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Melbourne Athletic Development

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Intermediate strength program for sports - is a step up in intensity/ frequency and volume from the beginner program.
You will need access to a gym setting a majority of exercise with require equipment to be completed successfully.
You will have proven now that you can handle bodyweight loading - controlling and understanding what you body can do - time to load the system and bring a new level of strength 

team sports

strength

education

whole body strength

football 

soccer

Basketball

Strength for Sports Intermediate

Block 1

increase loading - focus on tempo of lifts

Block 2

Multiple sets - utilising heavy tops sets & volume finish sets

Block 3

This program is the entry point to get your strength journey started as a youth athlete (14-18 years of age). The beginner plan is designed for those with little to no experience and with minimal need for equipment in mind.

Strength

co-ordination

full body workout

control

efficiency

football

Strength for Sports Beginner

Single leg exercise + max intent plyometrics

Our Advanced strength program for sport - will require complete gym access and if applicable measurement tools to track for example velocity of certain lifts - Video recordings to identify movement quality in gym exercises.
The intensity will be at its highest - you will be expected to to push to minimum 3 rep max efforts
The volume will be at its highest so recovery methods with be vital to emphasis the strength gains developed throughout this program.

Max Strength

Bulletproof

Team sports

Aussie rules

High intensity

Strength for Sports Advanced

emphasis on control and more sets to develop base of strength

Decrease in volume - focus on quality = high weights long rests

Power for sports beginner program - is aimed at the athlete looking to build a base in power.
Power being the ability to produce as much force as possible as quickly as possible. The beginner program requires minimal equipment and can be completed without a gym membership (though if you do can be helpful). Predominately jumping and plyometric based exercises targeting the feet/ankle/calf - hip development and coordination to use the strength levels you have to express the highest level of power

Power

Jumping

Plyometrics

spring

Bounce

Max intent

elasticity

Power for Sports Beginner

Introduction to a series of jump techniques

Power phase 1

Power phase 2

highest intensity jumps - max heights and lengths

Power Phase 3

This power program for sports adds different jump exercises with more variability - you will be using more loaded gym exercises to activate the system to produce maximal power outputs.
Challenging the athlete to repeat high intensity efforts throughout sessions - will need access to a gym facility ideally with turf to perform jumps and plyometrics that will be paired with loaded exercises.

activation

power

speed

jumps

velocity

bounce

Power for Sports Intermediate

Highest quality - maximum intent in final block

Advanced level of power training for sports - will require you to have access to a gym facility and must have space to perform dynamic exercises such as sprints & plyometrics.
Ideally have access to measurement tools such as bar velocity apps & jump height apps.
The cluster sets are now larger with more exercises with high intensity outputs - with groups of 3 & 4 exercise targeting a variety of exercises on the force velocity curve.
You will be tested and given the tools to optimise your power for sports and increase your game day performance.

Speed

french contrast

shock plyo

Power for Sports Advanced

introduction to dynamic tri sets - focus on max intent throughout tri sets

Dynamic quad set - utilising Post activation potentiation (PAP)

Entry level speed training will require access to a field or track to complete the sprint training 1 session per week and the 2nd session of the week is a strength workout which can be completed without and equipment.
Learning the basic movement patterns and sprint drills to optimise speed is a key goal in this program - while the strength side of the program is made to develop the strength and body awareness to access higher intensity to be produced in your sprints - have access to more efficient and effective positions for speed.

Sprints

Agility

Acceleration

Elasticity

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Speed for sports Beginner

Block 1 Beginner

Continue to develop Maximal speed in fly sprint sessions - The gym will introduce more plyomettrics

Block 2 beginner

Final block - progress on maximal sprint efforts and the acceleration

Block 3 beginner

Stepping up the intensity - the flying sprints will have more variety, some shorter and some longer however intensity stays super high.
Adding an extra sprint session to this program - so you will be completing a combo session of track and gym.
The strength and power work will be completed at a gym to allow adequate load to develop a layer power to push your speed to the next level.

sprint

flys

acceleration

plyometrics

intensity

reactive

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Speed for sports Intermediate

Introduction to longer build ups in flying sprints + adding intensity to drills

Block 1  Intermediate

increasing tempo day volume + intensity of max velocity sprints

Block 2 - Intermediate

Longer rest = higher quality reps - adding more plyometrics for greater power production

Block 3 - Intermediate

Our advanced speed for sports program - will take your on field speed to a new level.
Challenging you both in the gym with high intensity lifts - plyometric bi/tri & quad sets to supercharge your system.
You will need complete access to gyms/tracks and grass fields to cater the sessions through the 12 week program.
You will complete 4 sessions per week (2 track and 2 gym) - these will be paired session for the most part.
Ideally a Monday - Thursday split completing both track and then a gym session, you will need at least 24-48hrs rest between sessions.


Drills

Skill

Intensity

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Speed for Sports Advanced

Block 1 Advanced

Maximal sprint volume increasing - practice hitting max velocity in fly zones, conditioning sessions volume increase 

Block 2 advanced

Final progression - lighter volumes with highest intensity sprint efforts

Block 3 adavnced

This program will allow you to build strong, sturdy, ankles and calves. Whether it be to reduce risk of ankle sprains or calf injury or create some bounce in your feet and ankles, this is the plan for you.

Injury Prevention

Ankle

Calf 

Achilles

Stability

Balance

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Building Stable Ankles

Introduction to strength to build a robust back. This program will allow you to get used to resistance based exercise over a 12 week period. Once completed this will put you in a position to explore our other performance based programs. Minimal equipment is needed for the first 4 weeks, then gym access will be required for the following 8 weeks.

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Building a Robust Back

This is an introductory hypertrophy (muscle building) program for sports performance. This course is targeted towards those athletes that need to build muscle to deal with contact, tackling and collisions on the field.

Hypertrophy

Muscle Mass

Sports Performance

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Beginner Hypertrophy for Sports Performance

 TUT (time under tension) Block Beginner 

Block 3 

This program is designed to increase your hamstring strength, build hamstring muscle mass and increase hamstring flexibility.

hamstrings

robust

injury prevention

bulletproof

Building Strong Hamstring

Beginner strength programs for adults 60 years and over, designed to keep bones and muscles strong to prevent falls and other age related injuries. Minimal equipment other than small resistance bands required or dumbbells if you have them, but not necessary

Beginner

Resistance Training

Introduction to Strength Training for Older Adults 

Introduction to resistance exercise- you will need small bands and optional dumbbells 

Progressing from block one, you will need a band, medicine ball or dumbbells

Progressions from block 2 you will still need some bands, hand held weights and/or a medicine ball

Following on from the introduction to strength training for older adults, we build on some of the strength and power base we have built over 12 weeks. This program will require some access to some weights and gym equipment. 

Strength Training

Older Adults

Strength for Older Adults (Intermediate) 

intermediate - introduction to plyometrics & power based exercises

Block 3 final block - intent on proper form with free weights & bounce in jump exercises

This program builds the foundation for building strength through the lower limbs (legs), specifically focussing on the knees. Whether it be to reduce risk of knee sprains or injuries or actively mitigating overuse or degenerative issues,  this is the plan for you. This program will require access to gym equipment across the program. 

Injury prevention

Knee

Building Robust Knees

This is an intermediate hypertrophy (muscle building) program for sports performance. This course is targeted towards those athletes that need to build muscle to deal with contact, tackling and collisions on the field.

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Intermediate Hypertrophy for Sports Performance 

Block 2 

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Advanced Hypertrophy for Sports Performance  

An introduction to resistance based training for youths and teenagers who have not had any exposure. Using bodyweight and occasionally a medicine ball, this will assist in building some baseline strength and power to complement field sports or introduce youth to physical activity.

Youth

Teen

Youth Strength (Beginner)

Progression to single leg strength development

Plyometric exercise volume & core intensity increase

This program is an introduction to the gym for youths and adolescents following on from the beginner program. We introduce some more dumbbell exercises and a few other new pieces of gym equipment.

Adolescent

Sports

Resistance

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Intermediate Youth Strength

Introduction to the gym. Use machines and dumbbells for these next 4 weeks, increasing weight a little each session as able (10% at most per week)

Expanding on block 1 - upper body development

Final block - increase of loading of weight

Advanced strength and conditioning for youths and adolescents. This builds on previous exercises completed in beginner and intermediate strength for youths. Gym access is required. 

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Advanced Youth Strength

Entire equipment based gym - strength/ power development

Progressions on olympic lift variations - explosive power increase

Single leg strength introduced - Increase loads used in explosive movements

This is a 12 week program to guide older adults to build the foundations of good strength, balance and power - all essential for maintenance and optimising physical function.

Power and Balance for Older Adults

Basic movement progression - balance and control taken with all exercises

Plyometric/ jump progression introduction - stay relaxed and control all exercises

increases in difficulty of plyometrics, single leg balance tasks and running introduction

Following on from the introduction and intermediate strength training for older adults, we build on some of the strength and power base we have built. This program will require access to some weights and gym equipment as well as an advanced understanding of loading.

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Strength for Older Adults (Advanced) 

Block 1 Advanced - use of external loading, weights added to provide a physical challenge

Block 1 (Adv)

Block 2 (Adv) 

Block 3 (Adv)  

This program is designed for those preparing to run a 5km race or time trial without any prior history of running.  It is designed for those with little or no recent history of running.

The program is designed to have a least one rest day between running sessions. For example may be completed Monday, Wednesday, Friday.

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Beginner 5km Running Preparation

This program is designed for adult athletes at amateur level undertaking preseason running conditioning plan for field based sports at an entry beginner level.  Beginners are players/athletes with minimal training history that are new to the sport or who have not participated in physical activity for a significant period of time (>6 months).

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Beginner Preseason Running Conditioning Program for Field Sports (Adult) 

Preseason Block 1

This program is designed for adult athletes at amateur level undertaking preseason running conditioning plan for field based sports at an advanced level.  Advanced participants are players/athletes with significant training history that have participated in physical activity regularly  at a high level over the last 12+ months. These athletes may have a history of significant running or endurance training previously.

Advanced Preseason Running Conditioning Program for Field Sports (Adult)  

Block 1 Preseason

Block 2 preseason

Block 3 preseason 

This program is designed for those preparing to run a half marathon (21.1km) race or time trial without any prior history of running.  It is designed for those with little or no recent history of running.

The program is designed to have a rest day after completing a running session. For example may be completed Monday, Wednesday, Friday.