Block 3
January 2022
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 3
Weeks:
| Week | Start of week | Workouts |
|---|---|---|
| 1 | 8 January 2022 | 1, 2, 3 |
| 2 | 15 January 2022 | 1, 2, 3 |
| 3 | 22 January 2022 | 1, 2, 3 |
| 4 | 29 January 2022 | 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. Mountain climber
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 15s | 60s |
| 2 | 3 | 15s | 60s |
| 3 | 3 | 15s, cut 10m | 60s |
| 4 | 3 | 15s, cut 10m | 60s |
B. Forward Frog Jumps
Purpose of this drill is to get full extension of ankles, knees and hips. Propel explosively upward and a little bit forward.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 6 | 120s |
| 2 | 2 | 6 | 120s |
| 3 | 2 | 6 | 120s |
| 4 | 2 | 6 | 120s |
Conditioning 1
A. 80% sprint
Keep to 80%, not 100%. Maintain good running form throughout. Once you hit min reps, stop once form begins to go bad.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 10-16 | 20s | 40s walk |
| 2 | 12-18 | 20s | 40s walk |
| 3 | 14-20 | 20s | 40s walk |
| 4 | 16-22 | 20s | 40s walk |
SAQ 2
A. Wide fast foot
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 each leg | 15s | 30s |
| 2 | 2 each leg | 15s | 30s |
| 3 | 2 each leg | 15s | 30s |
| 4 | 2 each leg | 15s | 30s |
B. Side zig-zag grid
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 1 each foot | 15s | 120s |
| 2 | 1 each foot | 15s | 120s |
| 3 | 2 each foot | 20s | 120s |
| 4 | 2 each foot | 20s | 120s |
Conditioning 2
A. 160 shuttle (4x40m)
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 5 | 4x40m | 90s |
| 2 | 6 | 4x40m | 90s |
| 3 | 5 | 4x40m | 90s |
| 4 | 6 | 4x40m | 90s |
Strength - Level 3
Strength sessions are based on the Footy First training program. The full pdf manual is available here.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Hamstring lower | 2 | 8 | Keep a straight line from knees through to crown of head. No bending of hips. |
| Running man | 2 | 15/leg | Stand on one leg with arm raised. Squat keeping heel on the ground, other leg hovers behind. Raise with alternate hand rising above head. Tempo 2s down, 2s up |
| Side plank side-to-side | 1 | 5 | Start in plank, roll to side plank, hold for 1s, then to plank, hold 1s, then to other side, continue. 1 rep is full cycle. |
| Single leg forward and back | 1 | 20/leg | Stand on one foot, jump forward and land on the opposite foot. Increase distance but maintain control of landing. |
| Run forward, jump and land | 1 | 10/leg | Using 3 step run up, jump off one leg and land on other |