I accept cookies from this site

We use cookies to help make this website better. To find out more about the cookies we use, please read our Cookies Policy. If you continue without changing your cookie settings, you consent to this use, but if you want, you can find information in our Cookies Policy about how to remove cookies by changing your settings.

LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning

Planning the gym-based programme

Programme design

The two unit per week programme outlined here may be described as a Linear periodised model. It is an effective and productive approach when training for general strength. Later on, the player may be moved onto a more undulating and varied periodised approach that aims to develop further strength and also power. For our purposes however, and given the early stages of training, the routine advances from the circuit based routine and is intended to introduce the player to greater intensity in resistance training and to progress the player’s technical competence in the core lifts especially.

Key points to highlight are the principles of overload and progression. Greater ‘overload’ may be attained when the athlete can successfully complete the upper end range of repetitions noted in the tables provided. For example, when the player completes 8 repetitions with a load of say 80kg in the front squat for 3 sets then he or she might then add 5kg to this load on the next training day for this exercise. The increased load of 85kg will likely mean that he or she is not able to complete 8 repetitions for the required 3 sets in the next unit of training but instead may attain 8, 6 and 6 repetitions successfully with the new load. When 3 sets of 8 repetitions can be completed with the new load, then the player can advance another 5kg load in the exercise. This overload and ultimately progression will lead to greater strength gains. The programme is an 8-week one and after this the coach may choose to advance the load used and reduce the repetitions completed such that the focus is on greater strength and power.

Note that the repetition number starts with lower reps for some exercises and builds to a greater repetition number over the 8 weeks to a higher rep. These are for the supplementary exercises. The core lifts however may reduce as the load is increased and so this may progress from 8 to 6 to 4 reps over the 8 week period with the reps progressing from an 8RM load in weeks 1-2 to a 6RM load on weeks 3,4 and 5 and on to a 4RM load in weeks 6,7 and 8.

The rest recovery between sets may be between 1 to 3 minutes. However, the S&C coach may wish to use a superset approach by completing two exercises, one after the other. The exercises should not tax the same muscle group or movement pattern and so the superset approach may not interfere with the completion of either of the exercises.