12 Week (3 Str Days) ADP
Focused Performance Training
Field SportsThis program is designed to be run in conjunction with team sport specific training. It's place is to guide you in your strength, speed and development while you are in season in a way that complements and helps you perform better at training and on game day.
I guarantee that if you do this program as prescribed you will get stronger, be able to run faster and be an asset to your team in your physicality and ability to sustain and maintain high intensity efforts throughout the game.
You'll be able to stand up in those moments when the team needs you. You'll have the physical capacity to be a leader for your team and get the momentum back and win the game.
A1
Altis Dynamic Mobility Warm Up
1 x 40
A2
ALTIS Technical Drills
1 x 20
A3
Altis Bounding
1 x 30
B
Lying Start
1 x 3 @ 20
C
Hill Sprint
1 x 4 @ 30
D
Active Recovery
1 x 4:00
A
30/30 Test
@ 0:30
Prep
A
Strength Warm Up
20 Air Squats 10 Spiderman Lunge w/rotation 10 Squat w/Rotation 10 Cossack Squats 10 Heel Elevated Glute Bridges (on Bench) 8 Tempo DB Goblet Squats 8 B-Stance Romanian Deadlift/side 20sec Copenhagen Plank/side - Knee On Bench
B
Box Jump
4 x 5
C
Front Squat
5, 5, MAX @ 65, 75, 85 %
D
Overhead Press
5, 5, MAX @ 65, 75, 85 %
E1
Front Foot Elevated Split Squat
4 x 8
E2
Lat Pulldown
4 x 12
F
Split Squat ISO Floating Heel Calf Raise
3 x 12
Prep
A
Run Warm Up
General: 5mins jogging at conversation pace (~1km) Dynamic: 10metres up and back - Lunge with rotation - Spiderman Lunge w/rotation - Walking Knee to Chest - Toy Soldier walk - Walking Quad Stretch - Wall Drill Exchange - Low Ankling (over ankle) x 15m x 2 - Med Ankling (over calf) x 15m x 2 - Hands locked overhead High Knees x 15m - Walking B Skip x 20m - Running A Skip x 20m - Scissor bounding - x 20m - Falling Start x 15m x 3 Ramp Ups - Change pace at 10m mark through to 30m - Slow walk back to the start (~60-90seconds rest) - 60% to 70% x 2 - 70% to 80% x 2 - 80% to 90% x 2
B
1600m Test
C
Bronco Shuttle Test
Conditioning
D
Kevlar Series - Lower Limb - Phase 1 - Session 1
3 Rounds of Penguin March x 30 Calf Raise x 30 Single Leg Around the World x 12rotations/leg Inverted Walk x 30steps forward + 30 steps backward
Prep
A
Strength Warm Up
20 Air Squats 10 Spiderman Lunge w/rotation 10 Squat w/Rotation 10 Cossack Squats 10 Heel Elevated Glute Bridges (on Bench) 8 Tempo DB Goblet Squats 8 B-Stance Romanian Deadlift/side 20sec Copenhagen Plank/side - Knee On Bench
B
Altitude Landing - Single Leg
4 x 3
C
Rack Pull
5, 5, MAX @ 65, 75, 85 %
D
Barbell Incline Bench Press
5, 5, MAX @ 65, 75, 85 %
E1
Split Stance RDL
4 x 8
E2
Push-Up
4 x 20
F
Copenhangen Plank
3 x 0:20
Prep
A
Clean Warm Up Circuit
Raise - 3min AMRAP 10 Cals Air Bike 30 Single Unders 15 Bodyweight squats - getting deeper with each rep in the first round. Mobilise - 4min AMRAP for quality 10 x 90/90 drills/side 6/side of SLOW tempo Bulgarian Split Squats - 10 x Bar Passovers 5 x Crucifix stretch/side Activate - 4min AMRAP 6 SL RDLs/side 10 Plate Goblet Squats 10 Banded Face pulls 10 Ground to Overhead in clean grip w/ an empty bar Potentiate - Perform them with upmost intent and purpose Clean Warm up 5 Clean Grip high Pulls 5 Muscle Cleans 5 Shoulder Press 5 Back squats 5 Front squats 5 Tall Cleans 5 Clean Deadlifts 3 Hang Power Clean 3 Hang Clean 3 Clean
B
Hang Power Clean
5 x 3
C1
KB swings
4 x 10
C2
Triple Response Broad Jump
4 x 1
D
Pogos
3 x 20
E
Sorensen Hold
3 x 1 @ 0:30
A
Assault Bike
3 x 4:00
Lachlan Irvine-Brown
Extensive experience in strength and conditioning and weightlifting. Australian Strength and Conditioning Association Level 2 Coach Australian Weightlifting Level 2 Coach Bachelor Sport and Exercise Science He has spent 5+ years as a competitive weightlifter in Australia after spending a large majority of his life playing Cricket and Rugby Union at high levels.
Don't miss this opportunity to secure a chance to work with Focused Performance Training and hone in your athletic development to be the best athlete for your sport and enjoy the process!
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