Elitetrack: Sport Training & Conditioning

Hey guys…i’m looking to pick your brains

I’ve drawn up a program for this footballer…its 5 weeks early pre-season. Its geared towards building anaerobic fitness and speed. What do you think?

I’ve posted this video of him on the video analysis forum (any further advice much appreciated)
http://www.youtube.com/watch?v=MVETM2ofP4w

          Week 1     Week 2       Week 3       Week 4       Week 5
                         
Mon       150m x7     200m x6       250m x5     100m x12     300m x5

Tues       Weights       Weights       Weights     Weights     Weights

Wed       200m x5     100m x10       200m x7     200m x8     250m x8

Thurs     Recovery/Core   Rcrvy/Core   Rcvry/Core   Rcvry/Core     Rcvry/Core

Fri       Weights       Weights       Weights     Weights     Weights

Sat     150m x8     200m x6     250m x6       250m x7       300m x6

Sun       Aqua running   Aqua running   Aqua running   Aqua run   Aqua Run

The weights sessions will involve oly lifts, glute ham, etc. Might throw a few box jumps in there.
We’d also be doing quite a bit of core and flexibility work (as this is a problem).

I’d really love to hear what ye think…I won’t lie my knowledge is fairly limited to what some of the guys on here seem to know so all feedback positive and negative is welcomed.

Thanks

Football???  American Football?

utfootball4 - 06 February 2010 10:04 PM

Football???  American Football?

Well it’s rugby / football. Probably best defined as a rugby player.

Fin85 - 08 February 2010 10:54 AM

utfootball4 - 06 February 2010 10:04 PM

Football???  American Football?

Well it’s rugby / football. Probably best defined as a rugby player.

Not knowing his playing position etc, this is a general format..

Mon: Rest 2min btw sprints
4x20 sled
4x20 push up start
4x20 sled
box jumps 6x5
static Mb throws x20
bench press 4-5x3-5
Db squat jumps 8x8
db row 3x6-8
spilt squat 3-4x5-10
Rev hypers 3-4x6-15

Tue:
10x80 rest 30sec
GS circuits 1/2 x10
Weight circuit A/B x10
Hurdle mobility

Wed:
2x4x30 rest 3mins btw sprints/5mins btw sets
2x60 sub max rest 4mins (If he plays a speed position)
skips/bounds
Reactive mb throws x20
Db lunge jumps 8x8
pullups 4x6-8
db tri ext on the floor 3-4x6-12
Db hammer curls 4x6-12

Thur:
Bike tempo
Mb circuits 900-1000x
GS circuit 3/4 30on/30off
Hurdle mobility

Fri:
4-6x40 rest 4mins
hurdle hops 5x5
Position specific agility runs
squat 4-5x3-6
db floor press 3-4x8-10
shoulder complex 3-4x7
rdl 3-4x5-8
static mb throws x15

utfootball4 - 08 February 2010 11:23 AM

Fin85 - 08 February 2010 10:54 AM

utfootball4 - 06 February 2010 10:04 PM

Football???  American Football?

Well it’s rugby / football. Probably best defined as a rugby player.

Not knowing his playing position etc, this is a general format..

Mon: Rest 2min btw sprints
4x20 sled
4x20 push up start
4x20 sled
box jumps 6x5
static Mb throws x20
bench press 4-5x3-5
Db squat jumps 8x8
db row 3x6-8
spilt squat 3-4x5-10
Rev hypers 3-4x6-15

Tue:
10x80 rest 30sec
GS circuits 1/2 x10
Weight circuit A/B x10
Hurdle mobility

Wed:
2x4x30 rest 3mins btw sprints/5mins btw sets
2x60 sub max rest 4mins (If he plays a speed position)
skips/bounds
Reactive mb throws x20
Db lunge jumps 8x8
pullups 4x6-8
db tri ext on the floor 3-4x6-12
Db hammer curls 4x6-12

Thur:
Bike tempo
Mb circuits 900-1000x
GS circuit 3/4 30on/30off
Hurdle mobility

Fri:
4-6x40 rest 4mins
hurdle hops 5x5
Position specific agility runs
squat 4-5x3-6
db floor press 3-4x8-10
shoulder complex 3-4x7
rdl 3-4x5-8
static mb throws x15

Looks pretty similar to what I typically do.  Recently I’ve used the Wednesday session for intensive tempo type work (upbacks) and the results have been even better than 3 acceleration days.

Thomas White - 09 February 2010 12:09 PM

utfootball4 - 08 February 2010 11:23 AM

Fin85 - 08 February 2010 10:54 AM

utfootball4 - 06 February 2010 10:04 PM

Football???  American Football?

Well it’s rugby / football. Probably best defined as a rugby player.

Not knowing his playing position etc, this is a general format..

Mon: Rest 2min btw sprints
4x20 sled
4x20 push up start
4x20 sled
box jumps 6x5
static Mb throws x20
bench press 4-5x3-5
Db squat jumps 8x8
db row 3x6-8
spilt squat 3-4x5-10
Rev hypers 3-4x6-15

Tue:
10x80 rest 30sec
GS circuits 1/2 x10
Weight circuit A/B x10
Hurdle mobility

Wed:
2x4x30 rest 3mins btw sprints/5mins btw sets
2x60 sub max rest 4mins (If he plays a speed position)
skips/bounds
Reactive mb throws x20
Db lunge jumps 8x8
pullups 4x6-8
db tri ext on the floor 3-4x6-12
Db hammer curls 4x6-12

Thur:
Bike tempo
Mb circuits 900-1000x
GS circuit 3/4 30on/30off
Hurdle mobility

Fri:
4-6x40 rest 4mins
hurdle hops 5x5
Position specific agility runs
squat 4-5x3-6
db floor press 3-4x8-10
shoulder complex 3-4x7
rdl 3-4x5-8
static mb throws x15

Looks pretty similar to what I typically do.  Recently I’ve used the Wednesday session for intensive tempo type work (upbacks) and the results have been even better than 3 acceleration days.

How much volume are you using with the upbacks?  With your back injury are you now using ol’s?

Starting out I do something like 4-6x70 with walkback and around 2 min. rest.  It’s amazing how something that looks so easy can be so hard.

The back injury is an afterthought, not an issue.  That being said, I’ve been doing hang and box cleans rather than pulling from the floor.  PM me I’ll shoot you my current training scheme.