Happy Gains
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Athlete Performance Warm Up 1
Complete this circuit over the course of 5 - 10 minutes. Aiming for 1 - 3 Rounds through, based on feel. 1. Single Leg Glute Bridge x 15 ES 2. Kneeling Side Plank Leg Lift x 15 ES 3. Side Lying Adductor Raise x 15 ES 4. Plank Reach x 20s 5. Prone Y Hold x MAX (add 1 - 3kg per hand if possible). 6. Iso Lunge Calf Hold x 20s ES
B1
Trap Bar Jump
4 x 3
B2
Single Leg to DBL Landing Box Jump
3 x 3
C
Box Squat
10, 10, 8, 8, 6
D1
Ring Row
3 x 12
D2
Single Arm + Leg Overhead Press
3 x 6
E
Bike Erg
4 x 4:00 @ 8, 3, 9, 3
Conditioning
A
Plyometric Warm Up
To start: ~5 Minutes on Erg of Choice After: All distances are ~5 - 10m 1. Banded Lateral Walk (band not necessary if unavailable) 2. Heel to Toe Walk 3. Lateral Pogos 4. Single Leg Lateral Pogos 5. Lateral Jumps 6. Crossover Lateral Bounds 7. Backwards Butt Kicks 8. Back Pedal with Butt Kicks 9. Half Kneeling Start to Acceleration *Note that if you don't have access to turf or an area to complete this, let your Coach know.
B
Bench Press
12, 10, 10, 8, 8
C1
Assisted Chin Up Machine
12, 10, 8
C2
Oblique Bend
3 x 8
D
Romanian Deadlift
4 x 6
Mid Week Circuit
E
3 Rounds AFAP (As fast as possible), try to not rest at all. - 15 Calories Ski Erg / Erg of Choice - 12 Landmine Push Press (6 ES) - 8 Plate Sit Ups Short conditioning pieces like this will build your work capacity to continue performing physically in a demanding game. Think about having 'game day attitude' for these series - don't think emotionally about it. Shouldn't take more than 5 - 10 minutes here, good luck.
Conditioning
A
Plyometric Warm Up 3
To start: ~3 - 5 Minutes on Erg of Choice After: All distances are ~5 - 10m 1. Forward Pogos 2. Alternating Pogos 3. Single Leg Pogos (Right) 4. Single Leg Pogos (Left) 5. Pogo Skips 6. Power Skips 7. Hip Snatch Jumps (on the spot) 8. Hang Snatch Jumps (on the spot) *Note that if you don't have access to turf or an area to complete this, let your Coach know.
B1
Split Stance Landmine Push Press
4 x 5
B2
Single Leg KB RDL
3 x 6
C
Smith Machine Pistol Squat to Bench
10, 10, 8, 8
D
GHD Nordic Hamstring Curl
3 x MAX
E
Lying Chest Press Machine
3 x 15
