PRESEASON CONDITIONING

Official Start Week

Monday Jan 15th 

Download Glossary
5km TT Zones

BLOCK 1

Simple GPP Phase 
Basic Low Speed Running Volume Accumulation
Minimal Speed/Intensity & zero COD 
2-Day Per Week Strength Program
Complete Strength Two Non-Consecutive Days
Avoid Strength Day Before Any Speed Work

BLOCK 2

Accumulation Phase 
Peaking Volume Accumulation
Building Threshold/Threshold+/Speed Exposure 
2-Day Per Week Strength Program
Complete Strength Two Non-Consecutive Days
Avoid Strength Day Before Any Speed Work

BLOCK 3

 Building Threshold/Threshold+/Speed Exposure 
2-Day Per Week Strength Program
Complete Strength Two Non-Consecutive Days
Avoid Strength Day Before Any Speed Work

BLOCK 4

Build Accel/Decel Exposure 
Return To Formal Skills Sessions 
2-Day Per Week, Reduced Volume  Strength Program

Preseason Skills/Con

Weekly Outline

SKILL DRILLS

Complete Skills As Prescribed

PHYSICAL PREPARATION RESOURCES

Body Armour Series: No real equipment, yet super effective and applicable strength/mobility to help provide armour against most common injuries in boundary umpires 
BW Flush/Mobility: A simple sequence of movements that could be done the day after heavy training to help improve recovery whilst addressing ankle/hip/Lx dynamic mobility