Block 4
February 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 4
Weeks:
| Week | Start of week | Workouts |
|---|---|---|
| 1 | 5 February 2022 | 1, 2, 3 |
| 2 | 12 February 2022 | 1, 2, 3 |
| 3 | 19 February 2022 | 1, 2, 3 |
| 4 | 26 February 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. Low squat to scissor jump to sprint
Concentrate on knees up during the low squat jump
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 6 | 1 per leg, 15m cut | 60s |
| 2 | 6 | 1 per leg, 15m cut | 60s |
| 3 | 6 | 1 per leg, 20m cut | 60s |
| 4 | 6 | 1 per leg, 20m cut | 60s |
B. Tuck Jump
Knees up to chest (not chest down to knees). Use arms to increase height. Land softly and in same spot.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 6 | 90s |
| 2 | 2 | 6 | 90s |
| 3 | 2 | 6 | 90s |
| 4 | 2 | 6 | 90s |
Conditioning 1
A. Extended Pro-Lateral
Sprints of various lengths with changes of direction. Distances are 5, 10, 15, 20, 10 yards (video demo shows 5, 10, 15, 20).
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 1 | 90s |
| 2 | 3 | 1 | 90s |
| 3 | 3 | 1 | 90s |
| 4 | 3 | 1 | 90s |
B. Zig-Zag Sprint
Using the jab step. 6 cones 5-7 yards apart and offset
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 1 | 90s |
| 2 | 3 | 1 | 90s |
| 3 | 3 | 1 | 90s |
| 4 | 3 | 1 | 90s |
SAQ 2
A. Jab Step Agility to Cut
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 each direction | 15m | 90s |
| 2 | 2 each direction | 15m | 90s |
| 3 | 2 each direction | 20m | 90s |
| 4 | 2 each direction | 20m | 90s |
B. Waltz Agility to Cut
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 each direction | 15m | 90s |
| 2 | 2 each direction | 15m | 90s |
| 3 | 2 each direction | 20m | 90s |
| 4 | 2 each direction | 20m | 90s |
Conditioning 2
A. Shuttle with throwing - Backhand
Distances are 10, 20, 30 yards
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 1 | 90s |
| 2 | 2 | 1 | 90s |
| 3 | 2 | 1 | 90s |
| 4 | 2 | 1 | 90s |
B. Shuttle with throwing - Flick
Distances are 10, 20, 30 yards
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 1 | 90s |
| 2 | 2 | 1 | 90s |
| 3 | 2 | 1 | 90s |
| 4 | 2 | 1 | 90s |
C. Marking
Length of two stall outs.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 20s | 60s |
| 2 | 2 | 20s | 60s |
| 3 | 2 | 20s | 60s |
| 4 | 2 | 20s | 60s |
Strength - Level 4
Strength sessions are based on the Footy First training program. The full pdf manual is available here.
| Exercise | Sets | Reps | Notes | |
|---|---|---|---|---|
| Hamstring lower | 2 | 10 | Keep a straight line from knees through to crown of head. No bending of hips. | |
| Ball/roller squeeze with leg lift | 2 | 5 | 2 seconds contract, 2 seconds hold, 2 second release. Set 1: knees bent. Set 2: legs straight | |
| Side plank with arm+leg lift | 1 each side | 5 | Side plank raising both arm and leg, hold for 5 sec, down and hold for 3 sec | |
| Run forward, jump and land | 1 | 10/leg | Using 3 step run up, jump off one leg and land on other | |
| 45 deg cut | 1 each side | 10 | Run 10m then chop step at 45deg running through an extra 5m |