Breakdown drills

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Breakdown drills

Some great breakdown drills. They'll work for most age groups and levels of competition, and you can improvise if you don't have all the pads used in the video.

Laurie is one of the best breakdown coaches I have worked under and has a keen eye for detail and focuses on getting the technique and intensity right at training in order to get the transfer into games.

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Warm ups

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Warm ups

These programs should be performed prior to any resistance training program. A thorough warm-up:

  • Prepares the body for the following workout, and
  • Allows you an opportunity to assess your training potential – your fatigue levels, soreness, potential sites of injury from last training session. It is very important to listen to your body during the warmup.

Downloads:

Upper body warm-up

Lower body warm-up

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Hypertrophy

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Hypertrophy

The purpose of a hypertrophy program is to increase lean muscle mass. Key considerations of a hypertrophy phase include:

  • High volume of training
  • Increased muscle damage
  • Diet – it is critical to ensure that your diet includes enough protein (for muscle growth and repair).

Programs:

Beginner 3-4 days per week for 4 weeks
A fairly solid program with higher reps and super-sets.

Intermediate 3-4 days per week for 2-3 weeks
I did this in 2007 and 2008 - the lower reps allow you to get some heavier lifts in

Advanced 5 days per week for 2 weeks
A tough program but great for building muscle - you'll definitely need a down week after two weeks of this.

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Strength-Power programs

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Strength-Power programs

A Strength-Power program is used to develop both capacities concurrently. It may be suitable for athletes:

  • requiring only small increases in mass
  • who struggle to hold weight
  • in transition from hypertrophy to strength phases

Programs:

Beginner 3-4 days per week for 3-4 weeks preseason (only 2 days per week in season)
Helps to increase your 1 rep max but also build muscle

Intermediate 4 days per week for 2-3 weeks preseason (only 2 days per week in season)
I found the push and pull sessions worked well.

Advanced 4 days per week for 2 weeks preseason (only 2 days per week in season)
Great for building strength and lean muscle mass

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Strength programs

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Strength programs

STRENGTH

A strength program is used by athletes who need to increase their strength. Key component of the programs include:

  • Thorough warm-up sets
  • Maximal effort work sets
  • Adequate recovery between work sets

Before starting these programs, you need to make sure that you are well trained and physically capable of performing high intensity workouts. You should have completed at least one Strength-Power style program before attempting these strength programs.

Programs:

Strength 1 - to increase base strength level. Preseason 3-4 days per week for 2-3 weeks then must have a rest week. In season 2 days per week.

Upper Strength 1 - to train upper body when you have a leg injury. 4 days per week for two weeks. 

Strength Maintenance - to maintain in-season strength. 2-3 times per week for 3-4 weeks then change

Strength 3 - to advance strength and power levels. 4 day split - 2 upper and 2 lower body sessions per week for 2 weeks followed by a recovery week.

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