Athlete Development: Training Program Design
Name: Bradley James Wescombe
Age: 16
D.O.B: 26.11.97
Birthplace: North-west Regional Hospital, Burnie, Tasmania
Sporting Background: Played basketball since he was 8, Footy Since he has 14, Golf since he was 13.
Sporting Achievements: Grade 10 Football Premiers 2014, U/14’s State Champions 2010, 3x High
School basketball premiers, MSA Basketball x3, State Country Cup Side 2014.
Current Training:
Burnie Dockers Colts/U17’s: Monday, Tuesday, Thursday 6PM– 7:30PM
Game day: Saturday, Sunday
Somerset Heat Men’s: Sunday 6-8PM
Game day: Tuesday
Somerset Heat Junior Inter-town U18’s: Friday 5-6:30
Game day: Sunday
Strengths: Cardiovascular Fitness, Agility, Speed, Response Time.
Weaknesses: Strength, Flexibility, Skill Level.
Year: 2014
Pre-Season:
Training:
Tuesday/Thursday
4:30-6:00PM
Jan:
Term 1
Feb:
On-Season
3x Trainings Monday/Tuesday/Thursday 6PM-7:30PM
Game day: Saturday
Mar:
Apr:
Term 2
May June
July
Term 3
Aug Sep
Preseason
Training:
4:306PM
Term 4
Oct
Nov Dec
Athlete Development: Training Program Design
Monday:
Skill Session:
6PM- 7:30PM
Tuesday:
Main
Session(Skills,
Game
Situation):
6PM-7:30PM
Warm Up Phase:
Agility Ladder Runs x10
(One Foot, Two Feet, Ickie
Shuffle x2, One Hand, Two
Hands, Springing Push Up x2,
Squat Jumps, Lunge Jumps.)
- Iron Cross Squats x Max
reps @ 6Kg and 3Kg.
Push Up; 10 Wide
Arms, 10 Triceps, 5
Wide Arms, 5 Triceps.
- Rowing Machine; 1Km
@ 75%, 250m @ 40%.
- Cycling @ 90% 20
Seconds, 50% 30
seconds, 100% 20
seconds, 30% 10
Seconds.
-
Wednesday
:
Rest
Thursday:
Friday:
Main
Rest
Session(Skills,
Game
situation) :
6PM –
7:30PM
Main Phase:
Skills:
- Roll, Pick up and kick at
Goals x10
- Overhead Mark, Kick at
Goals X10
- Ball Pick up, hands to
receiver and get the
kick while working back
x10
Strength:
- Bicep Curl @ 12.5 Kg
Max reps x3
- Push ups; Wide Arms
x15
- Shoulder Press @ 12.5
Max Rep x3
- Chin ups x5, x 3, x3, x5
- Bench Press @
Comfortable Weight x
12, increase by 5Kg x
10.
- Triceps Dip x8, x5, x2
- Machine Chest Press x
10 @ 10Kg.
- Barbell Squat x 15 @
Comfortable weight,
Increase by 5Kg x 10.
- Leg Press @ 10 x15,
Increase to 12 x 10.
- Back Extension x 15,
Add a 7.5Kg Plate x 10.
- Lat Pull Down @ 9 x 15,
Dropped to 7 x 15.
- Plank Hold for 2
Minutes, rest 20
seconds hold for 1
minute.
Saturday
:
Game
day
Sunday:
Rest
Cool Down Phase:
Cycling @ 50% for 5 minutes,
decrease to 40% at 2 minutes
30 mark.
Stretching:
- Inclined Hip Flexor (Left
and Right)
- Inclined Hamstring (Toe
Flexed, Toe
Pointed)(Left and Right)
- Inclined Groin (Left and
Right)
- Calves Stretch.
- Hold for 45 Seconds.
Athlete Development: Training Program Design
Explanation of Exercises:
Iron Cross Squats:
°
-
Stand with your feet shoulder width apart.
Lift Arms up from your sides, until you have formed a T-Shape.
Squat, keeping your knees behind your toes and your back straight.
As you squat, simultaneously bring your arms together until the palm of your hands are
facing each other. (Your arms shouldn’t move throughout this motion only your shoulders.)
Apply pressure to the balls of your feet, and return to the initial position.
The Iron Cross Squat Primarily uses you shoulder muscles, because they are the muscles with the
major resistance applied to them. This form of squat will also use the muscles within your legs s they
are used for balance.
-
Player (Circle) will roll the football towards Player (Triangle)
Player (Triangle) will then pick the ball up, make a 90° turn.
- Player (Triangle) will proceed to kick a goal at the target.
This Drill is used to train the player how to make quick turns without losing control of the ball and
missing their targets. The drill can then be used as a goal kicking drill my player (Circle) Throwing the
ball in the air for Player (Triangle) letting him take the over head mark, then going back and kicking a
goal.
Athlete Development: Training Program Design
Bicep Curl:
The Bicep Curl is used to build muscular strength in the biceps.
-
Stand with your feet shoulder width apart (Some People might want to have one foot back
for balance).
Have a dumbbell in both hands with your palms facing towards you chest and shoulder
width apart.
Raise the dumbbell only using your arms, your body must stay in a fixed position. Towards
your chest until your palm are in line with your shoulders.
Bring the Dumbbell back down towards your lower body Keeping your weights under
control.
Shoulder Press:
The Shoulder Press exercise is used for building muscular strength in the shoulders and neck.
-
While holding a dumbbell in each hand, sit on a utility bench seat with back support.
-
Now raise the dumbbells to shoulder height one at a time using your thighs to help propel
them up into position.
Make sure to rotate your wrists so that the palms of your hands are facing forward. This is
your starting position.
Now, exhale and push the dumbbells upward until they touch at the top.
Then, after a brief pause at the top contracted position, slowly lower the weights back down
to the starting position while inhaling.
-
Athlete Development: Training Program Design
Bench Press:
The Bench Press exercise is used to build muscular strength around you Chest/Shoulder Muscles.
-
Lay Flat on your back on the bench, using a medium grip (Will create a 90° Angle when the
bar lowered.) Grab the bar and hold it above your neck with your arms locked.
As you lower the bar to the middle of your chest, inhale.
When raising the bar exhale, and hold the bar in the starting position for a second before
lowering the bar back down to your chest.
Lowering the Bar should take about twice as long as raising the bar back to the starting
position.
Triceps Dips:
Triceps Dips are used to build Muscular Power in the Triceps.
-
To begin get into the starting position have your torso straight and slightly forward, while
your arms are fully extended but not locked.
-
Now, inhale and slowly lower yourself downward. Your torso 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, exhale and push your torso back up using your triceps to bring your body back to the
starting position.
Repeat until you reach your desired amount of repetitions.
-
Athlete Development: Training Program Design
Machine Chest Press:
Target Muscles:
-
Pectorals Major
Pectorals Minor
Shoulders
Triceps
Method:
-
-
-
Sit down on the Chest Press Machine and select the weight.
Grab the handles with a palms-down grip and lift your elbows so that your upper arms are
parallel to the floor to the sides of your torso. Once you bring the handles forward and
extend the arms you will be at the starting position.
Now bring the handles back towards you as you breathe in.
Push the handles away from you as you flex your pecs and you breathe out. Hold the
contraction for a second before going back to the starting position.
Repeat for the desired amount of repetitions.
Barbell Squat:
Target Muscles:
-
Quadriceps
Other Muscles worked:
Athlete Development: Training Program Design
-
Calves
Glutes
Hamstring
Lower Back
Method:
-
-
-
-
Position your legs using a shoulder width medium stance with the toes slightly pointed out.
Keep your head up at all times and also maintain a straight back. This will be your starting
position.
Begin to slowly lower the bar by bending the knees and hips as you maintain a straight
posture with the head up. Continue down until the angle between the upper leg and the
calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the
movement.
Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you
straighten the legs again and go back to the starting position.
Repeat for desired amount of repetitions.
Back Extensions:
Target Muscles:
-
Lower Back
Other Muscles Worked:
-
Hamstring
Glutes
Method:
-
Lie down on a hypertension bench, with your ankles firmly behind the footpads.
With your body straight, cross your arms in front of you or behind your head. This will be
your starting position.
Start bending forward slowly at the waist as far as you can while keeping your back flat.
Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on
the hamstrings and you can no longer keep going without a rounding of the back.
Athlete Development: Training Program Design
-
Slowly raise your torso, back to the staring position as you exhale.
Repeat for desired amount of repetitions.
Lateral Pull Down:
Target Muscle Groups:
-
Latissimus-dorsi Muscles.
Other Muscles Worked:
-
Biceps
Middle Back
Shoulders
Method:
-
-
-
As you have both arms extended in front of you holding the bar at the chosen grip width,
bring your torso back around 30 degrees or so while creating a curvature on your lower back
and sticking your chest out. This is your starting position.
As you breathe 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 contracted position squeezing your shoulder blades together, slowly
raise the bar back to the starting position when your arms are fully extended and the lats are
fully stretched. Inhale during this portion of the movement.
Repeat for the desired amount of repetitions.
References:
http://www.bodybuilding.com/exercises/detail/view/name/iron-cross
http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat
http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown
http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions
http://www.bodybuilding.com/exercises/detail/view/name/machine-bench-press
http://www.bodybuilding.com/exercises/detail/view/name/dips-triceps-version
http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip
Athlete Development: Training Program Design
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl