Fundamentals for Field Sport Athletes

The Clubhouse

Field Sports
Coach
Bam Hennessy

Often as an aspiring athlete it can be difficult to know where to start. There are hundreds of online programming services that focus on a range of different goals. It is difficult to filter out what is important to support your sport, without leaving you fatigued and overwhelmed.

The fundamentals programme strips training right back to the basic building blocks of physical training for field sports. It is a progressive loading of jumping, throwing, lifting, sprinting and conditioning. With 2 weekly gym sessions that focus on getting stronger in compound movements, you can lay a foundation that supports your progress in sports training. Added to that are 8 week progressive sprinting and conditioning programmes that build your capacity for high amounts of running when it comes to game day.

This programme has been developed and tested with amateur athletes from rugby, american football, soccer and gaelic football. The results have been unequivocal. By keeping it simple, we have helped athletes to perform better for longer on the field.

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Load Management
Gone are the days of 'train to failure'. The fundamentals programme has a progressive loading structure in appropriate exercises that is based on the RPE / RIR system.
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Efficient
Training can be time consuming. Exercises in the fundamentals programme are grouped together so that you don't need to spend hours at the gym or on the track. It is easy to complete your sprint training before your sports training.
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Specific
This isn't a programme for bodybuilding or powerlifting. This is for athletes who run, jump, twist, cut, sidestep and sprint. The fundamentals programme focuses on the building blocks that will help you be strong for those tasks.
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Get Fast
Speed will win on the field. Being able to move faster goes beyond simply sprinting at training. Jumping, throwing and lifting in the gym will help develop the physical qualities that you can transfer to sprint training every week.
Features
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Programming 4 days per week
Simple programming to support your on-field training. Sprint sessions that can be performed before your sports training to save time.
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Exercise Video Guidance
Video demonstrations of each exercise to help you understand what is required.
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Delivered through TrainHeroic
Simple to follow and record your progress using the TrainHeroic app.
Equipment
Required
Barbells and Dumbells // Jumping Box // Medicine Ball / Wall // Rubber Bands
Recommended
Exercise bike / rowing machine // Cones / Hurdles
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Sample Week
Week 1 of 8-week program
Sunday
Gym 1

Prep

A

Jumping Phase 1

This phase is designed to get you familiar with jumping and landing. Focus should be on soft landings using your whole foot. Try to make as little noise as possible or imagine landing on an icy lake. The only exception is the pogo jumps, which should be using the front part of your foot only and should be much stiffer as you try to minimise the time that you touch the floor. Try to imagine jumping on a very hot floor. All reps are total number (half per side for single leg). Start with the lowest number of reps and increase when you feel like it is getting easier / more controlled. 10 Drop Landings 10 Single Leg Drop Landings 10 - 20 Squat Jumps 20 - 30 Switch Jumps 20 - 40 Hurdle Jumps (Side to Side) 20 - 40 Extensive Pogo Jumps

B1

Back Squat

4 x 6

B2

Box Jump

4 x 4

B3

Kneeling Med Ball Side Throw

4 x 10

C1

DB Bench Press

4 x 6

C2

RDL

4 x 8

D1

Eccentric Pull Ups

3 x 5

D2

Alternating Front Lunge

3 x 16

D3

Suitcase Carry

3 x 60

D4

Reverse Trunk Twist

2 x 20

Sunday
Bonus: Neck prep

A

Neck Flexion, Extension, Rotation

1 x 90

Monday
Sprint

Prep

A

Calf Walks circuit

Calf Warm Up: 30m each Tall walk on toes Squat walk on toes Walk on heels

Prep

B

Sprint Drill Warm Up 1

2 x 10-15m per exercise. Walk back between each. A March A Skip Ankling A Pops Cycle runs

C

Tempo Run

3 x 50 @ 7.5, 8.5, 9.5

D

Sprint

4 x 1 @ 30

Wednesday
Conditioning

A

4 minute threshold intervals (off feet)

4 x 4:00

B

Cardiac Output

1 x 30:00

Thursday
Gym 2

Prep

A

Jumping Phase 1

This phase is designed to get you familiar with jumping and landing. Focus should be on soft landings using your whole foot. Try to make as little noise as possible or imagine landing on an icy lake. The only exception is the pogo jumps, which should be using the front part of your foot only and should be much stiffer as you try to minimise the time that you touch the floor. Try to imagine jumping on a very hot floor. All reps are total number (half per side for single leg). Start with the lowest number of reps and increase when you feel like it is getting easier / more controlled. 10 Drop Landings 10 Single Leg Drop Landings 10 - 20 Squat Jumps 20 - 30 Switch Jumps 20 - 40 Hurdle Jumps (Side to Side) 20 - 40 Extensive Pogo Jumps

B1

Deadlift

4 x 6

B2

Broad Jump

4 x 3

B3

Kneeling Med Ball Overhead Throw

4 x 5

C1

Incline DB Bench Press

4 x 6

C2

Single Arm DB Row

4 x 16

D1

Goblet Squat

3 x 8

D2

Alternating Lateral Lunge

3 x 16

D3

Hamstring walkouts

3 x 8

D4

Seated DB Overhead Press

3 x 8

Thursday
Bonus: Neck prep

A

4 Way Neck Isometrics

3 x 60

Coach
coach-avatar Bam Hennessy

Bam is a sports scientist and performance coach. He is also the head coach of Finland women's sevens rugby. He specialises in load management and sports performance with field sports athletes.

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Train smarter for your sport.

Training should give you energy for your sport, not take it away. Bodybuilding and powerlifting training have their place, but as a field sports athlete you need to develop the qualities that will transfer to helping you play better for longer.

Get Fundamentals for Field Sport Athletes
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The Proof
verified-athlete-avatar Leonardo Fierro

Helsinki Rugby Club

Verified Athlete

"This programme has given me a great platform to develop the qualities that I need on the rugby field."

verified-athlete-avatar Yasir Al-Ani

Helsinki Rugby Club

Verified Athlete

"Since starting this programme, my approach to training has transformed completely. Not only have I become stronger, faster and better conditioned, but I have more confidence in what my body can do in my day-to-day life."

verified-athlete-avatar Kaisa Kemppinen

Finland 7s Development

Verified Athlete

"This programme was a big part of my ongoing journey towards the national team development squad. I have made huge progress by focusing on rugby and making my own training support that."

Fundamentals for Field Sport Athletes