A Focus On... The Pre Season
Elite Focus
Field Sports, Multi-sportA comprehensive 12 week program that has 3 distinct phases
- Capacity development across both the gym and field environments,
- Capacity conversion, focusing on taking your newly developed capacity and increasing your absolute output both in and out of the gym, and
- Realisation, focusing on providing a four week springboard into your first game, forcing your nervous system to produce strength and speed at it's highest level.
Best to commence this program so that you finish the final week no more than a week away from competition round one; however, you can complete the final week a couple of times before you'll need to wave down the intensity.
This program also assumes that you'll be attending your skill-based pre season programs and sessions, so get down there for best results.
RPE is a big component of this program. RPE is a number out of 10, suggesting how hard you need to work for a given movement. If the RPE goes UP, your load needs to INCREASE. Train Heroic will allow you to overwrite the RPE whilst in-app with actual loads lifted so that you can track your progress.
A1
Cook Squat
2 x 6
A2
Clock Lunge
2 x 2
A3
Pushup, Thread the needle
2 x 6
B1
Supine Medball Throws
4 x 3
B2
Band Rip
4 x 4
B3
Overloaded Bench Press (isometric)
4 x 1 @ MAX
C
Squat Variant
10, 10, 12, 10, 8 @ 6, 7, 7, 8, 8
D1
Goblet Lateral Lunge
8, 10, 12 @ 7
D2
Single Leg RDL
12, 10, 8 @ 6, 7, 8
E
Hinge Variant
8, 8, 10, 10, 8 @ 6, 7, 7, 8, 8
F1
Front Rack Step-Ups
3 x 8 @ 6, 7, 8
F2
Single Leg Hip Thrust
3 x 10 @ 6, 7, 8
A1
WORLD'S GREATEST STRETCH
2 x 5
A2
Low Pogo Jumps
2 x 15
A3
Catching partial pushup
2 x 8
B1
Vertical Jump
4 x 3
B2
Power Pushup, concentric only
4 x 3
C1
Iceskater
3 x 4
C2
Clapping pushup, hands elevated
3 x 5
D1
Isometric Split Squat Holds
2 x 5 @ 8
D2
Pushup plus, drive and hold (protract)
2 x 5 @ 6
A
Intervals
3 x 6 @ 30
A1
Overhead Squat
2 x 6
A2
Curtsy Lunge
2 x 6
A3
Hindu Push-Up
2 x 5
B1
Horizontal Bound
4 x 3
B2
Lateral hops (repeat)
4 x 4
B3
Overloaded Barbell Squat (isometric)
4 x 1 @ MAX
C
Barbell Bench Press
10, 10, 12, 10, 8 @ 6, 7, 7, 8, 8
D1
DB Lateral Raise
8, 10, 12 @ 7
D2
Cable Facepull
12, 10, 8 @ 6, 7, 8
E
Chin-Up
8, 8, 10, 10, 8
F1
DB Arnold Press
3 x 8 @ 6, 7, 8
F2
Barbell Shrug
3 x 10 @ 6, 7, 8
Speed/Agility
A
Front Side Mechanics Circuit 1
1. High knee skip (one rep for height, one rep for distance) x 15m 2. 'A' skip/bounce (think a light touch-and-go skip, not a traditional 'A' skip) x 15m 3. Step into vertical leap (think step into a basketball shot/throw), double leg x 15m Plenty of rest per effort, this is not conditioning, we are refining/developing a skill/technical output.
Speed/Agility
B
Rear Side Mechanics Circuit 1
1. Straight leg running - 15m 2. High knee carioka - 15m e/s 3. Bounds, single leg alternating - 20m Look to complete 2 rounds, plenty of rest between efforts (this is for skill/specific prep, not conditioning).
C
Curved Sprint
40, 50
D
Accelerations
1 x 5 @ 5
A
Intervals
3 x 5 @ 90, 60, 90
Dan Bunyan
Dan has worked in a variety of performance spaces for almost 20 years ranging from preparing Olympic athletes to weekend recreational athletes. Dan has considerable experience in strength and conditioning for performance in field sports as well as athletic rehabilitation. Dan holds a Masters in Exercise Science, is a NSCA CSCS and a Level 3 ASCA S&C Coach.
