PROGRAMME HIGHLIGHTS WILL BE: Linear & lateral speed development Explosive power development Functional strength training A functional, strong & powerful physique is what will give you the edge on your opponent. This is where a training program designed specifically for you and your chosen sport is important. STABILIZATION + STRENGTH = POWER These three factors are paramount when you want to produce functional power. Why? STABILIZATION: WEEKS 1 & 2: This phase of your training is by far the most important and often the phase most people leave out which can lead to injury. It is where we address muscular imbalances and postural alignment and stabilize the joints ready for our high impact exercises. STRENGTH: WEEKS 3 & 4: This phase of your training is where we would concentrate on maximal strength and muscle hypertrophy building strength in the areas you most need it. POWER: WEEKS 5 & 6: This phase of your training is where we build maximal force production and target specific forms oftraining which are relevant to your chosen sport. These principles are the basis of all of our training and the same format would be used in building explosive sprinting and jumping and also balance and agility. The structure of your training has to be right to get the most out of it. A lot of athletes go straight to plyometric training to increase power, this can be setting them up for an injury if the haven’t stabilized the joints and strengthened the correct muscles first. Without proper Stabilization you will struggle to build maximal Strength, and without maximal Strength you will never reach your true goal of Optimal Functional Power Production and Force. STABILIZATION: WEEKS 1 & 2 In our first two weeks we are going to stabilize the core and joints, realign any muscle imbalances and kickstart our bodies back to training mode. The first step of this programme is to warm up. Set 2 cones roughly 10 meters apart. 5 x 10 meter steady jog 5 x 10 meter high knee runs 5 x 10 meter lunge walks (concentrate on getting big stides and getting the knee to the floor). 5 x 10 meter sprints 5 x 10 meter agility sprints: set 4 cones in a square 10 metres apart starting at any point sprint to the cone to your right, you must run around the cone clockwise and then back to the starting cone, repeat on the other 2 cones. The next step is to stabilize our core and glutes: We will perform these exercises in a circuit and repeat 5 times. Front Plank x 30 seconds: Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 60 seconds. Side Planks x 30 seconds (each side): Lie on your right side on an exercise mat with your legs straight and the left leg stacked directly on top of the right. Bend the right elbow and place is directly under your shoulder. Align your head with your spine and keep your hips and right knee in contact with the exercise mat. Exhale, keep the abdominals engaged to brace your spine. Lift your hips and knees off the mat. The side of your right foot stays in contact with the mat. Keep your head aligned with your spine and your right elbow positioned directly under your shoulder. Hold for 60 seconds each side. Hip Bridge Holds x 30 seconds (each leg): Lie on your back with your knees bent, heels on the floor, and toes lifted and pulled up toward your shins. Raise your buttocks off the floor until your back forms a straight line from knees to shoulders, and hold for 60 seconds. Straight Leg Holds x 30 seconds: Lie on the floor. Place your hands under your buttocks, palms facing the floor. Lift your legs slowly from the floor. Keep your legs as straight as possible and your knees locked. Keep lifting your legs until they are about 6 inches from the floor, hold for 60 seconds. The next step will be to start to correct any imbalances and get your core and legs and upper body working together. Always make sure your feet are straight and aligned with your knees on all exercises: 5 sets x 20 reps of each exercise Split Squats: Start by kneeling on the floor with one foot positioned on the floor infront of you and the other knee on the floor directly below you. you should be in a lunge position. You may need to nudge the right foot forward a bit to make sure that the front knee stays behind the toe when you lunge. Keeping the weight in the front leg, lift the knee from the ground until in a split stance and then lower into a lunge until the front knee is at about a 90-degree angle. Push through the front heel to stand up and repeat before switching sides. Resistance band side walks: Take a hip width stance and tie a resistance band around your ankles. It should be just tight enough to give a little resistance. Now take 20 steps to your right (you should try and keep your feet straight pushing through your ankles and feel the burn in your glutes) and then repeat to your left. Reverse lunges: Stand with your feet shoulder width apart, now take a large step with the right leg backwards and luge down until the knee is at a 90 degree angle and then push back to the starting position. complete 20 reps then repeat on the left leg. Press ups (Hands close): Start in a press up position and then bring the hands to shoulder width. coplete reps like a normal press up trying to keep elbows in to the side. Complete this programme atleast twice a week for two weeks. In our next Programme we will start to build strength in our core, upper body and legs in preparation for our plyometrics and explosive power training.