Program Notes

The program is designed to start on Sunday, August 17.  

A)   Interval/Anaerobic Training:

a.   Pick ONE option from the list marked “Anaerobic”, and make sure you try to do all of the options over the month; work hard to feel miserable. Practice feeling miserable, as this will prepare you for the final minutes of a close match. Make sure you time yourself with a watch…”don’t cheat yourself”.

b.    Add one on and/or adjust times if completing them all in the given times.

B)   Speed sessions  

a.   Pick ONE option from the list for each day marked “Speed”.

b.   Allow PLENTY of rest time between individual sprints. Make sure you are FULLY warmed up prior to speed training.

c.   On Speed days where you are also lifting, do the speed workout first, then agility/weights.

C)   Circuit Training:

a.   Practices resistance training as well as endurance (simulates multiple contact situations). Get that heart rate up and keep it up!  

D)    Weights:

a.   Separate your agility/lifting days into linear and lateral days. Maintaining Basic strength is important in season, so push the weight on Mondays, as the rep number is low, if you are doing the advanced program. The last two weeks, do limited hamstring exercises to keep your nervous system fresh.    

E)   Two a Days: I am asking you to do “two a day” sessions; I know it’s hard to balance with the other barriers in your life, but now is NOT the time to cheat your bodies, and your opportunity to WIN  

F)    Nutrition:

a.     A well balanced diet that includes carbs, fats, proteins, of GOOD QUALITY is a MUST.

b.     Limit your alcohol consumption drastically to slim or none. Keep a water bottle with you at all times;

 August - September 2008

August 17

 

AM: Speed

PM: Agility/Weights 1

 

 

18

 

AM: Anaerobic

PM: Speed

19

 

AM: OFF

PM: Agility/Weights 2s

20

 

AM: Row/bike/Swim

PM: Yoga, Pilates, long stretch

21

 

AM: Anaerobic

PM: Agility/Weights 3

22

 

Active rest

23

 

AM: Speed

PM:

Agility/Weights 4

24

 

AM: Anaerobic

PM: Speed

25

 

AM: OFF

PM: Agility/Weights 5

 

26

 

AM: Row/Bike/Swim

PM: Yoga, Pilates, Long stretch

27

 

AM: Anaerobic

PM: Agility/Weights 6

28

 

AM: Anaerobic

 

Hibo Practice

 

29

 

Active rest

30

 

AM: Speed

PM:

Agility/Weights 7

31

 

AM: Anaerobic

PM: Row/bike/Swim

 

 

September 1

 

AM: OFF

PM: Agility/Weights 8

2

 

AM: Row/Bike/Swim

PM: Yoga, Pilates, Long stretch

Hibo Practice

 

3

 

AM: Anaerobic

PM: Agility/Weights 9

 

4

 

AM: Anaerobic

 

Hibo Practice

 

5

 

Active Rest

6

 

AM: Speed

PM:

Agility/Weights 10

7

 

AM: Anaerobic

PM:

Row/bike/Swim

8

 

AM: OFF

PM:

Agility/Weights 11

9

 

AM: Row/Bike/Swim

PM: Yoga. Pilates, long

 

Hibo Practice

 

10

 

 AM: Anaerobic

 

11

 

Hibo Practice

 

12

 

Active Rest

13

Blackthorn

Vs.

Hibernians

 Hibernian’s 4 Week Conditioning Program

Bike/Swim/Row Workouts     

Remember to do a dynamic warm-up before each sessionYour RPM should be between 60-80 during your bike/swim workouts.   Sprint = as hard as you can go for the designated time keeping pace. OFF = Still biking but at a recovery rate. 

1. Bike Workout2:00 minute Warm-up,  45 sec sprint, 45 sec off  x 12 (every 3 sprints pedal at a recovery rate for 3:00 minutes and then continue)

2. Bike Workout30 sec on, 30 sec off x 15 (every 3 sprints pedal at a recovery rate for 3:00 minutes and then continue)  

3.  Swim Workout 1 x Fartlek Ladder Continuous. 50 hard, 50 easy, 100 hard, 100 easy, 150 hard, 150 easy, 200 hard, 200 easy then back to 50.

4. Swim Workout:  Run in water (an excellent purchase would be an aqua jogger which helps you to stay afloat)  45 sec on -- 45 sec off x 6  --  30 sec on, 30 sec offx8                 Tread water as recovery      

Anaerobic Running Options

Perform a dynamic warm up before each workout.

NOTE: Once a week,  perform the following before and after your anaerobic workout: 2 x 2 minute shuttle run – cones set out every 5m up to 25m. Sprint shuttle for 2 minutes with an up down every 5th turn. Rest 45 seconds, repeat. After anaerobic workout, finish with 2 x 2 min. shuttle as at the start of the session. It mimics the defensive pattern!

1.   200/100'sRun 200 meters in less then 45 seconds, rest 20 seconds then Run 100 meters < 20 seconds, rest 40 seconds x 5     Rest for 5 minutes then repeat. 

 2.  15 x 50m Sprints (Start at the goaline, sprint 50m (8-10secs), and then jog through to other end. You have what is left of 40 seconds to recover. Turn around and run back the other way. Maintain near maximal speed for each rep.  Rest 4 minutes                                                                                                 

12 x 25m sprints (5-6secs), 25m jog, repeat every 20 seconds. (Use different starting positions, include carrying the ball, picking ball up, on your back, grubber kicking, etc) Rest 4 minutes

5 x 100m sprints (18-20 secs) Jog back and have what is left of 40 seconds to recover, repeat every 60 seconds                                                                                                                                                                                             

3.  80, 60, 40's x 8:  Run goaline to 80m, turn and sprint 60m, then turn and sprint 40m. 1 minute rest between reps. (after 4 times, rest 2 minutes)

150’s x 8- Sprint 25m and back, then 50m and back. Rest for 30 seconds between reps.

4.  2 sets of 1 x 100m in 20s    2 sets of 1 x 150m in 30s  2 sets of 1 x 200m in 35s  2 sets of 1 x 100m in 17s  (all walk back recovery)  Rest 2.5 minutes

2 x 150m in 30 s or less rolling start, walk back recovery  5 x 30 m @ 95% effort, standing start, 20s recovery between runs  4 x 40 m @95% effort, off ground start, 20 s recovery between runs  3 x 50 m @ 95% effort, sprint start, 20 s recovery between runs

5.  2 x 80m:  rolling start, 1st 30m @90%, last 50m @95% effort  3 x 60m, standing start 90% effort, angle change every 20m  4 x 40m, sprint start, 95% effort  6 x 20m, off ground start, 95% effort  All walk back recovery  2.5 minutes rest  1 x 150m in 30 s or less  2 x 100m in 18s or less  6 x 30m @90%  8 x 10m @95%  All rolling starts, all walk back recovery

 Speed  and Acceleration (you should leave speed workouts feeling energized and that you can do more!)

Perform Dynamic warm up before workout

1.  60m stride outs working on form and running technique.  3 x 6 tuck jumps into 5m springs, no rest between jumps.  6 x 10m sprints, walk back recovery  6 x 20m sprints, walk back recovery  6 x 40m sprints, walk back recovery   

2. Accelerations (5m rolling starts plus a sprint)  5m + 5m sprint x 8 walk back   5m + 10m sprint x 8 walk  back  5m + 20m sprint x 6 walk back  4 x 60m stride outs  6 x 15m sprint, jog 10m, sprint 15m, with long walk back recovery  8 x 80m sprints with a long full recovery of at least 3 minutes between sprints    2 x 80m walk back recovery  5 x 50 (make cut every 3-5m) walk back    5 x 50 (decelerate and accelerate every 5 yards) walk back     4 x 40 (sprint full out) walk Walk back recovery for all sprints as noted.                                                                                                       

Plyometrics and Agility Workout

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

"STICK" - defined as sticking your landing and holding for a couple of seconds, working on strength and balance.

NOTE: Omit "conditioning" portion of agility as it is covered in the overall workout.

LINEAR DAY

 

 

 

 

 

 

 

 

 

DYNAMIC WARM UP (15 yards):

lateral band walk, knees to chest up on toe, skips, high knees, butt kicks, lunge walk with a twist, balance beam hamstring walk,

 

 

leg swings with a skip, inchworm (10 yards), moving spiderman.

 

Weeks

Exercise

Reps

Direction

PLYOMETRICS: 

week 1

1 Leg Hop on Box  

 3 x 5 each leg

stick your landing for 2 seconds, step down off box. Your take off and landing position should be exactly the same.

 

week 2

1 Leg Hop over small hurdles

4 hurdles

Stick each landing.

 

week 3

1 Leg Hop (or 2 Legged Hops) over small hurdles with bounce

4 hurdles

Stick your landing and immediately take a quick step into your next jump.

 

week 4

2 Legged Hop over small hurdles, No stick.

4 hurdles

Quick explosive jumps with no stick until last one.

RESISTANT RUNS:

week 1 -4

Partner Band Runs

3 x 15 yards

Keep in good running position where upper body is not bending over due to too much resistance. Focus on quick turnover, not how fast you are running 15 yards.

 

OR

Weight Runs

3 x 15 yards

Only pull 15% of you body weight

SPEED RUNS

week 1-4

Leaning Hoop Runs

3 x 15 yards each leg

Lean forward until you have to explode off of one leg for 15 yards. Work on getting quick explosive first step.

 

week 1-4

Partner Tosses

6 x 15 yards (alternate starts)

At about the 7 yard line have one partner drop an object. The other partner has to react and sprint to catch the object in the air. Works on explosive quick starts and reaction time.

 

week 1-4

Partner Chase Runs

6 x 15 yards (alternate starts)

Partner (2) starts on the 7 yard line, Partner (1) at the start line. Both partners start to sprint at same time while partner (1) tries to tag Partner (2). Have Partner (2) change start position i.e. laying on ground, backwards, etc.

ABDOMINALS

week 1

Medicine Ball Throws (square)

3 X 20 throws, 3 x 20 rotational throws

(1)Start with feet square and stationary 5 yards from wall. Throw ball over head with two hands against wall focusing on using your abs for an explosive movement rather than your arms.(2) Stand close to wall turned sideways. Throw ball against wall catching away from the wall in order to focus on your intercostals abs and getting a good rotation.

 

week 2

Medicine Ball Throws    (1 leg forward)

3 X 20 throws (10 for each leg forward, 3 x 20 rotational throws

(1) Start with one leg forward, stationary. (2) Stand square, close to wall and throw ball against wall catching it on either side of body focusing on rotation.

 

week 3

Medicine Ball Throws (with step)

3 X 20 throws (10 for each leg forward, 3 x 20 rotational throws

(1) Start with one leg forward, take stepwith front leg into each throw. (2) Stand square, 1 yard from wall and throw ball against wall catching it on either side of body focusing on explosive rotation.

 

week 4

Medicine Ball Throws (with chop)

3 X 20 throws (10 for each leg forward, 3 x 20 rotational throws

(1) Start with one leg forward. Throw ball in chopping motion over head. Change sides. (2) Start with back towards wall. Rotate to throw ball against wall and catch it on same side, alternate sides.

LATERAL DAY

 

 

 

 

 

 

 

 

DYNAMIC WARM UP (15 yards):

lateral band walk, AGILITY LADDER Exercises

 

 

 

 

 

 

 

 

 

Weeks

Exercise

Reps

Direction

PLYOMETRICS: 

week 1

1 Leg Lateral Hop on box  

 3 x 6 each leg                     (3 medial, 3 lateral)

stick your landing for 2 seconds, step down off box. Your take off and landing position should be exactly the same.

 

week 2

1 Leg Lateral Hop over small hurdles

4 hurdles

Stick each landing.

 

week 3

1 Leg Lateral Hop over small hurdles with bounce

4 hurdles

Stick you landing and immediately take a quick step into you next jump.

 

week 4

1 Leg Hop over small hurdles, No stick.

4 hurdles

Quick explosive jumps with no stick until last one.

 

week 1-2

1 Leg Lateral Bounds with stick

3 x 10

Bound laterally from one leg to the other for height and distance. Stick landing on each side.

 

week 3

1 Leg Lateral Bounds

3 x 10

Bound laterally from one leg to the other for height and distance as quick as you can reducing ground time between bounds with NO stick.

 

week 4

1 Leg bounds (at 45 degree angle

6 x 15 yards

Bound on an angle with 1 leg for height and distance with a quick stick.

RESISTANT WORK:

week 1-4

Partner Resistant Runs

6 x 15 yards

Make sure you are pushing with back leg rather than pulling with your front leg. Stay in a low athletic position with feet staying straight ahead.

LATERAL AGILITY

week 1

1-2 Stick

3 x 6 (3 each side)

Spread two ropes (or use two lines) about 5 yards apart. Sideslide to one side and quick change of direction back. Focus on keeping weight and knee on the inside of your foot when changing direction and pushing from your outside leg.

 

week 2

1-2 Stick

3 x 6 (3 each side)

Increase to 3 times back and forth between ropes to increase number of times you need to change direction.

 

week 3,4

1-2 Stick

3 x 6 (3 each side)

Add resistance by partner holding a band around waist.

 

week 1

Lateral Hoop Runs

3 x 8 (4 each side)

Place 4 hoops on ground. Sidestep in each pushing from back leg and sticking your last one. Stay light on feet with quick feet.

 

week 2

Lateral Hoop Runs

3 x 8 (4 each side)

Increase number of hoops to five. Keeps eyes forward as much as possible

 

week 3,4

Lateral Hoop Runs

3 x 8 (4 each side)

Incorporate change of direction. After last hoop change direction and go back through hoops and then stick landing.

ABDOMINALS

week 1-4

Russian Twists

2 x 20

Lay on back and bring both legs down to ground together to each side in control. Alternate sides.

 

or

Sit-ups (knees to elbows)

2 x 20

Keep elbows pointing to ceiling and use abs to left knees to touch elbows.

 

or

Body Plank

3 x 60 seconds

Do 1 set on both elbows, 2 sets where you are laying on one side up on one elbow and sucking stomach in to backbone keeping straight line. To increase difficulty, march in place with legs while in plank position.

 

NOTE: You can do many of these exercises on stability balls to increase difficulty.