Wednesday, October 26, 2016

Coaching Helper Program

This program is a god-send for coaches.

Simply plug the done for you conditioning drills into your team training sessions and you spend more of your time on recruiting, tactics and game play stuff.

More to come.....

Sunday, October 23, 2016

Block 1 Round Up

I've outsourced my training this off-season to a bloke from the US DJ Williams who does work for the Chicago Blaze Rugby 7's team over there.

It can take me a 2 weeks to make up a training block for myself and with a bit on my plate at the moment I probably wouldn't have the time do it really.

So block 1 was geared towards general physical preparedness and looked like this:

Phase 1 x 2 Weeks - Isometric Focus
Phase 2 x 4 Weeks - Eccentric / Isometric Focus

Phase was a real ball breaker to be honest!

From a man who does most of his work in sets of about 7secs or less, this phase had isometric sets of 2 bloody minutes!!

I tell ya some of the weights I was using was EMBARRASSING.

The good part? 1 minute isometric sets for week 2.

Phase 2 used a bit of Triphasic Training with a 2 weeks of eccentric focus and then 2 weeks of isometric focus but with far shorter duration and thus far greater loading.

For deadlifts I had Sumo Deadlifts where I started with an 8sec eccentric with 45kgs then 1 x 14 @ 65kgs and finished with a 6sec isometric with 60 and 1 x 8 @ 90kgs.

For squats I did Belt Squats where I started with an 8sec eccentric with 45kgs and 1 x 8 @ 65kgs and finished with a 6sec isometric with 55kgs and 1 x 8 @ 110kgs.

In one of the mid season breaks last year I did a cycle of Belt Squats and topped out at 125kgs x 3 which equates to a max of 136. 8 x 110 equates to a max of 143 so we're all good there
Phase 2 also introduced a tempo running day to aid recovery and build sprinting mechanics.

Sprinting wise there's need a short acceleration day and a max velocity day with the focus being the MV day. My improvement for these has been excellent from starting at covering 35m in 5.2secs and topping out at 4.73secs with a 4.71sec wind assisted time as well.

Starting block 2 today which is a other 4 weeks and using max effort work in the gym (1 - 3rm type stuff), some weighted jumps and my favourite flying sprints for max velocity where I am to get my fly 10m down to less then 1sec. My personal best is 1.15secs which I'd like to think I can hit in week 1 at least then smash it in the next 3 weeks.

So that's where I'm at.

I've seen a few pre-season starting date notices making the rounds of social media so if you haven't done anything already you better!

Remember I have a sale on for my off-season 5 Week Untouchable Training Program that sits at $250 (down from $400) until Thursday 27th October.

Hit That.

Sunday, October 16, 2016

Inside the Untouchable Training Program + 7 Day SALE!

Last week I gave you a look inside the Speccy Challenge I have running over here.

Today it's time to have a look at what the Untouchable Training Program has to offer.

The Untouchable Training Program consists of 3 phases and have been developed as separate programs.

Phase 1 is your off-season training program and with about 4 - 6 weeks until pre-season training starts (we start November 15th), then you better get your skates on1

The aim of phase 1 is to develop a great foundation of strength and aerobic capacity as to build speed and endurance from.

You'll be training 5 - 6 days per week so we're looking at fairly decent frequency here but that's what you want to to while your intensity is low to moderate and you're fitness is not near it's peak.

With a focus on building leg strength, you'll be training legs in the gym 3 - 4 times a week with low volume each session.

If you remember a post on Nat Fyfe I did last year you can see what a dramatic improvement you can get from simply doing this.

Strength is base of speed and endurance.

For speed, increased strength allows to apply more force into the ground, thus propelling your further each step you take.

For endurance, strength will allow you to run harder for longer and will build the injury resiliency you've never had before. The kind that will keep you on the park each and every week.

The extra leg strength will also allow to handle contact and tackles better, especially in contested situations.

At this link you'll be taken to a page I made up that provides you with day 1 of the program.

You have PDF downloads of your training calendar for the week as well of the training program for that day.

On the actual page you have each exercise that has a video and a description detailing exactly how to do it.

In the actual program you get the full 5 weeks of this.

- Phase 1 Training Calendar
- Phase 1 PDF Program Sent Out Weekly
- Phase 1 Video/Instructions Page Sent Out Weekly

You simply turn up and do it.

So here's the deal.

For this week only, til Thursday at 6pm Melbourne Time, this 5 week phase 1 will be available for $250 - til Thursday only!

You'll need to click this Paypal link to get it at this price and as I will be sending these purchases out manually, give me 12hrs max to email it to you.

Send the payment to lange_troy@hotmail and once I get notification of it through to my email I'll send it out.

This price will NEVER be seen again!

Wednesday, October 12, 2016

How Much Faster am I Already?

In a couple of days I'll have completed week 5 of my off-season training program.

I am working with a strength and conditioning specialist from the US named DJ Williams from Chicago.

He is the strength coach for the Chicago Blaze Rugby 7's team which is how I found him after doing a little research on rugby 7's training after our women's team tore the Olympics a new one!

Anyway we;re about to finish up the GPP block which for the uninitiated stands for general physical preparedness.

This is he first training block one jumps into to "get back into it" and to prepare the body for the rigors of harder training to come.

A few weeks ago I blogged about the f$%k all difference between being fast and slow and showed exactly how time matches up to distance and how even half a second can mean your meters off the pace.

Here's what I've managed to do so far this off-season.

My testing drill is a 35m sprint that we do 3 sets of each week.

The first day I did these my best time was 5.20secs.

That equates to 6.73 meters per second.

My best time last week was 4.71secs which is an improvement of .49 of a second.

That equates to 7.43 meters per second.

So if you put 5.20sec me up against 4.71sec me and we see how far we both can get in 5secs then it's 33.65m to 35m - pretty much a meter and a half in that short span of time.

4.71sec me is getting to a lot more balls before my opposition next year leaving more time to take possession which gives me more time to make a decision then more time to execute on that decision.

My ultimate goal is to hit 8 meters per second which equqtes to a 4.37sec 35m but if I can get a 4.5sec before the start of the season, then that will put me at 7.78 meters per second which then has me covering 38.9 meters in 5secs, a full 5m faster then week 1.

Speed is King!!

Thursday, October 6, 2016

Inside the Speccy Challenge

As part of my new site I'm rolling with there is a FREE workout called the Speccy Challenge that you can access in exchange for your email address.

The Speccy Challenge is a workout I've personally done on several occasions to put 10cms on my vertical jump in a single 30 - 40min workout.

I actually Facebooked about it way back on the 30th of June where I registered an 11cm increase in about 20mins.

So here's how it works.

#1 - Sign up for the Speccy Challenge here. Even if you;re on my current list this is a new list that will receive exclusive Untouchable information and offers so you still need to sign up specifically for this.

#2 - You'll be taken to a thank you page that will provide you with a link to go straight to day 1 of the challenge.

#3 - There are 4 daily emails that detail each exercise in the workout which are probably not ones you're familiar with so you can head to the gym and try them out before...

#4 - Day 5 is when you'll receive the full workout where you'll head off and do the businees.

#5 - Once you achieved your 10cms + increase then you head on over the Facebook page and let us all know how you did.

#6 - On 5 you'll receive an early bird special offer for the core off-season program which again you only receive by going through the Speccy Challenge program - yes I want everyone to do the FREE part! The early bird special offer is just under 50% of the regular price and WILL NOT be around for long. The program is 5 weeks long and there's 6 - 7 weeks before pre-season training so now is the time to jump on this.

#7 - There are few follow up emails after that.

So that's the Speccy Challenge in a nutshell so if you want the bragging rights, you want the pats on the backs, you want the Footy Show Almost Footy Legends $50k winners check (easiest $50k in footy!) and you want to be talked about years from now then the Speccy Challenge is waiting for you.

 Head here to start now!

Wednesday, September 21, 2016

Aussie Rules "Untouchable" is Finally Here!

On June 29th of this year I took part in a small but exclusive 1 day workshop designed to provide me with the tools to build and implement an online training program like no other.

After 55 days it's here!

Introducing the Aussie Rules Training Untouchable Training Program.

I made training manuals before but never anything as big as this.

Here's how it works.

Step 1 - Take the Speccy Challenge.

The Speccy Challenge is a 5 day program that will put AT LEAST 10cms on your vertical leap in a single 40min or so training session. If taking hangers is your goal (and why wouldn't it be?) then this will give you the tools to do that.

Step 2 - Join the Aussie Rules Untouchable Facebook Page

This is a closed group exclusive to all Aussie Rules Untouchable members only. This is where we will all discuss training for footy, playing footy, watching footy, dreaming about footy! It will be a place to log your training results from the program and an outlet to talk about the program and anything else footy among like-minded footy players, all eager to take their footy to a level they never thought possible.

Step 3 - At the completion of the Speccy Challenge you'll be offered a sponsorship from Aussie Rules Training that will dramatically decrease the initial price of the Aussie Rules Untouchable Training Program. This sponsorship will be available for the first 50 people to take up the offer available on the sign up page, or for 2 weeks - whichever comes first.

Phase 1 is the off-season training program which is where all career years start from. It's not enough to start training in November as that doesn't set you apart from everyone else that does it.

Starting your training in October does!

I've written about various off-season training topics in the past month or so which shows how big I am on this.

I'm 2 weeks into my off-season already and I'm 38 with nothing left to prove!

This will give you an insight into what you can expect from phase 1 on the Aussie Rules Untouchable Training Program.

Even though I've tested this 174 times I'm sure there;s till some stuff I've missed or hasn't sequenced properly so if you notice something out of order or whatever then please let me know s this will be "a work in progress' for the short term anyway.

Let me know any questions you have on this over the Aussie Rules Training Facebook page.

Saturday, September 17, 2016

The F$%K All Difference Between Fast and Slow

I've probably said this a thousand times on this blog but Speed is King.

AFL players do the same thing top amateur/local players do, but faster.

If there are 2 draftee's with the same skill level and same endurance level then the one who tests the fastest will get drafted earlier.

It's that simple.

What you might not be aware of is just how far in distance an extremely short period of actual time is.

Let's take 4 player times for a sprint over 20m from below:

Player 1 - 2.8secs
Player 2 - 3.0secs
Player 3 - 3.2secs
Player 4 - 3.4secs

Let's break this down to an actual meters per second measurement:

Player 1 - 7.14 meters per second
Player 2 - 6.67 meters per second
Player 3 - 6.25 meters per second
Player 4 - 5.88 meters per second

If you look at the times then the difference between player 1 and player 4 is a measly .6 of a sec!

How much difference can that make really?

Well over a 2 second sprint this how much distance is covered by each player

Player 1 - 14.28 meters
Player 2 - 13.34 meters
Player 3 - 12.5 meters
Player 4 - 11.76

As you can see player 1 will cover 14.28m in 2 seconds where player 4 covers a non-competitive 11.76 meters.

Unless player 4 receives a ball on his own that he can mark with minimal movement then I don't really see him have an impact in any game.

So looking at his speed requirements, if he improved his 20 meter sprint time but JUST .3 - .4 of a second, he would cover 1.5 - 2 meters more in a 2 second sprint and would almost be a factor in every contest he enters.

Speed is developed by performing sets of 6 seconds or less at full intensity with full rest which means 5 minutes or so.

Thinking back to every training session you've ever done when have you ever done this?

I'm thinking never.

But that's OK because the knowledge from coaches on how to train just isn't there but it isn't their fault, they have enough to think about anyway.

As of today you've got 9 weeks until mid November which is usually when team pre-season starts and NOW is the time train up the qualities that you don't at team training.

I'm pretty sure that this week will be THE WEEK that the Aussie Rules Untouchable Training Program is released that puts you in a great position to attain the elusive .4 of a second that will take you a whole new level in season 2017.

If you're keen to get in on the ground floor (i.e. get the cheapo rate!) then head to the Facebook page and like this post and tag a mate while you're there.