Striving for Excellence | 14.05.2018 | Lacome M.
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Prehab
2 x 4 NHE
2 x 6 SLDL
2 x 8 Russian Belt Squat
Lower body Strength/Power
Squat: 2-3 x 4-6 Reps
Lat. Lunges: 2 x 6 Reps
Power Clean / Squat Jumps: 2-3 x 3-4 Reps
Med. Plyo: 3 x 6 Reps.
~ 70/96 Reps / week
~ 3-4-min ‘under tension’.
>300-450 Acc / week
>75-100 Dec / week
~13-18-min ‘under tension’
Off
R2
Strength
Endurance
Speed
Rc
Off
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Typical Strength session (60’)
WU: 10’
Strength: 20’ - ~50 Reps totals.
Po: 4v4: 2 x 4-min
Gs: 4v4+GKs (30x25m) 4-6 x 3-min
“the three main training (acquisition) days in the week will alternate the physical fitness component.”
(Delgado-Bordoneau & Mendez-Villanueva)
R2
Strength
Endurance
Speed
Rc
Off
Game
Game
(Lacome et al. 2018)
R2
Strength
Endurance
Speed
Rc
Off
Game
Game
Mechanical work can be under loaded or at least matched using various periods of 8v8 PO.
“4v4 (<5-min) and (to a lesser extent) 6v6 SSGs (2-15-min, CD) can be used to overload MechW intensity.”
(Lacome et al. 2018)
(Lacome et al. 2018)
Understand THIS !
Propose drills adaptations (size, player density, rules) to load/deload strength appropriately &/or top-ups
(Buchheit et al. 2018)
(Lacome et al. 2018)
Striving for Excellence | 14.05.2018 | Lacome M.