For those players who missed out on getting the official Christmas Break Pre Season Training Program, here it is for you to follow.  It is in your interests to do it because if you don’t, you risk some serious pain when the PT’s return to training on the 18 January 2010.

Pre Season Training re-commences on 11 January 2010 at 6pm at Somers.  If you follow the program laid out it will hold you in good stead for your return.

I believe PB is also opening up the changerooms on a Tuesday and Thursday over the break to do some training sessions.  If you’re keen for a run/kick/ some weights give him a call and liaise with him some times to get down and have a run. 

WARM UP
Always start with a warm up.  Warming up prepares the body for the activity to come and decreases the potential for injury and reduces delayed onset muscle soreness that can follow exercise.

Do some gentle stretching.  This can include shoulder rotations, upper body twists, calf stretches and ankle circles; follow with a low impact activity like running on the spot, light jogging or a brisk walk and finish with some upper body movements which could be light cross-body punching.  A warm up of around 10 minutes will prepare your body well for the workout.

COOL DOWN
Cooling down is an essential component of any exercise program.  This involves a gradual decrease in the intensity of exercise and level of activity, until the heart rate is returned to a resting state.  By cooling down you reduce the risk of blood pooling in your working muscles and the likelihood of injuries.

Spend 3-5 minutes reducing your pace, allowing breathing and heart rate to return to normal.  If you’re running slow down to a jog or walk for the last few minutes, if you’re cycling switch to a low gear for the last part of the ride.

Finish the routine by stretching any of the major muscle groups you’ve worked.  Include hamstrings, quads, glutes, calves and hips and hold each stretch without movement for 15-20 seconds.

TRAINING STRUCTURE
Monday- Runs
Tuesday- Upper Body
Wednesday- Rest
Thursday- Runs
Friday- Lower Body
Saturday- Rest
Sunday- Rest

RUNNING
Mondays: Run 1.6km as fast as you can (required time within 8 minutes) then rest exactly as long as it took you to run the 1.6km (8:00 max) then run the 1.6km again as fast as you can (again within 8 minutes)

Compare the times, the 2nd time should not blow out.  If it does at first don’t worry too much just follow the program and you’ll improve dramatically.

NOTE: 1.6km is roughly 4 laps of a decent sized oval (i.e. Crib Point main oval, Somers Oval or Hastings and Tyabb Main Oval depending on where you live.)

Ensure you record all run times and dates.

UPPER BODY
Tuesdays:
Chin Ups- 3x15
Push Ups- 3x25
Squat Upright Row- 3x15
DB Curl to Press- 3x12

RUNNING
Thursdays: 3x full laps of oval at 75-80% walk a lap in between.  5x full length of the ground strides at 60% with 80% finish over the last 50 metres.

Do some light skills for 30 minutes

LOWER BODY
Fridays:
Calf Raises (one leg at a time on step) 3x25
Squat (using body weight) 3x25
Step ups- 3x25
Lateral Lunges- 3x20