A CONTACT ATHLETES GUIDE TO BUILDING
THEIR TRAINING WEEK AROUND GAME DAY,
INCLUDING A FREE 6 WEEK PROGRAMME.
GAME READY
6 WEEK PLAN
JT PERFORMANCE
THANK YOU.
*SKIP TO PAGE 4 FOR THE PROGRAMME...
We've seen hundreds of athletes get
stuck in this vicious cycle.
Grinding all pre-season to build
muscle, strength, and speed...
...to lose it all during the in-season.
You try training harder but end up
underperforming in games due to
fatigue and injury.
You try pulling away from training,
but you find you’re rapidly losing
strength and size.
The vicious cycle continues year after
year and you never end up
progressing as an athlete.
THANK YOU.
*SKIP TO PAGE 4 FOR THE PROGRAMME...
To help you stop this cycle we have
written this quick guide, providing an
approach to structuring your training
week as an athlete.
You see plenty of effective
powerlifting and bodybuilding
programs on the web, but very few
for athletes (and 90% of them are
crap).
Our team has developed this plan
based on years of reading,
researching, and working within
professional contact sports.
We truly hope this free eBook
removes some of the confusion
around in-season training and
makes you a better athlete.
GAME-DAY +1 (THE DAY AFTER)
RECOVERY DAY
We kick off the week with recovery.
Your body and mind will have taken a huge beating from the game (and
from the few drinks after).
Take this as seriously as a day of training.
The quicker we can remove this sluggishness, the faster we can start
training.
Simply accumulate 100 points using your preferred methods. Watch one
of our previous educational videos (usually reserved for our athletes) as a
guide.
POINTS
RECOVERY METHOD
ESSENTIAL
8HOURS OF SLEEP
ESSENTIAL
EATING LIKE AN ADULT
50
30MINUTES OF MASSAGE
50
20MINUTE NAP
30
20MINUTES LOW INTENSITY CARDIO
30
20MINUTES MOBILITY
20
10MINUTES MEDITATION
20
HOT/COLD CONTRAST SHOWERS
20
COMPRESSION GARMENTS
-20
EXCESSIVE SCREEN TIME
-20
ALCOHOL CONSUMPTION
-20
EXCESSIVE CAFFEINE INTAKE
GAME-DAY +2 (THE SECOND DAY)
LOWERS + SPORT
It may sound counterintuitive to have a lower-body session and a sports
training session only two days after the game...
However, we want our legs to be as fresh as possible for the game later in
the week, so it's important we "front load" the training stress.
The lower-body session isn't particularly taxing; you shouldn't need to slam
a pint-sized monster energy drink to complete this one.
We're looking to maintain muscle mass and minimize injury risk. Be calm
and focused, come in, and simply get the work done:
ORDER EXERCISE
W1
W2
W3
W4
W5
W6
5 @ 30%
4 @ 35%
3 @ 40%
4 @ 40%
3 @ 45%
2 @ 50%
3 @ 45%
2 @ 50%
2 @ 55%
3X5
@ 30%
8-10
A1
TRAP-BAR OR BARBELL JUMP
3X5
@ 30%
3X5
@ 30%
A2
PLYOMETRIC (I.E. TUCK JUMP)
3-6
3-6
5-8
5-8
8-10
B1
SQUAT (BACK, FRONT, ZERCHER)
3X8
@ 60%
8 @ 60%
6 @ 70%
5 @ 75%
6 @ 70%
5 @ 77%
3 @ 82%
8 @ 60%
6 @ 72%
5 @ 77%
6 @ 72%
5 @ 80%
3 @ 85%
5 @ 77%
3 @ 85%
2 @ 90%
B2
JUMP (I.E. BROAD JUMP)
1-3
1-3
1-3
1-3
1-3
1-3
C1
HINGE (RDL, SL RDL)
2-4
x 10
2-4
x 10
2-4
x8
2-4
x8
2-4
x6
2-4
x6
C2
DB SL CALF RAISES
2-4
x 12
2-4
x 12
2-4
x 10
2-4
x 10
2-4
x8
2-4
x8
D1
GOBLET LATERAL LUNGE
1-3 x
6
1-3 x
6
1-3 x
6
1-3 x
6
1-3 x
6
1-3 x
6
D2
NORDIC HIP HINGE
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
D3
KNEELING ROLL-OUT
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
*Percentage of squat max
Rest 2-3minutes
Rest 3-5minutes
Rest 2minutes
Rest 2minutes
GAME-DAY +3 (YOUR FAVOURITE DAY)
UPPERS ARMOUR
Maintaining muscle mass is important.
If you're a contact athlete building upper body muscle mass acts as what
Dan John calls 'armour building': it helps protect you from big hits!
If you follow my work, you know the importance of armour building the
neck to help prevent the most devastating injury - concussion.
Plus, building the upper body is great for confidence. Legendary NFL
strength coach Joe Kenn says: ‘the most transferable skill from the weight
room to the field is confidence’.
ORDER EXERCISE
A1
SMITH MACHINE BENCH THROW
*Percentage of bench max. Use
landmine split jerk, if no smith machine
A2
DB EXTERNAL ROTATIONS
B1
BENCH PRESS
B2
DB ROWS (3S ISO)
B3
NECK PROGRESSION
C1
LANDMINE PRESS
C2
CHIN-UPS
D1
D2
Rest 2-3minutes
W1
W2
W3
W4
W5
W6
3X5
@ 30%
3X5
@ 30%
5 @ 30%
4 @ 35%
3 @ 40%
4 @ 40%
3 @ 45%
2 @ 50%
3 @ 45%
2 @ 50%
2 @ 55%
3X5
@ 30%
10
10
10
10
10
10
3X8
@ 70%
8 @ 70%
6 @ 75%
5 @ 80%
6 @ 75%
5 @ 82%
3 @ 88%
8 @ 70%
6 @ 75%
5 @ 80%
6 @ 77%
5 @ 85%
3 @ 90%
5 @ 85%
3 @ 90%
2 @ 95%
3
x 10
3
x 10
3
x8
3
x8
3
x6
3
x6
FOLLOW NECK PROGRESSION GUIDE (CLICK)
Rest 2-4minutes
2-4
x 12
2-4
x 12
2-4
x 10
2-4
x 10
2-4
x8
2-4
x8
2-4
x 12
2-4
x 12
2-4
x 10
2-4
x 10
2-4
x8
2-4
x8
DB FARMERS WALK
1-3 x
30S
1-3 x
30S
1-3 x
30S
1-3 x
30S
1-3 x
30S
1-3 x
30S
INCLINE BICEPS CURLS
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
Assisted or loaded as needed.
Rest 2minutes
Rest 2minutes
GAME-DAY +4 (GAME PREP)
SPORT + FITNESS
Your legs should be feeling fresh by this point.
Ready for a quality training session, and that should be the focus.
If you want to get better at sport, play it!
That's our number one. Too many athletes make the mistake of going into
training with heavy legs.
We're smarter. We've deliberately front-loaded our week to allow us to be
fresh for this training session and the game ahead.
However, if either of the two points applies to you it may be a good idea to
sprinkle some fitness and/or speed work onto the end of your session:
1) Your lack of fitness stops you from expressing your sporting skill
2) Your training session isn't hard enough to elicit a fitness and speed
stimulus
You may utilise something like top-end sprints (+drills) or tempo runs at the
end of your session to boost that, however, it completely depends on what
you did during the session:
ORDER EXERCISE
W1
W2
W3
W4
W5
W6
A
ANKLING
1-3 x
10m
1-3 x
10m
1-3 x
15m
1-3 x
15m
1-3 x
20m
1-3 x
20m
B
BOOM BOOMS
1-3 x
10m
1-3 x
10m
1-3 x
15m
1-3 x
15m
1-3 x
20m
1-3 x
20m
C
STRAIGHT-LEG BOUNDS
1-3 x
10m
1-3 x
10m
1-3 x
15m
1-3 x
15m
1-3 x
20m
1-3 x
20m
D
TOP-END SPEED EXPOSURE
0-3
(5m
fly)
0-3
(5m
fly)
0-3
(10m
fly)
0-3
(10m
fly)
0-3
(15m
fly)
0-3
(15m
fly)
E
TEMPO RUNS
RUN 100M AT 60-70% OF MAX SPEED ON A ROLLING 75SEC CLOCK. IF IT
TAKES 15SEC TO RUN, REST 60SEC. REPEAT FOR 5-10 REPS OF 1-3 SETS.
Rest 30s between sets
Rest 30s between sets
Rest 60-90s between sets
Rest until fully recovered. Fly
= distance at top speed.
Rest 3minutes between sets
GAME-DAY -2 (FIRE-UP THE ENGINE)
SPEED, POWER, PUMP
Prime the system.
We know it’s important you get exposed to speed one-two times a week if
you want to get faster.
The same applies to gaining muscle mass, you want to be stimulating the
same muscle groups twice a week.
This session makes you feel good: firing up the nervous system with speed
and power as well as filling out the sleeves.
Ready for game day.
ORDER EXERCISE
W1
W2
W3
W4
W5
W6
A
MULTI-DIRECTIONAL POGOS
3X5
EACH
3X5
EACH
3X8
EACH
3X8
EACH
3 X 10
EACH
3 X 10
EACH
B
WALL DRIVES
2x
5/s
2x
5/s
2x
5/s
2x
5/s
2x
5/s
2x
5/s
4-8 x
10M
4-8 x
15m
4-8 x
15m
4-8 x
20m
Rest 30s between sets
Rest 30s between sets
C
ACCELERATIONS
4-8 x
10M
D1
TRAP-BAR JUMP
3X5
@ 30%
3X5
@ 30%
D2
PLYOMETRIC (I.E. BOUNDS)
3-6
3-6
E1
PUSH PRESS
3X8
@ 70%
E2
PULL (ROW OR CHINS)
3
x 10
F
PUMP
Rest 30s per 10m
Rest 2-4minutes
Rest 2-4minutes
4-8 x
20m
4 @ 40%
3 @ 45%
2 @ 50%
3 @ 45%
2 @ 50%
2 @ 55%
3X5
@ 30%
5-8
5-8
8-10
8-10
8 @ 70%
6 @ 75%
5 @ 80%
6 @ 75%
5 @ 82%
3 @ 88%
8 @ 70%
6 @ 75%
5 @ 80%
6 @ 77%
5 @ 85%
3 @ 90%
5 @ 85%
3 @ 90%
2 @ 95%
3
x 10
3
x8
3
x8
3
x6
3
x6
5 @ 30%
4 @ 35%
3 @ 40%
OPTIONAL HYPERTROPHY WORK (ISOLATION EXERCISES FOR UPPERS
AND CORE IN THE 8-20 REP RANGE)
GAME-DAY -1 (PREP FOR BATTLE)
PREPARATION
Take this time to relax and mentally prepare for the game.
It's a good idea to perform any additional tactical and technical analysis on
the team you'll be facing on the weekend, and any key objectives you have
for your individual performance.
How you get your mind in the right place is highly individual, find out what
works best for you:
Visualisation, goal setting, journals, reviewing match footage, going through
basic skills, switching off completely, mobility or the 100 point recovery
system.
POINTS
RECOVERY METHOD
ESSENTIAL
8HOURS OF SLEEP
ESSENTIAL
EATING LIKE AN ADULT
50
30MINUTES OF MASSAGE
50
20MINUTE NAP
30
20MINUTES LOW INTENSITY CARDIO
30
20MINUTES MOBILITY
20
10MINUTES MEDITATION
20
HOT/COLD CONTRAST SHOWERS
20
COMPRESSION GARMENTS
-20
EXCESSIVE SCREEN TIME
-20
ALCOHOL CONSUMPTION
-20
EXCESSIVE CAFFEINE INTAKE
GAME DAY.
You've done the hard graft, now it's about getting your mind right.
Do what you need to do to be psychologically prepared for the game. This
usually involves some rituals specific to you.
Also, make sure you nail pre-game nutrition. This can give you a real edge
on the day:
PRE-GAME NUTRITION
Consume high carb meal you're familiar with. Keep fat and fibre low to
3-4hrs out -- prevent gastrointestinal distress.
2hrs out ---
Aim to drink 500ml or 6-8 ml per kg body weight in the 2 hrs before the
competition.
Consume easily digested carb meal (around 1g per kg of bodyweight),
1hr out ------ such as bagel and jam.
30min out -- Consider supplementation of these 3 key supplements:
1
2
Nitrates
Have been shown to improve aerobic endurance, power output, and muscle recovery
(Senefeld et al., 2020). Aim for 6,4-12.8mg per kg of bodyweight.
Beta-alanine
Has been shown to improve anaerobic fitness (Donovan et al., 2012)
You don't need to consume prior, but many do. Aim for 3-6.5g/day. It may take up to 4
weeks before full effect are felt.
3
Caffeine
By blocking A1 receptors, caffeine can reduce sleepiness, increase endurance, pain
tolerance, and power output (Salinero et al., 2019).
For a boost in performance, take 100-200mg prior to exercise.
*BONUS PUMP
Too many athletes lose muscle mass in season.
You’re so beat up from the weekend, it’s hard to get enough volume in
within the week to maintain muscle mass.
That’s where 15-minute hypertrophy sessions come to your rescue (thank
you Dan Howells for the idea!)
These sessions can be slotted within any time of the week and they can
be done multiple times (depending upon fatigue).
A few rules we use:
Mostly stick to isolation movements
Focus on the higher rep range (12+)
Upper-body works way better (we haven’t used them for lower-body
in the past)
Strength-at-length movements work great (to help with mobility at
the same time)
Don’t get psyched up. Punch away at the clock.
*Most people have dumbbells, bands, kettlebells, or some form of
equipment at home. However, bodyweight movements work fine too.
ORDER EXERCISE
W1
W2
W3
W4
W5
W6
A1
DB Z PRESS
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
A2
DB BENT-OVER ROWS
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
B1
PUSH-UP PLUS
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
B2
DB PULLOVER
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
C1
DB CURLS
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
C2
DB TRICEPS EXTENSIONS
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
1-3 x
6-15
Rest 30s between sets
Rest 30s between sets
Rest 30s between sets
ANSWERING YOUR QUESTIONS
FAQ'S
QUESTION: Can I use this to prepare for the season?
Yes. Just substitute the game-day for sports training with either speed work
or weights (depending on what you need more)
QUESTION: What if I have a shorter turn-around than
7 days, or have more than one match a week?
You need to remember two things. Your priority is to stay fresh for gameday, so don't do anything that will reduce your performance. Sounds simple,
but often overlooked.
If that means not performing squats for a week, don't stress. We know from
Issurin (2001) that it takes ~30days to lose strength, so they can wait a week.
However, be conscious that it only takes ~5 days to start losing maximal
speed.
QUESTION: I often pick up low-level injuries from
contact that can take a few days to recover from,
how do I work around that?
Keep plan B as close to plan A as possible.
Pick up a shoulder niggle from a big hit on the weekend, and don't think you
have enough range of motion in the shoulder?
Try a floor press instead of a bench press.
There're countless ways you can achieve the same adaptations, so be
flexible with your exercise selection if you need to.
QUESTION: How many "extra" speed or conditioning
reps should I do?
As a rule of thumb, you want to get in at least 1 exposure of top-end
sprinting per week. If you didn't get this during sports training, make sure to
supplement. Conditioning wise depends on how much of a priority it is to
you.
THIS IS JUST A GENERIC GUIDE.
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