Week 1: Oct 30 - Nov 5
Lets focus on the following 7 pillars for this off-season program to keep your mind and body healthy and focused: mindset, flexibility, cardio, strength, agility, nutrition, and footy.
If you already have a program you’re happy with, please continue with it and even share with the team. There isn’t a one size fits all, so my goal is to provide a progression of some baseline workouts you can do, maybe offer some things you haven’t seen before, and generally help to come into next season ready to go.
Start this week with a positive and growth mindset. Picture the growth as a person and an athlete you’d like to achieve over the next 6 months.
Join the Strava group https://www.strava.com/clubs/627147. The idea behind this is to build this team truly into a brotherhood. There is a lot of attrition and new faces throughout the season but being able to have a level of confidence and trust in each other will build exponentially seeing that everyone has been putting in the work. We can use this tool as a community to motivate and cheer on our brothers throughout the off-season.
I am a basketball fan and was Watching The Redeem Team on Netflix the other day... I liked it and found myself thinking that there’s no reason next season we can’t be successful and with a little hard work, come home champions. I started messaging Coach Weaver and here we are :) so ask you to watch it and see what you think
You’ve heard about this your whole life, decreases chance of injury, increases range of motion, etc. but still often overlooked and ignored. Continue a couple times a week to do the dynamic stretches that we do at practice before exercise. Include it as part of your warmup on the harder days of the week and can be a cross training session on it’s own for the days off. Secondly, after your daily exercise try to include a cool down stretch.
My pastime has been running over the past 20 years so it’s what I like to do. The need for cardio is also self-explanatory, but wanted to mention a couple points.
Cardio can come in many forms (run/swim/bike/etc) and they compliment each other… but swimming isn’t biking, which isn’t distance running, which isn’t sprinting, which isn’t footy. In my program, I am going to include different types of running working to hit each of these areas, so just ensure that you’re putting in the time doing what you're training for in the end.
Declan, Friday, and Tiger have put/are putting some things together for us to work on. In order to not overload on week one, chosen not including them quite yet… but the meantime, I have a couple suggestions on where to begin if your already spending time in the gym or looking for a way to do strength training at home and build a base.
Gym: More to come from the experts but high level if you want to start this week
If going 4 days :
Legs -> Back/Core -> Chest/Shoulders -> Arms.
If three days :
Legs -> Back/Core/Biceps -> Chest/Shoulders/Triceps
Fundamental skill for footy… quick feet, change of direction, etc all can give you a leg up on the competition
Nothing specific this week but more to come.
Be smart, eat healthy, and drink water. I don’t have much to contribute here but something that should always be on your mind.
Not sure anyone on the team has some nutrition background that would like to contribute?
The game we are playing at the end of the day :) I have form and skills videos that will be shared in the coming weeks but once again, not too intense here for a little while.
You guys saw the success the women had this year with even with many new faces… let’s continue the recruiting effort and draw in hard working and talented people.