Intermediate Power Program 3 (IP3)

Rest 3 minutes for the © (core) and Rest 3 minutes for the © (core) and Rest 3 minutes for the © (core) and

Rest 3 minutes for the © (core) and PPPP _{(power exercises)(power exercises)(power exercises)(power exercises)}

Rest 1 minute for all other exercises Rest 1 minute for all other exercises Rest 1 minute for all other exercises Rest 1 minute for all other exercises Perform

Perform Perform

Perform PPPP _{exercises with maximal controlled accelerationexercises with maximal controlled accelerationexercises with maximal controlled accelerationexercises with maximal controlled acceleration} Perform other exercise

Perform other exercise Perform other exercise

Perform other exercises at a moderates at a moderates at a moderates at a moderate----fast pace fast pace fast pace fast pace (1

(1 (1

(1---- 2222s up,1s up,1s up,1----2s up,1 222s down), unless otherwise stated.s down), unless otherwise stated.s down), unless otherwise stated. s down), unless otherwise stated. Exercise

Exercise Exercise Exercise

OROROROR No gym alternative*** SetsSetsSetsSets RepsRepsRepsReps** Warm

Warm Warm

Warm----up (up (up (up (rowing OR Light Jrowing OR Light Jrowing OR Light Jrowing OR Light Joggingoggingoggingogging) ) ) ) Stretch Stretch Stretch Stretch 1 1 1 1 1 1 1 1 10 minutes 5 minutes Smith Machine Smith Machine Smith Machine

Smith Machine Bench Throws Bench Throws Bench Throws Bench Throws PPPP

OROROROR Medicine ball plyometric push-ups 3333 6

Jump S Jump S Jump S Jump Squat quat quat quat PPPP

OROROROR Squat thrust 3333 6

Lying Lying Lying

Lying Medicine Ball Medicine Ball Medicine Ball Medicine Ball Throws Throws Throws Throws PPPP

OROROROR Clap push-ups 3333 6

Incline Incline Incline

Incline Dumbbell Press Dumbbell Press Dumbbell Press Dumbbell Press ©©©©

OROROROR Buddy resisted incline push-ups 3333 6-10 RM see progression

Dumbbell Dumbbell Dumbbell

Dumbbell Shoulder Press Shoulder Press Shoulder Press Shoulder Press ©©©©

OROROROR Buddy assisted hand stand press 3333 6-10 RM see progression

Chin Chin Chin

Chin----ups (BW*)ups (BW*)ups (BW*)ups (BW*)

OROROROR Buddy resisted broomstick row 3333 Max

Prone Bridge Hold Prone Bridge Hold Prone Bridge Hold

Prone Bridge Hold 2222 60s

Cool Cool Cool

Cool----Down & StretchDown & StretchDown & Stretch Down & Stretch 1111 5 minutes PROGRESSION FOR © (CORE) EXERCISES:

PROGRESSION FOR © (CORE) EXERCISES: PROGRESSION FOR © (CORE) EXERCISES: PROGRESSION FOR © (CORE) EXERCISES: Week 1 & 2: Week 1 & 2: Week 1 & 2: Week 1 & 2: 6,6,6 RM Week 3 & 4: Week 3 & 4: Week 3 & 4: Week 3 & 4: 6,4,4 RM Week 5 & 6: Week 5 & 6: Week 5 & 6: Week 5 & 6: 6,4,3 RM RM RM RM

RM denotes a repetition maximum, i.e. a weight should be selected for which no more than the prescribed number of reps can possibly be completed (with good form and technique), if the rep range is reached with ease, select a heavier weight.

P _{= Power Exercise, these exercises should only be performed once technique guidance has been given} by a suitable qualified person (e.g. a biokineticist) to ensure proper technique. Power exercises should be performed with 30-60% of 1RM and with maximal velocity.

Each exercise which requires gym based equipment to be used has an alternative exercise (no gym no gym no gym no gym alternative

alternative alternative

BW BW BW

BW* denotes a body weight exercise; once players become strong enough to complete more than 12 reps they may add weight to their bodies to make the exercise more challenging.

**Due to greater difficulty with variation of load, players using buddy resisted exercisesbuddy resisted exercisesbuddy resisted exercisesbuddy resisted exercises should perform as many reps as possible and only use the specified rep range as a guide where variable resistance is possible.

*** When no training partner is available, perform the no partner alternative workoutsno partner alternative workoutsno partner alternative workoutsno partner alternative workouts outlined in the Beginner cycle 1 of the off-season period.

Refer to the EXERCISE DESCRIPTIONEXERCISE DESCRIPTIONEXERCISE DESCRIPTIONEXERCISE DESCRIPTION _{section for technique guidance. The EXERCISE} EXERCISE EXERCISE EXERCISE DESCRIPTION

DESCRIPTION DESCRIPTION

DESCRIPTION _{is merely for descriptive purposes; consult with a suitable qualified person (e.g. a} biokineticist) to ensure proper technique is used in all the exercises.

15. Intermediate In-season Program 1 (IIS1)

Rest 3 minutes for the © (core) and Rest 3 minutes for the © (core) and Rest 3 minutes for the © (core) and

Rest 3 minutes for the © (core) and PPPP _{(power exercises)(power exercises)(power exercises)(power exercises)}

Rest 1 minute for all other exercises Rest 1 minute for all other exercises Rest 1 minute for all other exercises Rest 1 minute for all other exercises Perform

Perform Perform

Perform PPPP _{exercises wiexercises wiexercises wiexercises with maximal controlled th maximal controlled th maximal controlled th maximal controlled} acceleration

accelerationacceleration acceleration

Perform other exercises at a moderate Perform other exercises at a moderatePerform other exercises at a moderate

Perform other exercises at a moderate----fast pace fast pace fast pace fast pace (1

(1(1

(1---- 2s up,12s up,12s up,12s up,1----2s down), unless otherwise stated.2s down), unless otherwise stated.2s down), unless otherwise stated. 2s down), unless otherwise stated. Exercise

Exercise Exercise Exercise

OROROR ORNo gym alternative*** SetsSets SetsSets RepsReps** RepsReps

Warm Warm Warm

Warm----up (up (up (up (rowing OR Light Jogrowing OR Light Jogrowing OR Light Jogrowing OR Light Joggingginggingging) ) ) ) Stretch Stretch Stretch Stretch 1 11 1 1 11 1 10 minutes 5 minutes Power Power Power

Power Clean Clean Clean Clean PPPP

OROROR ORMedicine ball plyometric push-ups 22 22 6

Jump S Jump S Jump S Jump Squat quat quat quat PPPP

OROROROR Squat thrust 22 22 6

Back Squat Back Squat Back Squat Back Squat ©©©©

OROROR ORBuddy resisted back squat 33 33 6-10 RM see progression

Bent Leg Bent Leg Bent Leg

Bent Leg Deadlift Deadlift Deadlift Deadlift ©©©©

OROROR ORBuddy resisted step-ups 33 33 6-10 RM see progression

Bench Press Bench Press Bench Press Bench Press ©©©©

OROROR ORBuddy resisted push-ups 33 33 6-10 RM see progression

Chin Chin Chin

Chin----ups (BW*)ups (BW*)ups (BW*)ups (BW*)

OROROR ORBuddy resisted broomstick row 22 22 Max

Hamstring Raise Hamstring Raise Hamstring Raise

Hamstring Raise 22 22 12 Prone Bridge Hold

Prone Bridge Hold Prone Bridge Hold

Prone Bridge Hold 22 22 60s

Cool Cool Cool

Cool----Down & StretchDown & StretchDown & Stretch Down & Stretch 11 11 5 minutes PROGRESSION FOR © (CORE) EXERCISES:

PROGRESSION FOR © (CORE) EXERCISES: PROGRESSION FOR © (CORE) EXERCISES: PROGRESSION FOR © (CORE) EXERCISES: Week 1: Week 1: Week 1: Week 1: 10,10,10 RM Week 2: Week 2: Week 2: Week 2: 10,8,8 RM Week 3: Week 3: Week 3: Week 3: 8,6,6 RM Week 4: Week 4: Week 4: Week 4: 6,4,4 RM Week 5: Week 5: Week 5: Week 5: No gym Week 6: Week 6: Week 6:

Week 6: Repeat starting at Week 1

RM denotes a repetition maximum, i.e. a weight should be selected for which no more than the prescribed number of reps can possibly be completed (with good form and technique), if the rep range is reached with ease, select a heavier weight.

P _{=Power Exercise, these exercises should only be performed once technique guidance has been given} by a suitable qualified person (e.g. a biokineticist) to ensure proper technique. Power exercises should be performed with 30-60% of 1RM and with maximal velocity.