Block 5
March 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 5
Weeks:
| Week | Start of week | Workouts |
|---|---|---|
| 1 | 5 March 2022 | 1, 2, 3 |
| 2 | 12 March 2022 | 1, 2, 3 |
| 3 | 19 March 2022 | 1, 2, 3 |
| 4 | 26 March 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. 3 step approach jump
Reach up with opposite arm
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 6 | 1 each leg | 60s |
| 2 | 6 | 1 each leg | 60s |
| 3 | 6 | 1 each leg | 60s |
| 4 | 6 | 1 each leg | 60s |
B. Low run to sprint
Stay in athletic position moving on balls of feet
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 5 | 1, cut 15m | 90s |
| 2 | 5 | 1, cut 15m | 90s |
| 3 | 5 | 1, cut 20m | 90s |
| 4 | 5 | 1, cut 20m | 90s |
Conditioning 1
A. 5-10-5, 5 Frog jump
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 1 | 90s |
| 2 | 3 | 1 | 90s |
| 3 | 4 | 1 | 90s |
| 4 | 4 | 1 | 90s |
B. Sprint-skip-run-shuffle
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 1 | 60s |
| 2 | 3 | 1 | 60s |
| 3 | 4 | 1 | 60s |
| 4 | 4 | 1 | 60s |
SAQ 2
Lateral Shuffle to Sprint
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 6 | 8m shuffle, 15m sprint | 90s |
| 2 | 6 | 8m shuffle, 15m sprint | 90s |
| 3 | 6 | 10m shuffle, 20m sprint | 90s |
| 4 | 6 | 10m shuffle, 20m sprint | 90s |
Single leg line hops
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 4 | 1, 5m | 90s |
| 2 | 4 | 1, 5m | 90s |
| 3 | 6 | 1, 8m | 90s |
| 4 | 6 | 1, 6m | 90s |
Conditioning 2
Complete 1 rep A1, 60 seconds rest, 1 rep A2, 120 seconds rest. Repeat 3 or 4 times.
A1. 160 Shuttle (4x40m)
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 1 | 3 | 90s |
| 2 | 1 | 3 | 90s |
| 3 | 1 | 4 | 90s |
| 4 | 1 | 4 | 90s |
A2. Kill drill - Outside throws
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 1 | 3 | n/a |
| 2 | 1 | 3 | n/a |
| 3 | 1 | 4 | n/a |
| 4 | 1 | 4 | n/a |
Strength - Level 5
Strength sessions are based on the Footy First training program. The full pdf manual is available here.
| Exercise | Sets | Reps | Notes | |
|---|---|---|---|---|
| Hamstring lower | 2 | 12 | Keep a straight line from knees through to crown of head. No bending of hips. | |
| Body lift | 3 | 5 | Lie on side with top leg held up or on chair. Lift bottom leg and hips off ground and hold 2 sec | |
| Side-to-side plank with leg lift | 1 | 5 | Side plank, lift top leg hold 5s, front plank hold 5s, other side plank lift leg 5sec = 1 rep | |
| Run forward, jump and recover to run | 1 | 8/leg | Using 3 step run up, jump off one leg and land on other with a 5 run following | |
| 45 deg cut | 1 each side | 12 | Run 10m then chop step at 45deg running through an extra 5m |