1. LUKE MEEHAN WESTERN BULLDOGS FOOTBALL CLUB
Senior Physical Conditioning Assistant

2. MY BACKGROUND

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

4. WESTERN BULLDOGS FOOTBALL CLUB
PHYSICAL PREPARATION
“OUR PROGRAM”

6. 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?

7. ^MAX ACCELERATIONS 29% HIGHER
DEMANDS OF THE GAME
km Covered
meters run per minute
m MAX SPRINT DIST*
km HIR (23-29%)+
MAX ACCELERATIONS^
IN FINALS
*SPRINT DIST 6% HIGHER
+HIR% 2% HIGHER
^MAX ACCELERATIONS 29% HIGHER

8. 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

9. COMMON DENOMINATOR
AFL IS A
RUNNING
BASED
GAME
2 HOURS LONG

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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 KEY TIMES IN-SEASON

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

20. Daniels V.Dot Principle

21. 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

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

23. 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...

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