Pre-Season Program
Avletic Performance
Rugby, Field Sports, Gaelic Football, SoccerThe Pre-Season Program is designed with field sport athletes in mind. Whether it be Rugby Union, Rugby League, Soccer, AFL or any other collision-based sport played on the field, this 12 week program encompasses all aspects of training that are essential to getting you ready for your chosen sport and the competitive season ahead.
It is important once the competitive season starts that you are physically ready for the demands and qualities associated with your sport. So, this program includes training prescription for mobility, speed, change of direction, power, strength, hypertrophy and conditioning. Each session is designed to address these particular qualities that underpin most field sports but if you need to make changes to your training week then this program also provides the flexibility to do so.
Upper mobility
A
Complete 2 rounds of the following: - Lying plate reach into thoracic extension x 8 reps - Kneeling t-spine rotation x 8 reps each side - Prone snow angels x 8 reps
B1
Prone DB Y-T-W
2 x 3
B2
4-Way Weighted Neck Hold
2 x 10
C1
MB Chest Pass (Extensive)
2 x 15
C2
MB Overhead Pass (Extensive)
2 x 15
D1
Incline DB Bench Press (Alternating)
3 x 8
D2
Chest-Supported Incline DB Row (Alternating)
3 x 8
E1
Seated cable overhand row
3 x 10
E2
Lying DB Pullover
3 x 10
F1
Cable tricep pulldown
2 x 12
F2
Seated Cable Face Pull
2 x 12
F3
Cable hammer curl
2 x 12
Field Prep
A
Field Movement Flow
Grass Sweeps, 5 each side Quad Stretch Reach, 5 each side Piriformis Knee Sit, 5 each side Lunge into Rotate, 5 each side Hamstring Swing, Kick 5 each side Crossover into Lateral Lunge, 3 each side
Field Prep
B
Field Dynamic Warm Up
Forward Skip 10m Backward Skip 10m Tall Side Shuffle 10m each side Low Side Shuffle 10m each side Low Carioca 10m each side High Carioca 10m each side Forward Base Shuffle 10m Backward Base Shuffle 10m
C1
Pogos (Forward & Back)
2 x 5
C2
Pogos (side to side)
2 x 5
D
Dribble Bleed
2 x 40
E
Wicket Sprints
2 x 30
F
1/4 Arc Sprint
1 x 4
G
Rest
1 x 10:00
H1
Heel raised lunge hold
2 x 30
H2
1 Leg Supported Torso Rotation
2 x 10
I
CM Jump (Extensive)
2 x 8
J
Front Squat
3 x 8
K1
DB Split Squat
3 x 8
K2
DB Kickstand RDL
3 x 6
L1
Lying eccentric hamstring slide-outs
2 x 8
L2
DB Side Bend & Pull
2 x 8
L3
Straight-knee slantboard calf raise (weighted)
2 x 8
A
Biking
1 x 20:00
Field Prep
A
Field Movement Flow
Grass Sweeps, 5 each side Quad Stretch Reach, 5 each side Piriformis Knee Sit, 5 each side Lunge into Rotate, 5 each side Hamstring Swing, Kick 5 each side Crossover into Lateral Lunge, 3 each side
Field Prep
B
Field Dynamic Warm Up
Forward Skip 10m Backward Skip 10m Tall Side Shuffle 10m each side Low Side Shuffle 10m each side Low Carioca 10m each side High Carioca 10m each side Forward Base Shuffle 10m Backward Base Shuffle 10m
C1
Forward Jumps
2 x 10
C2
Diagonal Jumps
2 x 5
D
A-Switch Hold
1 x 2 @ 10
E1
Half-Kneeling start Acceleration
1 x 2 @ 10
E2
Half-kneeling lateral start acceleration
1 x 2 @ 10
F
Rest
1 x 10:00
G1
Copenhagen Hold (short lever)
2 x 15
G2
Off-set Push Ups with Iso Hold + Reps
2 x 10 @ 5
H1
MB Rotational Side Pass (Extensive)
2 x 10
H2
Lateral Bounds (Extensive)
2 x 5
I
Romanian Deadlift
3 x 8
J1
DB Cossack Squat (Low Hold)
3 x 8
J2
Seated cable pulldown
3 x 8
K1
Hand-supported SL slantboard squat
2 x 10
K2
DB Overhead Sit-Up
2 x 10
K3
Bent-knee slantboard calf raise
2 x 10
Field Prep
A
Field Movement Flow
Grass Sweeps, 5 each side Quad Stretch Reach, 5 each side Piriformis Knee Sit, 5 each side Lunge into Rotate, 5 each side Hamstring Swing, Kick 5 each side Crossover into Lateral Lunge, 3 each side
Field Prep
B
Field Dynamic Warm Up
Forward Skip 10m Backward Skip 10m Tall Side Shuffle 10m each side Low Side Shuffle 10m each side Low Carioca 10m each side High Carioca 10m each side Forward Base Shuffle 10m Backward Base Shuffle 10m
C
Extensive Tempo Runs
3 x 4 @ 70
Ben Bidencope
Physical preparation coach with more than 8 years experience working with amateur and professional athletes.
Leave no stones unturned, get your body ready for the demands of your sport leading into this season.
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