sample programs for na fianna senior hurling gpp article
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Block A Linear Speed and Multi Directional Drills - Program No: 1 (Work Capacity)Name: Sean BurkeBlock A: Week 1-3Day 1&5: Linear Day Day 3: Multi-Directional DayFoam Roll:
- Quads- TFL & IT Band- Adductors- Hamstrings- Calves- T-spine (chin tucked)- Lats- Pecs (Medball)
Tennis ball/ Sliotar- Feet- Glutes (cross leg)
Time: 5mins
Foam Roll:- Quads- TFL & IT Band- Adductors- Hamstrings- Calves- T-spine (chin tucked)- Lats- Pecs (Medball)
Tennis ball/ Sliotar- Feet- Glutes (cross leg)
Time: 5minsFMS Weak Link – Active Straight Leg Raise Correction x1-2:AIS – Quads x6 BreathesAIS Hamstrings x 12Supported Leg Lower x12Toe Touch Progression x6 Each SideDeadlift Patterning w/stick x12Time: 10mins
FMS Weak Link – Active Straight Leg Raise Correction x1-2:AIS – Quads x6 BreathesAIS Hamstrings x 12Supported Leg Lower x12Toe Touch Progression x6 Each SideDeadlift Patterning w/stick x12Time: 10mins
Dynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalBuild Ups (25%/50%/75%/100% @10m)x4Time: 10mins
Dynamic Warm Up – Multi-Directional:Knee Hug/Heel Butt into Lateral LungeLateral A-WalkLateral A-SkipLateral Crossover SkipLateral Crossunder SkipLateral Shuffle (stay low)CariocaLateral Crawl w/Push Up x5Dynamic Hip Turns x20secsAcceleration-Deceleration into Athlete Stance x5
Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Jumps/Hops (NCM):Day 1: Single Leg Hurdle Hops w/stick Landing 3x5 Each LegDay 5: Linear Hurdle Jumps 3x5
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Hops (NCM):Day 3: 1 Leg Lateral/Medial Hurdle Hops w/stick Landing 3x3 Each Leg
Rest Interval: 60secs Rest Interval: 60secsA2: Med Ball Throws (NCM):Day 1: Horizontal Chest Throw – Overhand 3x5Day 5: Underhand Overhead Backwards Throw 3x5Time: 10mins
A2: Med Ball Throws (NCM-Single Response):Day 3: Standing Rotational Throw 3x5
Time: 10minsRest Interval: 60secs Rest Interval: 60secsLinear Speed:10m Accelerations 1x6
Time: 10mins
Multi-Directional Drills:5m – Shuffle w/ deceleration 1x3 (Each Side)5m – Crossover w/ deceleration 1x3 (Each Side)5m – Directional Step w/deceleration 1x3 (Each Side)Time: 10mins
Rest Interval: 60secs/Reps Rest Interval: 30secs/Reps, 2mins Sets
Block A:Day 1: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3Power (Strength-Speed):
A1: Hang Clean 3x5 3x5 3x5
Rest Interval: 180secsA2: A.I. Stretch: Hip Flexor/ Quad Stretch
2x8 2x8 2x8
Strength:B: Trap Bar Deadlift 3x5 3x5 3x5
Rest Interval: 120secsCircuit 15-20RM: 30min 30mins 30minsC1: Goblet RFE Split Squat 6x
30:306x
35:256x
40:20C2: 3PT DB Row – Neutral Grip
6x30:30
6x35:25
6x40:20
C3: BB RDL – Pronated Grip 6x30:30
6x35:25
6x40:20
C4: Flat 1 Arm DB Press – Neutral Grip
6x30:30
6x35:25
6x40:20
C5: Plank 6x30:30
6x35:25
6x40:20
Rest Interval: 0secs
Block A:Day 3: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3Power (Strength-Speed):
A1: Hang Clean 3x5 3x5 3x5
Rest Interval: 180secsA2: A.I. Stretch: Hip Flexor/ Quad Stretch
2x8 2x8 2x8
Strength:B: Bench Press 3x5 3x5 3x5
Rest Interval: 120secsCircuit 15-20RM: 30min 30mins 30minsC1: Trap Bar Deadlift 6x
30:306x
35:256x
40:20C2: ½ Kneeling 1 Arm Overhead Press – Neutral Grip
6x30:30
6x35:25
6x40:20
C3: DB Goblet Reverse Lunge 6x30:30
6x35:25
6x40:20
C4: TRX Rows – Neutral Grip 6x30:30
6x35:25
6x40:20
C5: Side Plank 6x30:30
6x35:25
6x40:20
Rest Interval: 60secs
Block A:Day 5: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3Power (Strength-Speed):
A1: Hang Clean 3x5 3x5 3x5
Rest Interval: 180secsA2: A.I. Stretch: Hip Flexor/ Quad Stretch
2x8 2x8 2x8
Strength:B: Chin Up – Supinated Grip 3x5 3x5 3x5
Rest Interval: 120secsCircuit 15-20RM: 30min 30mins 30minsC1: Goblet Squat 6x
30:306x
35:256x
40:20C2: TRX Row – Alternating Grip
6x30:30
6x35:25
6x40:20
C3: 1 Arm KB Single Leg Deadlift
6x30:30
6x35:25
6x40:20
C4: Push Up 6x30:30
6x35:25
6x40:20
C5: Plank 6x30:30
6x35:25
6x40:20
Rest Interval: 60secs
Block A Recovery Session:
Day 2: Linear Day Day 4: Multi-Directional DayDynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalTime: 10mins
Dynamic Warm Up – Multi-Directional:Knee Hug/Heel Butt into Lateral LungeLateral A-WalkLateral A-SkipLateral Crossover SkipLateral Crossunder SkipLateral Shuffle (stay low)CariocaLateral Crawl w/Push Up x5Dynamic Hip Turns x20secsAcceleration-Deceleration into Athlete Stance x5
Time: 10mins
Days 2 & 4:Tempo Runs:
ExercisesWeek 1 Week 2 Week 3
A: Tempo Runs 100m @75% - Run in 20-22sec
18x100m
20x100m
22x100m
Rest Interval: Walk
Functional Movement Screen Scoring Sheet
Name: Sean BurkeDate: 16/12/12APPENDIX B:
Test Score Final Total CommentsDEEP SQUAT 2 2
HURDLE ST. LHURDLE ST. R
2/2 2
IN-LINE LUN. LIN-LINE LUN. R
2/2 2
SHO. MOB. LSHO. MOB. R
3/3 3 Hand – 8
ASLR LASLR R
2/2 2
TSPU 2 2
ROT. STAB. LROT. STAB. R
2/2 2
Total: 15
Ultimate Performance Testing SheetDate16/12/12
Name: Sean Burke
Age: 20
Weight: 84kg
Height: 6’
BF%: 10.47%Area: Average Score1). Tricep 102). Subscap 93). Pec 84). Mid-axillary 65).Abs 156). Suprailiac 87). Thigh 19
Speed & Agility Tests:Test Score
10m Sprint Right 1.84
20m Sprint Right 3.33
5-10-5 Left 5.13
Power Tests:(Speed-Strength)Test Score
Counter Vertical Jump
22.5
Non-Counter Movement Jump
20
Strength Tests:Deadlift 1RM: 160kgBench 1RM: 80kgChin Up x AMAP: 7
Aerobic Capacity:Yo-Yo Intermittent Recovery Test Level 2: 600m
Block A Linear Speed and Multi Directional Drills - Program No: 3 (Hypertrophy)Name: Peadar O’LaoireBlock A: Week 1-3Day 1&5: Linear Day Day 3: Multi-Directional DayFoam Roll:
- Quads- TFL & IT Band- Adductors- Hamstrings- Calves- T-spine (chin tucked)- Lats- Pecs (Medball)
Tennis ball/ Sliotar- Feet- Glutes (cross leg)
Time: 5mins
Foam Roll:- Quads- TFL & IT Band- Adductors- Hamstrings- Calves- T-spine (chin tucked)- Lats- Pecs (Medball)
Tennis ball/ Sliotar- Feet- Glutes (cross leg)
Time: 5minsFMS weak link – Rotary Stability x1-2:Quadruped Rock back w/Stability Ball x12Quadrant Rolling – Work Weakest Quadrant(s)Time: 10mins
FMS weak link – Rotary Stability x1-2:Quadruped Rock back w/Stability Ball x12Quadrant Rolling – Work Weakest Quadrant(s)Time: 10mins
Dynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalBuild Ups (25%/50%/75%/100% @10m)x4Time: 10mins
Dynamic Warm Up – Multi-Directional:Knee Hug/Heel Butt into Lateral LungeLateral A-WalkLateral A-SkipLateral Crossover SkipLateral Crossunder SkipLateral Shuffle (stay low)CariocaLateral Crawl w/Push Up x5Dynamic Hip Turns x20secsAcceleration-Deceleration into Athlete Stance x5
Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Jumps/Hops (NCM):Day 1: Single Leg Hurdle Hops w/stick Landing 3x5 Each LegDay 5: Linear Hurdle Jumps 3x5
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Hops (NCM):Day 3: 1 Leg Lateral/Medial Hurdle Hops w/stick Landing 3x3 Each Leg
Rest Interval: 60secs Rest Interval: 60secsA2: Med Ball Throws (NCM):Day 1: Horizontal Chest Throw – Overhand 3x5Day 5: Underhand Overhead Backwards Throw 3x5Time: 10mins
A2: Med Ball Throws (NCM-Single Response):Day 3: Standing Rotational Throw 3x5
Time: 10minsRest Interval: 60secs Rest Interval: 60secsLinear Speed:10m Accelerations 1x6
Time: 5mins
Multi-Directional Drills:5m – Shuffle w/ deceleration 1x3 (Each Side)5m – Crossover w/ deceleration 1x3 (Each Side)5m – Directional Step w/deceleration 1x3 (Each Side)Time: 10mins
Rest Interval: 60secs/Reps Rest Interval: 30secs/Reps, 2mins Sets
Block A:Day 1: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3 Week 4Power (Strength-Speed): DeLoad
A: Hang Clean 3x5 3x5 3x5
Rest Interval: 180secsStrength:B: Trap Bar Dead Lift 4x6 4x6 3x5
Rest Interval: 120secsTri-Set:C1: 3PT DB Row – Neutral Grip
4x8-10 4x8-10 2x8-10
Rest Interval: 30secsC2: Incline DB Press – Neutral Grip
4x8-10 4x8-10 2x8-10
Rest Interval: 30secs
C3: Plank Row 3x5 3x6 2x7
Rest Interval: 30secs
Day 3: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3 Week 4Power (Strength-Speed) DeLoad
A: Hang Clean 3x5 3x5 3x5
Rest Interval: 180secsStrength:B: Bench Press 4x6 4x6 3x5
Rest Interval: 120secsTri-Set:C1: TRX Rows – Alternating Grip
4x8-10 4x8-10 2x8-10
Rest Interval: 30secsC2: BB RFE Split Squat 3x8-10 3x8-10 2x8-10
Rest Interval: 30secs
C3: Side Plank 3x2x10secs
3x3x10secs
2x4x10secs
Rest Interval: 30secs
Block A:Day 5: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3 Week 4Power (Strength-Speed): DeLoad
A: Hang Clean 3x5 3x5 3x5
Rest Interval: 180secsStrength:B: Chin Up – Neutral Grip 4x6 4x6 3x5
Rest Interval: 120secsTri-Set:C1: ½ Kneeling 2 Arm DB Curl & Press – Neutral Grip
4x8-10 4x8-10 2x8-10
Rest Interval: 30secsC2: 1 Arm 1 Leg SLDL 3x8-10 3x8-10 2x8-10
Rest Interval: 30secs
C3: Plank Row 3x5 3x6 2x7
Rest Interval: 30secs
Block A Recovery Session:Day 2: Linear Day Day 4: Multi-Directional DayDynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalTime: 10mins
Dynamic Warm Up – Multi-Directional:Knee Hug/Heel Butt into Lateral LungeLateral A-WalkLateral A-SkipLateral Crossover SkipLateral Crossunder SkipLateral Shuffle (stay low)CariocaLateral Crawl w/Push Up x5Dynamic Hip Turns x20secsAcceleration-Deceleration into Athlete Stance x5
Time: 10mins
Days 2 & 4:Tempo Runs:
ExercisesWeek 1 Week 2 Week 3
A: Tempo Runs 100m @75% - Run in 20-22sec
12x100m
14x100m
16x100m
Rest Interval: Walk
Functional Movement Screen Scoring Sheet
Name: Peadar O’LaoireDate: 15/12/12APPENDIX B:
Test Score Final Total CommentsDEEP SQUAT 2 2
HURDLE ST. LHURDLE ST. R
2/2 2/2
IN-LINE LUN. LIN-LINE LUN. R
2/2 2/2
SHO. MOB. LSHO. MOB. R
3/36/5
3 Hand - 8
ASLR LASLR R
2/2 2
TSPU 3 3
ROT. STAB. LROT. STAB. R
2/3 2
Total:
Ultimate Performance Testing SheetDate: 15&16/12/12
Name: Peadar O’Laoire
Age: 27
Weight: 66kg
Height: 5 10’
BF%: 7.48%Area: Average Score1). Tricep 72). Subscap 103). Pec 44). Mid-axillary 75). Abs 106). Suprailiac 57). Thigh 8
Speed & Agility Tests:Test Score
10m Sprint Right 2.17
20m Sprint Right 3.57
5-10-5 Left 5.37
Power Tests:(Speed-Strength)Test Score
Counter Vertical Jump
23
Non-Counter Movement Jump
22
Strength Tests:Deadlift 1RM: 150kgBench 1RM: 82.5kgChin Up x AMAP: 19
Aerobic Capacity:Yo-Yo Intermittent Recovery Test Level 2: 880m
Block B Linear Speed and Multi Directional Drills - Program No: 4 (Strength)Name: Sean BurkeBlock B: Week 4-7Day 1&3: Linear Day Day 5: Multi-Directional DayFoam Roll:
- Quads- TFL & IT Band- Adductors- Hamstrings- Calves- T-spine (chin tucked)- Lats- Pecs (Medball)
Tennis ball/ Sliotar- Feet- Glutes (cross leg)
Time: 5mins
Foam Roll:- Quads- TFL & IT Band- Adductors- Hamstrings- Calves- T-spine (chin tucked)- Lats- Pecs (Medball)
Tennis ball/ Sliotar- Feet- Glutes (cross leg)
Time: 5minsFMS Weak Link – Active Straight Leg Raise Correction x1-2:AIS – Quads x6 BreathesAIS Hamstrings x 12Supported Leg Lower x12Toe Touch Progression x6 Each SideDeadlift Patterning w/stick x12Time: 10mins
FMS Weak Link – Active Straight Leg Raise Correction x1-2:AIS – Quads x6 BreathesAIS Hamstrings x 12Supported Leg Lower x12Toe Touch Progression x6 Each SideDeadlift Patterning w/stick x12Time: 10mins
Dynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalBuild Ups (25%/50%/75%/100% @10m)x4Time: 10mins
Dynamic Warm Up – Multi-Directional:Knee Hug/Heel Butt into Lateral LungeLateral A-WalkLateral A-SkipLateral Crossover SkipLateral Crossunder SkipLateral Shuffle (stay low)CariocaLateral Crawl w/Push Up x5Acceleration-Deceleration into Athlete Stance x5Dynamic Hip Turns x5 Each side
Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Jumps/Hops (Elastic):Day 1: Linear Hurdle Jumps w/bounce 3x5Day 3: Single Leg Hurdle Hops w/bounce 3x5 Each Leg
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Hops (Elastic):Day 5: 1 Leg Lateral/Medial Hurdle Hops w/bounce 3x3 Each Leg
Rest Interval: 60secs Rest Interval: 60secsA2: Med Ball Throws (CM):Day 1: Horizontal Chest Throw – Overhand 3x5Day 3: Underhand Overhead Backwards Throw 3x5Time: 10mins
A2: Med Ball Throws (CM-Single Response):Day 5: Standing Rotational Throw 3x5
Time: 10minsRest Interval: 60secs Rest Interval: 60secsLinear Speed (Day 3 Only):Day 3: 10m Accelerations 2x5 – Wk 1-3, 1x5 – Wk 4
Time: 15mins
Multi-Directional Drills:N/A
Time:Rest Interval: 60secs/Reps, 3mins Sets Rest Interval:
Block B:Day 1: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3 Week 4Power (Strength-Speed): Deload
A: Hang Clean 4x3 4x3 4x3 OMIT
Rest Interval: 180secs
Strength:
B: Trap Bar Dead Lift 5x3 5x3 5x3 OMIT
Rest Interval: 180secsTri-Set:C1: 3PT DB Row – Neutral Grip
3x6-8 3x6-8 3x6-8 2x6-8
Rest Interval: 30secsC2: Incline DB Press – Neutral Grip
3x6-8 3x6-8 3x6-8 2x6-8
Rest Interval: 30secsC3: Plank Row 2x5 2x6 2x7 2x5
Rest Interval: 30secs
Day 3: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3 Week 4Power (Strength-Speed) Deload
A: Hang Clean 4x3 4x3 4x3 OMIT
Rest Interval: 180secs
Strength:
B: Bench Press 5x3 5x3 5x3 OMIT
Rest Interval: 180secsTri-Set:C1: TRX Rows – Alternating Grip
3x6-8 3x6-8 3x6-8 2x6-8
Rest Interval: 30secsC2: 2 Arm DB 1 Leg SLDL 3x6-8 3x6-8 3x6-8 2x6-8
Rest Interval: 30secs
C3: FE Side Plank 2x2x10secs
2x3x10secs
2x4x10secs
2x2x10secs
Rest Interval: 30secs
Block B:Day 5: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3 Week 4Power (Strength-Speed): Deload
A: Hang Clean 4x3 4x3 4x3 OMIT
Rest Interval: 180secs
Strength:
B: Chin Up – Supinated Grip 5x3 5x3 5x3 OMIT
Rest Interval: 180secsTri-Set:
C1: ½ Kneeling 2 Arm DB Curl & Press – Neutral Grip
3x6-8 3x6-8 3x6-8 2x6-8
Rest Interval: 30secsC2: BB/ or 2 Arm DB RFE Split Squat
3x6-8 3x6-8 3x6-8 2x6-8
Rest Interval: 30secs
C3: Plank Row 2x5 2x6 2x7 2x5
Rest Interval: 30secs
Block B:
Day 1 – Repeated Sprint Ability
Exercises DeloadWeek 1 Week 2 Week 3 Week 4
A: 50m sprints – 2PT Start 1x8 1x10 1x12 1x5
Rest Interval: 1:4 Work:Rest/ Reps, 3mins/SetsB: 50m sprints – Directional Step
1x8 1x10 1x12 1x5
Rest Interval: 1:4 Work:Rest/ Reps
Day 5 – Repeated Sprint Ability
Exercises DeloadWeek 1 Week 2 Week 3 Week 4
A: Agility Drill 1 1x8 1x10 1x12 OMIT
Rest Interval: 1:4 Work:Rest/ Reps, 3mins/SetsB: 45m Shuttle Run 1x6 1x7 1x8 OMIT
Rest Interval: 1:4 Work:Rest/ Reps
Block B Recovery Session:
Day 2: Linear Day Day 4: Multi-Directional DayDynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalTime: 10mins
Dynamic Warm Up – Multi-Directional:Knee Hug/Heel Butt into Lateral LungeLateral A-WalkLateral A-SkipLateral Crossover SkipLateral Crossunder SkipLateral Shuffle (stay low)CariocaLateral Crawl w/Push Up x5Acceleration-Deceleration into Athlete Stance x5Dynamic Hip Turns x5 Each side
Time: 10mins
Days 2 & 4:Tempo Runs:
Exercises DeloadWeek 1 Week 2 Week 3 Week 4
A: Tempo Runs 100m @75% - Run in 20-22sec
14x100m
16x100m
18x100m
12100m
Rest Interval: Walk
Functional Movement Screen Scoring Sheet
Name: Sean BurkeDate: 16/12/12APPENDIX B:
Test Score Final Total CommentsDEEP SQUAT 2 2
HURDLE ST. LHURDLE ST. R
2/2 2
IN-LINE LUN. LIN-LINE LUN. R
2/2 2
SHO. MOB. LSHO. MOB. R
3/3 3 Hand – 8
ASLR LASLR R
2/2 2
TSPU 2 2
ROT. STAB. LROT. STAB. R
2/2 2
Total: 15
Ultimate Performance Testing SheetDate16/12/12
Name: Sean Burke
Age: 20
Weight: 84kg
Height: 6’
BF%: 10.47%Area: Average Score1). Tricep 102). Subscap 93). Pec 84). Mid-axillary 65).Abs 156). Suprailiac 87). Thigh 19
Speed & Agility Tests:Test Score
10m Sprint Right 1.84
20m Sprint Right 3.33
5-10-5 Left 5.13
Power Tests:(Speed-Strength)Test Score
Counter Vertical Jump
22.5
Non-Counter Movement Jump
20
Strength Tests:Deadlift 1RM: 160kgBench 1RM: 80kgChin Up x AMAP: 7
Aerobic Capacity:Yo-Yo Intermittent Recovery Test Level 2: 600m
Block B Linear Speed and Multi Directional Drills - Program No: 3 (Hypertrophy)Name: Peadar O’LaoireBlock B: Week 4-7Day 1&3: Linear Day Day 5: Multi-Directional DayFoam Roll:
- Quads- TFL & IT Band- Adductors- Hamstrings- Calves- T-spine (chin tucked)- Lats- Pecs (Medball)
Tennis ball/ Sliotar- Feet- Glutes (cross leg)
Time: 5mins
Foam Roll:- Quads- TFL & IT Band- Adductors- Hamstrings- Calves- T-spine (chin tucked)- Lats- Pecs (Medball)
Tennis ball/ Sliotar- Feet- Glutes (cross leg)
Time: 5minsFMS Weak Link – Active Straight Leg Raise Correction x1-2:AIS – Quads x6 BreathesAIS Hamstrings x 12Supported Leg Lower x12Toe Touch Progression x6 Each SideDeadlift Patterning w/stick x12Time: 10mins
FMS Weak Link – Active Straight Leg Raise Correction x1-2:AIS – Quads x6 BreathesAIS Hamstrings x 12Supported Leg Lower x12Toe Touch Progression x6 Each SideDeadlift Patterning w/stick x12Time: 10mins
Dynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalBuild Ups (25%/50%/75%/100% @10m)x4Time: 10mins
Dynamic Warm Up – Multi-Directional:Knee Hug/Heel Butt into Lateral LungeLateral A-WalkLateral A-SkipLateral Crossover SkipLateral Crossunder SkipLateral Shuffle (stay low)CariocaLateral Crawl w/Push Up x5Acceleration-Deceleration into Athlete Stance x5Dynamic Hip Turns x5 Each side
Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Jumps/Hops (Elastic):Day 1: Linear Hurdle Jumps w/bounce 3x5Day 3: Single Leg Hurdle Hops w/bounce 3x5 Each Leg
Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):A1: Explosive Hops (Elastic):Day 5: 1 Leg Lateral/Medial Hurdle Hops w/bounce 3x3 Each Leg
Rest Interval: 60secs Rest Interval: 60secsA2: Med Ball Throws (CM):Day 1: Horizontal Chest Throw – Overhand 3x5Day 3: Underhand Overhead Backwards Throw 3x5Time: 10mins
A2: Med Ball Throws (CM-Single Response):Day 5: Standing Rotational Throw 3x5
Time: 10minsRest Interval: 60secs Rest Interval: 60secsLinear Speed (Day 3 Only):Day 3: 10m Accelerations 2x5 – Wk 1-3, 1x5 – Wk 4
Time: 15mins
Multi-Directional Drills:N/A
Time:Rest Interval: 60secs/Reps Rest Interval: 30secs/Reps, 2mins Sets
Block B:Day 1: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3 Week 4Power (Strength-Speed): DeloadA: Hang Clean 4x3 4x3 4x3 OMIT
Rest Interval: 180secsStrength:B: Trap Bar Dead Lift 2x3
3x62x33x6
2x33x6
3x5
Rest Interval:180secs,120secsTri-Set:C1: 3PT DB Row – Neutral Grip
4x6-8 4x6-8 4x6-8 2x6-8
Rest Interval: 30secsC2: Incline DB Press – Neutral Grip
4x6-8 4x6-8 4x6-8 2x6-8
Rest Interval: 30secsC3: Plank Row 3x5 3x6 3x7 2x5
Rest Interval: 30secs
Day 3: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3 Week 4Power (Strength-Speed) DeLoad
A: Hang Clean 4x3 4x3 4x3 OMIT
Rest Interval: 180secsStrength:B: Bench Press 2x3
3x62x33x6
2x33x6
3x5
Rest Interval:180secs,120secsTri-Set:C1: TRX Rows – Alternating Grip
4x6-8 4x6-8 4x6-8 2x6-8
Rest Interval: 30secsC2: 2 Arm DB 1 Leg SLDL 3x6-8 3x6-8 3x6-8 2x6-8
Rest Interval: 30secs
C3: FE Side Plank 3x2x10secs
3x3x10secs
3x4x10secs
2x2x10secs
Rest Interval: 30secs
Block B:Day 5: Strength Section:
ExercisesSets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Sets/Reps
Weight/Kg
Week 1 Week 2 Week 3 Week 4Power (Strength-Speed): DeLoad
A: Hang Clean 4x3 4x3 4x3 OMIT
Rest Interval: 180secsStrength:B: Chin Up – Supinated Grip 2x3
3x62x33x6
2x33x6
3x5
Rest Interval:180secs,120secsTri-Set:C1: ½ Kneeling 2 Arm DB Curl & Press – Neutral Grip
4x6-8 4x6-8 4x6-8 2x6-8
Rest Interval: 30secsC2: BB/ or 2 Arm DB RFE Split Squat
3x6-8 3x6-8 3x6-8 2x6-8
Rest Interval: 30secs
C3: Plank Row 3x5 3x6 3x7 2x5
Rest Interval: 30secs
Block B:
Day 1 – Repeated Sprint Ability
Exercises DeloadWeek 1 Week 2 Week 3 Week 4
A: 50m sprints – 2PT Start 1x8 1x10 1x12 1x5
Rest Interval: 1:4 Work:Rest/ Reps, 3mins/SetsB: 50m sprints – Directional Step
1x8 1x10 1x12 1x5
Rest Interval: 1:4 Work:Rest/ Reps
Day 5 – Repeated Sprint Ability
Exercises DeloadWeek 1 Week 2 Week 3 Week 4
A: Agility Drill 1 1x8 1x10 1x12 OMIT
Rest Interval: 1:4 Work:Rest/ Reps, 3mins/SetsB: 45m Shuttle Run 1x6 1x7 1x8 OMIT
Rest Interval: 1:4 Work:Rest/ Reps
Block B Recovery Session:Day 2: Linear Day Day 4: Multi-Directional DayDynamic Warm Up – Linear:Knee HugHeel Butt & ReachOverhead Reverse Lunge WalkInchwormSpidermanStraight Leg WalkBackward Reaching Single Leg Deadlift walkA-SkipHigh KneesHigh HeelsStraight Leg SkipBackpedalTime: 10mins
Dynamic Warm Up – Multi-Directional:Knee Hug/Heel Butt into Lateral LungeLateral A-WalkLateral A-SkipLateral Crossover SkipLateral Crossunder SkipLateral Shuffle (stay low)CariocaLateral Crawl w/Push Up x5Acceleration-Deceleration into Athlete Stance x5Dynamic Hip Turns x5 Each side
Time: 10mins
Days 2 & 4:Tempo Runs:
ExercisesWeek 1 Week 2 Week 3 Week 4
A: Tempo Runs 100m @75% - Run in 20-22sec
12x100m
14x100m
16x100m
10x100m
Rest Interval: Walk
Functional Movement Screen Scoring Sheet
Name: Peadar O’LaoireDate: 15/12/12APPENDIX B:
Test Score Final Total CommentsDEEP SQUAT 2 2
HURDLE ST. LHURDLE ST. R
2/2 2/2
IN-LINE LUN. LIN-LINE LUN. R
2/2 2/2
SHO. MOB. LSHO. MOB. R
3/36/5
3 Hand - 8
ASLR LASLR R
2/2 2
TSPU 3 3
ROT. STAB. LROT. STAB. R
2/3 2
Total:
Ultimate Performance Testing SheetDate: 15&16/12/12
Name: Peadar O’Laoire
Age: 27
Weight: 66kg
Height: 5 10’
BF%: 7.48%Area: Average Score1). Tricep 72). Subscap 103). Pec 44). Mid-axillary 75). Abs 106). Suprailiac 57). Thigh 8
Speed & Agility Tests:Test Score
10m Sprint Right 2.17
20m Sprint Right 3.57
5-10-5 Left 5.37
Power Tests:(Speed-Strength)Test Score
Counter Vertical Jump
23
Non-Counter Movement Jump
22
Strength Tests:Deadlift 1RM: 150kgBench 1RM: 82.5kgChin Up x AMAP: 19
Aerobic Capacity:Yo-Yo Intermittent Recovery Test Level 2: 880m
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