Geelong Falcons 2017 Training Diary Contact Numbers

• Michael Turner (Regional Manager) - 0418 524 495

• Danny O’Keefe (Coach) - 0400 127 480

• Matt Critchley (Strength and Conditioning Coach) – 0499 023 006

• Emily Brown (Physio) - 0418 944 864

• Dean Pearce (Football Manager) – 0405 223 553 Table of Contents

• Congratulations to drafted players • RICER/Injured Players • Sponsors • Optional Sessions • Message from Mick • Weights program • Message from Fitness Staff • Nutrition • Warm Up • Message from Coach • Running program • Skills/Drills • Core Activation Session • Player activity • Recovery/Cool Down/stretching • What to do now? Congratulations – 2016 Draftees

Alex Witherden – Pick 23: – Pick 38: Brisbane Fremantle Congratulations – 2016 Draftees – Rookie Pick 53 (F/S): Geelong

Jack Henry – Rookie Pick 16: Geelong Geelong Falcons’ Sponsors – Season 2017

Major Sponsor:

Premier Sponsors:

Andrew Katos, MP Level 1, 174-178 Torquay Road, GROVEDALE VIC 3216 Corporate Sponsors: Ph: (03) 5243 5222

Gold Sponsors: Message from Falcons’ Talent Manager - Michael Turner • The Geelong Falcons are the No.1 development program / club in Australia at producing players for the AFL • We are No.1 across all Key Performance Indicators [KPI] – including: numbers drafted, percentage of players drafted who play AFL [80%], player awards won, Premierships, All- Australians, 4 x Brownlow Medals [2 x Ablett, Bartel & Dangerfield] and 8 x current/past AFL Captains - , , Gary Ablett, , Jonathan Brown, , and . • The Geelong Falcons as a club aim every year to win the TAC Cup Premiership, make the top 4 and win as many games as we can, like any other club. • We won our last Premiership in 2000 and have been in the finals every year since then but our core business remains player development. • When, as a player you enter our program, our sole focus is to make you the best player and person we can. • Your responsibility [to yourself] is to give 100% to your development. • Congratulations on being invited to an AFL Academy Program - give it your best and be prepared to make the sacrifices necessary to reach your FULL POTENTIAL. Falcons’ “Pyramid to Success” “Five core attributes” Message from Fitness Staff • Over the last six weeks, you have had the guidance and support of the High Performance staff, driving and motivating you through each session. You now embark on a five-week block of training, where the only person responsible for getting the work done is YOU. YOU are one that needs to be motivated. YOU are the one that needs to sacrifice your time during the holidays. YOU are the one that needs to complete every single running session, weights session, additional session and recovery by yourself or in small groups. • We cannot stress enough, the importance of what this diary contains and that you follow each session that we have prescribed. It is not acceptable for you to complete your own running sessions. The only session you can substitute for one of our sessions is one with Matt. • As always, you need to have a rest/recovery day between each session, with Saturday and Sunday also being rest/recovery days. During these 'rest/recovery' days you should be completing an active recovery. This may include a pool swimming session, pool/beach recovery session (outlined in the diary), a surf, a light bike ride, Pilates, walking, stretching etc. • After each and every running, weights or additional (boxing, swimming, bike riding) session you need to fill out the session analysis sheet provided in the diary. You will need to print at least 12 sheets and have them with you at all times, including during your holidays away. This way we can track what you have been doing during the break and how you have recovered after each session. • Good luck, work hard, stay focused and contact any of the HP staff if you have any questions. Warm Up Procedure The following warm up should be completed before every running session. The Prehab should be conducted before every weights session. Prehab Dynamic Theraband Crab Walk (1 set of 20-30 e/s) Wide Stance Lunging x 5 each leg Hip Abduction/Hip Adduction (1 set of 10 each Lateral Lunging x 10 side/each movement) Jogging high knees x 20m DB Internal/External Rotation(1 set of 10 reps each Jogging bum flicks x 20m side/each movement) Skipping x 20m Scapula Retraction (1 set of 20) Side to side x 50m (constant rotation of sides) Easy leg swings x 10 each side front and side Mobility Back Rolls x 5 Intensity T Cross x 5 Each Side Squat Jumps x 3 Scorpion x 5 Each Side Jogging touching ground x 40m Walking toe touches x 5 each leg Easy change of direction x 50m Walking high knees x 5 each leg 30m strides at 50-70% x 5 Walking bum flicks x 5 each leg Acceleration over 10-20m at 80%+ x 5 Walking hip rotation x 5 each leg 40m efforts at 90% x 3 Running Program • Please ensure you follow the enclosed running program during the coming months. This program is designed with three sessions each week – Monday, Wednesday and Friday. After each session you are required to complete the enclosed assessment form, which covers running, weights, skills, any additional work and recovery. • Upon return to our first training session at Highton Reserve (January 23) you are required to hand in your assessment sheets to our HP staff. • The running you will undertake largely follows the same format from the first 6 weeks of this pre-season, however the total distance each week will be longer due to the reduced distance covered in skills. This format will remain the same for two reasons: (1) you already understand what each session requires and the designated distances and work to rest ratios involved and; (2) we are aiming to build on these three fitness components as this is integral to building a solid foundation for you as an elite youth footballer. • You are recommended to complete the running in groups. This can make it easier than running alone, as group training enables all of you to motivate/push each other while ultimately gaining the most out of each session. • For those who take the easy way out and don’t complete the running or only do a session sporadically, it will quickly become obvious upon return to training in late January, as you will fall behind very quickly thus jeopardising your chances of making the final Falcons squad for 2017. • If you have any questions with regards to this running program please feel free to call Matt. Core Activation Session This is an optional session to include after your weights or running sessions. Please ensure the following movements are conducted with controlled breathing (i.e. DON’T hold your breath)!

• Session 1. 60 Seconds on/ 30 Seconds off - X3 Prone hold • Session 3. 120 Seconds on/45 - X4 Side bridge Seconds off - X3 Straight arm prone row - X3 Full R.O.M sit ups - X2 Lying leg raise • Session 2. 90 Seconds on/20 Seconds - X2 V- Sit ups off - X4 Oblique hip raise - X3 Up-down - X2 Supine leg kicks Recovery/Cool Down/Stretching In terms of recovery/cool down/stretching, the bulk of this information is all outlined in the document you received on day one of the 2017 Falcons pre-season, which should be kept in your folders. You would now understand that the element of recovery is just as important as the training itself. You need to make sure that your body is ready for it’s next training session. However, as a general summary of what should be undertaken after each session, the following applies: Post Running/Skills: • Slowly complete one jogging lap of the oval and then perform the following. • Conduct adequate stretching of major muscle group of 30-45sec holds each, eg. Groins, Glutes, Hamstrings, Hip Flexors, Quadriceps and Calves. • Ideally perform hot/cold transitions between a bath and shower like you would at training or a straight 10min in cold water. Off Days, E.g. Tuesday, Thursday and Weekend: • Undertake active recovery which could involve going to a pool or beach and conducting functional movements to assist recovery (e.g. lunges, leg swings, side step, groin abduction/adduction). • Perform a light ride on a bike or a walk for 30min; nothing strenuous that involves hills though. Every Day: • Consume large amounts of fluid (water and Powerade) that meet the demands you are placing on your body, ie. 3L at least per day. Pool/Beach Recovery Session • Duration: 20 minutes

Exercises: • Walk forwards for 1 lap Note: If using a beach to complete • Walk backwards for 1 lap recovery, perform exercises over • Walk dropping your knees for 1 lap 25m. • Side to side walk for 1 lap each side • High knee walk for 1 lap • Running high knees for 1 lap • Slow swimming with kickboard for 2 laps • Slow breast stroke for 2 laps • Slow backstroke for 2 laps • Leg swings on side of pool for 1 minute each leg • Slow freestyle swim for 2 laps • Slow walk for 2 laps • Finish by stretching out of the pool RICER • RICER is applied when soft tissue injury occurs. It should be adhered to immediately after the injury occurs and applied correctly to allow adequate recovery without further complications. • Rest: limits further damage from occurring, reduces internal bleeding. Avoid as much movement as possible. Amount of rest determined by severity of injury. • Ice: apply an icepack (wrapped up in a cloth of some sort, not direct ice to skin) to the injured site for 20min, take off for 20min and repeat. Continue using ice for the next 48-72 hours. The ice will assist in reducing the pain, inflammation/swelling and bleeding. • Compression: apply bandage both below and above the injured site, not over injured site. Begin the bandage below injured site first and work your way up. Reduces the space for swelling. • Elevation: raise the injured site above the level of the heart at all possible times, this will decrease internal bleeding. • Referral: seek advice from a doctor or physiotherapist for a definitive diagnosis and ongoing care. • Things to avoid when a soft tissue injury is present; heat: it will increase blood flow and swelling. Alcohol: it will increase blood flow, swelling and mask the pain. Running: increase the damage. Massage: increase the blood flow and swelling. Injured Players/Optional Bike Sessions

Aerobic Power (1) HIIT (1) Repeat Sprint (1) • 2 min Warm up • 2 min Warm up • 2 min Warm up • Resistance Medium • Resistance Hard • Resistance Hard • 1km ON 25sec OFF • 5km Max 120sec OFF • 10x30sec ON 10sec OFF • 1km ON 25sec OFF • 5km Max 240sec OFF • 10x40sec ON 25sec OFF • 1km ON 35sec OFF • 5km Max 60sec OFF • 10x30sec ON 20sec OFF • 1km ON 45sec OFF • 2min Cool Down • 2min Cool Down • 1km ON 15sec OFF • 2min Cool Down

Aerobic Power (2) HIIT (2) Repeat Sprint (2) • 2 min Warm up • 2 min Warm up • 2 min Warm up • Resistance Medium • Resistance medium/hard • Resistance Hard • 10 minutes ON record distance 120 seconds • 500m Max OFF • 8x30sec ON 15sec OFF • Effort for Time/ x5 • 8 minutes ON record distance 120 seconds • 10x45sec ON 15sec OFF • 30sec Rest between efforts OFF • 8x35sec ON 25sec OFF • 6 minutes ON record distance 120 seconds • 2min Cool Down OFF • 2min Cool Down • 4 minutes ON record distance 120 seconds OFF • 2min Cool Down Weights Program

• Your respective weights program are enclosed at the end of this presentation. • The weights for both 1st and 2nd year players are based on a 3 day per week structure as you have been doing already. The respective programs contain the same exercises from your current program, with the exception of changed reps/sets! There is no point in giving you completely new exercises after only 6 weeks as you are still mastering the technique required for each of them. The aim is to make these exercises the basis for more technically advanced movements to learn under qualified supervision at the Geelong Falcons upon your return post Xmas break. • It cannot be stressed enough how important it is to write down the weight you are lifting each week. Not only for your benefit, but for the HP Staff to track your progression during this next 5-week period. Your weights program must be handed in as part of your overall Training Diary so we can assess your loads and validate your fitness base. • As per the running component, after each weights session you need to complete an assessment sheet of the session, which will be handed in, along with your running assessments, upon your return to training. • It is also recommended you attend the gym with a partner – like the running sessions, it’s easier to train with someone and motivate one another throughout each session. NOTE: • You will start your programs Monday of next week and finish the week before you return to Falcons. Nutrition Before training After training In between training days

Carbohydrate foods: whole grains and Carbohydrate and Protein foods: Carbohydrate and Protein foods: fruits (more nutrient dense carbohydrate foods (balance diet between training sessions (carbohydrate foods to increase glycogen directly after training to replenish glycogen including nutrient dense carbohydrate foods stores in the muscle) stores in muscle, and quality protein foods combined with high quality lean protein) For example: as a meal following to repair muscle For example a snack: 1 x Banana damage) Homemade fruit muffin 1 x Whole grain sandwich with honey For example a snack: Raw nuts with banana and yoghurt 1 x Small Fruit Salad Banana and yoghurt Fruit 2 x Sushi rolls Tuna or chicken sushi rolls Small tin of tuna 1 x Freshly squeezed fruit and vegetable Or if a meal: Fruit and nut bar juice Whole meal pasta with tuna and Or if a meal: 2 x slices whole grain toast with honey vegetables Whole meal pasta with tuna and 1 x small serving of rice and vegetables Eye fillet steak with steamed vegetables vegetables 1 x bowl of cereal with milk including potatoes Eye fillet steak with steamed vegetables 1 x fruit muffin Chicken and salad whole grain sandwich including potatoes Tuna and salad pita wrap Chicken and salad whole grain sandwich Fluids: Rice and vegetables with chicken Tuna and salad pita wrap Water 1 litre Beef and vegetable stir-fry with rice Small fruit juice Fluids: Sports drink 500ml Fluids: Water 2-3 litres Daily 2-3 litres Message from the Coach WELL DONE! We have just endured and finished 17 training sessions. Some were relatively ‘easy’ to get through whilst others may have been a shock to the system, where you had to push yourself quite hard, which you did. During these sessions we have had an abundance of staff to help you out and outline specific training needs for you. Now… it’s up to the individual - YOU. Use this time to better your development and prove to not only the coaches but also yourself that you want to be a Falcon in 2017. Don’t leave any stone unturned, it’s worth the pain and effort - trust me!! Required Actions • TOUCH THE FOOTY, get around each other and organize some skill sessions WITH YOUR NEW MATES (as per the next table of skills/activities). You have seen plenty of new drills over the past 6 weeks that you can use. Or even better, create some new ones that is based around our core method. • Mix it up – Try not to train at our home base in Highton Reserve. Keep a fresh mind. • Wear your pre-season FALCONS APPAREL every time you run, train or go to the gym. You REPRESENT the club now, be PROUD of it. • RESPECT and understand the position you are in at the moment. There are no promises, if you really want it, you need to WORK HARD for it. • I have set you all one activity to complete on the next couple of pages… • Most importantly, enjoy your break. Ensure you do give yourself some ‘downtime’ to relax both the body and your mind. Take care of each other and spend some quality time with your families over this festive season. Looking forward to see you in good shape upon return, DOK Drills/Skills Program

FOCUS DRILL PLAYERS TIMES COMPLETED 1. 10 kicks to partner 25m apart - stationary 2 + 2. 10 kicks to partner on a 45* lead 2 + 3. 10 kicks to partner leading backwards KICKING 4. 10 kicks to on goal - differnet angles | turn into a competition 2 + 5. 10 kicks with pressure on leader and pressure on kicker 2 + 2 + HANDBALLING 1. Tram lines - 20 handballs each time you rotate 2 + TACKLING 1. 6m box - D1 vs A1 | focus on getting in the hoop & locking an arm 2 + 1. 10 kicks - Leading on different angles to take the mark 2 + MARKING 2. Contested marking. 1 player to kick the ball up and 2 players to fight for mark – 3 + use your body early 1. 1v1 - roll ball out in front and work back to cone or player 2 + 2. 2v1 - roll ball out in front and work back to cone or player CONTESTED FOOTY 3 + 3. 1x tackler, 1x ball carrier, 1x blocker | tackler trying to get to the ball carrier whilst blocker is stopping him 3 + 1. 2v1 - simulate taking a mark and A2 runs from behind man on mark creating a 3 + FORWARD RELEASE forward release 1. 2v3 - work the hands in 10mX10m box - keeping it off the 2x defenders 5 2. 2v3 - work the hands in 10mX10m box - keeping it off the 2x defenders - after 5 5 clean handballs, spread to a cone 25 metres away | defenders to chase down & OUTNUMBER attackers to spread in different directions 3. 3v3 – gate drill | start with 3v1 in 10mX10m box - after every 5 handballs another defender enters the box 6+ ACTIONS:  Complete minimum 3 sessions per week consisting of at least 5 drills per session  Complete all kicking drills once per week  Complete all handball tram lines before every session  Always try and organise with other Falcons players | or train with friend or family member if away on break  All drills we have worked on during training in the first 6 week block, so nothing is new  Focus on the techniqe you have learnt

Player Activity: “The All Blacks guide to being successful (off the field)” ACTIVITY: • Read the article on the next three pages more than once during your break. • It makes more sense, the more you read it. • Then respond and complete the following two questions:

1. Which of the 5 lessons resonates the most with you? Write a short summary on WHY you chose this lesson

2. How can these lessons help with our potential success at the Falcons in 2017 ? Write a sentence for each lesson Player Activity (Continued) “The tricks and tactics of the New Zealand rugby team can lead to success whatever your chosen career, writes James Kerr (The UK Telegraph, Thursday November 14, 2013).

When England face the All Blacks on Saturday, they will line up against statistically the most successful sporting team in human history. New Zealand's win-rate over the last 100 years is over 75 per cent. It's a phenomenal record, and an achievement matched by no other elite team, in any code. But back in 2004, something was wrong. The 2003 World Cup had gone badly, and by the start of the following year senior All Blacks were threatening to leave. Discipline was non-existent and behaviour had turned. To make things worse, the All Blacks were losing. In response, a new management team under Graham Henry began to rebuild the world's most successful sporting team from the inside out. They wanted a fresh culture that placed emphasis on individual character and personal leadership. Their mantra - 'Better People Make Better All Blacks'. The result - An incredible win-rate of just over 86%, and a Rugby World Cup. In early 2010, I had the privilege of going deep inside the All Blacks camp for five weeks alongside photojournalist Nick Danziger. It was a unique opportunity to study the way the best in the world stay on top of their game.” Player Activity (Continued) “THE FIVE LESSONS I LEARNT: 1. Sweep the sheds Before leaving the dressing room at the end of the game, some of the most famous names in world rugby – including Richie McCaw, Dan Carter and Mils Muliana – stop and tidy up after themselves. They literally and figuratively 'sweep the sheds'. Former All Black Andrew Mehrtens describes it as an example of personal humility, a cardinal All Blacks value. Though it might seem strange for a team of imperious dominance, humility is core to their culture. The All Blacks believe that it's impossible to achieve stratospheric success without having your feet planted firmly on the ground.

2. Follow the spearhead In Maori, whanau means 'extended family'. It's symbolised by the spearhead. Though a spearhead has three tips, to be effective all of its force must move in one direction. Hence the All Blacks mantra 'No Dickheads' - a term shamelessly stolen from the . The All Blacks select on character as well as talent, which means some of New Zealand's most promising players never pull on the black jersey – considered dickheads, their inclusion would be detrimental to the whanau.

3. Champions do extra Former All Black Brad Thorn's mantra, 'Champions Do Extra', helped him become one of the single most successful players in rugby history. The philosophy simply means finding incremental ways to do more – in the gym, on the field, or for the team. It is much like the philosophy of marginal gains used by Team Sky. A focus on continual improvement, the creation of a continual learning environment, and a willingness to spill blood for the jersey was at the core of Graham Henry's All Black culture.” Player Activity (Continued)

“THE 5 LESSONS I LEARNT (Continued): 4. Keep a blue head Following their arguably premature exit at the 2003 World Cup, the All Blacks worked with forensic psychiatrist Ceri Evans to understand how the brain works under pressure. They wanted to overcome their habit of choking. 'Red Head' is an unresourceful state in which you are off task, panicked and ineffective. 'Blue Head', on the other hand, is an optimal state in which you are on task and performing to your best ability. The All Blacks use triggers to switch from Red to Blue. Richie McCaw stamps his feet, literally grounding himself, while Kieran Read stares at the farthest point of the stadium, searching for the bigger picture. Using these triggers, the players aim to achieve clarity and accuracy, so they can perform under pressure.

5. Leave the jersey in a better place The All Blacks have long had a saying: ‘leave the jersey in a better place’. Their task is to represent all those who have come before them – from George Nepia to Colin Meads, Michael Jones to Jonah Lomu, and all those who follow suit. An All Black is, by definition, a role model to schoolchildren across New Zealand. Understanding this responsibility creates a compelling sense of higher purpose. It's a good lesson for us all: if we play a bigger game, we play a more effective game. Better people make better All Blacks – but they also make better doctors and lawyers, bankers and businessmen, fathers, brothers, and friends.” Player Name:

Question 1: Which of the 5 lessons resonates the most with you? Why?

Question 2: How can these lessons help with our potential success at the Falcons in 2017? Write a sentence for each lesson… What to do now?

After reading the training diary you should print off all relevant documents (at the end of this presentation): • Running Program • Weights Program • 12 x Session analysis sheets Of course, if you have any questions regarding the diary or specifically related to any of the sessions don’t hesitate to contact any of the Falcons staff! Enjoy the break, train hard, and we look forward to your return on January 23rd!! XMas Running Program

GEELONG FALCONS X-MASS RUNNING Micro Cycle Date Focus Conditioning Work Notes Work:Rest (Conditioning Load) 1 Mon 26/12 Aerobic Power 6 x 400m 6 x 400m in less than 80sec rest 80sec (first years do 4 efforts) 1 to 1 2400m/2000m 90m Eurofit 4 x10 efforts (1years do 8 efforts) complete in 15sec or less rest 15sec Rest 1min between sets 1 to 1 3600m/2880m 1 Wed 28/12 HIIT / Speed MOBILITY RECOVERY N/A 20min 12 x 200m 200m in 35sec or less rest 1:10sec (1years do 8 efforts) 1 to 2 2400m/1600m 1 Fri 30/12 Aerobic Power / Speed MOBILITY RECOVERY N/A 20min Totals 15min Max distance run All players to run MAX distance in 15min X 2 6min Rest 30min/4km + x2 2 Mon 2/1 Aerobic Endurance / MOBILITY RECOVERY N/A 20min Modified tabata 14 x1 effort of each distance 20m, 30m, 40m, each up and back in 40sec / rest 25sec 1st years do 10 x 1 effort 2 to 1 2520m/1800mm 2 Wed 4/1 HIIT / Speed MOBILITY RECOVERY N/A 20min 8 x 400m 8 x 400m in 70sec or less 70sec rest ( 1st years do x6) 1 to 1 3200m/2400m 2 Fri 6/1 Aerobic Power / Speed MOBILITY RECOVERY N/A 20min Totals 2km Time trial X 3 3 x 2km time trial in 7min or less (1st years do x2) 5min Rest 6km/4km 3 Mon 9/1 Aerobic Endurance / MOBILITY RECOVERY N/A 20min Tabata 4 x 10 efforts at 23m up and back up and back in less than 20sec, 10sec rest (1years do 4x8) 1min rest between sets2 to 1 3680m/2944m 3 Wed 11/1 HIIT / Speed MOBILITY RECOVERY N/A 20min Anaerobic Interval / Fartlek 10 x 200m sprint in 35sec or less 200m jog in 60sec ( first years do 8 efforts ) 1 to 2 4000m/3200m 3 Fri 13/1 Speed MOBILITY RECOVERY N/A 20min Totals Anaerobic Interval / 20 x 100m Sprints 20 x 100m sprints in 14sec or under leaving on the minute (first years do x16 efforts) 1 to 3 2000m/1600m 4 Mon 16/1 Speed MOBILITY RECOVERY N/A 20min 20min Max distance run All players to run MAX distance in 20min N/A 20min/5km + 4 Wed 18/1 Aerobic Endurance / MOBILITY RECOVERY N/A 20min Fartlek 6 x 400m in less than 80sec jog 400m in 100sec (first years do 5 efforts) 1 to 2.5 4800m/4000m 4 Fri 20/1 Aerobic Power / Speed MOBILITY RECOVERY N/A 20min Totals GEELONG FALCONS XMAS BREAK RESISTANCE TRAINING PROGRAM - 1ST YR PLAYERS MONDAY (UPPER BODY) Comments Exercise Week Rest W/U Set Set 1 Set 2 Set 3 Set 4 1 (26/12) 60-90 sec - R: KG: BW R: KG: BW R: KG: BW Overhand Grip. Chin clearance of the 2 (2/1) 60-90 sec - R: KG: BW R: KG: BW R: KG: BW CHIN UPS (MAX REPS) bar and full extension at the bottom 3 (9/1) 60-90 sec - R: KG: BW R: KG: BW R: KG: BW every rep. 4 (16/1) 60-90 sec - R: KG: BW R: KG: BW R: KG: BW 1 (26/12) 60-90 sec - R: KG: BW R: KG: BW R: KG: BW 2 (2/1) 60-90 sec - R: KG: BW R: KG: BW R: KG: BW Hands just wider than shoulder width. PUSH UPS (MAX REPS) Chest to ground every rep. 3 (9/1) 60-90 sec - R: KG: BW R: KG: BW R: KG: BW 4 (16/1) 60-90 sec - R: KG: BW R: KG: BW R: KG: BW

1 (26/12) 60-90 sec - R(10): KG: R(10): KG: R(10): KG: Set up under a bar or TRX with hands around shoulder width apart. Pull yourself 2 (2/1) 60-90 sec - R(10): KG: R(10): KG: R(10): KG: SUPINE ROW/TRX ROW up and squeeze your shoulder blades 3 (9/1) 60-90 sec - R(10): KG: R(10): KG: R(10): KG: together at the top. Briefly hold for ~ 2 seconds before returning to the bottom. 4 (16/1) 60-90 sec - R(10): KG: R(10): KG: R(10): KG:

1 (26/12) 60-90 sec - R(10): KG: R(10): KG: R(10): KG: Stand holding a DB in each hand on top of each shoulder. Press both DB’s over your 2 (2/1) 60-90 sec - R(10): KG: R(10): KG: R(10): KG: DB SHOULDER PRESS head then return back to shoulders. Keep a 3 (9/1) 60-90 sec - R(10): KG: R(10): KG: R(10): KG: stable core, squeeze your glutes for extra stability. 4 (16/1) 60-90 sec - R(10): KG: R(10): KG: R(10): KG:

GEELONG FALCONS XMAS BREAK RESISTANCE TRAINING PROGRAM - 1ST YR PLAYERS WEDNESDAY (LOWER BODY) Comments Exercise Week Rest W/U Set Set 1 Set 2 Set 3 Set 4

1 (26/12) 60-90 sec - R (10): KG: R (10): KG: R (10): KG: Hold a KB on your chest. Set up feet shoulder width with slight toe out. Break 2 (2/1) 60-90 sec - R (10): KG: R (10): KG: R (10): KG: back from hips first and squat as deep as GOBLET SQUATS 3 (9/1) possible with good form (Neutral spine, 60-90 sec - R (10): KG: R (10): KG: R (10): KG: chest up, heels down). Drive through heels on way back up, keep knees out the whole 4 (16/1) time (use mini band if available) 60-90 sec - R (10): KG: R (10): KG: R (10): KG: 1 (26/12) 60-90 sec - R (10): KG: R (10): KG: R (10): KG: Hinge from hip, neutral spine (think pvc pipe exercise), feel hamstring tension at 2 (2/1) 60-90 sec - R (10): KG: R (10): KG: R (10): KG: KB RDL the bottom. Briefly pause for 1-2 3 (9/1) 60-90 sec - R (10): KG: R (10): KG: R (10): KG: seconds before following through and 4 (16/1) 60-90 sec - R (10): KG: R (10): KG: R (10): KG: locking out with glutes!

1 (26/12) 60-90 sec - R (10): KG: R (10): KG: R (10): KG: Hold a DB in each hand and face towards a step/box. Step up on to box, focusing on 2 (2/1) 60-90 sec - R (10): KG: R (10): KG: R (10): KG: DB STEP UPS (5 each leg) driving through your heel of the foot on top 3 (9/1) 60-90 sec - R (10): KG: R (10): KG: R (10): KG: of the box. Keep control around your knee. Step back down and swap legs. 4 (16/1) 60-90 sec - R (10): KG: R (10): KG: R (10): KG: 1 (26/12) 60-90 sec - R(15): KG: R(15): KG: R(15): KG: Laying on back, drive hips up focusing 2 (2/1) 60-90 sec - R(15): KG: R(15): KG: R(15): KG: on strong GLUTE SQUEEZE at the top, GLUTE BRIDGES before controlling hips back down to 3 (9/1) 60-90 sec - R(15): KG: R(15): KG: R(15): KG: the ground. 4 (16/1) 60-90 sec - R(15): KG: R(15): KG: R(15): KG:

GEELONG FALCONS XMAS BREAK RESISTANCE TRAINING PROGRAM - 1ST YR PLAYERS FRIDAY (CORE) Comments Exercise Week Rest W/U Set Set 1 Set 2 Set 3 Set 4 1 (26/12) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW 2 (2/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW Neutral Spine, bum down, elbows under PLANK shoulders. 3 (9/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW 4 (16/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW 1 (26/12) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW SIDE PLANK (3O SEC EACH 2 (2/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW Hand straight up in the air, elbow under SIDE IS ONE SET) shoulder, hips through. 3 (9/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW 4 (16/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW 1 (26/12) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW Full range sit ups, both hands must 2 (2/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW SIT UPS touch the ground above your head and 3 (9/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW between your feet. 4 (16/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW 1 (26/12) 30 sec - R: 30 SEC KG: R: 30 SEC KG: R: 30 SEC KG: Sitting in the “v-position”, hold a MB 2 (2/1) 30 sec - R: 30 SEC KG: R: 30 SEC KG: R: 30 SEC KG: MB RUSSIAN TWIST and rotate side to side, touching the MB 3 (9/1) 30 sec - R: 30 SEC KG: R: 30 SEC KG: R: 30 SEC KG: on the ground every rep. 4 (16/1) 30 sec - R: 30 SEC KG: R: 30 SEC KG: R: 30 SEC KG: GEELONG FALCONS XMAS BREAK RESISTANCE TRAINING PROGRAM - 2ND/3RD YR PLAYERS MONDAY (UPPER BODY) Comments Exercise Week Rest W/U Set Set 1 Set 2 Set 3 Set 4 1 (26/12) 60-90 sec - R(5): KG: R(5): KG: R(5): KG: Overhand Grip. Chin clearance of the CHIN UPS (OVERHAND 2 (2/1) 60-90 sec - R(5): KG: R(5): KG: R(5): KG: bar and full extension at the bottom GRIP, WEIGHTED) 3 (9/1) 60-90 sec - R(5): KG: R(5): KG: R(5): KG: every rep. 4 (16/1) 60-90 sec - R(5): KG: R(5): KG: R(5): KG: 1 (26/12) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: 2 (2/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: Eyes under the bar, even grip on the BENCH PRESS bar. Don’t slam the bar on your chest. 3 (9/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: 4 (16/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG:

1 (26/12) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: Complete this exercise on the high bench. Overhand Grip. Row up until bar touches the 2 (2/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: BENCH ROW bench, briefly squeeze at the top with your 3 (9/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: scapulas before returning to full extension at the bottom. 4 (16/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: 1 (26/12) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: Hands just wider than shoulder width, feet 2 (2/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: shoulder width. Start with BB on collarbone, SHOULDER PRESS (BB) 3 (9/1) lockout right above your head. Squeeze glutes 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: for extra stability. 4 (16/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG:

GEELONG FALCONS XMAS BREAK RESISTANCE TRAINING PROGRAM - 2ND/3RD YR PLAYERS WEDNESDAY (LOWER BODY) Comments Exercise Week Rest W/U Set Set 1 Set 2 Set 3 Set 4 1 (26/12) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: Set up with feet just wider than shoulder 2 (2/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: width, slight toe out. Break back from hips BACK SQUAT first before going down into the squat, 3 (9/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: keep chest up, knees out and heels down. 4 (16/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: 1 (26/12) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: Set up with feet shoulder width. Hips up, 2 (2/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: hamstrings on tension, neutral spine, chin DEADLIFT down. Pull from ground, lockout with 3 (9/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG: strong glute squeeze. 4 (16/1) 60-90 sec 10 R(8): KG: R(8): KG: R(8): KG: R(12) KG:

1 (26/12) 60-90 sec - R(4es): KG: R(4es): KG: R(4es): KG: R(6es) KG: Set up with the rear foot elevated on a flat bench or chair, holding a KB on your chest. Your front foot BULGARIAN SPLIT SQUAT 2 (2/1) 60-90 sec - R(4es): KG: R(4es): KG: R(4es): KG: R(6es) KG: should be out far enough so that when you squat (KB) down your shin is vertical during the movement. 3 (9/1) 60-90 sec - R(4es): KG: R(4es): KG: R(4es): KG: R(6es) KG: CONTROL IS KEY. Ensure your knee tracks in line with your foot during this exercise (use a mirror). 4 (16/1) 60-90 sec - R(4es): KG: R(4es): KG: R(4es): KG: R(6es) KG: 1 (26/12) 60-90 sec - R(8): KG: R(8): KG: R(8): KG: Lay on your back with one leg flexed and the SL GLUTE BRIDGE 2 (2/1) 60-90 sec - R(8): KG: R(8): KG: R(8): KG: other extended off the ground. Drive hips up (WEIGHTED) 3 (9/1) and squeeze glute on stance leg for 1-2 seconds, 60-90 sec - R(8): KG: R(8): KG: R(8): KG: before controlling hips back to the ground. 4 (16/1) 60-90 sec - R(8): KG: R(8): KG: R(8): KG:

GEELONG FALCONS XMAS BREAK RESISTANCE TRAINING PROGRAM - 2ND/3RD YR PLAYERS FRIDAY (CORE) Comments Exercise Week Rest W/U Set Set 1 Set 2 Set 3 Set 4 1 (26/12) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW 2 (2/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW Arms and legs extended in a supine HOLLOW HOLDS position (laying on your back). 3 (9/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW 4 (16/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW 1 (26/12) 30 sec - R: 1 min KG: BW R: 1 min KG: BW R: 1 min KG: BW R: 1 min KG: BW 2 (2/1) 30 sec - R: 1 min KG: BW R: 1 min KG: BW R: 1 min KG: BW R: 1 min KG: BW Neutral Spine, bum down, elbows under PLANK shoulders. 3 (9/1) 30 sec - R: 1 min KG: BW R: 1 min KG: BW R: 1 min KG: BW R: 1 min KG: BW 4 (16/1) 30 sec - R: 1 min KG: BW R: 1 min KG: BW R: 1 min KG: BW R: 1 min KG: BW 1 (26/12) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW Lay on the ground on your back, hands by your 2 (2/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW sides. Crunch up with your upper body and legs V-UPS 3 (9/1) at the same time to meet in the middle (creates 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW a v-position), before returning to the bottom 4 (16/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW 1 (26/12) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW Put your hands on the ground and put your legs 2 (2/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW up on a swiss ball behind you. Bring your knees SWISS BALL JACKNIVES towards your chest, whilst maintaining a neutral 3 (9/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW spine and keeping hips down. 4 (16/1) 30 sec - R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW R: 30 SEC KG: BW Name: Date:

Running Sessions: (Must Warm Up First) Write name of session e.g. Eurofit – 3x10 efforts

Skills Session: (Must Warm Up First)

Weights Session: (Day 1,2,3)

Additional Sessions: (MUST BE OFF LEGS!!! e.g. Swimming, Boxing)

Overall RPE (Rate of Perceived Exertion) for Entire Session:

Easy – 1 2 3 4 5 6 7 8 9 10 – Extremely Hard

Recovery: What type of recovery did you complete? how long after the session did you complete this? What was the overall duration of the recovery?