From britdisc-owner@csv.warwick.ac.uk Mon Jan 17 12:26:02 2000 Received: (from daemon@localhost) by pansy.csv.warwick.ac.uk (8.9.3+Sun/8.9.3) id MAA27188 for britdisc-outgoing; Mon, 17 Jan 2000 12:21:38 GMT Received: from snowdrop.csv.warwick.ac.uk (snowdrop [137.205.192.31]) by pansy.csv.warwick.ac.uk (8.9.3+Sun/8.9.3) with ESMTP id MAA27161 for <britdisc@csv.warwick.ac.uk>; Mon, 17 Jan 2000 12:21:33 GMT Received: from mail.grantham.ac.uk ([194.83.4.8]) by snowdrop.csv.warwick.ac.uk (8.9.3/8.9.3) with ESMTP id MAA00261 for <britdisc@csv.warwick.ac.uk>; Mon, 17 Jan 2000 12:21:29 GMT Message-Id: <200001171221.MAA00261@snowdrop.csv.warwick.ac.uk> Received: by mail.grantham.ac.uk with Internet Mail Service (5.0.1458.49) id <ZMZ9KFAX>; Mon, 17 Jan 2000 12:15:02 -0000 From: "Paul Unwin (Grantham College)" <punwin@grantham.ac.uk> To: britdisc <britdisc@csv.warwick.ac.uk> Subject: Month 1 of Training Programme Date: Mon, 17 Jan 2000 12:22:00 -0000 X-Priority: 3 MIME-Version: 1.0 X-Mailer: Internet Mail Service (5.0.1458.49) Content-Type: text/plain; charset="iso-8859-1" Content-Transfer-Encoding: 8bit X-MIME-Autoconverted: from quoted-printable to 8bit by pansy.csv.warwick.ac.uk id MAA27173 Sender: owner-britdisc@warwick.ac.uk Precedence: bulk At GB practice several expressed interest in seeing a copy of Month 1 of the Training Programme. Here is Month 1. May I re-iterate that Month 1 has to be done before you start month 2. If you start month 2 without adequate preparation you run the risk of injury. N.B. Some of ballistics session has been altered. Here it is: The preseason period is where you will get all your improvements in speed and athleticism. You cannot expect to make substantial gains in the season itself because of all the complications of team practices and tournaments. The Pre-season lasts 17 weeks from 13/12/99 through to Tour 1 The 17 weeks is split into 4 months. Month 1 13 December - 14 Jan Month 2 15 Jan - 11 Feb Month 3 12 Feb - 10 Mar Month 4 11 Mar - 8 Apr Each month's programme will be handed out at GB practice. Saves confusion and information overload. Month 1 Basic Training Strength training Ballistics Month 2 Basic Training Strength training Ballistics Plyometrics Month 3 Basic Training Strength training Ballistics Plyometrics Sport Loading Speed Endurance Month 4 Basic Training Strength training Ballistics Plyometrics Sport Loading Speed Endurance Overspeed Training If you are late starting this programme, you need to run it from the start. Do not jump months. WARNING Some of this programme, especially latter parts, subject your body to considerable strain. Therefore you should take every reasonable care whilst carrying out these exercises. Weights sessions are best carried out in gyms where trained personnel will be able to help you carry out the programme. All exercises should be carried out after a thorough warm up. Do not exercise hard when you are feeling drained. Measure your heart rate when you wake up. An unexpected rise will indicate that you are coming down with a bug. This is a signal to take it easy! a. Prepare your aerobic system · Increase the number of training sessions to at least 4 per week (including ultimate sessions) by the end of the month Avoid making these sessions hard, especially at the start! Over the month, gently increase length of each session from 20 mins to 40 mins · The Basic session below is an ideal starting point. Try to vary the surface on which you train. The Basic Session 1. Light jog for 1/2 mile 2. Then stride until you are freely perspiring, with your body temperature noticably increasing by a couple of degrees. 3. Light stretch 4. Intervals of: Walk - jog - stride - sprint - decellerate - walk (10 seconds each) 5. Light jog 6. Stretch b. Identify your weaknesses / areas prone to injury · prepare your areas prone to injury. · Get specialist advice from a physiotherapist or sports injury clinic on how to cure the niggles that could prevent you from training. One major contributor to knee injury is a muscle imbalance between the Quadracep and Hamstring. Most of our quads are too strong for the Hamstring. Get to your Gym and after a very thorough warm up, measure your 1RM (this is explained later) leg extension (quad) and leg curl (hammy) for each leg. If you cannot curl 80% of your extension, your hammy is too weak. One of the best exercises for strengthening the Hamstring is Backwards running. Plan some into every session if this is a weakness. The hammy will also be strengthened through leg curl exercise and use of specialist gym equipment (nautilus) c. Increase the strength of key muscle groups Try to incorporate 1, increasing to 2, weight training sessions into your week. These will concentrate on increasing strength in key areas for Ultimate: (leg, trunk, shoulder) When training, work slowly through the whole Range Of Motion. Concentrate on maintaining good posture If you are short of time, concentrate on doing Just Legs or just Abdomen after a good warm up. The Weights Session Warm up (Basic Session, if time allows) Leg Press quad, butt Knee Extention quad Knee Flexion / Leg curl hamstring Heel Raises calf Crunch with twist 30:25:20 abdomen no weights required Trunk Rotation 5 in each direction medicine ball or 2-4 kg weight Warm down (light jog and stretch) Crunch and Trunk Rotation explained: Crunch with twist shorten the distance between your lowest rib and pelvis just lifting the small of your back up off the ground. Sit ups just work the hip flexors. So do the early part not the late part of the sit up. At maximum crunch (ie minimum distance between pelvis and rib) introduce the twist. Do reducing sets of 30, 25 and 20 Trunk Rotation Sit on the floor, legs out in front of you. Place 2-4 kg weight or ideally Medicine Ball behind your back. Rotate anticlockwise pick up the "object" rotate clockwise placing the object behind your back. Put it down and repeat the exercise. Do 3 sets of 5 in each direction. This exercise is designed to increase your hip strength on the pull/huck In this programme, carry out each of the weights exercises 3 times with 1 minutes rest between sets 1. at 60% of your maximum for 10 repetitions then 2. at 65% of your maximum for 8 repetitions then 3. at 70 % of your maximum for 6 repetitions These percentages should be identified by the following process: 1. Using weights machines (not free weights) Find the maximum weight you can lift for each exercise for ONE REPETITION 2. Move up to your maximum carefully in 5 kg increments 3. Rest a couple of mins between each attempt 4. Be careful not to "Lock Out" (ie: always have a slight bend in elbow or knee) on these very BIG lifts 5. The biggest weight succesfully lifted is your 1RM or One Repeat Maximum 6. The 60% identified in the programme is 60% of your 1RM d. Prepare your body for lots of jumping through ballistics training Next month you will start on a programme of Plyometrics. In order to prepare for the demands of these exercises you will need to start doing some more advanced warm ups before you play ultimate. Every time you play ultimate, do these exercises after you have warmed up. Use 2 lines 25 yards apart marked by cones (ie: the back and front of a full size endzone) Jog to line - carioca (sideways twisty run) back - repeat 3 times Jog to line - pivot/lunge from backhand to sidearm 5 times - repeat 3 times Jog to line - 123 jump 123 jump taking off of alternate legs - jog back - repeat 3 times Jog to line - bound back - jog to line - repeat 3 times Jog to line - to return, sprint backwards - repeat 3 times Jog to line - butt kickers back - repeat 3 times Jog to line - crab 3 steps left then 3 steps right . Do this 5 times reaching out as if to point block - repeat 3 times This is a very important 10 minutes worth of work. Persuade your club to do these at the beginning of each practice. Summary Your progression during your first month should look something like this Week 1 2 Basic sessions + 1 complete weights session + ballistics before ultimate Week 2 3 Basic sessions + 1 complete weights session + ballistics before ultimate Week 3 3 Basic Sessions + 2 complete weights sessions + ballistics before ultimate Week 4 4 Basic Sessions + 2 complete weights sessions + ballistics before ultimate By the end of the month your programme could look like this: Before work lunch After work Mon basic ultimate incl' ballistics Tues basic Wed basic / weights Thurs Fri basic / weights Sat Sun ultimate incl' ballistics Any queries can be addressed to me: Paul Unwin punwin@grantham.ac.uk