Your Training Partner | Sportsperson
Your Training Partner
Phone: 0422441930
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25.01.2022 Single leg hop forward and back
25.01.2022 Speed and Agility session 1. 1. 10min Dynamic warm up including glute activation (see video) and dynamic hamstring and hip flexor stretches 2. Plyometrics (see videos)... 90 sec rest between sets 3 x 10 for height 3 x 8 for distance 3 x 8 ski jump 4 min rest 3. 5 x 30m straight line sprint (90 sec rest between) 4 x 30m start variations ( walk start to sprint, jog start to sprint, 2 x sprint 10, ease up 10, sprint 10) 3 min rest 4. 8 x agility grid ( 0-1-2-3-) Variations (see video)
24.01.2022 YTP Members, I hope everyone is well and got to participate in some sort of organised sport during the last 6 months. I have had some enquiries about this years program so I just wanted to provide an update.... At this time of the year normally it would only be a matter of weeks before the start of the Off Season Strength Speed and Power Program (usual start early October). This years program may not go ahead or it will be a delayed start. If it does go ahead it will be a slightly different format, what that format will be is a bit of a wait and see. The reasons for this is due to: The late finish to community sport and giving kids time to have a rest even though many of the sports have had a shorten season. My work situation is changing in November and I am going off shift work for the first time in twenty years and onto a day work roster for the next 18 months to 2 years. The shift work allowed me to plan ahead. I had set hours and I knew months ahead what days I had off and I could plan the program around it. Going onto day work, Monday to Friday, my hours are less set in stone thus its difficult to plan ahead as some days I may need to be there until 6pm and others days until 4pm and so on, so it makes it very difficult to commit to set days and times for the program and I like to give parents certainty in that respect. I will need to see how this plays out early on when I start this new role and if I have the ability to commit to set sessions. Either way if the program does go ahead the earliest it will start will be mid November. This will give that 4-5 week break from community sport and allow a 4 week block of training before Christmas break. The latest it will start would be mid January with a 10 week program. This maybe the preferred option given the circumstances. Some scenarios what the Program may look like may be: Start mid to late November with x 2-3 sessions minimum for 4 weeks, strength focus, with set days, continue in New year (mid Jan) with x 2-3 sessions weekly for 8 weeks. (30 sessions), power and speed focus. Start mid January with x 3 sessions weekly for 10 weeks (30 sessions) with set days. Focus will be on power and speed. I apologise for the uncertainty but I will be in touch over the next 4-6 weeks once community sport finishes with any updates to my situation but in the meantime if you have any questions what individuals should be doing then just get in contact and I will help you out. Regards Jason
24.01.2022 Session (41/41) today is on its the last one. Speed and plyometrics. 5pm start. Bring boots. 1. It will be in outside open space and is within the gov outside activity recommendations 2. Activities will involve personal distancing 3. No equipment used, so no Individual will be exposed to contact surfaces ... 4. I will have hand sanitiser there. If you do not wish to attend then that is fine Post YTP program: It is extremely important for YTP participants to continue on with their own physical development. DONT FOCUS ON WHAT YOU CANT DO, BUT WHAT YOU CAN DO in this period we are in. This is a time when individuals can further improve physical and skill abilities. I will provide recommendations on activity scheduling moving forward, this will include strength, speed and endurance work. I will provide this in an email in the next week or so. We dont have to train at an extreme intensity but provide variety and cover all the physical attributes to maintain our gains. If you do nothing in this time, one, you have broken your training habit which is not what we want to do and secondly you will lose the physical gains you have made. It will be up to you moving forward how you handle the next few months, physically. YTP is about educating individuals so you can do it on your own or with other family members.
24.01.2022 Endurance Sessions ISO Week 1: 30th March-5th April: Session 1. 30-40min continuous run ... Session 2: interval session - means increase speed. Can be done on oval or in the streets, doesnt matter. As running time gets less, speed increases. 6min-5min-4min-3min-2min-1min. Same amount of time rest in between Optional 3rd Session: 2km time trial. Time it and record.
23.01.2022 Session 39/41. Hills 9.
22.01.2022 Single leg hop side to side
22.01.2022 Session 39/41.Hills 9
21.01.2022 Good Morning, I will be following up this with an email with what was to be 'In Season Maintenance' training recommendations. Obviously things have changed and now have to think what can individuals/families do in these times to 'keep the gains' so I will be supplying some info on that this week sometime. Week 20 Review:... Monday 16/3/20: Session 40/41 - Speed session Warm up: continues with focus on glute activation and replicating high ballistic movements to ready for 100% sprint efforts Technique: Drills that focus on front and rear side mechanics Long sprints: Allow 90sec to 2min recovery between runs to allow the Creatine Phosphate (CP) and Adenosine Triphosphate (ATP) energy system to almost fully regenerate to allow another 100% effort. Rule of thumb is 60sec recovery for every 10m run when performing 100% efforts * 8 x 30-40m. Focusing on transition from rear side mechanics in acceleration to front side mechanics when reaching top speed. * These drills have also reactive elements that simulate game situations to enhance transfer of skills to actual game day Short sprint and agility drills on a 0-1-2-3 grid( cones/poles set at 0-5m-10m-15m). Aim is to transition between acceleration and deceleration with balance, power, fluency and efficiency. 90 sec between runs. * 8-10 x repeats * These repeat drills are performed over 15m with changes in direction and variation of pattern runs within that 15m. For example (Start at 0, sprint to 1 (5m), decelerate and run backwards to 0 (5m), sprint to 3 (15m), decelerate and turn and sprint to 2 (5m), decelerate turn and sprint to 3 (5m) * These drills can be made up to any combination and include sideways movement, up and off the ground, deceleration, acceleration, turning etc. Sunday 22/3/20: Session 31/41 : Beach session catch up, cancelled Week 21 Review: Monday 23/3/20: Session 41/41 - Speed session * Repeat of Session 40 with further variations in sprint runs to simulate game situations Regards
20.01.2022 Walking figure of 8
20.01.2022 In difficult these are a dime a dozen but if we can take a small part and add it to your life, small parts over time add up.
19.01.2022 Plyometric ski jump
18.01.2022 Good Morning, Firstly, I have emailed info on Holding Pattern Training Recommendations and nutritional information which says for AFL but it is good general nutritional advice for any young active sportsperson. Please go through the Training Recommendations with your child/children and encourage them to take responsibility for their planning and carrying out the training recommendations within reason of the Government Covid -19 guidelines moving...Continue reading
18.01.2022 Speed and Power Session Week 2 If you don't have equipment, such as medicine ball, then improvise. Fill and old 2L milk carton with water, fill an old pillow slip with sand. 10-14 yrs olds 3kg max, 15's plus - 4-5kg Warm up... 10min including dynamic hamstring and flexor movements and 2 x exercises for glute activation (at least 2 sets of each for 10 reps or 20 sec duration) POWER (15min) Perform each exercise for 20 sec as a circuit, do 3 circuits. Rest for 1min at end of each circuit, rest 20sec between exercises Russian Twist weighted Single leg hop forward and back, left then right leg Standing woodchop ( left to right then right to left) Single leg hop side to side, left then right leg Walking figure of 8, 20m forward then return Single leg for distance x 6 each leg Videos to follow SPEED Utilise different start positions (face backwards, kneeling, lying down, on knees, walking to sprint, jog to sprint, run backwards to sprint etc) Focus on acceleration with long and strong 3 step start and good arm action 3 X 40m - rest 2min between each run, hard as possible 3 X 30m - 90 sec between each run, hard as possible 3 X 20m - 90 sec between each run, hard as possible
17.01.2022 Glute activation
16.01.2022 Endurance week 3: Session 1: 35min easy run Session 2: 10 x 30sec hard duration hills with walk back rest ... Optional session 3: 3km time trial record your time (when doing any time trial try to use the same course to compare runs)
16.01.2022 Agility grid variations. No equipment required
13.01.2022 Week 2 Endurance Session 1. 30-40min easy run Session 2. 2 sets of 6 x 1min run. Only 45 sec rest between runs. 5 min between sets. Intensity is 3km race pace. Need to get through each run maintaining same speed and consistent time. ... Optional 3rd Session. 1. Long hills 8 x 200m. Then easy 15min run.
12.01.2022 Endurance Week 4: Session 1: 30min run with 1min effort (3k time trial pace) every 6min (so at 6/12/18/24) Session 2: interval session: faster than 3km time trail pace... 1. 2 x 3min effort with 3min rest between 2. 3 x 2min effort with 2 min rest between 3. 3 x 1min efforts with 90 sec rest between 4. 4 x 30 sec rest with 60 sec rest between Optional 3rd session: 25 -30min easy
11.01.2022 Session 40/41. Plyometric variations for power #strengthbuilding #coordinationtraining
11.01.2022 Session 40/41. Speed session #plyometricsforstrength #plyometricsforpower
10.01.2022 I hope people are taking this opportunity to improve their aerobic endurance capacity. No equipment required. Next week sessions will be available tomorrow.
09.01.2022 Glut me activation 3 x exercises - 2 sets of 10 each leg for each exercise
09.01.2022 Weighted Russian twist
07.01.2022 YTP session update. After careful consideration the Beach session (31/41) planned for this Sunday will, unfortunately, not go ahead. Being in an open public place in the current climate with 20-30 kids in one spot is not an image YTP wants to project even though its within the governments current social gathering guidelines. I hope participants can understand. However, the session planned for Monday (41/41) at Helensvale training field will still be on at this stage. Why y...ou ask? The training ground is relatively confined from public view, I ensure good personal distancing during the session, Our numbers are well below the recommended 500 in an outside area and children in the YTP age brackets are considerably less vulnerable to this virus. The possibility of someone currently in the YTP group having the virus and passing it on is extremely unlikely. However, If you or anyone in your family are not feeling well over next few days then dont attend. If you dont want to participate then thats ok. If anyone tests positive in your family over the next few days then let me know immediately.
07.01.2022 Plyometric jump for distance
06.01.2022 Endurance week 5: Session 1: 30min easy Session 2: 7-10min easy, 3km time trial. Hard running... Session 3 optional: strength 10 x 20-30sec hill sprint walk back rest
06.01.2022 Endurance Week 6: Session 1: 40min easy Session 2: 2 sets of below (that is one set) with 5min rest between sets... Pace for all run at 120% of 3km time trial pace. Eg if you run at 4min 30sec /km pace for 3k, then pace needs to be approx 4.00min/km for each run. Not flat out sprints. 2 x 400 (with 90sec rest between) 3 x 300 ( with 80 sec between runs) 5 x 200 ( with 60 sec rest) Optional Session 3: 25min run with 60 sec hard run every 4 min
04.01.2022 Agility grid variations, no equipment required
02.01.2022 Plyometric jump for height
01.01.2022 Single leg hop for distance
