Elements of fitness are core, stability, strength, agility, balance, flexibility, aerobic and anaerobic capacity, nutrition, and rest
Conditioning plays an important role in reaching high athletic goals. We must focus on all the elements of fitness. Strength is and element the team really needs to improve on. Having a fitness program in your life, is a life long gift. Try not to make the work outs a chore. Make them a life style. The program is designed for 13-year-old athletes and older. Younger athletes are encouraged to be active in all sport activities. If you are an ability athlete and do not have much lifting experience follow the age class-lifting program. This will be the case for most of our first year JII athletes. Eat a balanced diet, drink plenty of fluids, and get 8 to 10 hours of sleep.
Warm up:
This should be done for 10 minutes or more and done before every work out.
Ø 5 min of light jogging,
Ø 5 minutes of agility work,
Walking lunges, high knees, and heels to the butt, power skips, speed picks ups, karaoke. Follow this up with some stretching.
Bar warm up:
This is to be done before doing any lifting.
Ø 1 x 6 with just the bar, do up right rows, bent over rows, good mornings, front squat, back squats.
Ø Ability athletes add press and balance to this warm up.
Cool Down:
This is to be done for 10 minutes after each work out.
Ø Light jog, spin on a bike, walking at a good pace
Ø Stretching
Ø 5 min of leg draining (feet above your body on a wall - keep them up untill they tingle!)
Strength
The program will consist of a three phases: adaptation, maximum strength, and power. The first two cycles (adaptation, maximum strength) are each 6 weeks. The third cycle, (power) is three weeks. The lifting is to be done three times a week.
A Maximum strength test is to be performed before your first training. This is to be over seen by a coach in your area or myself. You may also use a calculating weight chart. You will retest again after the first six weeks and again at week 12.
Ø Always use spotters
Ø Have collars on the bar
Ø Use a weight belt when lifting weight over 80% of your max.
Adaptation Phase
Ø Ability athletes lifts are:
o Front and back squats, lunges, dead lifts.
Ø Age class lifts are:
o Front and back squats, lunges, hamstring leg press on Swiss ball
(There is not a maximum percentage number for the Swiss ball leg press)
Week 1 40% of max 3 x 15 one to two minutes rest between reps first 6 weeks
Week 2 50% of max 3 x 12
Week 3 60% of max 3 x 10
Week 4 50% of max 2 x 15
Week 5 70% of max 3 x 10
Week 6 75% of max 3 x 12
Week 7, retest max strength the first day of lifting, and then use your new numbers for the next 6 weeks. If you are an ability athlete and have not done much lifting use the age class numbers from week 7 to 12. Take 3 to 6 minutes rest breaks between sets very important.
Maximum Strength
Ø Ability athletes lifts are:
o Front and back squats, lunges, dead lifts.
Ø Age class lifts are:
o Front and back squats, lunges, hamstring leg press on Swiss ball
(There is not a maximum percentage number for the Swiss ball leg press)
Week 7: 70% 1 x 8 80% 2 x 4 age class 60% 3 x 12
Week 8: 80% 2 x 3 85% 3 x 4 90% 1 x 1 age class 70% 3 x 10
Week 9: 85% 2 x 4 90% 2 x 2 95% 1 x 2 age class 75% 3 x 10
Week10: 80% 2 x 6 85% 1 x 3 age class 60% 3 x 8
Week11: 85% 2 x 4 90% 2 x 2 95% 1x 1 age class 70% 3 x 10
Week12: 90% 2 x 3 100% 1x1 age class 80% 3 x 6
Power Phase
Ability athletes lifts are:
Ø Ability athletes lifts are:
o Front and back squats, lunges, dead lifts.
Ø Age class lifts are:
o Front and back squats, lunges, hamstring leg press on Swiss ball
(There is not a maximum percentage number for the Swiss ball leg press)
Ø Emphasis speed of movement You will need three stations.
Ø Station 1- higher weight bar set (80%)
Ø Station 2-box jump do five jumps on the box in between lifts
Ø Station 3- the lower weight bar set (30-50% depending on week)
Move from station to station and perform the task with quick fluent movements. Rest three minutes between sets repeat until done
Week 13: 4 x 3 80% 4 x 8 30%
Week 14: 4 x 4 80% 4 x 8 40%
Week 15: 4 x 4 80% 4 x 8 50%
Olympic lifts This should be your third day of lifting during this phase. These lifts are to done, only if you have received coaching technique on these lifts.
Ø The lift sequence is Snatch Squat. Press and Balance, Heaves, Cleans, Clean & Jerks
Ø Start out with a weight you can work with and begin to build weight from there.
Ø Snatch Position Squat 2x5
Ø Press and Balance 2x5
Ø Heaves (from shoulders) 2x5
Ø Cleans 3x5
Ø Clean & Jerks 3x5
Core work:
Ø Is the most important part of this training program! It is the foundation for everything to build from The lifts listed below are to be included in the program twice a week in conjunction with the other exercises, play with the Swiss balls and medicine balls do up to 300 to 500 reps. Do the work every other day. The exercises below will get you started. You may add any exercises you like.
Lifts:
Ø bent over rows, lat pull downs in the front, seated pulley rows, back extension, up right rows 3 x 12 start out with weight that allows you to do the reps build on the weight
Ø 5% to 10% each week if you can.
Exercises
Ø 100's
Ø 3 x 20 crunches
Ø 3 x 20 crunches on Swiss ball
Ø 3 x 10 jack knife on the Swiss ball
Ø 3 x 15 reverse crunch
Ø 3 x 10 medicine ball sit-ups
Ø 3 x 10 medicine ball twist
Ø 3 x 15 side up on Swiss ball
Ø 3 x 10 medicine ball, twist toss
Ø 3 x 20 back extensions on Swiss ball
Aerobic Base:
Ø The workouts should be based on your maximum heart rate, which is 220 minus your age. (Example 220-47 = 173). Getting a heart rate monitor-will allow you to monitor your heart rate more accurately. (Monitors are becoming less expensive-please check into these).
Ø Workouts can be done in a pool, on a bike, running or on roller blades, Vary your workouts. Bike work requires the time to be doubled; pool time does not strengthen your leg tendons for the jumping we will do later in the year. The program will be modified after 8 weeks
Low intensity aerobic:
Ø This is to be done 3 times a week, done at a continues even pace. You should be able to hold a conversation while doing this.
Ø The target heart rate zone is 65% to 70% MHR
Ø The work out should last 20 min to 1 hr; build in to this over the next 8 weeks.
Threshold:
Ø 1 time a week. Target heart rate zone 80% to 85% MHR (Maximum Heart Rate) Do a warm up and cool down after this work out
Week 1 5 x 15sec 80% MHR 15 sec/walk 45sec/jog 3 min repeat
Week 2 5 x 20sec 80% MHR 15 sec/walk 45sec/jog 3 min repeat
Week 3 5 x 25sec 80% MHR 15 sec/walk 45sec jog 3 min repeat
Week 4 5 x 30sec 80% MHR 15 sec/walk 45sec jog 3 min repeat
Week 5 8 x 40sec 6 min jog between sets age class athletes 4 x 40 sec
Week 6 8 x 40sec 5 min jog between sets age class athletes 4 x 50 sec
Week 7 8 x 50sec 6 min jog between sets age class athletes 4 x 50 sec
Week 8 8 x 50sec 5 min rest between sets age class athletes 4 x 50 sec
Steady State:
Ø 1 time a week
Ø The target heart rate zone 75% MHR
Ø The work out is to be followed by a 10 min cool down
Ø This cycle should be preformed continuously/no break in between
Week 1: 1 x 10 min 75% MHR
1 x 5 min 60% MHR
1 x 5 min 75% MHR
Week 2: 1 x 15 min 75% MHR
Week 3: Repeat week1
Week 4: 1 x 20 min 75% MHR
Week 5: 1 x 15 min 75% MHR
1 x 10 min 60% MHR
1 x 5 min 75% MHR
Week 6: 1 x 20 min 75% MHR
Week 7: Repeat week 5
Week 8: 1 x 30 min 75% MHR
Flexibility:
Ø It is very important spend at least 10 minutes working on this every day.
Ø Hold the stretch for 30sec to 1 minute.
Ø Work on your whole body not just your legs.
Balance:
Ø You can do this along with your stretching every day. Swiss balls are an excellent tool to work with. Try to kneel or stand on the ball. Please do this on the grass or sand and with spotters.
Note: stretching before and after your workout is critical
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Sample Weekly Training - Create your own, and make it work for you.
Monday: am aerobic low intensity pm core lifting and core work
Tuesday: am aerobic low intensity pm lifting
Wednesday: am Threshold pm core lifting and core work
Thursday: am aerobic low intensity pm lifting
Friday: am steady state pm core
Saturday: am Olympic Lifting pm balance work
Sunday: rest
