strength and endurance be optimised. This program presents a basic introduction level calf program. In order to achieve an advanced level of calf strength a more intense dynamic loading program needs to follow.
The program detailed above is generic in nature and may not suit everybody. Ensure you seek the guidance of a qualified coach if you are uncertain about any elements particularly with regard to strength training skill. The loading parameters used in this program are limited given the scope of this article. Athletes seeking more advanced programming should read my book TRAIN TOUGH.
Remember, the keys to success are intensity, variety and consistency. Follow these and you can be confident that you will always be moving forward.
Train Tough and enjoy!
JW
NB: The above text is intended as a guide only. Reading this text alone is no substitute for good coaching and supervision. The author accepts no responsibility for injuries incurred in the implementation of these programs.
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