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.
Wednesday, September 21, 2016
Saturday, September 17, 2016
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.
Posted by Full Circle Fitness at 9:40 PM
Tuesday, September 13, 2016
This is a summary of a question and answer that appeared on Joe Defranco's site a few years back and to be honest I wasn't familiar with the terms used in it and thus couldn't really understand it.
It was then that I discovered that my energy systems training knowledge bag wasn't as full as I thought it was so I had to re-educate myself a fair bit on the subject - which I did.
The main question was how to combine training for power and endurance simultaneously without 1 affecting the other.
Here are the best points with the big rocks being in red bold:
- Aussie Rules Football is classed as an aerobic-alactic sport as you cover a lot of running distance + it is of long duration but mixed with short bursts of very high intensity efforts (jumps, tackles etc)
- Correct programming can result in both qualities being developed optimally
- What 99% of players think of fitness for football is the glycolytic/lactic system but if you have an excellent aerobic system then you shouldn't have to tap into your lactic system too often
- 80% of the game is spent at low to moderate intensities so a strong aerobic system is valuable to be able to replenish energy stores in between bouts of alactic/high intensity efforts.
- The majority of your training should be either aerobic or alactic
- Team training can train the glycolytic system so there's no real need for you to train it on your own and especially not before 4 weeks out from your first practice game
- The more powerful the aerobic system the the better you can buffer the impacts of lactate
- The longer you can stay in an aerobic environment the less stress your body goes through to produce work
- Practice intensities that become too high always do nothing to perfect skill levels
- Lactic training is too slow for speed development and too fast to recover from in 24hrs
- Max Output = What You Can Do (top un-resisted speed in a non-fatigued state or kicking under no pressure)
- Operational Output = What You Have to Do (game speed or kicking under physical pressure)
- By improving max outputs you expend less energy performing operational output (you can repeat your top speed, or a high % of, for longer or kicking level stays high even when fatigued)
- You can improve work capacity without doing endurance by simply improving max outputs
- Begin skill drills at a very low speed
- Whatever you are focusing on within a training block must be compatible with the other things you train in that block (not all strength and fitness qualities are compatible so you can't just train everything together and expect optimal results for everything).
- Good news for us is that alactic and aerobic qualities are compatible with each other
- Lactic work is not compatible with either alactic or aerobic but again it should never really be the dominant quality within a training block or session (except in local/amateur circles that's pretty much all we do at training).
- Improved aerobic qualities improve speed reserve enabling you run at high speeds when everyone else is fatigued
- Follow a schedule based on the high/low system
You can access the full article here.
Posted by Full Circle Fitness at 9:21 PM
Tuesday, September 6, 2016
Last week I came across this article by Northern Blues Strength and Conditioning Coach Sean Potter detailing the requirements of VFL footballers.
As great as AFL training programs are they're not really suited to local/amateur players and even AFL affiliated VFL teams like the Northern Blues is still probably out of our reach.
That being said it's still interesting to read about so here were my main take-away points:
- 20% of game time is spent at steady state speeds which is a speed that is the same as basic jogging
- High intensity efforts range from 158 - 208 total meters per game
- 100% of high intensity efforts lasted for 6secs or less
- High intensity efforts had a work:rest ratio of 1:2 to 1:6 meaning if you if you performed 1 high intensity effort for 3secs then you rested 6 - 18secs before performing another one.
- 80 to 85% of these high intensity efforts last 3 seconds or less in duration
- If you aren't already then you should really learn to look at your total work in meters per second (m/s). Walking = 0 - 1.66m/s, jogging 1.94 - 3.88m/s, running 4.16 - 5.55 and sprinting 6.11m/s or more
- I assume that high intensity efforts are those in the sprinting range of 6.11m/s or more.
- The use of velocity based training for power testing
- Whether it's yourself or your team, work out your ideal plan of the work you want completed and then modify it on a player by player case
- Ideal world - real world = work actually completed (which is all that matters!)
So what can you do with this info?
100, 200 and 400m repeats are probably useless for us local/amateurs, especially the way teams usually perform them with short rest. For example I was doing some aerobic power runs about 4 - 6 weeks ago and my best run was over 190m where I covered that distance in 24.35secs for a m/s speed of 7.8.
This is above the high intensity effort minimum of 6.11 which is great and I didn't manage anything below 7m/s for the 4 weeks I did these runs for.
Well for power, aerobic power in this case you need rest FULLY between sets in this case was 8 - 10mins. Yes, that's 8 - 10mins.
If I were to have rested only 60 - 120secs like most local teams do in their training I'd probably have not registered a single set at or above 7m/s.
1 - I wouldn't have gone all out for the 1st set knowing I wasn't getting full rest between them
2 - My speed would have drastically dropped each set from fatigue.
So if I'm doing say 5 x 190m then it might look something like this:
Set 1 - 26.78secs / 7.09m/s
Set 2 - 29.45secs / 6.45m/s
Set 3 - 32.39secs / 5.86m/s
Set 4 - 35.63secs / 5.33m/s
In the example above I dropped 10% of my best time for set 1 then 10% of the previous set for the next but in reality I'm thinking my speed would drop a lot faster then that!
As you can see though I complete 2 sets at a high intensity, 1 set in the running zone and 1 in the middle.
So if I can only maintain a high intensity for 2 sets before slowing down then should I continue to do more?
I'd say no.
I'm not building speed. I'm not building endurance as that relies on the use of oxygen and by set 3 and 4 I have don't have any so I can't breath and I can't get oxygen to my muscles during the set, nor after it, when I'm supposed to be recovering.
The recovery you have between sets pretty much determines what the next set will look like.
As a coach this could be the key to getting your players as fit as they possibly can with minimal "junk" fatigue which can build fatigue over the short and long term and can both result in injury.
The article in fill can be found here:
Posted by Full Circle Fitness at 9:10 PM
Monday, August 29, 2016
Well our season came to a pretty shitty end yesterday to the tune of 3 goals to a team we've beaten twice previously this year.
We haven't been convincing probably since we last played them and we couldn't turn it around when we needed to either.
Injuries hit our seniors at the wrong time (who got beaten by 3pts!) taking some our besties but you gotta win with who you got and we didn't.
A wrap up of my season:
- Played forward as usual alternating between high and deep forward for a probably half of the time.
- Kicked 23 goals I think which will win my teams goal kicking for the 3rd year in a row but was 15 - 17 less then last year.
- Our team scored far less then last year so their weren't as many opportunities as last year but that being said I kicked more points then I had the previous 2yrs by far.
- No excuses but my knee injury from last year actually changed my mechanics a tad as my leg doesn't sit in the same resting posture it did last year.
- I also took a while to "get back" to game fitness and more importantly game speed. Again from the knee injury from last year it seems my glute on that side has "shut down" from the brain perceiving a not string enough foundation in that leg to load it optimally - it decreases loading capacity by shitting off the muscles that would drive force through it (i.e. the glutes) to protect from injury. It wasn't until the last few games and yesterday's final that felt back, or closer to my fastest.
I'll be going around next year at 38 turning 39, and for the last couple of weeks I've already been putting together some stuff for my off-season. I'll actually be having all my programming done for me by a strength coach from the US who does a lot of the stuff I do. I liked the look of some his programs, had some emails with him and I'm all his from now til March. I haven't had anyone do my programming for me pretty much ever so it will actually be a load off making it all up. Even though I'm pretty god at doing things I don't like and are not very good at, it will force me to do even more of these things in the order to hit all time records in speed and endurance.
HOPEFULLY, by end of this week I'll be releasing my brand spanking new programming venture for local/amateur footballers. It will be far greater and bigger then the others one's I've done and is guaranteed to take you to a whole new level.
If you wanna get in on the (cheap) ground floor then you better get on my mailing list as they'll get first crack at this. You can do so by filling in the sign up box on the Facebook page.
More to come on this very, very soon.
Posted by Full Circle Fitness at 4:31 AM
Wednesday, August 24, 2016
It's finals time for some and the season's already for the others.
Enter what I believe will make or break your season for 2017 - the off-season training period.
The off-season is crucial because you have 3 things you don't have as soon as team pre-season starts.
- Unlimited Energy Resources
- Training Freedom
TIME - during the season you already have 3 major requirements that need to be met in training Tuesday and Thursday as well as games Saturday. With Sunday being a recovery day and Friday a game preparation day it gives you very little wiggle room to do anything else. With local/amateur coaches not having a huge focus on strength and conditioning of any sort, most players don't even touch the minimum requirements for footy as training isn't efficient enough from basic know how and time.
UNLIMITED ENERGY RESOURCES - piggybacking off the last point, with games being a weekly peak of sorts and having to train around it, then energy resources need to be saved for at least training and game days. Again that doesn't leave a lot of energy resources available for other training without negatively affecting training, games or both.
TRAINING FREEDOM - the big one for mine. Team training is exactly that. Everyone trains the same thing for the same volume and at the same intensity as everyone else. This results in only a small total of players actually gaining optimal benefits for training the right way for where they are right now. The rest get under trained or over trained - both negative results. This results in only part of the team being more prepared for games once they roll around and then there's a lot of catch up being played throughout the season. With the fatigue built up from games this can result in injuries and games missed and can have a huge affect on your teams performance.
Here's what you need to address during the off-season period:
- any rehab required from previous season
- "resetting" muscle flexibility and joint mobility ranges of motion
- body composition (weight loss or weight gain)
- aerobic capacity
- alactic power (acceleration + max velocity speed)
- max strength (gym)
From an individual stand point you might be string at some of these aspects which means you might not need to go straight into them and you can go harder at some other weak points you might have.
When developing your own off-season program take the following steps:
- sit down and do an honest assessment of your strengths and weaknesses and if possible get your coach on board to help you with this for an extremely non-biased approach here.
- from the list determine what qualities are trained during team training and if they need to be taking up precious time and energy in this all important time period. For example if you normally do a lot of repeat running at footy training under your coach then you don't really need to be doing that in your own time.
- work backwards from team pre-season session number 1 to the start of your off-season training
IMPORTANT! As food as winning all the pre-season runs might be, it's not about what you do in November rather than what you can do in April and then how good can you hold it until September so don't try and do the same stuff in the off-season as you'll do in the pre-season as it means you'll have neglected a lot of other stuff and you'll essentially be the same player were last year. No worse but also no better.
From right now until the start of November you only have 10 - 11 weeks and you probably need a solid 8 week block to make big strides in your on-field performance.
In the next week or so I'll be releasing the Aussie Rules Training Untouchable Training Program which will simply do all of this stuff without you have to worry about a single thing. Just read the program and do what it says. Simple!
If you're not on the mailing and you want first access at this and save some casholla then email me at email@example.com so you get first notice of when it gets released.
Posted by Full Circle Fitness at 10:05 PM
Friday, August 19, 2016
Back in the day there was the coach, and he was everyone.
Strength and Conditioning Coach.
Maybe even head trainer in some cases!
These days you have a separate coach, a separate captain, and separate trainers.
But why is the coach still slugged with strength an conditioning duties? I mean they're highly qualified to teach the skills and tactics of footy as to coach you require a minimum level 1 coaching qualification (which I have).
At the highest levels of footy (AFL, VFL, SANFL, WAAFL etc), all coaching staff will have at least a staff member (2 - 4 in some cases) who possess a strength and conditioning qualification through the various peak bodies in Australia - mine is through the ACSA.
The very local and amateur teams that you and I play for have more money then ever (well not mine as we're known for some of the worse facilities in the land) and should be thinking strongly about the preparation of it's players.
With the points cap coming into local/amateur footy in the coming years, it's essential to retain players which means your club will be in charge of them for successive seasons so you have the best chance you've ever had to really develop your players from within.
I have had numerous coaches in my 50 years of footy and only 1 of them had any idea about stregnth and fitness and he actually set up a gym at our club over the summer for us to train in. I put on 7kgs in about 3 months that summer becaue of that.
Getting back to team coaches, they are hired to put a team together via the current playing list and any recruits they can bring in, put together a game plan that will hopefully win a grand final or improve your ladder position from year to year.
With footy becoming more professional across all grades, coaching time has gone through the roof even for local/amateur footy, which you can read about at this link:
So 30hrs of coaching a week plus work plus family - that's hardcore!
So unfortunately that leaves less then zero time to dedicate to catching up on the ins and outs of strength and conditioning.
So as the title says, it's not their fault.
Far from it.
Clubs need to look at finding something, or someone to assist with the conditioning of their players 12 months of the year.
With player payments being as high as they are these days, it;s essential that the club gets their money worth.
On the other hand, a player likes to earn his cash through his performance and a club with some form of existing strength and conditioning program would be a positive point of joining a club for a free agent football player.
Knowing that player and club needs can be met by each party means success can be the only result.
Here's a list of strength and fitness qualities that all need to addressed for a football payer of any grade:
Max Velocity Speed
Mobility / Flexibility
Competing Demands of Training
Consolidation of Stress
If you're simply training for football via team training means then you're leaving plenty of your own potential in the sheds.
Enter the Aussie Rules Untouchable Training Program.
A program where all of thes qualites are trained and planned around.
A program that will take you to a level you never knew you had.
A program that will make you UNTOUCHABLE!
Posted by Full Circle Fitness at 12:19 AM