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

Types of training

Combination training

Our previous routines described above combined both max strength and power development in the one routine. Generally, the power lift or exercise is placed at the start of the routine such that the player is fresh and fatigue does not impact on the power output attained. Max strength exercises are then completed using the core lifts such as the back squat and bench press. Combination training has been shown to be effective in improving max strength and power (Mangine et al 2008, Mihalik et al 2008).

A number of options exist for combination training with the S&C coach planning a number of plyometric exercises into the early part of the session and then following with several sets of the back squat or front squat and the bench press where max strength is the emphasis.

Dynamic warm-up
3-5 minutes
Jump and slam medicine ball

5 reps with 30 seconds rest

Jump to box

5 reps with 30 seconds rest

Plyometric push-up

5 reps with 30 seconds rest

Power box step-up

5 reps each leg with 30 seconds rest

Medicine ball overhead throw

5 reps with 30 seconds rest

Table 9. Plyometric exercises that are placed at the start of the training unit. 3 sets are repeated and the player then proceeds to complete a max strength routine of back squats and bench press.