LUKE MEEHAN WESTERN BULLDOGS FOOTBALL CLUB Senior Physical Conditioning Assistant

MY BACKGROUND

CONTENTS The Bulldogs Conditioning Program Practical Applications for Level 1 coaches Question Time

WESTERN BULLDOGS FOOTBALL CLUB PHYSICAL PREPARATION “OUR PROGRAM”

Successful Program Requirements Hard Working Culture Individual Prescription for all training stimulus Variety Well Organised Good Communication Meet all Physical Requirements for the sport – what are the demands of AFL footy?

^MAX ACCELERATIONS 29% HIGHER DEMANDS OF THE GAME 10.5-13.5km Covered 117-182meters run per minute 204-575m MAX SPRINT DIST* 2.6-3.8km HIR (23-29%)+ 73-124 MAX ACCELERATIONS^ IN FINALS *SPRINT DIST 6% HIGHER +HIR% 2% HIGHER ^MAX ACCELERATIONS 29% HIGHER

WHAT DOES THAT TELL US? GAME IS AN INTERMITTENT ENDURANCE EVENT REQUIRING SIGNIFICANT 1.REPETITIOUS SPRINTING OF VARIOUS LENGTHS & INTENSITIES 2.PHYSICAL CONTESTS GAMES ASKS A PLAYER TO HAVE A MULTI-DIMENSIONAL PHYSICAL PROFILE ENDURANCE, STRENGTH, POWER, SPEED, SPEED ENDURANCE, AGILITY

COMMON DENOMINATOR AFL IS A RUNNING BASED GAME 2 HOURS LONG

Pre-Christmas Weekly Schedule   MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY AM Running & Skills X-Train & SE Circuit Speed & Skills X-Train Ironman off PM Core Stability & UB Weights LB Strength UB wgts

Pre-Christmas Weekly Schedule Post Christmas Weekly Schedule   MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY AM Skills & Running X-Train & Power Circuit Speed & Skills UB wgts Ironman off PM Core Stability & UB Weights LB Strength X-Train   MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY AM Running & Skills X-Train & SE Circuit Speed & Skills X-Train Ironman off PM Core Stability & UB Weights LB Strength UB wgts Hills depending on loads

Pre-Christmas Weekly Schedule INSEASON SCHEDULE   MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY AM Recovery & Strides Skills Development Skills Main Skills OFF Recovery PM UB Wgts LB Wgts MATCH   MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY AM Running & Skills X-Train & SE Circuit Speed & Skills X-Train Ironman off PM Core Stability & UB Weights LB Strength UB wgts Extra X-Training

We go against the trend to an extent. High Volume  High Speed Trend has been to look for the new “IT” training method that will blow away the competitors We go against the trend to an extent. High Volume  High Speed Sports Science with GRUNT

PREPARE TO BE THE HARDEST STRONGEST MOST SKILLED RUNNING TEAM 2010 FOCUS PREPARE TO BE THE HARDEST STRONGEST MOST SKILLED RUNNING TEAM IN THE AFL IN THE 4TH QUARTER

CAPACITY DEVELOPMENT & TRAINING MODALITIES ENDURANCE DEVELOPMENT RUNNING, X-TRAINING, SKILLS, BOXING SPEED ENDURANCE DEVELOPMENT RUNNING, X-TRAINING (VIA INTERVALS), SKILLS, BOXING STRENGTH WEIGHT TRAINING SPEED / POWER / AGILTY RUNNING, WEIGHT TRAINING, PLYOMETRICS, MUSCULO-SKELETAL RANGE, SKILLS

ESTABLISH BASELINE – 3KM (3.2KM) PRESCRIBE TRAINING PACES DANIELS VDOT RUNNING TRAINING ESTABLISH BASELINE – 3KM (3.2KM) PRESCRIBE TRAINING PACES DANIELS VDOT ENDURANCE (CONTINOUS) BASE INTERVALS – THRESHOLD SPECIFIC ENDURANCE (INTERMITTENT) FARTLEK, HILLS, CIRCUITS, SKILLS SPEED & SPEED ENDURANCE SPEED/AGILTY DEVELOPMENT GAME SPECIFIC SPEED & DISTANCE GRIDS/SKILLS HILLS SS

INDIVIDUAL PRESCRIPTION BASED ON STRENGTH TESTING STRENGTH TRAINING STRENGTH VS BULK INDIVIDUAL PRESCRIPTION BASED ON STRENGTH TESTING FOCUS ON STRENGTH ENDURANCE PRE-CHRISTMAS FOCUS ON POSTERIOR CHAIN DEVELOPMENT (BACK) FLEXIBILTY INCLUDED WITHIN SESSIONS INDIVIDUALISED PREHABILITATION & CORE STABILITY PRESCRIPTION

CHALLENGE - CONSOLIDATION OF STRENGTH/POWER GAINS HISTORY? STRENGTH TRAINING COMPETITION PHASE CHALLENGE - CONSOLIDATION OF STRENGTH/POWER GAINS HISTORY? NAB CUP APPROACH – Keep Training? PERIODISATION – AIM FOR MAX STRENGTH LIFTING @ KEY TIMES IN-SEASON

PRACTICAL APPLICATIONS FOR LEVEL 1 COACHES Running Prescription Running Modalities Strength Prescription

Daniels V.Dot Principle

3KM Time VDOT Score 1KM Pace 800m Pace 500m Pace 400m Pace 17:56 30 6:24 5:06 3:12 2:33 16:59 32 6:05 4:52 3:02 2:26 16:33 33 5:56 4:46 2:58 2:23 16:09 34 5:48 4:38 2:54 2:19 15:45 35 5:40 4:32 2:50 2:16 15:01 37 5:25 4:20 2:42 2:10 14:21 39 5:12 4:10 2:36 2:05 14:03 40 4:04 2:02 13:28 42 4:54 3:54 2:27 1:57 13:11 43 4:49 3:50 2:25 1:55 12:55 44 4:43 3:46 2:22 1:53 12:40 45 3:42 1:51 12:26 46 4:33 3:38 1:49 12:12 47 4:29 3:34 2:13 1:47 11:58 48 4:24 3:30 2:12 1:45 11:45 49 3:26 1:43 11:33 50 4:15 3:24 2:07 1:42 11:21 51 4:11 3:20 2:06 1:40 11:09 52 4:07 3:16 2:03 1:38 10:58 53 3:14 1:37 10:47 54 4:00 3:10 2:00 1:35 10:37 55 3:56 3:08 1:58 1:34 10:27 56 3:53 3:06 1:56 1:33 10:17 57 1:31

Running Modalities Grid Fartlek Running Stairs Hills Suicides Wrestle & Run Agility Games

Grid Fartlek ALTERNATIVES... Have 4 groups Choose your times (demands of footy?) Run for between 4-6 mins with rest in between Make footy specific with change of direction etc.. ALTERNATIVES...

Strength Prescription 100% 95% 90% 85% 80% 75% 1 1-3 4-6 7-8 10-12 12-16