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Off Season Weights Program |
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Thursday, 20 November 2008 09:40 |
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Off Season Weights Program
Ashley Jones
If you have taken a bit of a break you should do a week at least of break in work again to get everything firing, say 5 straight days of the following:
Monday – Power Snatch from floor 8 x 3, Band Box Squat 12 x 2
Tuesday – Block Power Clean + Push Press 12 x 2, Combo Good Morning 8 x 3
Wednesday – Block Split Snatch 12 x 2, Safety Bar Squats 8 x 3
Thursday – Clean + Jerk 12 x 2, Dead Lifts 8 x 3
Friday – Clean Grip Power Snatch 12 x 2, Front or Back Squat 8 x 3
The following programs can be used as an off season loading when you want to place more emphasis on explosive strength. It is a fairly advanced program and should have at least 5 years of regular weight training as a background to attempt it. Use it for 3 weeks then change the movements and go again if you have the luxury of a 6 week or longer off season.
The Wednesday workout is used as a conditioning workout, I have found this workout extremely beneficial when trying to drop a few kilograms of fat off players and improve their power to weight ratios. Also builds a great anaerobic endurance with heart rates at around 180 beats per minute at the completion of each set. | Monday | Friday | | Cleans from low block - alternate 3 x 6 @ 60% with 6 x 3 @ 80% | Cleans from high block - alternate 3 x 6 @ 60% with 6 x 3 @ 80% | | Cambered Bar Box Squat with Blue band 8 x 3 | ¼ Explosive Squat from pins in power rack alternate 3 x 6 @ 60% with 6 x 3 @ 80% | | Good Morning with Safety Bar – 4 x 6 | Deadlifts with bands on platform - alternate 3 x 6 @ 60% with 6 x 3 @ 80% | | Complex Style Weight Release Bench Press with 60% bar weight & 40 – 60% release weight – 5 x 5 (15 second rest between reps) | Push Press with thick bar with 6 seconds of eccentric - alternate 3 x 6 @ 60% with 6 x 3 @ 80% | | Bent Over Row – 4 x 8 – 12 (triple drop style) | Weighted Chins (rest pause 15 seconds between reps) 5 x 5 reps | Wednesday
Warm up with couplets either pressing snatch balance + squat snatch press or sots press for 6 sets of 2 – 3 reps progressing the loading each set.
Beastly Complex – 6 sets of 6 reps with 90 seconds between sets
Clean Grip Power Snatch from floor/Push Press /Overhead Squat/Hang Squat Clean/Front Squat/Romanian Dead Lift
Ash Jones
Head Strength Coach
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