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.

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

Planning the gym-based programme

Summary

Here in this topic, we have described a formal gym-based strength and power programme. The guidelines outlined are intended to allow the S&C coach to follow a step-by-step approach based on safe and effective practices that will allow the player to participate and benefit from a structured and supervised strength and power training programme.

The sample units presented here described a number of core power and strength lifts as well as the bench press, shoulder press, pulling movements, jump, land and reactive exercises as well as dynamic core stability exercises and gluteal activation exercises. The exercises selected represent just a fraction of the exercises that could have been selected yet the overall focus was to develop greater overall body strength in squat, push, pull, jump and land movement patterns. Further, we noted that given the common deficits in posterior chain strength we emphasised greater pulling and back extensor training compared to pressing and pushing.

Finally, we will continue with the resistance training planning process in our periodisation module which concludes this Pre-Level 2 course.