Heidelberg FC Running Program: Christmas 2013-­‐14 Overview: This program contains a high volume of running. To avoid overuse related injuries, all running sessions must be followed by an off-­‐legs day. This may involve weights, cardio or rest. It is important that all players undertaking this conditioning program take care and responsibility of your bodies. If there is abnormal pain during any of the running sessions replace that session with the Cardio/X-­‐Training session. Repeat 200’s & Repeat 500’s: These two running exercises have a similar progression format. If you find the times at which you must complete the 200’s or 500’s in too easy, you may progress to the next week. It is important to challenge yourself during these exercises. If you do not challenge yourself, you will not improve. Once you find yourself progressing at any level, you may move on to the next stage, regardless of the weeks written on the program. HFC Warm-­‐up Protocol: Perform warm-­‐up before each training session. Use athletics track, football oval or cross-­‐country track to perform running sessions. Stay clear of hard surfaces i.e. Concrete or road surfaces. •
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1 Static Stretch: Hip flexors/groins. Jog: Light intensity for 30sec. Static Stretch: Calves. Dynamic Stretch: Walking hamstring (toe-­‐touches), walking quad, walking single-­‐leg deadlift. Jog: Increased intensity for 20sec (@70-­‐80%). Dynamic Stretch: Back rotations, hamstring flicks, rock climbers. Run: High intensity for 20sec (@90%). Dynamic Stretch: Glut Stretch, 10 hip bridges (each leg), Leg swings. Straight line run throughs off boundary (falling forward to 90%, quick feet to 90%). Jog back. Running Session 1 (Monday) Repeat 200’s: Players are to find a full size football oval in which to run the repeat 200m sprints. Most full size AFL grounds measure at 200m around the boundary from point post to point post at the opposite end of the oval. •
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Week 1 & 2: 2 x (4 x 200m) sprints under 36sec / 36sec rest. 5mins Rest between sets of 4. Week 3 & 4: 2 x (4 x 200m) sprints under 34sec / 34sec rest. 5mins Rest between sets of 4. Week 5 & 6: 2 x (4 x 200m) sprints under 32sec / 32sec rest. 5mins Rest between sets of 4. Cardio/X-­‐Training Session 45-­‐60 minute session. X Training, swimming or combination of both. X-­‐Train (45mins): •
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Bike: 10 x 120 sec HARD/ 30sec SLOW Elliptical (or Row): 10 x 90 sec HARD/ 60sec SLOW Grinder: 12 x 30sec HARD/20sec REST Swim (45mins): 50m (30sec rest), 100m (1min rest), 150m (1min rest), 200m (90sec rest), 250m (90sec rest), 300m (2min rest), 250m (90sec rest), 200m (90sec rest), 150m (1min rest), 100m (1min rest), 50m (finish). 2 Running Session 2 (Wednesday) Repeat 500’s: Players are to find a full size football oval in which to run the repeat 500m sprints. Most full size AFL grounds measure at 450m around the boundary. To run the 500m sprint, you may start behind the goals and sprint for 1 full lap + 50m to total 500m. After completing a 500m walk back to the goals to be ready to start again. Week 1 & 2: 2 x (4 x 500m) sprints under 95sec / 95sec rest. 5mins Rest between sets of 3. Week 3 & 4: 2 x (4 x 500m) sprints under 90sec / 90sec rest. 5mins Rest between sets of 3. Week 5 & 6: 2 x (4 x 500m) sprints under 85sec / 85sec rest. 5mins Rest between sets of 3. •
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Running Session 3 (Friday) Fartlek (40mins): •
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4x 40sec HARD run/20sec EASY jog 2min rest 4x 30sec HARD run/30sec EASY jog 2min rest 4x 20sec HARD run/30sec MODERATE jog Finish Please ensure that you continue to commit yourself to the program, the Christmas break is a very important time to set yourself up and prepare your body for the 6 week heavy block of training commencing February 1st 2014 Merry Christmas. Have a safe and happy new year and enjoy this time with family and friends. Craig Hunter 3