Block 2
December 2021
Schedule
This block of training has three days per week:
- Workout 1: SAQ 1 + Conditioning 1
- Workout 2: SAQ 2 + Conditioning 2
- Workout 3: Strength 2
Weeks:
| Week | Start of week | Workouts |
|---|---|---|
| 1 | 29 November 2021 | 1, 2, 3 |
| 2 | 6 December 2021 | 1, 2, 3 |
| 3 | 13 December 2021 | 1, 2, 3 |
| 4 | 20 December 2021 | 1, 2, 3 |
General principles
- SAQ (speed agility quickness) + Conditioning sessions should take around 45 minutes.
- Ensure you are respecting the full rest between sets during SAQ exercises. It will seem like a long time, but it's designed that way for a reason.
- SAQ workouts are not conditioning. Do not do more than what is listed. You should feel fully recovered between reps and sets. If not, add more rest. No big deal.
- If doing two types of sessions on the same day, SAQ should be done before lifting or conditioning. Lifting should be done before conditioning.
Program
Warmup
1. Jog, 4x10m or longer
2. Side skipping, 2x15m
Warm up groin (hip+adductors)
3. Grapevine with high knees, 2x15m
Open up groin (hip+adductors)
4. Backward run with butt kicks, 2x15m
Engage the hamstrings to bring the feet up
5. Forward run butt kicks, 2x15m
Warm up quadriceps and hamstrings
6. Hands to ground/shoo the chickens, 2x15m
Engage hamstrings and lower back
7. Calf stretch, slow pump 5 per leg
8. Open the gate, 2x15m
9. Leg swings, 6 per leg
10. Walking lunge, 8 total
Engage glutes
SAQ 1
A. Low squat to scissor jump
Knees close to 90° in squat and aim for minimum time of ground contact.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 4 | 2 each leg | 60s |
| 2 | 4 | 2 each leg | 60s |
| 3 | 4 | 2 each leg | 60s |
| 4 | 4 | 2 each leg | 60s |
B. Single leg bench hop
Slam working leg onto bench and push. Move slightly forward each rep to ensure max hip extension.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 5 each leg | 60s |
| 2 | 3 | 5 each leg | 60s |
| 3 | 3 | 5 each leg | 60s |
| 4 | 3 | 5 each leg | 60s |
Conditioning 1
A. 5-10-5, 5 frog jump
Get butt low. Touch ground with hands if possible.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 1 | 60s |
| 2 | 3 | 1 | 60s |
| 3 | 3 | 1 | 60s |
| 4 | 3 | 1 | 60s |
B. Zig zag sprint
C. Figure 8 sprint
Attempt to cut on inside of foot rather than outside (opposite to jab step).
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 1 | 60s |
| 2 | 2 | 1 | 60s |
| 3 | 2 | 1 | 60s |
| 4 | 3 | 1 | 60s |
SAQ 2
A. Jab step agility to cut
Focus on good quality movement before progressing speed and power.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 each direction | 10m jab step, cut 10m | 60s |
| 2 | 3 each direction | 10m jab step, cut 10m | 60s |
| 3 | 3 each direction | 10m jab step, cut 10m | 60s |
| 4 | 3 each direction | 10m jab step, cut 10m | 60s |
B. Waltz agility to cut
Focus on good quality movement before progressing speed and power.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 each direction | 10m waltz, cut 10m | 60s |
| 2 | 3 each direction | 10m waltz, cut 10m | 60s |
| 3 | 3 each direction | 10m waltz, cut 10m | 60s |
| 4 | 3 each direction | 10m waltz, cut 10m | 60s |
Conditioning 2
A1. Shuttle with backhand
Distances are 10, 20, 30 yards.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 1 | 90s |
| 2 | 2 | 1 | 90s |
| 3 | 3 | 1 | 90s |
| 4 | 3 | 1 | 90s |
A2. Shuttle with forehand
Distances are 10, 20, 30 yards.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 1 | 90s |
| 2 | 2 | 1 | 90s |
| 3 | 3 | 1 | 90s |
| 4 | 3 | 1 | 90s |
B. Pull and sprint central zone
Central zone is 64m.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 1 | 60s |
| 2 | 4 | 1 | 60s |
| 3 | 4 | 1 | 60s |
| 4 | 6 | 1 | 60s |
Strength - Level 2
Strength sessions are based on the Footy First training program. The full pdf manual is available here.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Hamstring lower | 2 | 5 | Keep a straight line from knees through to crown of head. No bending of hips. |
| Side lying leg lift | 3 | 5/leg | Lie on side with top leg bent at hip and knee. Lift 2 seconds, hold 2 seconds, lower 2 seconds. |
| Side plank hip raise | 2 | 5/side | 2 seconds raise, 2 seconds hold, 2 second lower. Keep hips straight. |
| Jump forward land on one leg | 1 | 10/leg | Stand on one foot, jump forward and land on the opposite foot. Increase distance but maintain control of landing. |
| Jump backward land on one leg | 1 | 10/leg | Same as previous, but jump backward |