Sample Programs - Na Fianna Senior Hurling Off Season General Physical Preparation 2013

Block A Linear Speed and Multi Directional Drills - Program No: 1 (Work Capacity)
Name: Sean Burke

Block A: Week 1-3
Day 1&5: Linear Day Day 3: Multi-Directional Day
Foam Roll: Foam Roll:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
Tennis ball/ Sliotar Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
FMS Weak Link – Active Straight Leg Raise Correction x1-2: FMS Weak Link – Active Straight Leg Raise Correction x1-2:
AIS – Quads x6 Breathes AIS – Quads x6 Breathes
AIS Hamstrings x 12 AIS Hamstrings x 12
Supported Leg Lower x12 Supported Leg Lower x12
Toe Touch Progression x6 Each Side Toe Touch Progression x6 Each Side
Deadlift Patterning w/stick x12 Deadlift Patterning w/stick x12
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug/Heel Butt into Lateral Lunge
Heel Butt & Reach Lateral A-Walk
Overhead Reverse Lunge Walk Lateral A-Skip
Inchworm Lateral Crossover Skip
Spiderman Lateral Crossunder Skip
Straight Leg Walk Lateral Shuffle (stay low)
Backward Reaching Single Leg Deadlift walk Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Dynamic Hip Turns x20secs
High Heels Acceleration-Deceleration into Athlete Stance x5
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Explosive Jumps/Hops & Med Ball Throws (Speed- Explosive Jumps/Hops & Med Ball Throws (Speed-
Strength): Strength):
A1: Explosive Jumps/Hops (NCM): A1: Explosive Hops (NCM):
Day 1: Single Leg Hurdle Hops w/stick Landing 3x5 Each Leg Day 3: 1 Leg Lateral/Medial Hurdle Hops w/stick Landing
Day 5: Linear Hurdle Jumps 3x5 3x3 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Med Ball Throws (NCM): A2: Med Ball Throws (NCM-Single Response):
Day 1: Horizontal Chest Throw – Overhand 3x5 Day 3: Standing Rotational Throw 3x5
Day 5: Underhand Overhead Backwards Throw 3x5
Linear Speed: Multi-Directional Drills:
10m Accelerations 1x6 5m – Shuffle w/ deceleration 1x3 (Each Side)
5m – Crossover w/ deceleration 1x3 (Each Side)
Time: 10mins 5m – Directional Step w/deceleration 1x3 (Each Side)
Time: 10mins
Rest Interval: 60secs/Reps Rest Interval: 30secs/Reps, 2mins Sets
Block A:
Day 1:
Strength Section:
Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3
Power (Strength-Speed):
A1: Hang Clean 3x5 3x5 3x5
Rest Interval: 180secs

A2: A.I. Stretch: Hip Flexor/ 2x8 2x8 2x8
Quad Stretch
Strength:
B: Trap Bar Deadlift 3x5 3x5 3x5

Circuit 15-20RM: 30min 30mins 30mins
C1: Goblet RFE Split Squat 6x 6x 6x
30:30 35:25 40:20
C2: 3PT DB Row – Neutral 6x 6x 6x
Grip 30:30 35:25 40:20
C3: BB RDL – Pronated Grip 6x 6x 6x
30:30 35:25 40:20
C4: Flat 1 Arm DB Press – 6x 6x 6x
Neutral Grip 30:30 35:25 40:20
C5: Plank 6x 6x 6x
30:30 35:25 40:20
Block A:
Day 3:
Strength Section:


Quad Stretch
Strength:
B: Bench Press 3x5 3x5 3x5

C1: Trap Bar Deadlift 6x 6x 6x
30:30 35:25 40:20
C2: ½ Kneeling 1 Arm 6x 6x 6x
Overhead Press – Neutral Grip 30:30 35:25 40:20
C3: DB Goblet Reverse Lunge 6x 6x 6x
30:30 35:25 40:20
C4: TRX Rows – Neutral Grip 6x 6x 6x
30:30 35:25 40:20
C5: Side Plank 6x 6x 6x
30:30 35:25 40:20
Block A:
Day 5:
Strength Section:


Quad Stretch
Strength:
B: Chin Up – Supinated Grip 3x5 3x5 3x5

C1: Goblet Squat 6x 6x 6x
30:30 35:25 40:20
C2: TRX Row – Alternating 6x 6x 6x
Grip 30:30 35:25 40:20
C3: 1 Arm KB Single Leg 6x 6x 6x
Deadlift 30:30 35:25 40:20
C4: Push Up 6x 6x 6x
30:30 35:25 40:20
C5: Plank 6x 6x 6x
30:30 35:25 40:20
Block A Recovery Session:
Day 2: Linear Day Day 4: Multi-Directional Day

Straight Leg Skip
Backpedal
Days 2 & 4:
Tempo Runs:
Exercises
A: Tempo Runs 100m @75% - 18x 20x 22x
Run in 20-22sec 100m 100m 100m
Rest Interval: Walk
Functional Movement Screen
Scoring Sheet
Name: Sean Burke
Date: 16/12/12
APPENDIX B:
Test Score Final Total Comments
DEEP SQUAT 2 2
HURDLE ST. L 2/2 2

HURDLE ST. R
IN-LINE LUN. L 2/2 2
IN-LINE LUN. R
SHO. MOB. L 3/3 3 Hand – 8
SHO. MOB. R
ASLR L 2/2 2
ASLR R
TSPU 2 2
ROT. STAB. L 2/2 2

ROT. STAB. R
Total: 15
Ultimate Performance Testing Sheet
Date16/12/12
Name: Sean Burke
Age: 20
Weight: 84kg
Height: 6’
BF%: 10.47%
Area: Average Score
1). Tricep 10
2). Subscap 9
3). Pec 8
4). Mid-axillary 6
5).Abs 15
6). Suprailiac 8
7). Thigh 19
Linear Speed & Multi-Directional Speed Tests:

Test Score
10m Sprint Right 1.84
5-10-5 Left 5.13
Power Tests:
Starting Strength, Explosive Strength & Elastic Strength (Speed-Strength)
Test Score
Counter Vertical 22.5

Jump
Non-Counter 20
Movement Jump
Drop Jump into 19
Vertical Jump - 18’
Strength Tests:
Deadlift 1RM: 160kg
Bench 1RM: 80kg
Chin Up x AMAP: 7
Aerobic Capacity:
Yo-Yo Intermittent Recovery Test Level 2: 800m
Block A Linear Speed and Multi Directional Drills - Program No: 3 (Hypertrophy)
Name: Peadar O’Laoire
Block A: Week 1-3
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
FMS weak link – Rotary Stability x1-2: FMS weak link – Rotary Stability x1-2:
Quadruped Rock back w/Stability Ball x12 Quadruped Rock back w/Stability Ball x12
Quadrant Rolling – Work Weakest Quadrant(s) Quadrant Rolling – Work Weakest Quadrant(s)
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
A1: Explosive Jumps/Hops (NCM): A1: Explosive Hops (NCM):
Day 1: Single Leg Hurdle Hops w/stick Landing 3x5 Each Leg Day 3: 1 Leg Lateral/Medial Hurdle Hops w/stick Landing
Day 5: Linear Hurdle Jumps 3x5 3x3 Each Leg
A2: Med Ball Throws (NCM): A2: Med Ball Throws (NCM-Single Response):
Linear Speed: Multi-Directional Drills:
10m Accelerations 1x6 5m – Shuffle w/ deceleration 1x3 (Each Side)
5m – Crossover w/ deceleration 1x3 (Each Side)
Time: 5mins 5m – Directional Step w/deceleration 1x3 (Each Side)
Time: 10mins
Block A:
Day 1:
Strength Section:

Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): DeLoad
A: Hang Clean 3x5 3x5 3x5

Strength:
B: Trap Bar Dead Lift 4x6 4x6 3x5

Tri-Set:
C1: 3PT DB Row – Neutral 4x8-10 4x8-10 2x8-10
Grip
C2: Incline DB Press – Neutral 4x8-10 4x8-10 2x8-10
Grip
C3: Plank Row 3x5 3x6 2x7
Day 3:
Strength Section:

Power (Strength-Speed) DeLoad

Strength:
B: Bench Press 4x6 4x6 3x5

Tri-Set:
C1: TRX Rows – Alternating 4x8-10 4x8-10 2x8-10
Grip
C2: BB RFE Split Squat 3x8-10 3x8-10 2x8-10

C3: Side Plank 3x 3x 2x
2x10secs 3x10secs 4x10secs
Block A:
Day 5:
Strength Section:


Strength:
B: Chin Up – Neutral Grip 4x6 4x6 3x5

Tri-Set:
C1: ½ Kneeling 2 Arm DB Curl 4x8-10 4x8-10 2x8-10
& Press – Neutral Grip
C2: 1 Arm 1 Leg SLDL 3x8-10 3x8-10 2x8-10

C3: Plank Row 3x5 3x6 2x7

Block A Recovery Session:
Straight Leg Skip
Backpedal
Days 2 & 4:
Tempo Runs:
Exercises
A: Tempo Runs 100m @75% - 12x 14x 16x
Run in 20-22sec 100m 100m 100m
Rest Interval: Walk
Scoring Sheet
Date: 15/12/12
APPENDIX B:
DEEP SQUAT 2 2
HURDLE ST. L 2/2 2/2

HURDLE ST. R
IN-LINE LUN. L 2/2 2/2
IN-LINE LUN. R
SHO. MOB. L 3/3 3 Hand - 8
SHO. MOB. R 6/5
ASLR L 2/2 2
ASLR R
TSPU 3 3
ROT. STAB. L 2/3 2

ROT. STAB. R
Total:
Date: 15&16/12/12
Age: 27
Weight: 66kg
Height: 5 10’
BF%: 7.48%
Area: Average Score
1). Tricep 7
2). Subscap 10
3). Pec 4
4). Mid-axillary 7
5). Abs 10
6). Suprailiac 5
7). Thigh 8

Test Score
5-10-5 Left 5.37
Power Tests:
Test Score
Counter Vertical 23
Jump
Non-Counter 22
Movement Jump
Drop Jump into 20.5
Vertical Jump – 18’
Strength Tests:
Deadlift 1RM: 150kg
Bench 1RM: 82.5kg
Chin Up x AMAP: 19
Aerobic Capacity:
Block B Linear Speed and Multi Directional Drills - Program No: 4 (Strength)
Name: Sean Burke
Block B: Week 4-7
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
High Knees Acceleration-Deceleration into Athlete Stance x5
High Heels Dynamic Hip Turns x5 Each side
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
A1: Explosive Jumps/Hops (Elastic): A1: Explosive Hops (Elastic):
Day 1: Linear Hurdle Jumps w/bounce 3x5 Day 5: 1 Leg Lateral/Medial Hurdle Hops w/bounce 3x3
Day 3: Single Leg Hurdle Hops w/bounce 3x5 Each Leg Each Leg
A2: Med Ball Throws (CM): A2: Med Ball Throws (CM-Single Response):
Linear Speed (Day 3 Only): Multi-Directional Drills:
Day 3: 10m Accelerations 2x5 – Wk 1-3, 1x5 – Wk 4 N/A
Time: 15mins
Time:
Rest Interval: 60secs/Reps, 3mins Sets Rest Interval:
Block B:
Day 1:
Strength Section:

Power (Strength-Speed): Deload
A: Hang Clean 4x3 4x3 4x3 OMIT

Strength:
B: Trap Bar Dead Lift 5x3 5x3 5x3 OMIT

Tri-Set:
C1: 3PT DB Row – Neutral 3x6-8 3x6-8 3x6-8 2x6-8
Grip
C2: Incline DB Press – Neutral 3x6-8 3x6-8 3x6-8 2x6-8
Grip
C3: Plank Row 2x5 2x6 2x7 2x5
Day 3:
Strength Section:

Power (Strength-Speed) Deload

Strength:
B: Bench Press 5x3 5x3 5x3 OMIT

Tri-Set:
C1: TRX Rows – Alternating 3x6-8 3x6-8 3x6-8 2x6-8
Grip
C2: 2 Arm DB 1 Leg SLDL 3x6-8 3x6-8 3x6-8 2x6-8

C3: FE Side Plank 2x 2x 2x 2x
2x10secs 3x10secs 4x10secs 2x10secs
Block B:
Day 5:
Strength Section:


Strength:
B: Chin Up – Supinated Grip 5x3 5x3 5x3 OMIT

Tri-Set:
C1: ½ Kneeling 2 Arm DB Curl 3x6-8 3x6-8 3x6-8 2x6-8
C2: BB/ or 2 Arm DB RFE Split 3x6-8 3x6-8 3x6-8 2x6-8
Squat

Block B:
Day 1 – Repeated Sprint Ability
Exercises Deload
A: 50m sprints – 2PT Start 1x8 1x10 1x12 1x5
Rest Interval: 1:4 Work:Rest/

Reps, 3mins/Sets
B: 50m sprints – Directional 1x8 1x10 1x12 1x5
Step
Reps
Exercises Deload
A: Agility Drill 1 1x8 1x10 1x12 OMIT

Reps, 3mins/Sets
B: 45m Shuttle Run 1x6 1x7 1x8 OMIT

Reps
Block B Recovery Session:

Straight Leg Skip
Backpedal
Days 2 & 4:
Tempo Runs:
Exercises Deload
A: Tempo Runs 100m @75% - 14x 16x 18x 12
Run in 20-22sec 100m 100m 100m 100m
Rest Interval: Walk
Scoring Sheet
Name: Sean Burke
Date: 16/12/12
APPENDIX B:
DEEP SQUAT 2 2
HURDLE ST. L 2/2 2

HURDLE ST. R
IN-LINE LUN. L 2/2 2
IN-LINE LUN. R
SHO. MOB. L 3/3 3 Hand – 8
SHO. MOB. R
ASLR L 2/2 2
ASLR R
TSPU 2 2
ROT. STAB. L 2/2 2

ROT. STAB. R
Total: 15
Date16/12/12
Name: Sean Burke
Age: 20
Weight: 84kg
Height: 6’
BF%: 10.47%
Area: Average Score
1). Tricep 10
2). Subscap 9
3). Pec 8
4). Mid-axillary 6
5).Abs 15
6). Suprailiac 8
7). Thigh 19

Test Score
5-10-5 Left 5.13
Power Tests:
Test Score
Counter Vertical 22.5

Jump
Non-Counter 20
Movement Jump
Drop Jump into 19
Vertical Jump - 18’
Strength Tests:
Deadlift 1RM: 160kg
Bench 1RM: 80kg
Chin Up x AMAP: 7
Aerobic Capacity:
Block B Linear Speed and Multi Directional Drills - Program No: 3 (Hypertrophy)
Block B: Week 4-7
- Quads - Quads
- Calves - Calves
- Lats - Lats
- Feet - Feet
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
A1: Explosive Jumps/Hops (Elastic): A1: Explosive Hops (Elastic):
Day 1: Linear Hurdle Jumps w/bounce 3x5 Day 5: 1 Leg Lateral/Medial Hurdle Hops w/bounce 3x3
Day 3: Single Leg Hurdle Hops w/bounce 3x5 Each Leg Each Leg
A2: Med Ball Throws (CM): A2: Med Ball Throws (CM-Single Response):
Linear Speed (Day 3 Only): Multi-Directional Drills:
Day 3: 10m Accelerations 2x5 – Wk 1-3, 1x5 – Wk 4 N/A
Time: 15mins
Time:
Block B:
Day 1:
Strength Section:


Strength:
B: Trap Bar Dead Lift 2x3 2x3 2x3 3x5
3x6 3x6 3x6
Rest Interval:180secs,120secs
Tri-Set:
C1: 3PT DB Row – Neutral 4x6-8 4x6-8 4x6-8 2x6-8
Grip
C2: Incline DB Press – Neutral 4x6-8 4x6-8 4x6-8 2x6-8
Grip
Day 3:
Strength Section:

Power (Strength-Speed) DeLoad

Strength:
B: Bench Press 2x3 2x3 2x3 3x5
3x6 3x6 3x6
Tri-Set:
C1: TRX Rows – Alternating 4x6-8 4x6-8 4x6-8 2x6-8
Grip
C2: 2 Arm DB 1 Leg SLDL 3x6-8 3x6-8 3x6-8 2x6-8

C3: FE Side Plank 3x 3x 3x 2x
2x10secs 3x10secs 4x10secs 2x10secs
Block B:
Day 5:
Strength Section:


Strength:
B: Chin Up – Supinated Grip 2x3 2x3 2x3 3x5
3x6 3x6 3x6
Tri-Set:
C1: ½ Kneeling 2 Arm DB Curl 4x6-8 4x6-8 4x6-8 2x6-8
C2: BB/ or 2 Arm DB RFE Split 3x6-8 3x6-8 3x6-8 2x6-8
Squat

Block B:
Exercises Deload
A: 50m sprints – 2PT Start 1x8 1x10 1x12 1x5

Reps, 3mins/Sets
B: 50m sprints – Directional 1x8 1x10 1x12 1x5
Step
Reps
Exercises Deload
A: Agility Drill 1 1x8 1x10 1x12 OMIT

Reps, 3mins/Sets
B: 45m Shuttle Run 1x6 1x7 1x8 OMIT

Reps
Block B Recovery Session:
Straight Leg Skip
Backpedal
Days 2 & 4:
Tempo Runs:
Exercises
A: Tempo Runs 100m @75% - 12x 14x 16x 10x
Run in 20-22sec 100m 100m 100m 100m
Rest Interval: Walk
Scoring Sheet
Date: 15/12/12
APPENDIX B:
DEEP SQUAT 2 2
HURDLE ST. L 2/2 2/2

HURDLE ST. R
IN-LINE LUN. L 2/2 2/2
IN-LINE LUN. R
SHO. MOB. L 3/3 3 Hand - 8
SHO. MOB. R 6/5
ASLR L 2/2 2
ASLR R
TSPU 3 3
ROT. STAB. L 2/3 2

ROT. STAB. R
Total:
Date: 15&16/12/12
Age: 27
Weight: 66kg
Height: 5 10’
BF%: 7.48%
Area: Average Score
1). Tricep 7
2). Subscap 10
3). Pec 4
4). Mid-axillary 7
5). Abs 10
6). Suprailiac 5
7). Thigh 8

Test Score
5-10-5 Left 5.37
Power Tests:
Test Score
Counter Vertical 23
Jump
Non-Counter 22
Movement Jump
Drop Jump into 20.5
Vertical Jump – 18’
Strength Tests:
Deadlift 1RM: 150kg
Bench 1RM: 82.5kg
Chin Up x AMAP: 19
Aerobic Capacity:

Sample Programs - Na Fianna Senior Hurling Off Season General Physical Preparation 2013

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Sample Programs - Na Fianna Senior Hurling Off Season General Physical Preparation 2013

Uploaded by

Copyright:

Available Formats

Block A Linear Speed and Multi Directional Drills - Program No: 1 (Work Capacity)

Name: Sean Burke

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Rest Interval: 180secs

Rest Interval: 120secs

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Rest Interval: 180secs

Rest Interval: 120secs

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Rest Interval: 180secs

Rest Interval: 120secs

Day 2: Linear Day Day 4: Multi-Directional Day

HURDLE ST. L 2/2 2

ROT. STAB. L 2/2 2

Name: Sean Burke

Linear Speed & Multi-Directional Speed Tests:

10m Sprint Right 1.84

20m Sprint Right 3.33

5-10-5 Left 5.13

Counter Vertical 22.5

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Rest Interval: 180secs

Rest Interval: 120secs

Rest Interval: 30secs

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Rest Interval: 180secs

Rest Interval: 120secs

Rest Interval: 30secs

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Rest Interval: 180secs

Rest Interval: 120secs

Rest Interval: 30secs

Rest Interval: 30secs

HURDLE ST. L 2/2 2/2

ROT. STAB. L 2/3 2

Name: Peadar O’Laoire

Linear Speed & Multi-Directional Speed Tests:

10m Sprint Right 2.17

20m Sprint Right 3.57

5-10-5 Left 5.37

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Rest Interval: 180secs

Rest Interval: 180secs

Rest Interval: 30secs

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Rest Interval: 180secs

Rest Interval: 180secs

Rest Interval: 30secs

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Rest Interval: 180secs

Rest Interval: 180secs

Rest Interval: 30secs

Day 1 – Repeated Sprint Ability

Rest Interval: 1:4 Work:Rest/

Day 5 – Repeated Sprint Ability

Rest Interval: 1:4 Work:Rest/

Rest Interval: 1:4 Work:Rest/

Day 2: Linear Day Day 4: Multi-Directional Day

HURDLE ST. L 2/2 2

ROT. STAB. L 2/2 2

Name: Sean Burke

Linear Speed & Multi-Directional Speed Tests:

10m Sprint Right 1.84