Brad Wescombe
Athlete Program
28/5/2014
Athlete Development: Training Program
Year: 2014
Pre-Season:
On-Season
Training:
Tuesday/Thursday
4:30-6:00PM
2x Trainings Tuesday/Thursday 4:15-6:00
Feb:
Training:
4:306PM
Game day: Saturday
Term 1
Jan:
Preseason
Term 2
Mar:
Apr:
May
Term 3
June
July
Aug
Term 4
Sep
Oct
Nov
Dec
Name: Bryce William Butler
Age: 16
D.O.B: 4/11/1997
Birth Place: North West Regional Hospital Burnie
Sporting Background: Basketball since he was 8 till he was 15, Football since he was 10, Soccer since
he was 7 till he was 12, Cricket since he was 11 till he was 14.
Sporting Achievements: Grade 10 Footy Premiers, 3x North West Cricket Interstate Champions
Current Training:
Burnie Dockers U17- 4-6:30, Tuesday and Thursday
Sunday Game Day
Strengths: Cardio, Agility, Speed and Response Time
Weakness: Strength and Injury Prone.
Monday:
Tuesday:
Wednesday: Thursday:
Rest Day
Training4:15-6:00
Rest Day
Training:
4:15-6:00
Friday:
Saturday:
Sunday:
Rest Day
Rest Day
Game Day2:00-4:30
Brad Wescombe
Warm Up Phase:
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Athlete Program
Main Phase:
Skills:
2-3 minutes of jump
rope.
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20 body weight squats.
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10 forward leg swings
left and right leg
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10 side leg swings- left
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and right leg.
Push Ups:
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-10 wide
-10 normal
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-10 diamond
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Agility Ladder X5
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-In In Out Out
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-One Foot in Each
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-Two Feet in Each
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-X-Over Zig-Zag
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-Ickey Shuffle
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Cool Down Phase:
Stretching:
20 left foot kicks.
20 right foot kicks.
20 left handballs.
20 right handballs.
20 moving target hits
left.
20 moving target hits
right.
20 checksides right
20 checksides left
20 snaps left
20 snaps right
20 ground pick ups
20 ankle pick ups
20 knee pick ups
20 waist pick ups
20 over head markshit target
Gym Program:
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28/5/2014
6x6 dumbbell squats10kg
2x10 leg curls- max
weight
3x10 leg extensionmax weight
3x15 leg press- max
weight
3x10 dumbbell lunges6kg
3x10 incline
benchpress- max
weight
3x12 dips
2x10 barbell dead lift40 kg
2x10 lat pulldownmax weight
2x10 tricep curls- 9kg
dumbbells
3x8 long bar bicep
curls- max weight
2x2 minute plank hold
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Shoulder Shrugs
Chest / Bicep Stretch
Forearm Stretch
Arm/Shoulder Stretch
Tricep/Lat Stretch
Stomach Stretch
Calf Stretch
Lower back Stretch
ITB / Hip
Hamstring Stretch
Thigh Stretch standing or laying on
floor
Each stretch goes for 30
seconds, with arm and leg
stretches you must do both
sides of you body.
Brad Wescombe
Athlete Program
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28/5/2014
2x max chin-ups
2x max push-ups
2x max bench-press
Exercise Functions
Body Weight Squats: To perform a body weight squat extend or cross your arms out in front
of you, your feet should be place a shoulder width apart. Slowly start to lower yourself,
bending at the knees, make sure to keep your back straight. Keep lowering yourself until your
thighs are parallel to the ground, make sure to keep your knees behind the tips of your toes,
then push yourself back up. The main function of a body weight squat is to help tone your
lower body muscles such as thighs and other muscles in the legs.
Forward Leg Swings: To perform a forward leg swing, stand next to a sturdy object and
hold the object with your left hand. Raise your right leg as high as you can in front of your
body whilst keeping your leg locked straight. When your leg reaches a comfortable height,
swing your back as far as it will go and then lower back to starting position. That is one
repletion, after completion of one whole set of swings, repeat on other leg. Main function of a
forward leg swing is to engage legs muscles such as hamstrings and hip flexors for activity.
Side Leg Swings: To perform a side leg swing, find and hold onto a sturdy object, raise your
right foot out to the side of you and when a maximum height is reached, swing the leg
through to the other side of your body. This is one repetition, after completing one set of
repetition swap legs and repeat the same. The main function of a side leg swing is to warmup and activate muscles in and around hip and groin areas for physical activity.
Push-Ups:
-Diamond: To perform a diamond push-up, lay on the ground and place your hands
together so that a diamond shape is formed between the middle of your hands,
your hands should be placed in the middle of your chest. Once in this position,
explode and push off from the ground as hard as you can until your arms are at lock
then slowly lower yourself down until chest touches the ground, this is one
repetition, repeat many to perform a set. Diamond push-ups work your chest,
deltoids, triceps and abdominal core muscles.
-Standard: To perform a standard push-up, lay on the ground and place your hand directly
under your shoulders and a little wider than a shoulder width apart. Once in this position
push yourself upwards as fast as you can, when arms are at lock lower yourself back to
ground until chest touches the ground, this is one repetition, perform multiple of these to
complete a set. Standard push-ups work your pectorals, deltoids, triceps and abdominal core
muscles.
-Wide: To perform a wide push-up, lay on the ground and place your hand
directly under your shoulders and two shoulder widths apart. Once in this position push
yourself upwards as fast as you can, when arms are at lock lower yourself back to
ground until chest touches the ground, this is one repetition, perform multiple of these
to complete a set. Wide push-ups work your pectorals, deltoids, triceps and abdominal
core muscles.
Brad Wescombe
Athlete Program
28/5/2014
Agility Ladder:
-Ickey Shuffle: Begin standing at the end of the ladder and to the left hand side of the
first square. Facing forward step laterally into the first square of the ladder with both feet.
Immediately step out with just the right foot. Place the left foot still in the square into the next
square of the ladder followed by the right foot on the outside. Immediately step out to the other
side with just the left foot. Continue this pattern moving as quickly as possible while maintaining
good body control. This is one repetition, complete multiple repetitions to complete a set. Ickey
shuffle works your calves, quads, hamstrings, outer thighs, groin, glutes and hip flexors.
-In In Out Out: Start by facing the ladder from the side. Step with the inside foot into the
first square followed by the second foot. Step back out with the inside foot to the side of the second
square followed by the other foot. Repeat the exercise continuously by stepping in with your inside
foot followed by the other foot, then stepping out with the inside foot followed by the other until
reaching the end of the ladder. This is one repetition, complete multiple of these to complete a set.
Side step works your calves, quads, hamstrings, outer thighs, groin, glutes and hip flexors.
-One Foot in Each: Start behind the ladder facing down it. Lead with either foot stepping 1
foot per square. This is one repetition, complete multiple of these to complete a set. One
Foot in Each works your calves, quads, hamstrings, outer thighs, groin, glutes and hip
flexors.
-Two Feet in Each: Start behind the ladder facing down it. Step with either foot into the
first square, followed by the second foot into the same square all the way down to the end of the
ladder. This is one repetition, complete multiple of these to complete a set. Two Feet in Each works
your calves, quads, hamstrings, outer thighs, groin, glutes and hip flexors.
-X-Over Zig-Zag: Start by facing down ladder and to the side. Step into the first square with
the left foot followed by the right foot. Step to the outside of the first square with the left foot
followed by the right foot. Step into the second square with the left foot followed by the right foot.
Continue repeating this exercise until you get to the end of the ladder. This is one repetition,
complete multiple of these to complete a set. X-Over Zig-Zags works your calves, quads, hamstrings,
outer thighs, groin, glutes and hip flexors.
Dumbbell Squats: To perform a dumbbell place the selected weight dumbbell in your
hands and your hands placed directly beside you, your feet should be place a shoulder
width apart. Slowly start to lower yourself, bending at the knees, make sure to keep your
back straight. Keep lowering yourself until your thighs are parallel to the ground, make
sure to keep your knees behind the tips of your toes, then push yourself back up. The
Brad Wescombe
Athlete Program
28/5/2014
main function of a dumbbell squat is to help tone your lower body muscles such as thighs and other
muscles in the legs.
Leg Curls: The leg curl is a basic isolation exercise targeting the hamstring area of your
leg. To perform a leg curl start with a light weight and lie face down on a bench. Adjust
the pads so that they are in a comfortable position around the ankles so that there is
some heel involvement in the effort. You don't want the pads too high up the calf so
that the effort places pressure directly on the calf muscles and achilles tendon. You
should adjust the weight so that you can do about 8 to 12 repetitions in each set,
lift the pads upward as you flex the knee joints. Lift the pad as far as it will go toward
the buttocks. Lift and lower the leg under control.
Leg Extensions: Leg extensions are a popular exercise for working out the muscles in
and around the thighs. To perform a leg extension sit on a padded seat provided.
Initially, select a light weight from the stack. Hook the feet under the bar. When set,
choose a weight that enables you to extend the legs straight with effort but not too
much strain and extend slowly on the way up and let it down steadily. Do 2 to 3 sets
of 8 to 12 repetitions each.
Leg Press: To perform a leg press sit on the machine with your back and head against
the padded support. Place feet on the foot plate about hip width apart, ensuring the
heels are flat. Select a weight that you can push out with your legs with medium
difficulty. The legs should form an angle of about 90 degrees at the knee with a little
variation either way as long as the heels sit flat on the plate. The knees should be in
line with the feet and neither bowed inward nor outward. Your bottom should not be
raised from the seat platform. The leg press works your quadriceps, hamstrings and
glutes.
Dumbbell Lunges: To perform dumbbell lunges stand with your body upright holding two dumbbells
of selected weight in your hands by your sides. Step forward with your right leg around 2 feet or so
from the foot being left stationary behind and lower your upper body down, while
keeping the torso upright and maintaining balance. Do not allow your knee to go
forward beyond your toes as you come down, as this will put undue stress on the knee
joint. Make sure that you keep your front shin perpendicular to the ground. Using
mainly the heel of your foot, push up and go back to the starting position as you
exhale. Repeat the movement for the recommended amount of repetitions and then
perform with the left leg. This exercise works your quadriceps, hamstrings, calves and glutes.
Incline Bench Press: To perform an incline bench press lie down with your back on an incline bench.
Using a medium-width with a selected weight, lift the bar from the rack and hold it
straight over you with your arms locked. This will be your starting position. Bring the bar
down slowly until you feel the bar on you upper chest. Once the bar is on your chest,
pause for a second before bringing the bar back to the starting. Lock your arms in the
contracted position, squeeze your chest, hold for a second and then start coming down
slowly again. Repeat the movement for the prescribed amount of repetitions. When you
are done, place the bar back in the rack. This exercise uses your chest, shoulder and tricep
muscles.
Brad Wescombe
Athlete Program
28/5/2014
Dips: To perform a dip you need to get into the starting position, to do this you hold your
body at arm's length with your arms nearly locked above the bars. Slowly lower yourself
downward. Your body should remain upright and your elbows should stay close to your
body. This helps to better focus on tricep involvement. Lower yourself until there is a 90
degree angle formed between the upper arm and forearm. Then push your body back up
using your triceps to bring your body back to the starting position. Repeat the movement
for an amount of repetitions. This exercise works your chest, shoulder and tricep muscles.
Barbell Dead Lift: To perform a barbell dead lift keep your back as straight as possible
whilst bending at your knees, bend forward and grasp the bar using a shoulder width
overhand grip. This is the starting position for the exercise. When holding the bar, start the
lift by pushing upwards with your legs while also getting your body to an upright position.
In the upright position, stick your chest out and contract the back by bringing the shoulder
blades back. This is one repetition, to perform a set repeat multiple repetitions. The barbell
dead lift works your lower back, calves, forearms, glutes, hamstrings, lats, middle back, quadriceps
and traps.
Lat Pull Downs: Grab the bar with the palms facing forward and arms placed a little more than
shoulder width apart. Both arms should be fully extended in front of you holding the
bar at the chosen grip width, bend your body back around 30 degrees or so while
creating a curve on your lower back and sticking your chest out. Bring the bar down
until it touches your upper chest by drawing the shoulders and the upper arms down
and back. After a second at the pulled down position, slowly raise the bar back to the
starting position when your arms are fully extended and the lats are fully stretched. This
is one repetition, perform multiple repetitions to complete a set. The lat pull down works
your lats, biceps, middle back and shoulders.
Tricep Extensions: To perform a tricep extension vertically place your hand with the
selected dumbbell above your head. The slowly lower the dumbbell behind your head,
whilst keeping the upper portion of your arm stationary. When your triceps are fully
flexed, bring your arm back to the starting point by extending your arm. This is one repetition,
perform multiple of these to complete a set. The tricep extension works you triceps.
Long Bar Bicep Curls: Grab the bar with selected weight with your palms, bring the bar to
your chest, flexing your bicep. When at this position, start to lower the bar down slowly
until arm is fully extended, when bicep is fully extended bring the bar back to your chest
by flexing your bicep. This exercise works your bicep muscles.
Plank Hold: Get into a horizontal position on the floor, supporting your weight on your
toes and your forearms. Your arms are bent and directly below your shoulders. Keep your
body straight at all times, do not bend at the butt region, and hold this position as long as
possible. To increase difficulty, an arm or leg can be raised. This exercise works your
abdominal core muscles.
Chin Ups: To perform a chin up, grab the pull-up bar with the palms facing your body and a grip the
bar at about shoulder width length. As you have both arms extended in front of you
holding the bar, keep your body as straight as possible while creating a curve in your
lower back and sticking your chest out. When in this position, pull your body up until your
head is around the level of the pull-up bar. Concentrate on using the biceps muscles in
order to perform the movement. Keep the elbows close to your body. When in this
Brad Wescombe
Athlete Program
28/5/2014
position, hold for two seconds before lowering yourself back to the starting position. This is one
repetition, repeat multiple times to complete a set. This exercise works your lats, biceps, forearms
and middle back.
Bench Press: Lie on your back on a flat bench. Using a shoulder width grip, lift the bar from the rack
with a selected weight and hold it straight over your chest region with your arms locked. From this
position, begin bringing the bar down slowly until the bar touches your middle chest. After a brief
pause, push the bar back to the starting position. This is one repetition, complete multiple of these
to complete a set. The bench press works your chest, shoulder and tricep muscles.
Reference:
http://www.bodybuilding.com/exercises/detail/view/name/dips-triceps-version
http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift
http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-triceps-extension
http://www.bodybuilding.com/exercises/detail/view/name/plank
http://www.bodybuilding.com/exercises/detail/view/name/chin-up
http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip
http://www.bodybuilding.com/exercises/detail/view/name/barbell-incline-bench-press-mediumgrip
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
http://www.bodybuilding.com/exercises/detail/view/name/leg-press
http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions
http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls
http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat
Brad Wescombe
Athlete Program
28/5/2014