Stay Strong, Fast and Healthy (In-season Field Sport Program)

Graeme Morris Perfomance

Coach
Graeme Morris

This is a 4 week in-season program suitable for field sport athletes such as rugby league, rugby union, soccer, AFL, Gaelic football and hurling. The purpose of this program is too stay healthy, injury free, maintain speed, strength and conditioning through the competition period. If you feel good, you are more likely to feel good. This program contains recovery circuits and training such as speed, acceleration, power, strength and conditioning which is periodized around a typical in-season training week. It is based off a 7-day game turn around however you can modify the program to suit your specific needs. It is typical for athletes to deteriorate through out the season. This program is designed so that you thrive, whilst the competition fades away. Please note you will access to this program through TrainHeroic for 1 year.

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Maintain Speed
They say that speed is king. It's important that this quality doesn't drop off through out the season. It's also important to hit 90% of max velocity weekly to reduce the likelihood of lower limb injuries.
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Maintain Strength and Power
It's important that you maintain strength and power in-season so that you can dominate the opposition. This will also help you be more resilient.
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Build Robustness
The best ability is availability. Build robustness in the injury prone areas that are found within your sport. Play as many games as possible.
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Manage Your Training Load
This program targets all the physical qualities that are needed to be successful on game day. These qualities are managed in the the appropriate portions so that you still feel fresh and ready on game day.
Features
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Programming 5 days per week
This program contains, recovery, speed, strength and power, conditioning and a primer workout. You can modify to suit your specific needs in-season.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Training has never been easier with trainheroic. This program is excellent for the end user to focus on their training.
Equipment
Required
BB // DB // Cable Machines // Adjustable Bench // Cones // Medicine Balls
Recommended
Chin Up Bar // Boxes // Bands
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Sample Week
Week 1 of 4-week program
Sunday
Game Day plus 1

Recovery

A

Recovery Circuit

Perform 1-2 circuits of the following: Cat/Camel x 10 Back Rolls to reach throughs x 10 Supine Cross Connect x 5 breathes each side 90/90 Hip flow x 20-30s each side Kneeling Hip Flexor Iso x 30s each side Side Lying Scissor Slides x 10 each side Wall 90/90 Breathing x 2 mins

Monday
Game Day + 2

Circuit

A

Cardiac Output- Choose any off feet conditioning machine- Bike, Rower, Ski Erg, Elliptical, Stepper. YOUR CHOICE! Just make it joint friendly. Accumulate 20-30 mins Effort Level should be 6/10, can still hold a conversation. If you have a Heart Rate Monitor aim for 130-140 beats per minute

Prep

B

Field In-season 1

Complete 2 circuits : Back Rolls into Reach Throughs x 10 Scissor Slides x 12 each way Thoracic Bow and Arrow x 10 each way Dynamic Side Plank x 10 each side Band Pull Aparts x 12

C1

Split Squat Calf Raise Iso

2 x 1 @ 20

C2

Short Lever Copenhagen Hold

2 x 1 @ 20

C3

Double Leg Hamstring Iso Hold

2 x 1 @ 25

D1

Cable Facepull

3 x 12

D2

Tricep Pushdown

3 x 12

D3

Standing DB Curls

3 x 12

D4

Side Plank Raises

3 x 12

Tuesday
Game Day + 3

Prep

A

Team sport warm up

Complete a light jog or warm up, for example 400m jog. Complete 1 circuit to prepare for speed: Inchworm x 5 Groiner x 5 each side Hamstring Swings x 10 each side Adductor Swings x 10 each side Cook Hip Lift x 10 each side Hamstring Walkouts x 5 reps

Dan Pfaff Inspired Hop Routine

B

1 set only: Perform 1 hop and stick, 2 hops and stick, 3 hops and stick, 4 hops and stick (for a total of 10 hops per set) for each vector and each leg. 1 x single linear, 1 x single medial, 1 x single backwards

Speed/Agility

C

Team Sport Max Velocity In-season 1

Speed Tech: Boom: 2 x 10m with walk back recovery A-Skip: 2 x 15m with walk back recovery A-Run: 2 x 15m with walk back recovery Dribble Bleed (10m over ankles, 10m over calves, 10m over knees) 2 x 30m with walk back recovery (Please note I've attached a video explanation for dribbles, this drill may take a while to master) Bent Leg Prime Times 2 x 15m with walk back recovery (This is optional but will groove good technique) Wickets (just use cones): use a 10m run in and then place 3 cones at 1.5m apart, the next 3 cones at 1.60m apart, and then the next 3 cones at 1.70m apart. Adjust as needed. Complete 2-3 sets with 120s recovery. You can simply switch these with build up runs of 30m at an intensity of 75% and 85% if you are unable to measure the distance/or access the cones for some reason. Speed: 20-20-20 Build Up Sprints Build up speed with fluidity and rhythm to try and reach 85% plus of top speed over 60m. 2 sets only with 180s recovery

Circuit

D

PLEASE NOTE IF YOU COMPLETE THIS STRAIGHT AFTER SPEED YOU CAN PROBABLY MISS THIS TO SAVE TIME. UP TO YOU. However this circuit will help improve range of motion of the body and assist in injury prevention. Work through as circuit. Complete 2 rounds Drunken Turtles x 10 90/90 Knee Rolls x 12 each way Lateral Hip Shifts x 8 each way 90/90 Single Leg Hip Lift From bench x 8 each side Static Bear Hold Taps x 8 each side

E1

Safety Bar Squats

2 x 8

E2

KB Squat Jumps

2 x 5

F1

Close Grip Bench Press

3 x 8

F2

Chest-Supported DB Row

3 x 8

G1

1-Leg Romanian Deadlift

2 x 8

G2

Seated BB Snatch

3 x 10

G3

Hanging Knee Raise

3 x 12

H

Nordic

2 x 3

I1

Linear Tempo

8 x 80

I2

Shuttle Runs

2 x 5 @ 120

Wednesday
Game Day -3

Circuit

A

Perform 1-2 circuits of the following: Cat/Camel x 10 Back Rolls to reach throughs x 10 Supine Cross Connect x 5 breathes each side 90/90 Hip flow x 20-30s each side Kneeling Hip Flexor Iso x 30s each side Side Lying Scissor Slides x 10 each side Wall 90/90 Breathing x 2 mins

Thursday
Game Day -2

Prep

A

Team sport warm up

Complete 1 circuit, move through no rest, be slightly warm eg (400m jog): Inchworm x 5 Groiner x 5 each side Hamstring Swings x 10 each side Adductor Swings x 10 each side Supine Scorpion x 10 each side Cook Hip Lift x 10 each side

Circuit

B

Pogos 2 x 10m with walk back recovery. Booms 2 x 10m with walk back recovery A-Skip 2 x 15m with walk back recovery A-Run 2 x 15m with walk back recovery Scissor Bleed (10m small, 10m medium, 10m large) 2 x 30m with walk back recovery Double Shuffle and Return- 3 sets x 3 reps each way with 60-90s between sets 5m backpedal to 5m sprint-3 sets x 1 rep with 60-90s between sets Half Arc into 5m sprint - 3 sets x 1 rep with 60-90s between sets (it doesn't matter that you do one side twice and the other side once, if you are OCD you can do 4 sets) This is optional depending if you feel like you need it: Walk in sprint 1-2 reps x 30m with 180s recovery

Circuit

C

PLEASE NOTE IF YOU COMPLETE THIS STRAIGHT AFTER SPEED YOU CAN PROBABLY MISS THIS TO SAVE TIME. However this circuit will help improve range of motion of the body and assist in injury prevention. Work through as circuit. Complete 2 rounds Drunken Turtles x 10 90/90 Knee Rolls x 12 each way Lateral Hip Shifts x 8 each way 90/90 Hip Lift From bench x 8 each side Static Bear Hold Taps x 8 each side

D1

Staggered Stance Trap Bar Jumps

3 x 3

D2

Hurdle Hops- single leg

3 x 5

E1

Seated DB Press

3 x 8

E2

Chin-Up

3 x 8

E3

Medicine Ball Side Toss 1

3 x 5 @ 8.82 kg

F1

Zottman Curl

3 x 12

F2

Landmine Rotations

3 x 10

Circuit

G

OPTIONAL EXERCISES. There may be a specific exercise that may make you feel better leading into the game in a few days. Some athletes like 2 moderate intensity sets of split squats or hamstring slides whilst some athletes like extra abs or arms. Or perhaps there is some extra prep that may help with some niggles you have. You may choose to add nothing. This is your choice

Friday
Game Day -1

Prep

A

Team sport warm up

Complete 1 circuit, move through no rest, be slightly warm eg (400m jog): Inchworm x 5 Groiner x 5 each side Hamstring Swings x 10 each side Adductor Swings x 10 each side Supine Scorpion x 10 each side Cook Hip Lift x 10 each side

B1

Rotational Box Jump

3 x 4

B2

Medicine Ball Slam

3 x 8 @ 11.02 kg

B3

Band Assisted Reactive Jumps

3 x 8

Saturday
Game Day
Coach
coach-avatar Graeme Morris

Graeme Morris is a performance coach that consults and trains a variety of field based and combat athletes including professional rugby league players, and world and Australian champions in Muay Thai. He holds a degree in Human Movement with Honours in Exercise Physiology, and a Masters degree in Strength and Conditioning.

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Take the guess work out of your preparation

Maintain speed, strength and power whilst staying robust throughout the competition period.

Get Stay Strong, Fast and Healthy (In-season Field Sport Program)
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FAQs
Who is this for?
This is an In-season program that covers speed, power, strength, mobility and conditioning. It is structured so that you feel good on game day. It suitable for field based sports such as Rugby Union/League, AFL, Soccer, Gaelic Football and Hurling
How is it structured?
The program is structured off 1 game per week and a 7 day turn around. However it is a template and has many different options, so that you can pick and choose what works for you and structure it towards your needs
How long does the program last?
It is a 4-week program. However you can choose to repeat it over and over again. I'm also planning a to write a phase 2 that will be available to purchase at a later date. Please note you will have access to this program through TrainHeroic for 1 year.
What if I have a question?
TrainHeroic has a chat function which allow you to message me
Stay Strong, Fast and Healthy (In-season Field Sport Program)