Feel like you need to improve your strength for the forthcoming footy season, but are not quite sure what exercises you should be doing, the size of the weights you should be using and how many sets and repetitions to perform? Well the Bomberland team along with head weights coach Glenn Turner is here to help. Over the next ten weeks we will bring you a weekly weights program to help improve your upper and lower body strength to get you in prime physical condition for the 2003 footy season, and also give you the opportunity to ask Glenn Turner questions about the program.
Glenn Turner in the recently refurbished Essendon gym
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PROFILE - GLENN TURNER
Glenn Turner has been the head weights coach and part of John Quinn's fitness team for the past two season. Turner writes all the Essendon players individual weights program and assists John Quinn with fitness work on match-day.
Glenn Turner grew up in New South Wales and in his early years was involved in swimming, skiing and soccer. In his early 20's Turner competed in triathlons and from there got involved in the winter Olympic sport - bobsledding. Turner was in the National team from 1989 - 1993 and went to the 1992 Olympics in the two man bobsled.
Post 1992, Turner was assistant strength coach at St.George (NRL) and became head strength coach in 1995. With the inception of the Adelaide Rams in the NRL, Turner moved to Adelaide as head strength coach from 1996 until the club folded in 1998. In 1999, Turner moved to Parramatta Eels as reserves and U19 strength and conditioning coach and was approached by Essendon at the end of the 2000 season to improve its strength area. After eight years working in rugby league, Turner switched codes.
Turner's main area of expertise is working in power, strength and speed. This is Turner's third pre-season with the club. "Essendon is a very good club and a very secure club, which is unusual in this industry. I was similar to John Quinn that I had not seen an AFL game before I came down from Sydney, but everyone is rugby league circles said that I was going to a good club and they were right," Turner said.
"I guess one of my biggest fears of first coming to Essendon was having players run out looking like rugby league players. I was paranoid about them being too big, yet three years later I am asked to make them big - so the irony of it all is pretty funny. Hopefully people will notice a bigger team next year."
Introduction
Welcome Bomberland users to Build up with the Bombers - a 10-week weights program to help you prepare for the upcoming football season - whether it is to build muscle mass, lose fat or to gain strength with your present body weight. I look forward to working with you and answering any questions you have regarding the weights program.
Strength is such a basic foundation to any athlete's progress in sport, particularly football. Strength is essential for contesting, speed, jumping, kicking, marking and acceleration away from an opponent. That is why a structured weights program, using correct technique is essential in gaining on-field results.
Enjoy Build up with the Bombers!
Glenn Turner
Assistant Fitness Coach
Week 10
Aim:
Welcome to the last week of this four week training block and unfortunately the end of a very entertaining journey of self-improvement. Congratulations to all of you who have had the mental and physical capacity and strength to stay with this program and I will conclude at the end of the week with some options of where you can go from here. But firstly you must get through this week and what a week I have for you - nothing revolutionary in training technique, but should be very demanding on your body
For the last couple of weeks you have been increasing the weight on your last two sets. This week I want you to do the same except I want you to do a forth set on each exercise with the same increase weight that you used for the second and third sets.
i.e. Bench Press
Week 9 60kg 65kg 65kg
Week 10 60kg 65kg 65kg 65kg
Tough I know but go for it and see what happens, you just might surprise yourself.
Coach's Tip:
Try counting benchmarks when doing a set i.e. 6,5,4,3,2,1 it helps you mentally focus better, which in time could get you through a set you might other wise fail on.
Warm-up
Cardio equipment for five minutes to elevated core temperature - example - exercise bike, treadmill or rowing machine.
Stretch the big six - hamstring, quadriceps, back, chest, shoulders and gluteus.
Program
Session 1
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Leg press
2. Bench press
3. Seated row
4. Barbell shoulder press
5. Dumbbell arm curls
6. Chin-ups
7. 3 x 20 second crunches
For each exercise do 10 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing session 2.
Session 2
Make sure all exercise equipment is set-up before commencing program. If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Dumbbell leg squats
2. Dumbbell bench press
3. Lat pull down (bar in front)
4. Seated dumbbell alternate shoulder press
5. Dumbbell tricep kick backs x 10 reps
6. Hands on bench push up
7. 3 x 30 second reverse crunches
For each exercise do 10 repetitions. Do 2 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing Session 3.
Session 3
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Smith machine squats
2. Decline bench
3. T-bar rows
4. Lateral raises
5. Dumbbell hammer curls x 10
6. Dips with feet and hands on a bench
7. 3 x 30 second high pulley crunches
For each exercise do 10 repetitions. Do 2 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 72 hours before commencing week 7.
Closing:
No matter what option you do after Week 10 if you want to continue to do resistance training you must make Week 11 an easy week. Just do two sets on each exercise with the lightest weight you have done before on that exercise. This will help your body to recovery from the tough four weeks of training been doing.
After week 11 you have three options
Options 1
Aim: Weight loss
Method: Repeat weeks one and two twice then continue onto weeks three through to ten i.e. Wk 1,2,1,2,3 -10.
Option 2
Aim: to increase body size and strength levels further than what was achieved initially.
Method: repeat weeks three through ten.
Option 3
Aim to improve short performance through greater power development.
Method: Repeat week nine except for speed of movement in your exercise selection. You want to be controlled with the eccentric contraction of your exercise (muscle lengthening under tension), a slight pause when stopping to change direction then explosive speed with the concentric contraction (muscle shorting under tension) of your exercise.
eg. Leg press or bench press controlled down, slight pause at the bottom then explode up as quickly as possible. Repeat for required number of lifts.
Seated row: pull the weight towards you as quickly and explosively as possible, then pause in the middle holding the weight up, then release the weight back out in a controlled fashion. Repeat for the required number of reps.
You need to repeat this style of training for all the sessions (3) for the next three weeks (12 -14) then have an easy week (15). After week 15 repeat weeks 12-14 but lighten the load to 60% of what you were lifting in weeks 12-14. (If you are unsure of speed of action consult your local gym instructors or email me at the club.
Please feel free to email me with feed back on how you think the program did or didn't suit you, especially from the female side of the population. I'd love to hear from all of you, take care. Go the Bombers
Glenn Turner
Week 9
Aim:
We head into week nine of our program - the third of our four-week block focussing on strength development. By this stage of the program your body should be starting to adapt to this style of training and as a result your strength levels should be starting to improve. To keep your levels improving I want you to continue with what we started last week - increase the weight of your second set. This week I want you to carry over the heavier weight from the second set into the third set. You will need to work hard to push out your six reps. If you think you might struggle on the last set, make sure you have a spotter to help you through. You must make sure you are really mentally focussed for the last set.
Coach's Tip:
When doing bending exercises imagine you are pushing yourself away from the weight. By doing this, you usually find that you can lift a little more.
Warm-up
Cardio equipment for five minutes to elevate core body temperature. For example - exercise bike, treadmill or rowing machine.
Stretch the big six - hamstring, quadriceps, back, chest, shoulders and gluteus.
Program
Session 1
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Leg press
2. Bench press
3. Seated row
4. Barbell shoulder press
5. Dumbbell arm curls
6. Chin-ups
7. 3 x 20 second crunches
For each exercise do 10 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing session 2.
Session 2
Make sure all exercise equipment is set-up before commencing program. If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Dumbbell leg squats
2. Dumbbell bench press
3. Lat pull down (bar in front)
4. Seated dumbbell alternate shoulder press
5. Dumbbell tricep kick backs x 10 reps
6. Hands on bench push up
7. 3 x 30 second reverse crunches
For each exercise do 10 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing Session 3.
Session 3
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Smith machine squats
2. Decline bench
3. T-bar rows
4. Lateral raises
5. Dumbbell hammer curls x 10
6. Dips with feet and hands on a bench
7. 3 x 30 second high pulley crunches
For each exercise do 10 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 72 hours before commencing week 10.
Musashi Tip: Musashi P40 Protein Bar directly after training.
Week 8
Aim:
The focus of this week is working on your strength levels to either improve existing strength or to start making functional any extra muscle mass you may have put on from the previous hypertrophy phase.
With your middle (second) set try pushing the weight up just a little bit and then drop back down to the weight you lifted in the first set for your third set on each exercise. Next week when you put on the heavier weight for your second set keep it on for your third set also - don't drop down. This progression will trick your body into getter stronger.
Coach's Tip: Try counting backward when doing exercise - ie. 6, 5, 3, 2, 1. This helps you focus more on your exercise and puts some intensity into your work outs.
Warm-up
Cardio equipment for five minutes to elevated core temperature - example - exercise bike, treadmill or rowing machine.
Stretch the big six - hamstring, quadriceps, back, chest, shoulders and gluteus.
Program
Session 1
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Leg press
2. Bench press
3. Seated row
4. Barbell shoulder press
5. Dumbbell arm curls
6. Chin-ups
7. 3 x 20 second crunches
For each exercise do 6 repetitions. Do 3 sets on each exercise with 3 minutes rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing session 2.
Session 2
Make sure all exercise equipment is set-up before commencing program. If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
8. Dumbbell leg squats
9. Dumbbell bench press
10. Lat pull down (bar in front)
11. Seated dumbbell alternate shoulder press
1.
12. Dumbbell tricep kick backs x 10 reps
13. Hands on bench push up
14. 3 x 30 second reverse crunches
For each exercise do 6 repetitions. Do 3 sets on each exercise with 3 minutes rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing Session 3.
Session 3
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
8. Smith machine squats
1. Decline bench
2. T-bar rows
3. Lateral raises
4. Dumbbell hammer curls x 10
5. Dips with feet and hands on a bench
6. 3 x 30 second high pulley crunches
For each exercise do 6 repetitions. Do 3 sets on each exercise with 3 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 72 hours before commencing week 9.
Musashi Tip: Musashi Growing Dog Creatine / Protein Bar
Week 7
Aim: This week we make a major shift in our program from muscle growth to muscular strength. We do this by dropping down the volume of repetitions and increasing the intensity - ie. weight lifted. So your goal for the next four weeks is to strengthen the extra muscle you have gained by lifting heavier weights with less repetitions.
Coach's Tip: In the hot weather make sure you are hydrated before, during and after working out. If you are thirsty you are already dehystrated. Dehydration can cause up to a 10% loss in strength levels.
Warm-up
Cardio equipment for five minutes to elevate core body temperature. For example - exercise bike, treadmill or rowing machine.
Stretch the big six - hamstring, quadriceps, back, chest, shoulders and gluteus.
Program
Session 1
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Leg press
2. Bench press
3. Seated row
4. Barbell shoulder press
5. Dumbbell arm curls
6. Chin-ups
7. 3 x 20 second crunches
For each exercise do 6 repetitions. Do 3 sets on each exercise with 3 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing session 2.
Session 2
Make sure all exercise equipment is set-up before commencing program. If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Dumbbell leg squats
2. Dumbbell bench press
3. Lat pull down (bar in front)
4. Seated dumbbell alternate shoulder press
5. Dumbbell tricep kick backs x 10 reps
6. Hands on bench push up
7. 3 x 30 second reverse crunches
For each exercise do 6 repetitions. Do 3 sets on each exercise with 3 minutes rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing Session 3.
Session 3
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Smith machine squats
2. Decline bench
3. T-bar rows
4. Lateral raises
5. Dumbbell hammer curls x 10
6. Dips with feet and hands on a bench
7. 3 x 30 second high pulley crunches
For each exercise do 6 repetitions. Do 3 sets on each exercise with 3 minutes rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 72 hours before commencing week 8.
Musashi Tip: Musashi Growing Dog Creatine / Protein Bar
Week 6
Aim: The aim of this week is to have an easy / recovery week. This helps the body to recover and prepare itself for the next phase of training. If you keep training at the same intensity all the time, your weight and strength gains will start going backwards and eventually you will breakdown.
Coach's Tip: Do major lifts before auxiliary lifts - ie. squats and bench before arm curls.
Warm-up
Cardio equipment for five minutes to elevated core temperature - example - exercise bike, treadmill or rowing machine.
Stretch the big six - hamstring, quadriceps, back, chest, shoulders and gluteus.
Program
Session 1
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
8. Leg press
9. Bench press
10. Seated row
11. Barbell shoulder press
12. Dumbbell arm curls
13. Chin-ups
14. 3 x 20 second crunches
For each exercise do 10 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing session 2.
Session 2
Make sure all exercise equipment is set-up before commencing program. If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
8. Dumbbell leg squats
9. Dumbbell bench press
10. Lat pull down (bar in front)
11. Seated dumbbell alternate shoulder press
12. Dumbbell tricep kick backs x 10 reps
13. Hands on bench push up
14. 3 x 30 second reverse crunches
For each exercise do 10 repetitions. Do 2 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing Session 3.
Session 3
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
8. Smith machine squats
9. Decline bench
10. T-bar rows
11. Lateral raises
12. Dumbbell hammer curls x 10
13. Dips with feet and hands on a bench
14. 3 x 30 second high pulley crunches
For each exercise do 10 repetitions. Do 2 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 72 hours before commencing week 7.
Musashi Tip: Musashi P40 Protein Bar directly after training.
Week 5
Aim: The aim of this week is to work on strength levels as well as muscle growth. To do this it is quite simple - keep the same weight on the exercises as Week 4, but do 10 reps instead of 8. All the best - hang in there.
Coach's Tip: Always record your weight that your lifting. It helps you to self monitor, goal set and also to motivate - especially if you look back and see how far you have come.
Warm-up
Cardio equipment for five minutes to elevate core body temperature. For example - exercise bike, treadmill or rowing machine.
Stretch the big six - hamstring, quadriceps, back, chest, shoulders and gluteus.
Program
Session 1
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Leg press
2. Bench press
3. Seated row
4. Barbell shoulder press
5. Dumbbell arm curls
6. Chin-ups
7. 3 x 20 second crunches
For each exercise do 10 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing session 2.
Session 2
Make sure all exercise equipment is set-up before commencing program. If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Dumbbell leg squats
2. Dumbbell bench press
3. Lat pull down (bar in front)
4. Seated dumbbell alternate shoulder press
5. Dumbbell tricep kick backs x 10 reps
6. Hands on bench push up
7. 3 x 30 second reverse crunches
For each exercise do 10 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing Session 3.
Session 3
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Smith machine squats
2. Decline bench
3. T-bar rows
4. Lateral raises
5. Dumbbell hammer curls x 10
6. Dips with feet and hands on a bench
7. 3 x 30 second high pulley crunches
For each exercise do 10 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 72 hours before commencing week 6.
Musashi Tip: Musashi P40 Protein Bar directly after training.
Week 4
Aim: Now that we are getting use to the exercises and hopefully there is no more soreness - I want you really working on the intensity of the program. Remember to stick to the recommended recovery time on sets and exercises and aim for failure on the last reps of your last set. The session should not take longer than one hour - it should on average take 45 minutes. You should be sweating hard
Coach's Tip: On the seated row - at the end of the movement, squeeze your shoulder blades together.
Warm-up
Cardio equipment for five minutes to elevated core temperature - example - exercise bike, treadmill or rowing machine.
Stretch the big six - hamstring, quadriceps, back, chest, shoulders and gluteus.
Program
Session 1
Make sure all exercise equipment is set-up before commencing program. If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
8. Leg press
9. Bench press
10. Seated row
11. Barbell shoulder press
12. Dumbbell arm curls
13. Chin-ups
14. 3 x 20 second crunches
For each exercise do 8 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing session 2.
Session 2
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
8. Dumbbell leg squats
9. Dumbbell bench press
10. Lat pull down (bar in front)
11. Seated dumbbell alternate shoulder press
12. Dumbbell tricep kick backs x 10 reps
13. Hands on bench push up
14. 3 x 30 second reverse crunches
For each exercise do 8 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing Session 3.
Session 3
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
8. Smith machine squats
9. Decline bench
10. T-bar rows
11. Lateral raises
12. Dumbbell hammer curls x 10
13. Dips with feet and hands on a bench
14. 3 x 30 second high pulley crunches
For each exercise do 8 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 72 hours before commencing week 5.
Musashi Tip: Musashi P40 Protein Bar directly after training.
Week 3
Aim: The major aim for the coming four weeks is increase the cross section area of the muscle fibre to obviously give growth, but more importantly to increase strength levels. Also an increased lean muscle mass has the ability to burn fat for people wishing to lose weight.
Coach's Tip: On leg exercises keep your back flat and stomach firm, look ahead, inhale as you move down and exhale as you complete the movement. Make sure your knees don't drift past your toes. If this is a problem, go to a power rack and put a broom stick at knee height and in line with your toes - so when going down you have instant feedback.
Warm-up
Cardio equipment for five minutes to elevate core body temperature. For example - exercise bike, treadmill or rowing machine.
Stretch the big six - hamstring, quadriceps, back, chest, shoulders and gluteus.
Program
Session 1
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Leg press
2. Bench press
3. Seated row
4. Barbell shoulder press
5. Dumbbell arm curls
6. Chin-ups
7. 3 x 20 second crunches
For each exercise do 8 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing session 2.
Session 2
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Dumbbell leg squats
2. Dumbbell bench press
3. Lat pull down (bar in front)
4. Seated dumbbell alternate shoulder press
5. Dumbbell tricep kick backs x 10 reps
6. Hands on bench push up
7. 3 x 30 second reverse crunches
For each exercise do 8 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 48 hours before commencing Session 3.
Session 3
If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Smith machine squats
2. Decline bench
3. T-bar rows
4. Lateral raises
5. Dumbbell hammer curls x 10
6. Dips with feet and hands on a bench
7. 3 x 30 second high pulley crunches
For each exercise do 8 repetitions. Do 3 sets on each exercise with 1 minute rest between sets and 3 minutes rest between exercises.
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: 72 hours before commencing week 4.
Musashi Tip: Musashi P40 Protein Bar directly after training.
Week 2
Aim: Continue to prepare the body for next phase of weight training and to increase volume of training.
Coach's Tip: Ensure correct posture when lifting weights. For example - keep hips neutral when seated in dumbbell shoulder press. If pressure is applied down on shoulders, it should be felt in the gluteus not through the lower back.
Warm-up
Cardio equipment for five minutes to elevated core temperature - example - exercise bike, treadmill or rowing machine.
Stretch the big six - hamstring, quadriceps, back, chest, shoulders and gluteus.
Program
Session 1
Make sure all exercise equipment is set-up before commencing program. If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Leg Press
2. Dumbbell lateral raises
3. Bent over rows
4. Incline bench
5. Lat pull down
6. Push ups
7. Standing dumbbell hammer curls
8. Dumbbell bench
9. Dumbbell step ups
For each exercise do 15 repetitions without rest.
U/18 - Repeat two times (two minutes recovery between sets).
Seniors - Repeat three times (two minutes recovery between sets).
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: Minimum 24 hours, maximum 48 hours before commencing session 2.
Session 2
Make sure all exercise equipment is set-up before commencing program.
1. Dumbbell squats
2. Dumbbell seated shoulder press
3. Standing reverse flies
4. Dumbbell flies
5. Chin ups
6. Bench
7. Dumbbell arm curls
8. Seated rows
9. Leg press
For each exercise do 15 repetitions without rest.
U/18 - Repeat two times (two minutes recovery between sets).
Seniors - Repeat three times (two minutes recovery between sets).
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: Minimum 24 hours, maximum 48 hours before commencing session 3.
Repeat either Session 1 or 2.
Recovery: Minimum 24 hours, maximum 48 hours before commencing week 3.
Musashi Tip: Continue to use Coenzyme 10. Take two tablets daily to help body recover from weights session.
Week 1
Aim: Over the first two weeks of program our major aim is to prepare the body structure and muscles for the eight week program load and to remain injury free. Regardless of your training experience - either elite or amateur - this needs to be done, as is the procedure with the Bomber players.
Coach's Tip:Set personal training goals for the ten weeks and focus on achieving those with every session as gyms can be distracting or intimidating.
Warm-up
Cardio equipment for five minutes to elevate core body temperature. For example - exercise bike, treadmill or rowing machine.
Stretch the big six - hamstring, quadriceps, back, chest, shoulders and gluteus.
Program
Glenn Turner with Paul Barnard and Dean Solomon
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Session 1
Make sure all exercise equipment is set-up before commencing program. If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Leg Press
2. Dumbbell lateral raises
3. Bent over rows
4. Incline bench
5. Lat pull down
6. Push ups
7. Standing dumbbell hammer curls
8. Dumbbell bench
9. Dumbbell step ups
For each exercise do 15 repetitions without rest.
U/18 - Repeat two times (two minutes recovery between sets).
Seniors - Repeat three times (two minutes recovery between sets).
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: Minimum 24 hours, maximum 72 hours before commencing session 2.
Session 2
Make sure all exercise equipment is set-up before commencing program. If unsure of exercises, most weight machines are labeled or consult instructor in gymnasium for assistance or check walls for exercise charts. Alternatively ask Glenn Turner for further advice in the question section.
1. Dumbbell squats
2. Dumbbell seated shoulder press
3. Standing reverse flies
4. Dumbbell flies
5. Chin ups
6. Bench
7. Dumbbell arm curls
8. Seated rows
9. Leg press
For each exercise do 15 repetitions without rest.
U/18 - Repeat two times (two minutes recovery between sets).
Seniors - Repeat three times (two minutes recovery between sets).
Warm-down
Five minutes on cardio equipment plus big six stretch.
Recovery: Minimum 24 hours, maximum 72 hours before commencing week 2.
Musashi Tip: Coenzyme 10. Take two tablets daily to help body recover.
TERMS AND CONDITIONS OF USE
This training program has been designed for elite professional athletes who maintain high levels of physical fitness and who are supervised at all times by professional training staff. Accordingly, you should only attempt this training program if you are physically fit, exercise on a regular basis, and are capable of properly completing the specified exercises and drills. If you do not exercise on a regular basis or are unsure of your physical capabilities you should not participate in this training program until you have received the 'all clear' from your doctor or a trained fitness professional.
The Essendon Football Club strongly advises that you only participate in this training program under the supervision of suitably qualified fitness professionals.
It is important that you know your limitations when training. If, during or after performing any of the specified training exercises or drills, you experience an injury, illness or other undesirable side effect (ie such as chest pain, muscle strain or signs of over-exhaustion) you should immediately cease the activity and seek medical attention.
Any decision to participate in the training program must be made carefully as the Essendon Football Club will not be responsible for any injuries, ill health or damage suffered by you or others as a result of participating in all or part of this training program.
Minors (those under 18 years of age) must not participate in the training program unless they are supervised at all times by a parent or legal guardian who has accepted these terms and conditions on behalf of that minor.
By participating in this training program you are deemed to have read and accepted these terms and conditions.
