UKSCA – CASE STUDY

June 30th 2019

Member Number: 40804

 Case Study – Athlete Profile
• 27 year old - senior inter county footballer – 7th season
- 85kg
- 5’ 9
- Corner/ half forward
- Very skilful
- Fast & explosive

• Multi-sport athlete growing up

- T & F: 60-100m, long-jump
- Hurling
- Rugby
- Soccer

• Physical preparation history

- Extension GPP background from T&F history
- High technical competency with strength, power and speed training
 Case Study – Athlete Profile - Continued
• Injury history
- Two Grade 1 Hamstring strains to right thigh at age’s 18 and 21 that side-lined him for 1 week, but no trouble since

• Work/ occupation
- Self-employed web-designer
- Lots of autonomy over his schedule

• Lifestyle
- Excellent sleep hygiene and nutritional habits
- Married with no kids
- Low stress levels (self –reported)
 Sport – Needs Analysis
- Running Demands
- Anthropometry
- Physical capacities/ bio-motor qualities
- Energy systems
- Injury profile
 Sport – Needs Analysis
Running Demands
• (Malone, Solan, & Collins, 2017)

Total Distance (m) 8,889 (1,448)

Relative Total Distance (m·min-1) 128

High Speed Running Distance (>17km·h-1 [m]) 1,596 (594)

Relative High Speed Running Distance (m·min-1) 23 (8)

Sprint Distance (m) 445 (69)

Accelerations (n) 181 (39)

Sprints (n) 43 (15)

Mean Peak Velocity (Km·h-1) 30.4 (1.2)

 Sport – Needs Analysis
Anthropometrics
Shovlin et al. McIntyre Brick and O’Donoghue
(2018) (2005) (2005)
(n = 148) (n = 33) (n = 25)
Measurements M (SD) M (SD) M (SD)
Age (years) 27 (6) 24 (6) 24 (3)

Height (cm) 183.7 (5.9) 179 (6) n/a

BW (kg) 83.6 (8.3) 81 (9) 86.5 (8.6)

Body Fat% 11.3 (1.7) 13.4 (3) 12.0 (4.3)

 Sport – Needs Analysis
Physical Characteristics
• General lower and upper body strength (limited data)
• Power:
- RFD
- SSC
• Speed
• Agility (no available data)
 Sport – Needs Analysis
Physical Characteristics (Shovlin et al., 2018)
Full-Back Half-Back Midfield Half-Forward Full-Forward
(n = 27) (n = 33) (n = 24) (n = 33) (n = 30)
M (SD) M (SD) M (SD) M (SD) M (SD)
Measurements
SJ (cm) 35.8 ± 4.7 36.2 ± 4.6 36.2 ± 4.6 37.0 ± 4.7 37.5 ± 5.6

SJ PP (W) 3,920 ± 453 3,851 ± 445 3,851 ± 445 3,887 ± 465 4,158 ± 692

SJ RPP (W·kg-1) 46.6 ± 3.4 47.1 ± 3.6 47.1 ± 3.6 47.5 ± 3.5 47.8 ± 3.9

CMSJ (cm) 37.9 ± 4.8 37.7 ± 4.9 37.7 ± 4.9 38.9 ± 4.8 40.0 ± 5.8

CMSJ PP (W) 4,051 ± 447 3,939 ± 458 3,939 ± 458 4,000 ± 474 4,306 ± 689

CMSJ RPP (W·kg-1) 48.2 ± 3.5 48.2 ± 3.8 48.2 ± 3.8 48.9 ± 3.5 49.6 ± 4.1

5m Sprint (s) 1.13 ± 0.19 1.09 ± 0.08 1.09 ± 0.08 1.07 ± 0.10 1.08 ± 0.07

10m Sprint (s) 1.83 ± 0.21 1.82 ± 0.9 1.82 ± 0.9 1.80 ± 0.09 1.82 ± 0.09

20m Sprint (s) 3.09 6 0.24 3.11 ± 0.16 3.11 ± 0.16 3.05 ± 0.14 3.08 ± 0.13

Yo-Yo IRT2 (m) 1420 1640 1680 1700 1300

 Sport – Needs Analysis
Energy Systems (Cullen et al., 2016)
• Alactic–aerobic (Bishop, Girard, & Mendez-Villanueva, 2011; Cullen et
al., 2016, King & O’Donoghue, 2003; Malone et al., 2017).
Movement Category Percentage

Standing (0km·h-1) 10%

Walking (0-6km·h-1) 67%

Jogging (6-12km·h-1) 15%

Cruise (12-14km·h-1) 2%

Striding (14-18km·h-1) 4%

High Intensity Running (18-20k m·h-1) 0.5%

Sprinting (>20km·h-1) 1.5%

 Sport – Needs Analysis
Injury Profile of Gaelic Football
• Injury Type
- Non-contact >contact
- Strains > sprains > contusion

• Tissues
- Muscle > tendon > ligament > bone

• Body Region
- Lower > upper

• Location
- Lower body: hamstrings > knee > ankle > groin
- Upper body: shoulder > face/neck > hand
 Sport – Needs Analysis
Injury Profile of Gaelic Football
Murphy et al. (2012) Newell et al. (2006) O’Connor et al. (2017) Cromwell et al. (2000)
(n = 851) (n = 511) (n = 217) (n = 107)
Injury Type
Non-Contact 68.8% 60% 51.2% n/a
Contact 32.2% 40% 47.9% n/a
Strain n/a 42% 32.4% n/a
Sprain n/a 26% 27.5% n/a
Contusion n/a 17% 16.9% n/a
Tissues
Muscle 42.6% n/a n/a 33%
Tendon 9.2% n/a n/a 16%
Ligament 13.2% n/a n/a 32%
Bone 4.4% n/a n/a 5%
Body Region
Lower 76% 70% 71% 76%
Upper 24% 30% 29% 23%
Location
Hamstring 24% 22% 15.5% 13%
Knee 11.3% 13% 14.1% 13%
Ankle 10% 11% 11.3% 24%
Groin 9.4% 9% 6.3% 7%
Shoulder 6.2% 7% 4.2% 12%
Face & Neck 3.6% 4% 5.6% 3%
Arm & Hand 5% 5% 9.2% 4%
 Sport – Needs Analysis
Injury Profile of Gaelic Football
• Nature, type of occurrence, timing, and mechanisms of injury

• Nature of Injury
- Acute > chronic
- New > recurrent

• Time of Injury
- 2nd half > 1st half

• Mechanism – non-contact
- Sprinting > COD > jumping > landing > falling

• Mechanism – contact
- Tackling > no specific mechanism > kicking > blocking
 Sport – Needs Analysis
Injury Profile of Gaelic Football
Nature, type of occurrence, timing, and mechanisms O’Connor et al. (2017)
(n = 217)
Nature or Injury
Acute 78.9%
Chronic 21.1%
New 77.6%
Recurrent 23.4%
Time of injury
1st Half 28.7%
2nd Half 71.3%
Mechanism – non-contact
Sprinting 24.8%
Change of direction 10.6%
Jumping 8.5%
Landing 9.2%
Falling 2.8%
Mechanism – contact
Tackling 20.6%
Blocking 5.7%
Kicking 7.8%
No specific mechanism 9.9%
 Athlete – Needs Analysis
• Movement Quality
- FMS™

• Linear Speed
- 40m test – 10m split times

• Multi-directional speed
- 5-10-5 test

• Power
- Starting strength
- Explosive strength
- Elastic-reactive strength

• Strength
- 1 RM Tests

• Aerobic Capacity
- Yo-Yo IRT Level 2
- 1 minute recovery HR
- 7 day average resting HR
 Functional Movement Screen (FMS)™
Results
Test Score Final Total Comments
Overhead Deep Squat 2 2

Hurdle Step - Left 2 2

Hurdle Step – Right 2

In-Line Lunge - Left 2 2

In-Line Lunge – Right 2

Shoulder Mobility - Left 2 2 Shoulder Impingement & AC Joint Tests - Negative

Shoulder Mobility – Right 2

ASLR - Left 2 2 ASLR & Toe Touch – Borderline

ASLR – Right 2

Trunk Stability Push Up 3 3 Spinal Extension Test - Negative

Rotary Stability - Left 2 2 Spinal Flexion Test - Negative

Rotary Stability - Right 2

Total: 15
 Performance Testing Profile
Test Result
5m sprint (s) 1.09
10m sprint (s) 1.84
20m sprint (s) 2.88
30m sprint (s) 3.85
40m sprint (s) 4.89
5-10-5m (s) 4.51
Squat Jump (cm) 58.42
Counter Movement Jump (cm) 63.50
Eccentric Utilization Ratio 1.08
Reactive Strength Index (40.72cm) 1.9
Back Squat 1RM (kg) 180
Trap Bar Deadlift 1RM (kg) 225
Bench Press 1RM (kg) 120
Yo-Yo IRT2 (m) 1280
Maximum Heart Rate (bpm) 195
1 min Heart Rare Recovery (bpm) 22
Average 7 Day Resting Heart Rate (bpm) 61
 Performance Testing Profile
Test Result Norms Reference
5m sprint (s) 1.09 1.08 ± 0.07 Shovlin et al., 2018
10m sprint (s) 1.84 1.82 ± 0.09 Shovlin et al., 2018
20m sprint (s) 2.88 3.08 ± 0.13 Shovlin et al., 2018
30m sprint (s) 3.85 No Data No Data
40m sprint (s) 4.89 5.40 ± 0.21 Higham, Pyne, & Mitchell, 2013
5-10-5m (s) 4.51 4.54 Hoffman, 2006
Squat Jump (cm) 58.42 37.5 ± 5.6 Shovlin et al., 2018
Counter Movement Jump (cm) 63.50 40.0 ± 5.8 Shovlin et al., 2018
Eccentric Utilization Ratio 1.08 1.0 < McGuigan et at., 2006
Reactive Strength Index (45.72cm) 1.9 2.5 < Flanagan, 2016a, 2016b
Back Squat 1RM (kg) 180 x 1.5-2/ BW Personal Observation
(122.5-170)
Trap Bar Deadlift 1RM (kg) 225 x 2-2.5/BW Personal Observation
(170-212.5)
Bench Press 1RM (kg) 120 x 1-1.5/ BW Personal Observation
(85-122.5)
Yo-Yo IRT2 (m) 1280 1300 Shovlin et al., 2018
Maximum Heart Rate (bpm) 195 - -
1 min Heart Rare Recovery (bpm) 22 30+ Borresen, & Lambert, 2007;
Jamieson, 2009
Average 7 Day Resting Heart Rate (bpm) 61 60bpm < Jamieson, 2009
 Program Goals
• Improve aerobic capacity

• Improve fast stretch-shortening-cycle (SSC) – 0.200ms >

• Bulletproof hamstrings
 Macro & Meso-cycle Structure
Block Block A Block B Block C

Mesocycle Accumulation Intensification 1 Intensification 2

Duration 4 weeks 4 weeks 4 weeks

Primary Emphasis Aerobic/ Alactic Power/ Max/Explosive Strength Alactic Capacity/ Elastic-Reactive
General Strength (Eccentric) (Isometric) Strength (Reactive)

Secondary Emphasis Elastic-Reactive Strength Elastic-Reactive Strength All other qualities

Tertiary Emphasis All other qualities/ All other qualities/ Technical & Tactical
Technical & Tactical Technical & Tactical
 Training Residuals
Physical Capacity/ Motor Ability Residual Duration (days)
Aerobic Endurance 30±5

Maximum Strength 30±5

Anaerobic Glycolytic Endurance 18±4

Strength Endurance 15±5

Maximum Speed (Alactic) 5±3

• Figure 1. Training residual effects. Adapted from Block Periodization: Breakthrough in Sports Training (p.
24), by V. Issurin, 2007, Michigan, IL: Ultimate Athlete Concepts. Copyright 2007 by Ultimate Athlete
Concepts
 Compatible Training Qualities
Dominant Training Quality Compatible Training Qualities
Aerobic Endurance - Alactic (Sprint) Abilities
- Strength Endurance
- Maximum Strength/ Hypertrophy (after)

Anaerobic (Glycolytic) Endurance - Strength Endurance – Anaerobic

- Aerobic Restoration Exercises
- Aerobic-Anaerobic (Mixed) Endurance

Alactic (Sprint) Abilities - Aerobic Endurance

- Explosive Strength
- Maximum Strength/ Hypertrophy (after)
- Aerobic Restoration Exercises
Maximum Strength & Hypertrophy - Maximum Strength Innervation
- Flexibility
- Aerobic Restoration Exercises

Learning new Technical Elements - Any kind of training qualities, but after the dominant technical task

• Figure 2. Compatible training qualities. Adapted from Block Periodization: Breakthrough in Sports Training (p. 63), by V. Issurin, 2007, Michigan, IL:
Ultimate Athlete Concepts. Copyright 2007 by Ultimate Athlete Concepts.
 Micro-cycle structure
• Block A & B structure
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
(Low) (High) (Low) (High) (Low) (High) (Off)
AM AM AM AM AM AM AM
Tempo, Linear Tempo, Absolute Speed Tempo, Linear Off
MDS/ Accel MDS/ MDS/ Accel
Agility & Skills Agility & Skills Agility & Skills

PM PM PM PM PM PM PM
Off Resistance Off Resistance Off Resistance Off
Training Training Training
 Micro-cycle structure
• Block C structure
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
(Low) (High) (Low) (High) (Low) (High) (Off)
AM AM AM AM AM AM AM
Tempo, Resistance Tempo, Linear Tempo, Resistance Off
MDS/ Training MDS/ Accel/ MDS/ Training
Agility & Skills Agility & Skills Absolute Speed Agility & Skills

PM PM PM PM PM PM PM
Off Linear Off Resistance Off Multi-Directional Off
Alactic Capacity Training Alactic Capacity
 High-Low Model
Intensity of CNS Component Activities
High CNS Components Sprints @ 95%<
Elastic-Reactive Jumps/Hops/Bounding/Throws
Weights @ 80-85%<
Championship Games
Medium CNS Components Explosive Throws
Preparatory Jumps
Weights @ 70-80%
Running @ 76-94% (Intensive Tempo)
Medium-Low CNS Components Repetition Effort
Weights @60%>

Low CNS Components Running @ 75% > (Extension Tempo)

Extension Medicine Ball Work
General circuits
Core work
Figure 3: Classification of CNS loads. Adapted from Key Concepts Elite Edition, by C. Francis, 2008, Vancouver CA: Author.
Copyright 2008 by Author.
 Gym based warm ups
Block A Block B Block C
Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release
Quads Quads Quads
TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band
Calves Calves Calves
Hamstrings Hamstrings Hamstrings
Glutes (w/ball) Glutes (w/ball) Glutes (w/ball)
T-Spine T-Spine T-Spine
Lats Lats Lats
Feet Feet Feet
Time: 5mins Time: 5mins Time: 5mins
FMS Weak Link FMS Weak Link FMS Weak Link
Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch
Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5
AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES
Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES
Time: 5mins Time: 5mins Time: 5mins
Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up
Supine Glute Bridge x6 ES Supine Glute Bridge x6 ES Supine Glute Bridge x6 ES
Quadruped Thoracic Spine Rotations x6 ES Quadruped Thoracic Spine Rotations x6 ES Quadruped Thoracic Spine Rotations x6 ES
Birddog x6 ES Birddog x6 ES Birddog x6 ES
Inchworm x3 Inchworm w/3 Push Ups x3 Inchworm w/3 Push Ups x3
Push Up x12 Spiderman w/ Rotation x3 ES Spiderman w/ Rotation x3 ES
Spiderman x6 ES Forward Lunge x6 ES Alternating Forward Lunge x6 ES
Split Squat x6 ES Lateral Lunge x6 ES Alternating Lateral Lunge x6 ES
Lateral Squat x6 ES Rotational Lunge x6 ES Alternating Rotational Lunge x6 ES
Rotational Squat x6 ES Reaching Single Leg RDL w/ Knee Flexion x6 ES Reaching Single Leg RDL w/ Knee Flexion x6 ES
Reaching Single Leg RDL x6 ES Bodyweight Squat w/ Plate Reach x12 Bodyweight Squat w/ Plate Reach x12
Bodyweight Squat w/ Plate Reach x12
Neural Activation Neural Activation Neural Activation
Base Position 2 Feet Pogo – In-Place x5secs Base Position 2 Feet Alt Pogo – In-Place x5secs Base Position 2 Feet Alt Pogo – Moving Forward x5m
NCM Squat Jump x6 CM Squat Jump x6 DC Stabilize Squat Jump x6
NCM Squat to Single Leg Landing x3 ES CM Squat Jump to 90 Degree Single Leg Landing x3 ES DC Squat Jump to 90 Degree Single Leg Landing x3 ES
Time: 10mins Time: 10mins Time: 10mins
Total Time: 20mins Total Time: 20mins Total Time: 20mins
Block A
 Block A: Objectives and Rationale
Primary Objective Rational Reference(s)
Aerobic Capacity Long residual (Issurin, 2007)

Critical for re-synthesis of ATP-PCr (Bishop, Girard, & Mendez-Villanueva, 2011; MacDougall &
Sale, 2014)

Important for recovery in between training and competition (Bishop et al., 2011; Francis, 2008; MacDougall & Sale, 2014)

Great aerobic fitness shown to correlate to lower injuries (Gabbett, 2016; Watson, Brickson, Brooks, & Dunn, 2017)
General Strength (Eccentric emphasis) Foundation for maximum strength work (Israetel, Hoffman, & Smith, 2015; Parker, Miller, &
Panariello, 2018; Stone, Stone, & Lamont, 1993;
Verkhoshanksy & Siff, 2009 )

Eccentric emphasis to condition tissues for higher intensities (Dietz & Peterson, 2010)
of loading in succeeding training blocks
Secondary Objective Rational Reference(s)
Elastic-Reactive Strength To prepare body for higher intensities plyometrics in Block B (Boyle, 2016; Parker, Miller, & Panariello, 2018; Siff &
Verkhoshanksy, 2009; Verkhoshanky & Verkhoshanksy,
2011; Vermeil, Helland, & Gattone, 1999)

Tertiary Objective Rational Reference(s)

All other qualities To retain other qualities (Haff, 2016; Parker et al., 2018; Verkhoshanky &
Verkhoshanksy, 2011; Vermeil et al., 1999)

Technical and tactical work Extremely important to remain an element of sport specific (Davids, Araújo, Vilar, Renshaw, & Pinder, 2013; Glazier,
skill tasks as the athlete’s organism is undergoing a lot of 2017; Israetel & Hoffman, 2018; Verkhoshanky &
change which can perturb skill acquisition so constant Verkhoshanksy, 2011)
recalibration is occurring
 Block A: Warm Up
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Tempo + MDS/Agility + Skills Linear (Acceleration) Tempo + MDS/Agility + Skills Linear (Absolute Speed) Tempo + MDS/Agility + Skills Linear (Acceleration)
Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release
Quads Quads Quads Quads Quads Quads
TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band
Calves Calves Calves Calves Calves Calves
Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings
Glutes (w/ball) Glutes (w/ball) Glutes (w/ball) Glutes (w/ball) Glutes (w/ball) Glutes (w/ball)
T-Spine T-Spine T-Spine T-Spine T-Spine T-Spine
Lats Lats Lats Lats Lats Lats
Feet Feet Feet Feet Feet Feet
Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins
FMS Weak Link FMS Weak Link FMS Weak Link FMS Weak Link FMS Weak Link FMS Weak Link
Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch
Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5
AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES
Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES
Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins
Dynamic Warm Up - Multi-Directional Dynamic Warm Up - Linear Dynamic Warm Up - Multi-Directional Dynamic Warm Up - Linear Dynamic Warm Up - Multi-Directional Dynamic Warm Up - Linear
Lateral Lunge-Squat Walk w/Knee Hug x3 Knee Hug Walk Lateral Lunge-Squat Walk w/Knee Hug x3 Knee Hug Walk Lateral Lunge-Squat Walk w/Knee Hug x3 Knee Hug Walk
Lateral Lunge-Squat Walk w/Quad to Butt x3 Heel to Butt Walk Lateral Lunge-Squat Walk w/Quad to Butt x3 Heel to Butt Walk Lateral Lunge-Squat Walk w/Quad to Butt x3 Heel to Butt Walk
Lateral Crawl Overhead Reverse Lunge Walk Lateral Crawl Overhead Reverse Lunge Walk Lateral Crawl Overhead Reverse Lunge Walk
Lateral A-Skip Leg Cradle Walk Lateral A-Skip Leg Cradle Walk Lateral A-Skip Leg Cradle Walk
Crossover Skip Inchworm Crossover Skip Inchworm Crossover Skip Inchworm
Crossunder Skip Spiderman Walk Crossunder Skip Spiderman Walk Crossunder Skip Spiderman Walk
Lateral Shuffle to Base Straight Leg Walk Lateral Shuffle to Base Straight Leg Walk Lateral Shuffle to Base Straight Leg Walk
Carioca Backward Reaching Single Leg Deadlift Walk Carioca Backward Reaching Single Leg Deadlift Walk Carioca Backward Reaching Single Leg Deadlift Walk
Linear A-Skip (March on spot/Skip on Spot/ Linear A-Skip (March on spot/Skip on Spot/ Linear A-Skip (March on spot/Skip on Spot/
Skip) Skip) Skip)
A-Run A-Run A-Run
Straight Leg Skip Straight Leg Skip Straight Leg Skip
Backpedal Backpedal Backpedal
Neural Activation Neural Activation Neural Activation Neural Activation Neural Activation Neural Activation
NCM Squat Jump to 90 Degree Single Leg NCM Squat Jump to 90 Degree Single Leg NCM Squat Jump to 90 Degree Single Leg
Landing x2 ES NCM Squat Jump x5 Landing x2 ES NCM Squat Jump x5 Landing x2 ES NCM Squat Jump x5
Base Rotations NCM Squat Jump to Single Leg Landing x2 ES Base Rotations NCM Squat Jump to Single Leg Landing x2 ES Base Rotations NCM Squat Jump to Single Leg Landing x2 ES
Acceleration-Deceleration to Active Base x2 2 Feet Stiff Leg Pogo In-Place x10secs Acceleration-Deceleration to Active Base x2 2 Feet Stiff Leg Pogo In-Place x10secs Acceleration-Deceleration to Active Base x2 2 Feet Stiff Leg Pogo In-Place x10secs
2 Feet Stiff Leg Line Crosses x10secs 2 Feet Stiff Leg Line Crosses x10secs 2 Feet Stiff Leg Line Crosses x10secs
2 Feet Base Position Pogo – In-Place x5 secs 2 Feet Base Position Pogo – In-Place x5 secs 2 Feet Base Position Pogo – In-Place x5 secs
Time: 10mins Time: 10mins Time: 10mins Time: 10mins Time: 10mins Time: 10mins
 Block A: Speed/ MDS
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Elastic-Reactive Jumps & Explosive Medicine
Explosive Bounding & Medicine Ball Throws Explosive Bounding & Medicine Ball Throws Explosive Hops & Medicine Ball Throws Throws Explosive Bounding & Medicine Ball Throws Explosive Bounding & Medicine Ball Throws
A: Elastic-Reactive Jumps (DC Stabilize & DC
A1: Explosive Bounds (NCM & CM): A1: Explosive Bounds (NCM & CM): A1: Explosive Hops (NCM & CM): Continuous) A1: Explosive Bounds (NCM & CM): A1: Explosive Bounds (NCM & CM):
NCM 45 Degree Lateral Bounding 2x5 NCM Linear Bounding 2x5 NCM Lateral/ Medial Hops 2x5 ES DC Stabilize Linear Hurdle Jump 2x5 NCM Lateral Bounding 2x5 NCM Linear Bounding 2x5
CM 45 Degree Lateral Bounding 1x5 CM Linear Bounding 1x5 CM Lateral/Medial Hops 1x3 ES DC Continuous Hurdle Jump 1x5 CM Lateral Bounding 1x5 CM Linear Bounding 1x5
Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets
A2: Explosive MB Throws (NCM &CM) A2: Explosive MB Throws (NCM &CM) A2: Explosive MB Throws (NCM &CM) A2: Explosive MB Throws (NCM &CM) A2: Explosive MB Throws (NCM &CM) A2: Explosive MB Throws (NCM &CM)
NCM Vertical Underhand/ Backward MB
NCM Rotational MB Throw 1x5 NCM Horizational Overhand MB Throw 1x5 NCM Rotational MB Throw 1x5 Throw 1x5 NCM Rotational MB Throw 1x5 NCM Horizational Underhand MB Throw 1x5
CM Vertical Underhand/ Backward MB
CM Rotational MB Throw 1x5 CM Horizational Overhand MB Throw 1x5 CM Rotational MB Throw 1x5 Throw 1x5 CM Rotational MB Throw 1x5 CM Horizational Underhand MB Throw 1x5
Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets
Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins
Multi-Directional Speed Wall Drills Linear Acceleration Wall Drills Multi-Directional Speed Wall Drills Absolute Speed Wall Drill Multi-Directional Speed Wall Drills Linear Acceleration Wall Drills
Cutting Posture Hold 1x15secs ES Posture Holds 1x15secs ES Cutting Posture Hold 1x15secs ES Figure 4 - Posture Hold 1x15secs Cutting Posture Hold 1x15secs ES Posture Holds 1x15secs ES
Cutting Load & Lift 1x3 ES Load & Lift 1x3 ES Cutting Load & Lift 1x3 ES Heel-Toe-Lift 1x3 ES Cutting Load & Lift 1x3 ES Load & Lift 1x3 ES
Crossover Posture Hold 1x15secs ES 1 Count Exchange 2x3 ES Crossover Posture Hold 1x15secs ES Full Cycle 1x3 Crossover Posture Hold 1x15secs ES 1 Count Exchange 2x3 ES
Crossover Load&Lift 1x3 ES Crossover Load&Lift 1x3 ES Crossover Load&Lift 1x3 ES
Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins
Multi-Directional Speed Linear Acceleration Multi-Directional Speed Absolute Speed Multi-Directional Speed Linear Acceleration
45 Degree Cutting 3x5 - Random 2 Point Start Shuffle to Base 2x3 ES Jog In Start 90 Degree Cutting 3x5 - Random 2 Point Start
Rest: 2mins-Sets Week 1: 10m Acceleration 1x6 Crossover to Base 2x3 ES 20m-10m-20m (Easy-Fast-Easy) 1x3/4/5/3 Rest: 2mins-Sets Week 1: 10m Acceleration 1x6
Time: 10mins Week 2: 15m Acceleration 1x6 Rest: 2mins-Sets Rest: 120secs-Reps Time: 10mins Week 2: 15m Acceleration 1x6
Total Time: 45mins Week 3: 20m Acceleration 1x6 Time: 10mins Time: Week 1 - 8mins Total Time: 45mins Week 3: 20m Acceleration 1x6
Week 4: 25m Acceleration 1x3 Total Time: 45mins Time: Week 2 - 10mins Week 4: 25m Acceleration 1x3
Rest: Week 1 - 60secs-Reps Time: Week 3 - 12.5mins Rest: Week 1 - 60secs-Reps
Rest: Week 2 - 90secs-Reps Time: Week 4 - 8mins Rest: Week 2 - 90secs-Reps
Rest: Week 3 - 120secs-Reps Total Time: 42.5mins Rest: Week 3 - 120secs-Reps
Rest: Week 4 - 150secs-Reps Total Time: 45mins Rest: Week 4 - 150secs-Reps
Time: Week 1 - 10mins Total Time: 47.5mins Time: Week 1 - 10mins
Time: Week 2 - 12.5mins Total Time: 42.5mins Time: Week 2 - 12.5mins
Time: Week 3 - 15mins Time: Week 3 - 15mins
Time: Week 4 - 10mins Time: Week 4 - 10mins
Total Time: 45mins Total Time: 45mins
Total Time: 47.5mins Total Time: 47.5mins
Total Time: 50mins Total Time: 50mins
Total Time: 45mins Total Time: 45mins
 Block A: Day 1, 3, & 5 - Tempo
Exercises Week1 Week2 Week3 Week4
Deload
Aerobic Capacity:
A: Tempo Runs @75% 20x100m 24x100m 28x100m 16x100m

Rest Interval: Walk 40secs

 Block A: Strength & Power Training:
Day 2
Exercises Tempo Week1 Load (kg) Week2 Load (kg) Week3 Load (kg) Week4 Load (kg)
Sets & Reps Sets & Reps Sets & Reps Sets & Reps
Deload
Paied: Strength & Explosive Strength:
A1: High Bar Back Squat (70-80%) 4-0-X-1 5 5 4 4
5 5 4 4
5 5 4 4
5 5 4
4
Rest Interval: 0secs
A2: Double Contact Box Jump + Altitude Landing X 4x5 4x5 5x5 3x5

Rest Interval: 120secs

Paired:
B1: Trap Bar Deadlift 3-0-3-0 3x8-10 4x8-10 5x8-10 2x8-10

Rest Interval: 60secs

B2: Push Up 3-0-3-0 3x8-10 4x8-10 5x8-10 2x8-10

Rest Interval: 60secs

Tri-Set:
C1: BB 90/90 Split Squat 3-0-3-0 3x8-10 4x8-10 5x8-10 2x8-10

Rest Interval: 30secs

C2: TRX Row - Rotational Grip 3-0-3-0 3x8-10 4x8-10 5x8-10 2x8-10

Rest Interval: 30secs

C3: Plank Row N/A 2x5 3x5 4x5 2x5

Rest Interval: 30secs

 Block A: Strength & Power Training:
Day 4
Exercises Tempo Week1 Load (kg) Week2 Load (kg) Week3 Load (kg) Week4 Load (kg)
Sets & Reps Sets & Reps Sets & Reps Sets & Reps
Deload
Paied: Strength & Explosive Strength:
A1: Flat BB Bench Press (70-80%) 4-0-X-1 5 5 4 4
5 5 4 4
5 5 4 4
5 5 4
4
Rest Interval: 0secs
A2: Single Response Plyometric Push Ups X 4x5 4x5 5x5 3x5

Rest Interval: 120secs

Paired:
B1: Standing BB OH Press 3-0-3-0 3x8-10 4x8-10 5x8-10 2x8-10

Rest Interval: 60secs

B2: BB Romanian Deadlift - Pronated Grip 3-0-3-0 3x8-10 4x8-10 5x8-10 2x8-10

Rest Interval: 60secs

Tri-Set:
C1: 1/2 Kneeling 2 Arm High Cable Row - Neutral Grip 3-0-3-0 3x8-10 4x8-10 5x8-10 2x8-10

Rest Interval: 30secs

C2: BB RFE Split Squat 3-0-3-0 3x8-10 4x8-10 4x8-10 2x8-10

Rest Interval: 30secs

C3: Side Plank Row N/A 2x5 3x5 4x5 2x5

Rest Interval: 30secs

 Block A: Strength & Power Training:
Day 6
Exercises Tempo Week1 Load (kg) Week2 Load (kg) Week3 Load (kg) Week4 Load (kg)
Sets & Reps Sets & Reps Sets & Reps Sets & Reps
Deload
Paied: Strength & Explosive Strength:
A1: Trap Bar Deadlift (70-80%) 4-0-X-1 5 5 4 4
5 5 4 4
5 5 4 4
5 5 4
4
Rest Interval: 0secs
A2: Double Contact Box Jump + Altitude Landing X 4x5 4x5 5x5 3x5

Rest Interval: 120secs

Paired:
B1: High Bar Back Squat 3-0-3-0 3x8-10 4x8-10 5x8-10 2x8-10

Rest Interval: 60secs

B2: 3 Point DB Row - Neutral Grip 3-0-3-0 3x8-10 4x8-10 5x8-10 2x8-10

Rest Interval: 60secs

Tri-Set:
C1: Low Incline 2 Arm DB Bench Press - Pronated Grip 3-0-3-0 3x8-10 4x8-10 5x8-10 2x8-10

Rest Interval: 30secs

C2: BB Trap Bar Romanian Deadlift 3-0-3-0 3x8-10 4x8-10 5x8-10 2x8-10

Rest Interval: 30secs

C3: Plank Row N/A 2x5 3x5 4x5 2x5

Rest Interval: 30secs

Block B
 Block B: Objectives and Rationale
Primary Objective Rational Reference(s)
Alactic Power Increase the athletes alactic power to decrease the (Francis, 2008; Smith, 2014)
operational outputs of the sport through speed work

To elevate the athletes alactic threshold in combination (Bishop et al., 2011; Smith, 2014)
with maintenance of aerobic system (from Block A) to
facilitate the development of alactic capacity for the
subsequent training block (Block C), where repeated
sprint ability (RSA) is prioritised
Maximum Strength (Isometric Emphasis) Foundation for Explosive and elastic-reactive strength (Dietz & Peterson, 2010; Parker et al., 2018; Stone,
Stone, & Lamont, 1993; Verkhoshanksy & Siff, 2009;
Vermeil et al., 1999)

Explosive Strength Develop RFD and foundation for elastic-reactive (Dietz & Peterson, 2010; Haff, 2016; Parker et al., 2018;
strength Stone et al., 1993; Verkhoshanksy & Siff, 2009; Vermeil
et al., 1999)
 Block B: Objectives and Rationale (Continued)
Secondary Objective Rational Reference(s)
Elastic-Reactive Strength To prepare body for higher intensity loading in Block C (Boyle, 2016; Parker et al., 2018; Verkhoshansky & Siff,
via advanced plyometric exercises 2009; Verkhoshansky & Verkhoshansky, 2011; Vermeil
et al., 1999)

Tertiary Objective Rational Reference(s)

All other qualities To retain other qualities (Haff, 2016; Parker et al., 2018; Verkhoshansky &
Verkhoshansky, 2011; Vermeil et al., 1999)

Technical and tactical work Extremely important to remain an element of sport (Davids, et al., 2013; Glazier, 2017; Israetel &
specific skill tasks as the athlete’s organism is Hoffman, 2018; Verkhoshansky & Verkhoshansky,
undergoing a lot of change which can perturb skill 2011)
acquisition so constant recalibration is occurring
 Block B: Warm Up
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Tempo + MDS/Agility Linear (Acceleration) Linear (Absolute Speed) Tempo + MDS/Agility Linear (Acceleration) Tempo + MDS/Agility
Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release
Quads Quads Quads Quads Quads Quads
TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band
Calves Calves Calves Calves Calves Calves
Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings
Glutes (w/ball) Glutes (w/ball) Glutes (w/ball) Glutes (w/ball) Glutes (w/ball) Glutes (w/ball)
T-Spine T-Spine T-Spine T-Spine T-Spine T-Spine
Lats Lats Lats Lats Lats Lats
Feet Feet Feet Feet Feet Feet
Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins
FMS Weak Link FMS Weak Link FMS Weak Link FMS Weak Link FMS Weak Link FMS Weak Link
Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch
Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5
AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES
Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES
Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins
Dynamic Warm Up - Multi-Directional Dynamic Warm Up - Linear Dynamic Warm Up - Linear Dynamic Warm Up - Multi-Directional Dynamic Warm Up - Linear Dynamic Warm Up - Multi-Directional
Lateral Lunge-Squat Walk w/Knee Hug x3 Knee Hug into Overhead Lunge Walk Knee Hug into Overhead Lunge Walk Lateral Lunge-Squat Walk w/Knee Hug x3 Knee Hug into Overhead Lunge Walk Lateral Lunge-Squat Walk w/Knee Hug x3
Lateral Lunge-Squat Walk w/Quad to Butt x3 Heel to Butt Walk Heel to Butt Walk Lateral Lunge-Squat Walk w/Quad to Butt x3 Heel to Butt Walk Lateral Lunge-Squat Walk w/Quad to Butt x3
Lateral Crawl Leg Cradle Walk Leg Cradle Walk Lateral Crawl Leg Cradle Walk Lateral Crawl
Lateral A-Skip Inchworm x5 w/Push Upx10 Inchworm x5 w/Push Upx10 Lateral A-Skip Inchworm x5 w/Push Upx10 Lateral A-Skip
Crossover Skip Spiderman Walk w/Rotation Spiderman Walk w/Rotation Crossover Skip Spiderman Walk w/Rotation Crossover Skip
Crossunder Skip Straight Leg Walk Straight Leg Walk Crossunder Skip Straight Leg Walk Crossunder Skip
Lateral Shuffle & Cut to Base Backward Reaching Single Leg Deadlift Walk Backward Reaching Single Leg Deadlift Walk Lateral Shuffle & Cut to Base Backward Reaching Single Leg Deadlift Walk Lateral Shuffle & Cut to Base
Linear A-Skip (March on spot/Skip on Spot/
Carioca Linear A-Skip Linear A-Skip Carioca Skip) Carioca
A-Run A-Run A-Run
Straight Leg Skip Straight Leg Skip Straight Leg Skip
Backpedal into Accel/Decel to Active Base x2 Backpedal into Accel/Decel to Active Base x2 Backpedal into Accel/Decel to Active Base x2
Neural Activation Neural Activation Neural Activation Neural Activation Neural Activation Neural Activation
CM Squat Jump to 90 Degree Single Leg CM Squat Jump to 90 Degree Single Leg CM Squat Jump to 90 Degree Single Leg
Landing x2 ES CM Squat Jump x5 CM Squat Jump x5 Landing x2 ES CM Squat Jump x5 Landing x2 ES
Base Rotations CM Squat Jump to Single Leg Landing x2 ES CM Squat Jump to Single Leg Landing x2 ES Base Rotations CM Squat Jump to Single Leg Landing x2 ES Base Rotations
Acceleration-Deceleration to Active Base x2 2 Feet Pogo In-Place x10secs 2 Feet Pogo In-Place x10secs Acceleration-Deceleration to Active Base x2 2 Feet Pogo In-Place x10secs Acceleration-Deceleration to Active Base x2
2 Feet Line Crosses x10secs 2 Feet Line Crosses x10secs 2 Feet Line Crosses x10secs
2 Feet Pogo Alternating – In-Place x5secs 2 Feet Pogo – Moving Forward x5m 2 Feet Pogo Alternating – In-Place x5secs
Time: 10mins Time: 10mins Time: 10mins Time: 10mins Time: 10mins Time: 10mins
 Day 1 Day 2
Block B: Speed/ MDS Day 3 Day 4 Day 5 Day 6
Explosive/ Elastic Bounding & Medicine Ball Explosive/ Elastic Bounding & Medicine Ball Explosive/ Elastic Bounding & Medicine Ball Explosive/ Elastic Bounding & Medicine Ball
Throws Throws Explosive/ Elastic Hops & Medicine Ball Throws Elastic-Reactive Jumps & Medicine Ball Throws Throws Throws
A1: Explosive & Elastic Bounds (CM & DC A1: Explosive & Elastic Bounds (CM & DC A1: Explosive & Elastic Hops (CM & DC A: Elastic-Reactive Jumps ( DC Continuous & A1: Explosive & Elastic Bounds (CM & DC A1: Explosive & Elastic Bounds (CM & DC
Continuous) Continuous) Continuous) Continuous) Continuous) Continuous)
CM 45 Degree Lateral Bounding 2x5/ 3x5/4x5/2x5 CM Linear Bounding 2x5/ 3x5/4x5/2x5 CM Lateral/Medial Hops 2x3/ 3x3/4x3/2x3 DC Continuous Hurdle Jump 2x5/3x5/4x5/2x5 CM Lateral Bounding 2x5/ 3x5/4x5/2x5 CM Linear Bounding 2x5/ 3x5/4x5/2x5
DC Continuous 45 Degree Lateral Bounding 1x5/ DC Continuous Lateral/Medial Hops 1x3/
1x5/1x5/1x5 DC Continuous Linear Bounding 1x5/1x5/1x5/1x5 1x3/1x3/1x3 Continuous Hurdle Jump 1x5/1x5/1x5/1x5 DC Continuous Lateral Bounding 1x5/ 1x5/1x5/1x5 DC Continuous Linear Bounding 1x5/1x5/1x5/1x5
Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets
A2: Explosive & Elastic MB Throws (CM & A2: Explosive & Elastic MB Throws (CM &DC A2: Explosive & Elastic MB Throws (CM & A2: Explosive & Elastic MB Throws (CM & A2: Explosive & Elastic MB Throws (CM &DC
Continuous) Stabilize) Continuous) A2: Elastic MB Throws (DC) Continuous) Stabilize)
CM Horizational Overhand MB Throw DC Vertical Underhand/ Backward MB Throw CM Horizational Underhand MB Throw
CM Rotational MB Throw 2x5/ 2x5/3x5/2x5 2x5/2x5/3x5/2x5 CM Rotational MB Throw 2x5/ 2x5/3x5/2x5 3x5/3x5/4x5/1x5 CM Rotational MB Throw 2x5/ 2x5/3x5/2x5 2x5/2x5/3x5/2x5
DC Stab Horizational Overhand MB Throw DC Stab Horizational Underhand MB Throw
Continuous Rotational MB Throw 1x8/1x8/1x8/1x8 1x5/1x5/1x5/1x5 Continuous Rotational MB Throw 1x8/1x8/1x8/1x8 Continuous Rotational MB Throw 1x8/1x8/1x8/1x8 1x5/2x5/3x5/2x5
Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets Rest: 60secs-Sets
Time: 10mins Time: 10mins Time: 10mins Time: 10mins Time: 10mins Time: 10mins
Multi-Directional Speed Wall Drills Linear Acceleration Harness Drills Multi-Directional Speed Wall Drills Absolute Speed Wall Drill Multi-Directional Speed Wall Drills Linear Acceleration Harness Drills
Band Resisted Cutting Load & Lift 1x3 ES Harness Resisted March-Bound-Run x3 Band Resisted Cutting Load & Lift 1x3 ES Dribble Series (Ankle-Shin-Knee) x3 Band Resisted Cutting Load & Lift 1x3 ES Harness Resisted March-Bound-Run x3
Band Resisted Crossover Load & Lift 1x3 ES Band Resisted Crossover Load & Lift 1x3 ES Band Resisted Crossover Load & Lift 1x3 ES

Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins
Multi-Directional Speed Linear Acceleration Multi-Directional Speed Absolute Speed Multi-Directional Speed Linear Acceleration
Zig-Zag Course 3x5 2 Point Start Shuffle & Cut to Active Base 2x3 Jog In Start 90+180 Degree Cut 3x5 2 Point Start
Rest: 2mins-Sets Week 1: 25m Acceleration 1x6 Crossover Sprint & Cut to Active Base 2x3 20m-20m-20m (Easy-Fast-Easy) 1x3/4/5/3 Rest: 2mins-Sets Week 1: 25m Acceleration 1x6
Time: 10mins Week 2: 30m Acceleration 1x6 Rest: 2mins-Sets Rest: 180secs-Reps Time: 10mins Week 2: 30m Acceleration 1x6
Total Time: 45mins Week 3: 35m Acceleration 1x6 Time: 10mins Time: Week 1 - 10mins Total Time: 45mins Week 3: 35m Acceleration 1x6
Week 4: 40m Acceleration 1x3 Total Time: 45mins Time: Week 2 - 12.5mins Week 4: 40m Acceleration 1x3
Rest: Week 1 - 150secs-Reps Time: Week 3 - 15mins Rest: Week 1 - 150secs-Reps
Rest: Week 2 - 180secs-Reps Time: Week 4 - 10mins Rest: Week 2 - 180secs-Reps
Rest: Week 3 - 210secs-Reps Total Time: 45mins Rest: Week 3 - 210secs-Reps
Rest: Week 4 - 240secs-Reps Total Time: 47.5mins Rest: Week 4 - 240secs-Reps
Time: Week 1 - 15mins Total Time: 50mins Time: Week 1 - 15mins
Time: Week 2 - 17.5mins Total Time: 45mins Time: Week 2 - 17.5mins
Time: Week 3 - 20mins Time: Week 3 - 20mins
Time: Week 4 - 15mins Time: Week 4 - 15mins
Total Time: 50mins Total Time: 50mins
Total Time: 52.5mins Total Time: 52.5mins
Total Time: 55mins Total Time: 55mins
Total Time: 50mins Total Time: 50mins
 Block B: Day 1, 3, & 5 - Tempo
Exercises Week1 Week2 Week3 Week4
Deload
Aerobic Capacity:
A: Tempo Runs @75% 12x100m 14x100m 16x100m 10x100m

Rest Interval: Walk 40secs

 Block B: Strength & Power Training:
Day 2
Exercises Tempo Week1 Load (kg) Week2 Load (kg) Week3 Load (kg) Week4 Load (kg)
Sets & Reps Sets & Reps Sets & Reps Sets & Reps
Deload
Paied: Strength & Elastic-Reactive Strength:
A1: High Bar Back Squat (82.5-90%) 2-2-X-1 3 2 1 1
3 2 1 1
3 2 1 1
3 2 1 1
2 1
1
Rest Interval: 0secs
A2: Depth Jumps X 4x5 5x5 6x5 4x5
Note: Keep GCT - 0.250-300secs
Rest Interval: 120secs
Tri-Set:
C1: Weighted Chip Up - Neutral Grip 2-0-1-1 4x5-8 4x5-8 4x5-8 2x5-8

Rest Interval: 30secs

C2: BB Overhead Press 2-0-1-1 4x5-8 4x5-8 4x5-8 2x5-8

Rest Interval: 30secs

C3: Kneeling Ab Wheel Roll Out N/A 3x10 3x12 3x14 2x14

Rest Interval: 30secs

 Block B: Strength & Power Training:
Day 4
Exercises Tempo Week1 Load (kg) Week2 Load (kg) Week3 Load (kg) Week4 Load (kg)
Sets & Reps Sets & Reps Sets & Reps Sets & Reps
Deload
Paied: Strength & Elastic-Reactive Strength:
A1: Flat BB Bench Press (82.5-90%) 2-2-X-1 3 2 1 1
3 2 1 1
3 2 1 1
3 2 1 1
2 1
1
Rest Interval: 0secs
A2: Continuous Plyometric Push Ups X 4x5 4x5 5x5 3x5

Rest Interval: 120secs

Paired:
C1: BB Romanian Deadlift - Pronated Grip 2-0-1-1 4x5-8 4x5-8 4x5-8 2x5-8

Rest Interval: 60secs

C2: Low Incline 2 Arm DB Bench Press - Pronated Grip 2-0-1-1 4x5-8 4x5-8 4x5-8 2x5-8

Rest Interval: 60secs

Tri-Set:
D1: Pull Up - Pronated Grip 2-0-1-1 4x5-8 4x5-8 4x5-8 2x5-8

Rest Interval: 30secs

D2: BB Reverse Lunge 2-0-1-1 4x5-8 4x5-8 4x5-8 2x5-8

Rest Interval: 30secs

D3: KB Suit Case Carry N/A 3x20m 3x20m 3x20m 2x20m

Rest Interval: 30secs

 Block B: Strength & Power Training:
Day 6
Exercises Tempo Week1 Load (kg) Week2 Load (kg) Week3 Load (kg) Week4 Load (kg)
Sets & Reps Sets & Reps Sets & Reps Sets & Reps
Deload
Paied: Strength & Elastic-Reactive Strength:
A1: High Bar Back Squat (75-80%) 2-2-X-1 3 3 3 3
3 3 3 3
3 3 3 3
3 3 3
3

Rest Interval: 0secs

A2: Drop Jumps X 4x5 4x5 5x5 3x5
Note: Keep GCT > 0.200secs
Rest Interval: 120secs
Tri-Set:
C1: 3PT DB Row - Neutral Grip 2-0-1-1 4x5-8 4x5-8 4x5-8 2x5-8

Rest Interval: 30secs

C2: Flat 2 Arm Bench Press - Rotational Press 2-0-1-1 4x5-8 4x5-8 4x5-8 2x5-8

Rest Interval: 30secs

C3: Kneeling Ab Wheel Roll Out N/A 3x10 3x12 3x14 2x14

Rest Interval: 30secs

Block C
 Block C: Objectives and Rationale
Primary Objective Rational Reference(s)
Alactic Capacity RSA underpins elite performance in field-based (Bishop et al., 2011; Smith, 2014)
intermittent sports

Due to the development and retention of aerobic (Bishop et al., 2011; Jovanović, 2018; Smith, 2014)
adaptations for the previous two training blocks, in
combination with the acquired elevation of maximal
alactic power output from Block B, the athlete was
now positioned to benefit from high intensity
repeated sprint training
Elastic-reactive strength Develop fast SCC (Boyle, 2016; Dietz & Peterson, 2010; Parker et al.,
2018; Vermeil et al., 1999)
 Block C: Objectives and Rationale (Continued)
Secondary Objective Rational Reference(s)
All other qualities To retain other qualities (Haff, 2016; Parker et al., 2018; Verkhoshansky &
Verkhoshansky, 2011; Vermeil et al., 1999)

Tertiary Objective Rational Reference(s)

Technical and tactical work Extremely important to remain an element of sport (Davids et al., 2013; Glazier, 2017; Israetel & Hoffman,
specific skill tasks as the athlete’s organism is 2018; Verkhoshansky & Verkhoshansky, 2011)
undergoing a lot of change which can perturb skill
acquisition so constant recalibration is occurring
 Block C: Warm Up
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Tempo + MDS/Agility Linear (Energy System Development) Tempo + MDS/Agility Linear Speed Tempo + MDS/Agility MDS (Energy System Development)
Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release Self-Myofasical Release
Quads Quads Quads Quads Quads Quads
TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band TFL/ IT-Band
Calves Calves Calves Calves Calves Calves
Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings
Glutes (w/ball) Glutes (w/ball) Glutes (w/ball) Glutes (w/ball) Glutes (w/ball) Glutes (w/ball)
T-Spine T-Spine T-Spine T-Spine T-Spine T-Spine
Lats Lats Lats Lats Lats Lats
Feet Feet Feet Feet Feet Feet
Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins
FMS Weak Link FMS Weak Link FMS Weak Link FMS Weak Link FMS Weak Link FMS Weak Link
Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch Active Straight Leg Raise and Toe Touch
Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5 Supine Belly Breathing x5
AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES AIS Hamstring Stretch x10 ES
Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES Toe Touch Correction x3 ES
Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins Time: 5mins
Dynamic Warm Up - Multi-Directional Dynamic Warm Up - Linear Dynamic Warm Up - Multi-Directional Dynamic Warm Up - Linear Dynamic Warm Up - Multi-Directional Dynamic Warm Up - Linear
Lateral Lunge-Squat Walk w/Knee Hug x3 Knee Hug into Overhead Lunge Walk Lateral Lunge-Squat Walk w/Knee Hug x3 Knee Hug into Overhead Lunge Walk Lateral Lunge-Squat Walk w/Knee Hug x3 Knee Hug into Overhead Lunge Walk
Lateral Lunge-Squat Walk w/Quad to Butt x3 Heel to Butt Walk Lateral Lunge-Squat Walk w/Quad to Butt x3 Heel to Butt Walk Lateral Lunge-Squat Walk w/Quad to Butt x3 Heel to Butt Walk
Lateral Crawl Leg Cradle Walk Lateral Crawl Leg Cradle Walk Lateral Crawl Leg Cradle Walk
Lateral A-Skip Inchworm x5 w/Push Upx10 Lateral A-Skip Inchworm x5 w/Push Upx10 Lateral A-Skip Inchworm x5 w/Push Upx10
Crossover Skip Spiderman Walk w/Rotation Crossover Skip Spiderman Walk w/Rotation Crossover Skip Spiderman Walk w/Rotation
Crossunder Skip Straight Leg Walk Crossunder Skip Straight Leg Walk Crossunder Skip Straight Leg Walk
Lateral Shuffle & Cut to Base Backward Reaching Single Leg Deadluft Walk Lateral Shuffle & Cut to Base Backward Reaching Single Leg Deadluft Walk Lateral Shuffle & Cut to Base Backward Reaching Single Leg Deadluft Walk
Carioca Linear A-Skip Carioca Linear A-Skip Carioca Linear A-Skip (March on spot/Skip on Spot/ Skip)
A-Run A-Run A-Run
Straight Leg Skip Straight Leg Skip Straight Leg Skip
Backpedal into Accel/Decel to Active Base x2 Backpedal into Accel/Decel to Active Base x2 Backpedal into Accel/Decel to Active Base x2
Neural Activation Neural Activation Neural Activation Neural Activation Neural Activation Neural Activation
DC Squat Jump to 90 Degree Single Leg Landing x2 DC Squat Jump to 90 Degree Single Leg Landing x2 DC Squat Jump to 90 Degree Single Leg Landing x2
ES DC Squat Jump x5 ES DC Squat Jump x5 ES DC Squat Jump x5
Base Rotations into Accel/Decel to Active Base x2 DC Squat Jump to Single Leg Landing x3 ES Base Rotations into Accel/Decel to Active Base x2 DC Squat Jump to Single Leg Landing x3 ES Base Rotations into Accel/Decel to Active Base x2 DC Squat Jump to Single Leg Landing x3 ES
2 Feet Pogo In-Place x10secs 2 Feet Pogo In-Place x10secs 2 Feet Pogo In-Place x10secs
2 Feet Line Crosses x10secs 2 Feet Line Crosses x10secs 2 Feet Line Crosses x10secs
2 Feet Pogo – Moving Forward x5m 2 Feet Pogo – Moving Forward x5m 2 Feet Pogo – Moving Forward x5m
Time: 10mins Time: 10mins Time: 10mins Time: 10mins Time: 10mins Time: 10mins
Total Time: 20mins Total Time: 20mins
 Block C: Speed/ MDS
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Elastic Bounding & Medicine Ball Throws N/A Elastic Hops & Medicine Ball Throws Elastic Bounding & Medicine Ball Throws Elastic Bounding & Medicine Ball Throws N/A
A1: Elastic Bounds (DC Continuous & A1: Elastic Hops (DC Continuous & A: Elastic-Bounding ( DC Continuous & A1: Elastic Bounds (DC Continuous &
Continuous) Continuous) Continuous) Continuous)
DC Continuous 45 Degree Lateral Bounding DC Continuous Lateral/ Medial Hops 1x3/ DC Continuous Linear Bounding DC Continuous Lateral Bounding 1x3/
1x5/ 1x5/1x5/1x5 1x3/1x3/1x3 1x5/1x5/1x5/1x5 1x3/1x3/1x3
Continuous 45 Degree Lateral Bounding 2x5/ Continuous Lateral/Medial Hops 2x3/ Continuous Linear Bounding Continuous Lateral Bounding 2x3/
3x5/4x5/2x5 3x3/4x3/2x3 2x5/3x5/4x5/2x5 3x3/4x3/2x3
Rest: 60secs Rest: 60secs Rest: 60secs Rest: 60secs
A2: Elastic MB Throws (Continuous) A2: Elastic MB Throws (Continuous) A2: Elastic MB Throws (DC) A2: Elastic MB Throws (Continuous)
Continuous Rotational MB Throw Continuous Rotational MB Throw DC Horizational Overhand MB Throw Continuous Rotational MB Throw
3x8/3x8/4x8/2x8 3x8/3x8/4x8/2x8 3x5/4x5/4x5/2x5 3x8/3x8/4x8/2x8

Rest: 60secs Rest: 60secs Rest: 60secs Rest: 60secs

Time: 10mins Time: 10mins Time: 10mins Time: 10mins
Multi-Directional Speed/Agility (Random) Multi-Directional Speed/Agility (Random) Linear Acceleration Harness Drill Multi-Directional Speed/Agility (Random)
Zig-Zag Shuttle Course 2x5 Accel to Shuffle & Cut to Active Base 2x3 ES Harness Resisted March-Bound-Run x3 Zig-Zag Shuttle Course 2x5
Accel-Decel to Crossover Sprint to Active
Rest: 2mins-Sets Base 2x3 ES Rest: 2mins-Sets
Time: 10mins Rest: 2mins-Sets Time: 5mins Time: 10mins
Total Time: 40mins Time: 10mins Linear Acceleration Total Time: 40mins
Total Time: 40mins 2 Point Start
Week 1: 40m Acceleration 1x6
Week 2: 45m Acceleration 1x6
Week 3: 50m Acceleration 1x6
Week 4: 50m Acceleration 1x3
Rest: Week 1 - 240secs-Reps
Rest: Week 2 - 270secs-Reps
Rest: Week 3 - 300secs-Reps
Rest: Week 4 - 300secs-Reps
Time: Week 1 - 25mins
Time: Week 2 - 27.5mins
Time: Week 3 - 30mins
Time: Week 4 - 15mins
Total Time: 55mins
Total Time: 57.5mins
Total Time: 60mins
Total Time: 45mins
 Block C: Day 1, 3, & 5 - Tempo
Exercises Week1 Week2 Week3 Week4
Deload
Aerobic Capacity:
A: Tempo Runs @75% 12x100m 14x100m 16x100m 10x100m

Rest Interval: Walk 40secs

 Block C: Strength & Power Training:
Day 2
Exercises Tempo Week1 Load (kg) Week2 Load (kg) Week3 Load (kg) Week4 Load (kg)
Sets & Reps Sets & Reps Sets & Reps Sets & Reps
Deload
Quad-Set: Strength & Elastic-Reactive Strength:
A1: High Bar Back Squat (72.5-80%) 0-0-X-2 3 0 3 3 3
3 0 3 3 3
3 0 3 3 3
3 0 3 3
Rest Interval: 0secs
A2: Bodyweight Squat Jumps X 4x5 4x5 4x5 3x5

Rest Interval: 0secs

A3: 2 Arm DB Squat Jumps @ 25% of Total System Load X 4x5 4x5 4x5 3x5
(Back Squat 1RM + BW)
Rest Interval: 0secs
A4: Band Assisted Bodyweight Squat Jumps X 4x5 4x5 4x5 3x5

Rest Interval: 180secs

Tri-Set:
C1: Weighted Chin Up - Supinated Grip 2-0-1-1 4x6-10 4x6-10 4x6-10 2x6-10

Rest Interval: 30secs

C2: BB Overhead Press 2-0-1-1 4x6-10 4x6-10 4x6-10 2x6-10

Rest Interval: 30secs

C3: Body Saw N/A 3x8 3x10 3x12 2x12

Rest Interval: 30secs

 Block C: Energy System Development:
Day 2
Exercises Week1 Work:Rest Week2 Work:Rest Week3 Work:Rest Week4 Work:Rest
Deload
Alactic Capacity:
A: 30m Repeats 3x8 1:5 3x10 1:5 3x12 1:5 2x8 1:4

Rest Interval: 3mins-Sets

 Block C: Strength & Power Training:
Day 4
Exercises Tempo Week1 Load (kg) Week2 Load (kg) Week3 Load (kg) Week4 Load (kg)
Sets & Reps Sets & Reps Sets & Reps Sets & Reps
Deload
Quad-Set: Strength & Elastic-Reactive Strength:
A1: Flat BB Bench Press (72.5-80%) 0-0-X-2 3 3 3 3
3 3 3 3
3 3 3 3
3 3 3
Rest Interval: 0secs
A2: Continuous Plyometric Push Ups X 4x5 4x5 4x5 3x5

Rest Interval: 0secs

A3: Speed Bench Press @50-55% 1RM + 25% Band X 4x5 4x5 4x5 3x5

Rest Interval: 0secs

A4: Band Assisted Continuous Plyometric Push Up X 4x5 4x5 4x5 3x5

Rest Interval: 180secs

Paired:
C1: BB Romanian Deadlift - Pronated Grip 2-0-1-1 4x6-10 4x6-10 4x6-10 2x6-10

Rest Interval: 60secs

C2: Low Incline 2 Arm DB Bench Press - Neutral Grip 2-0-1-1 4x6-10 4x6-10 4x6-10 2x6-10

Rest Interval: 60secs

Tri-Set:
D1: Pull Up - Pronated Grip 2-0-1-1 4x6-10 4x6-10 4x6-10 2x6-10

Rest Interval: 30secs

D2: Clean Grip BB Reverse Lunge 2-0-1-1 4x6-10 4x6-10 4x6-10 2x6-10

Rest Interval: 30secs

D3: Off-Set KB Suit Case Carry N/A 3x20m 3x20m 3x20m 2x20m

Rest Interval: 30secs

 Block C: Strength & Power Training:
Day 6
Exercises Tempo Week1 Load (kg) Week2 Load (kg) Week3 Load (kg) Week4 Load (kg)
Sets & Reps Sets & Reps Sets & Reps Sets & Reps
Deload
Quad-Set: Strength & Elastic-Reactive Strength:
A1: High Bar 1/4 Back Squat (55-65%) 0-0-X-2 5 5 5 5
5 5 5 5
5 5 5 5
5 5 5
Rest Interval: 0secs
A2: Bodyweight Squat Jumps X 3x5 4x5 4x5 3x5

Rest Interval: 0secs

A3: 2 Arm DB Squat Jumps @ 25% of Total System Load X 4x5 4x5 4x5 3x5
(Back Squat 1RM + BW)
Rest Interval: 0secs
A4: Band Assisted Bodyweight Squat Jumps X 4x5 4x5 4x5 3x5

Rest Interval: 180secs

Tri-Set:
C1: 3PT DB Row - Neutral Grip 2-0-1-1 4x6-10 4x6-10 4x6-10 2x6-10

Rest Interval: 30secs

C2: Flat 2 Arm Bench Press - Rotational Press 2-0-1-1 4x6-10 4x6-10 4x6-10 2x6-10

Rest Interval: 30secs

C3: Body Saw N/A 3x8 3x10 3x12 2x12

Rest Interval: 30secs

 Block C: Energy System Development:
Day 6
Exercises Week1 Work:Rest Week2 Work:Rest Week3 Work:Rest Week4 Work:Rest
Deload
Alactic Capacity:
A: 45m Stuttle 2x6 1:3 2x7 1:3 2x8 1:3 2x4 1:3

Rest Interval: 3mins-Sets

 Pre & Post Test Results
Test Pre-Test Result Post Test Result
5m sprint (s) 1.09 1.08
10m sprint (s) 1.84 1.80
20m sprint (s) 2.88 2.81
30m sprint (s) 3.85 3.78
40m sprint (s) 4.89 4.81
5-10-5m (s) 4.51 4.50
Squat Jump (cm) 66.04 69.85
Counter Movement Jump (cm) 71.12 78.84
Eccentric Utilization Ratio 1.08 1.12
Reactive Strength Index (45.72) 1.9 2.5
Back Squat 1RM (kg) 180 187.5
Trap Bar Deadlift 1RM (kg) 225 230
Bench Press 1RM (kg) 120 122.5
Yo-Yo IRT2 (m) 1280 1600
Maximum Heart Rate (bpm) 195 203
1 min Heart Rare Recovery (bpm) 22 38
Average 7 Day Resting Heart Rate (bpm) 61 54
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