Block A Linear Speed and Multi Directional Drills - Program No: 1 (Work Capacity)

Name: Sean Burke

Block A: Week 1-3
Day 1&5: Linear Day Day 3: Multi-Directional Day
Foam Roll: Foam Roll:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
Tennis ball/ Sliotar Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
FMS Weak Link – Active Straight Leg Raise Correction x1-2: FMS Weak Link – Active Straight Leg Raise Correction x1-2:
AIS – Quads x6 Breathes AIS – Quads x6 Breathes
AIS Hamstrings x 12 AIS Hamstrings x 12
Supported Leg Lower x12 Supported Leg Lower x12
Toe Touch Progression x6 Each Side Toe Touch Progression x6 Each Side
Deadlift Patterning w/stick x12 Deadlift Patterning w/stick x12
Time: 10mins Time: 10mins
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug/Heel Butt into Lateral Lunge
Heel Butt & Reach Lateral A-Walk
Overhead Reverse Lunge Walk Lateral A-Skip
Inchworm Lateral Crossover Skip
Spiderman Lateral Crossunder Skip
Straight Leg Walk Lateral Shuffle (stay low)
Backward Reaching Single Leg Deadlift walk Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Dynamic Hip Turns x20secs
High Heels Acceleration-Deceleration into Athlete Stance x5
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Time: 10mins Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed- Explosive Jumps/Hops & Med Ball Throws (Speed-
Strength): Strength):
A1: Explosive Jumps/Hops (NCM): A1: Explosive Hops (NCM):
Day 1: Single Leg Hurdle Hops w/stick Landing 3x5 Each Leg Day 3: 1 Leg Lateral/Medial Hurdle Hops w/stick Landing
Day 5: Linear Hurdle Jumps 3x5 3x3 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Med Ball Throws (NCM): A2: Med Ball Throws (NCM-Single Response):
Day 1: Horizontal Chest Throw – Overhand 3x5 Day 3: Standing Rotational Throw 3x5
Day 5: Underhand Overhead Backwards Throw 3x5
Time: 10mins Time: 10mins
Rest Interval: 60secs Rest Interval: 60secs
Linear Speed: Multi-Directional Drills:
10m Accelerations 1x6 5m – Shuffle w/ deceleration 1x3 (Each Side)
5m – Crossover w/ deceleration 1x3 (Each Side)
Time: 10mins 5m – Directional Step w/deceleration 1x3 (Each Side)
Time: 10mins
Rest Interval: 60secs/Reps Rest Interval: 30secs/Reps, 2mins Sets
 Block A:
Day 1:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3
Power (Strength-Speed):
A1: Hang Clean 3x5 3x5 3x5

Rest Interval: 180secs

A2: A.I. Stretch: Hip Flexor/ 2x8 2x8 2x8
Quad Stretch
Strength:
B: Trap Bar Deadlift 3x5 3x5 3x5

Rest Interval: 120secs

Circuit 15-20RM: 30min 30mins 30mins
C1: Goblet RFE Split Squat 6x 6x 6x
30:30 35:25 40:20
C2: 3PT DB Row – Neutral 6x 6x 6x
Grip 30:30 35:25 40:20
C3: BB RDL – Pronated Grip 6x 6x 6x
30:30 35:25 40:20
C4: Flat 1 Arm DB Press – 6x 6x 6x
Neutral Grip 30:30 35:25 40:20
C5: Plank 6x 6x 6x
30:30 35:25 40:20
Rest Interval: 0secs
 Block A:
Day 3:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3
Power (Strength-Speed):
A1: Hang Clean 3x5 3x5 3x5

Rest Interval: 180secs

A2: A.I. Stretch: Hip Flexor/ 2x8 2x8 2x8
Quad Stretch
Strength:
B: Bench Press 3x5 3x5 3x5

Rest Interval: 120secs

Circuit 15-20RM: 30min 30mins 30mins
C1: Trap Bar Deadlift 6x 6x 6x
30:30 35:25 40:20
C2: ½ Kneeling 1 Arm 6x 6x 6x
Overhead Press – Neutral Grip 30:30 35:25 40:20
C3: DB Goblet Reverse Lunge 6x 6x 6x
30:30 35:25 40:20
C4: TRX Rows – Neutral Grip 6x 6x 6x
30:30 35:25 40:20
C5: Side Plank 6x 6x 6x
30:30 35:25 40:20
Rest Interval: 60secs
 Block A:
Day 5:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3
Power (Strength-Speed):
A1: Hang Clean 3x5 3x5 3x5

Rest Interval: 180secs

A2: A.I. Stretch: Hip Flexor/ 2x8 2x8 2x8
Quad Stretch
Strength:
B: Chin Up – Supinated Grip 3x5 3x5 3x5

Rest Interval: 120secs

Circuit 15-20RM: 30min 30mins 30mins
C1: Goblet Squat 6x 6x 6x
30:30 35:25 40:20
C2: TRX Row – Alternating 6x 6x 6x
Grip 30:30 35:25 40:20
C3: 1 Arm KB Single Leg 6x 6x 6x
Deadlift 30:30 35:25 40:20
C4: Push Up 6x 6x 6x
30:30 35:25 40:20
C5: Plank 6x 6x 6x
30:30 35:25 40:20
Rest Interval: 60secs
 Block A Recovery Session:

Day 2: Linear Day Day 4: Multi-Directional Day

Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug/Heel Butt into Lateral Lunge
Heel Butt & Reach Lateral A-Walk
Overhead Reverse Lunge Walk Lateral A-Skip
Inchworm Lateral Crossover Skip
Spiderman Lateral Crossunder Skip
Straight Leg Walk Lateral Shuffle (stay low)
Backward Reaching Single Leg Deadlift walk Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Dynamic Hip Turns x20secs
High Heels Acceleration-Deceleration into Athlete Stance x5
Straight Leg Skip
Backpedal
Time: 10mins Time: 10mins

Days 2 & 4:
Tempo Runs:

Exercises
Week 1 Week 2 Week 3
A: Tempo Runs 100m @75% - 18x 20x 22x
Run in 20-22sec 100m 100m 100m
Rest Interval: Walk
 Functional Movement Screen
Scoring Sheet
Name: Sean Burke
Date: 16/12/12
APPENDIX B:
Test Score Final Total Comments
DEEP SQUAT 2 2

HURDLE ST. L 2/2 2

HURDLE ST. R
IN-LINE LUN. L 2/2 2
IN-LINE LUN. R
SHO. MOB. L 3/3 3 Hand – 8
SHO. MOB. R
ASLR L 2/2 2
ASLR R
TSPU 2 2

ROT. STAB. L 2/2 2

ROT. STAB. R
Total: 15
 Ultimate Performance Testing Sheet
Date16/12/12

Name: Sean Burke

Age: 20

Weight: 84kg

Height: 6’

BF%: 10.47%
Area: Average Score
1). Tricep 10
2). Subscap 9
3). Pec 8
4). Mid-axillary 6
5).Abs 15
6). Suprailiac 8
7). Thigh 19

Linear Speed & Multi-Directional Speed Tests:

Test Score

10m Sprint Right 1.84

20m Sprint Right 3.33

5-10-5 Left 5.13

Power Tests:
Starting Strength, Explosive Strength & Elastic Strength (Speed-Strength)
Test Score

Counter Vertical 22.5

Jump
Non-Counter 20
Movement Jump
Drop Jump into 19
Vertical Jump - 18’

Strength Tests:
Deadlift 1RM: 160kg
Bench 1RM: 80kg
Chin Up x AMAP: 7

Aerobic Capacity:
Yo-Yo Intermittent Recovery Test Level 2: 800m
 Block A Linear Speed and Multi Directional Drills - Program No: 3 (Hypertrophy)
Name: Peadar O’Laoire
Block A: Week 1-3
Day 1&5: Linear Day Day 3: Multi-Directional Day
Foam Roll: Foam Roll:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
Tennis ball/ Sliotar Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
FMS weak link – Rotary Stability x1-2: FMS weak link – Rotary Stability x1-2:
Quadruped Rock back w/Stability Ball x12 Quadruped Rock back w/Stability Ball x12
Quadrant Rolling – Work Weakest Quadrant(s) Quadrant Rolling – Work Weakest Quadrant(s)
Time: 10mins Time: 10mins
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug/Heel Butt into Lateral Lunge
Heel Butt & Reach Lateral A-Walk
Overhead Reverse Lunge Walk Lateral A-Skip
Inchworm Lateral Crossover Skip
Spiderman Lateral Crossunder Skip
Straight Leg Walk Lateral Shuffle (stay low)
Backward Reaching Single Leg Deadlift walk Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Dynamic Hip Turns x20secs
High Heels Acceleration-Deceleration into Athlete Stance x5
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Time: 10mins Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed- Explosive Jumps/Hops & Med Ball Throws (Speed-
Strength): Strength):
A1: Explosive Jumps/Hops (NCM): A1: Explosive Hops (NCM):
Day 1: Single Leg Hurdle Hops w/stick Landing 3x5 Each Leg Day 3: 1 Leg Lateral/Medial Hurdle Hops w/stick Landing
Day 5: Linear Hurdle Jumps 3x5 3x3 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Med Ball Throws (NCM): A2: Med Ball Throws (NCM-Single Response):
Day 1: Horizontal Chest Throw – Overhand 3x5 Day 3: Standing Rotational Throw 3x5
Day 5: Underhand Overhead Backwards Throw 3x5
Time: 10mins Time: 10mins
Rest Interval: 60secs Rest Interval: 60secs
Linear Speed: Multi-Directional Drills:
10m Accelerations 1x6 5m – Shuffle w/ deceleration 1x3 (Each Side)
5m – Crossover w/ deceleration 1x3 (Each Side)
Time: 5mins 5m – Directional Step w/deceleration 1x3 (Each Side)
Time: 10mins
Rest Interval: 60secs/Reps Rest Interval: 30secs/Reps, 2mins Sets
 Block A:
Day 1:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): DeLoad
A: Hang Clean 3x5 3x5 3x5

Rest Interval: 180secs

Strength:
B: Trap Bar Dead Lift 4x6 4x6 3x5

Rest Interval: 120secs

Tri-Set:
C1: 3PT DB Row – Neutral 4x8-10 4x8-10 2x8-10
Grip
Rest Interval: 30secs
C2: Incline DB Press – Neutral 4x8-10 4x8-10 2x8-10
Grip
Rest Interval: 30secs
C3: Plank Row 3x5 3x6 2x7

Rest Interval: 30secs

Day 3:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed) DeLoad
A: Hang Clean 3x5 3x5 3x5

Rest Interval: 180secs

Strength:
B: Bench Press 4x6 4x6 3x5

Rest Interval: 120secs

Tri-Set:
C1: TRX Rows – Alternating 4x8-10 4x8-10 2x8-10
Grip
Rest Interval: 30secs
C2: BB RFE Split Squat 3x8-10 3x8-10 2x8-10

Rest Interval: 30secs

C3: Side Plank 3x 3x 2x
2x10secs 3x10secs 4x10secs
Rest Interval: 30secs
 Block A:
Day 5:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): DeLoad
A: Hang Clean 3x5 3x5 3x5

Rest Interval: 180secs

Strength:
B: Chin Up – Neutral Grip 4x6 4x6 3x5

Rest Interval: 120secs

Tri-Set:
C1: ½ Kneeling 2 Arm DB Curl 4x8-10 4x8-10 2x8-10
& Press – Neutral Grip
Rest Interval: 30secs
C2: 1 Arm 1 Leg SLDL 3x8-10 3x8-10 2x8-10

Rest Interval: 30secs

C3: Plank Row 3x5 3x6 2x7

Rest Interval: 30secs

 Block A Recovery Session:
Day 2: Linear Day Day 4: Multi-Directional Day
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug/Heel Butt into Lateral Lunge
Heel Butt & Reach Lateral A-Walk
Overhead Reverse Lunge Walk Lateral A-Skip
Inchworm Lateral Crossover Skip
Spiderman Lateral Crossunder Skip
Straight Leg Walk Lateral Shuffle (stay low)
Backward Reaching Single Leg Deadlift walk Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Dynamic Hip Turns x20secs
High Heels Acceleration-Deceleration into Athlete Stance x5
Straight Leg Skip
Backpedal
Time: 10mins Time: 10mins

Days 2 & 4:
Tempo Runs:

Exercises
Week 1 Week 2 Week 3
A: Tempo Runs 100m @75% - 12x 14x 16x
Run in 20-22sec 100m 100m 100m
Rest Interval: Walk
 Functional Movement Screen
Scoring Sheet
Name: Peadar O’Laoire
Date: 15/12/12
APPENDIX B:
Test Score Final Total Comments
DEEP SQUAT 2 2

HURDLE ST. L 2/2 2/2

HURDLE ST. R
IN-LINE LUN. L 2/2 2/2
IN-LINE LUN. R
SHO. MOB. L 3/3 3 Hand - 8
SHO. MOB. R 6/5
ASLR L 2/2 2
ASLR R
TSPU 3 3

ROT. STAB. L 2/3 2

ROT. STAB. R
Total:
 Ultimate Performance Testing Sheet
Date: 15&16/12/12

Name: Peadar O’Laoire

Age: 27

Weight: 66kg

Height: 5 10’

BF%: 7.48%
Area: Average Score
1). Tricep 7
2). Subscap 10
3). Pec 4
4). Mid-axillary 7
5). Abs 10
6). Suprailiac 5
7). Thigh 8

Linear Speed & Multi-Directional Speed Tests:

Test Score

10m Sprint Right 2.17

20m Sprint Right 3.57

5-10-5 Left 5.37

Power Tests:
Starting Strength, Explosive Strength & Elastic Strength (Speed-Strength)
Test Score

Counter Vertical 23
Jump
Non-Counter 22
Movement Jump
Drop Jump into 20.5
Vertical Jump – 18’

Strength Tests:
Deadlift 1RM: 150kg
Bench 1RM: 82.5kg
Chin Up x AMAP: 19

Aerobic Capacity:
Yo-Yo Intermittent Recovery Test Level 2: 1280m
 Block B Linear Speed and Multi Directional Drills - Program No: 4 (Strength)
Name: Sean Burke
Block B: Week 4-7
Day 1&3: Linear Day Day 5: Multi-Directional Day
Foam Roll: Foam Roll:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
Tennis ball/ Sliotar Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
FMS Weak Link – Active Straight Leg Raise Correction x1-2: FMS Weak Link – Active Straight Leg Raise Correction x1-2:
AIS – Quads x6 Breathes AIS – Quads x6 Breathes
AIS Hamstrings x 12 AIS Hamstrings x 12
Supported Leg Lower x12 Supported Leg Lower x12
Toe Touch Progression x6 Each Side Toe Touch Progression x6 Each Side
Deadlift Patterning w/stick x12 Deadlift Patterning w/stick x12
Time: 10mins Time: 10mins
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug/Heel Butt into Lateral Lunge
Heel Butt & Reach Lateral A-Walk
Overhead Reverse Lunge Walk Lateral A-Skip
Inchworm Lateral Crossover Skip
Spiderman Lateral Crossunder Skip
Straight Leg Walk Lateral Shuffle (stay low)
Backward Reaching Single Leg Deadlift walk Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Acceleration-Deceleration into Athlete Stance x5
High Heels Dynamic Hip Turns x5 Each side
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Time: 10mins Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed- Explosive Jumps/Hops & Med Ball Throws (Speed-
Strength): Strength):
A1: Explosive Jumps/Hops (Elastic): A1: Explosive Hops (Elastic):
Day 1: Linear Hurdle Jumps w/bounce 3x5 Day 5: 1 Leg Lateral/Medial Hurdle Hops w/bounce 3x3
Day 3: Single Leg Hurdle Hops w/bounce 3x5 Each Leg Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Med Ball Throws (CM): A2: Med Ball Throws (CM-Single Response):
Day 1: Horizontal Chest Throw – Overhand 3x5 Day 5: Standing Rotational Throw 3x5
Day 3: Underhand Overhead Backwards Throw 3x5
Time: 10mins Time: 10mins
Rest Interval: 60secs Rest Interval: 60secs
Linear Speed (Day 3 Only): Multi-Directional Drills:
Day 3: 10m Accelerations 2x5 – Wk 1-3, 1x5 – Wk 4 N/A

Time: 15mins
Time:
 Rest Interval: 60secs/Reps, 3mins Sets Rest Interval:

Block B:
Day 1:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 4x3 4x3 4x3 OMIT

Rest Interval: 180secs

Strength:
B: Trap Bar Dead Lift 5x3 5x3 5x3 OMIT

Rest Interval: 180secs

Tri-Set:
C1: 3PT DB Row – Neutral 3x6-8 3x6-8 3x6-8 2x6-8
Grip
Rest Interval: 30secs
C2: Incline DB Press – Neutral 3x6-8 3x6-8 3x6-8 2x6-8
Grip
Rest Interval: 30secs
C3: Plank Row 2x5 2x6 2x7 2x5

Rest Interval: 30secs

Day 3:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed) Deload
A: Hang Clean 4x3 4x3 4x3 OMIT

Rest Interval: 180secs

Strength:
B: Bench Press 5x3 5x3 5x3 OMIT

Rest Interval: 180secs

Tri-Set:
C1: TRX Rows – Alternating 3x6-8 3x6-8 3x6-8 2x6-8
Grip
Rest Interval: 30secs
C2: 2 Arm DB 1 Leg SLDL 3x6-8 3x6-8 3x6-8 2x6-8

Rest Interval: 30secs

C3: FE Side Plank 2x 2x 2x 2x
2x10secs 3x10secs 4x10secs 2x10secs
Rest Interval: 30secs
 Block B:
Day 5:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 4x3 4x3 4x3 OMIT

Rest Interval: 180secs

Strength:
B: Chin Up – Supinated Grip 5x3 5x3 5x3 OMIT

Rest Interval: 180secs

Tri-Set:
C1: ½ Kneeling 2 Arm DB Curl 3x6-8 3x6-8 3x6-8 2x6-8
& Press – Neutral Grip
Rest Interval: 30secs
C2: BB/ or 2 Arm DB RFE Split 3x6-8 3x6-8 3x6-8 2x6-8
Squat
Rest Interval: 30secs
C3: Plank Row 2x5 2x6 2x7 2x5

Rest Interval: 30secs

 Block B:

Day 1 – Repeated Sprint Ability

Exercises Deload
Week 1 Week 2 Week 3 Week 4
A: 50m sprints – 2PT Start 1x8 1x10 1x12 1x5

Rest Interval: 1:4 Work:Rest/

Reps, 3mins/Sets
B: 50m sprints – Directional 1x8 1x10 1x12 1x5
Step
Rest Interval: 1:4 Work:Rest/
Reps

Day 5 – Repeated Sprint Ability

Exercises Deload
Week 1 Week 2 Week 3 Week 4
A: Agility Drill 1 1x8 1x10 1x12 OMIT

Rest Interval: 1:4 Work:Rest/

Reps, 3mins/Sets
B: 45m Shuttle Run 1x6 1x7 1x8 OMIT

Rest Interval: 1:4 Work:Rest/

Reps
 Block B Recovery Session:

Day 2: Linear Day Day 4: Multi-Directional Day

Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug/Heel Butt into Lateral Lunge
Heel Butt & Reach Lateral A-Walk
Overhead Reverse Lunge Walk Lateral A-Skip
Inchworm Lateral Crossover Skip
Spiderman Lateral Crossunder Skip
Straight Leg Walk Lateral Shuffle (stay low)
Backward Reaching Single Leg Deadlift walk Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Acceleration-Deceleration into Athlete Stance x5
High Heels Dynamic Hip Turns x5 Each side
Straight Leg Skip
Backpedal
Time: 10mins Time: 10mins

Days 2 & 4:
Tempo Runs:

Exercises Deload
Week 1 Week 2 Week 3 Week 4
A: Tempo Runs 100m @75% - 14x 16x 18x 12
Run in 20-22sec 100m 100m 100m 100m
Rest Interval: Walk
 Functional Movement Screen
Scoring Sheet
Name: Sean Burke
Date: 16/12/12
APPENDIX B:
Test Score Final Total Comments
DEEP SQUAT 2 2

HURDLE ST. L 2/2 2

HURDLE ST. R
IN-LINE LUN. L 2/2 2
IN-LINE LUN. R
SHO. MOB. L 3/3 3 Hand – 8
SHO. MOB. R
ASLR L 2/2 2
ASLR R
TSPU 2 2

ROT. STAB. L 2/2 2

ROT. STAB. R
Total: 15
 Ultimate Performance Testing Sheet
Date16/12/12

Name: Sean Burke

Age: 20

Weight: 84kg

Height: 6’

BF%: 10.47%
Area: Average Score
1). Tricep 10
2). Subscap 9
3). Pec 8
4). Mid-axillary 6
5).Abs 15
6). Suprailiac 8
7). Thigh 19

Linear Speed & Multi-Directional Speed Tests:

Test Score

10m Sprint Right 1.84

20m Sprint Right 3.33

5-10-5 Left 5.13

Power Tests:
Starting Strength, Explosive Strength & Elastic Strength (Speed-Strength)
Test Score

Counter Vertical 22.5

Jump
Non-Counter 20
Movement Jump
Drop Jump into 19
Vertical Jump - 18’

Strength Tests:
Deadlift 1RM: 160kg
Bench 1RM: 80kg
Chin Up x AMAP: 7

Aerobic Capacity:
Yo-Yo Intermittent Recovery Test Level 2: 800m
 Block B Linear Speed and Multi Directional Drills - Program No: 3 (Hypertrophy)
Name: Peadar O’Laoire
Block B: Week 4-7
Day 1&3: Linear Day Day 5: Multi-Directional Day
Foam Roll: Foam Roll:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked) - T-spine (chin tucked)
- Lats - Lats
- Pecs (Medball) - Pecs (Medball)
Tennis ball/ Sliotar Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
FMS Weak Link – Active Straight Leg Raise Correction x1-2: FMS Weak Link – Active Straight Leg Raise Correction x1-2:
AIS – Quads x6 Breathes AIS – Quads x6 Breathes
AIS Hamstrings x 12 AIS Hamstrings x 12
Supported Leg Lower x12 Supported Leg Lower x12
Toe Touch Progression x6 Each Side Toe Touch Progression x6 Each Side
Deadlift Patterning w/stick x12 Deadlift Patterning w/stick x12
Time: 10mins Time: 10mins
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug/Heel Butt into Lateral Lunge
Heel Butt & Reach Lateral A-Walk
Overhead Reverse Lunge Walk Lateral A-Skip
Inchworm Lateral Crossover Skip
Spiderman Lateral Crossunder Skip
Straight Leg Walk Lateral Shuffle (stay low)
Backward Reaching Single Leg Deadlift walk Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Acceleration-Deceleration into Athlete Stance x5
High Heels Dynamic Hip Turns x5 Each side
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4
Time: 10mins Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed- Explosive Jumps/Hops & Med Ball Throws (Speed-
Strength): Strength):
A1: Explosive Jumps/Hops (Elastic): A1: Explosive Hops (Elastic):
Day 1: Linear Hurdle Jumps w/bounce 3x5 Day 5: 1 Leg Lateral/Medial Hurdle Hops w/bounce 3x3
Day 3: Single Leg Hurdle Hops w/bounce 3x5 Each Leg Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Med Ball Throws (CM): A2: Med Ball Throws (CM-Single Response):
Day 1: Horizontal Chest Throw – Overhand 3x5 Day 5: Standing Rotational Throw 3x5
Day 3: Underhand Overhead Backwards Throw 3x5
Time: 10mins Time: 10mins
Rest Interval: 60secs Rest Interval: 60secs
Linear Speed (Day 3 Only): Multi-Directional Drills:
Day 3: 10m Accelerations 2x5 – Wk 1-3, 1x5 – Wk 4 N/A

Time: 15mins
Time:
Rest Interval: 60secs/Reps Rest Interval: 30secs/Reps, 2mins Sets
 Block B:
Day 1:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 4x3 4x3 4x3 OMIT

Rest Interval: 180secs

Strength:
B: Trap Bar Dead Lift 2x3 2x3 2x3 3x5
3x6 3x6 3x6
Rest Interval:180secs,120secs
Tri-Set:
C1: 3PT DB Row – Neutral 4x6-8 4x6-8 4x6-8 2x6-8
Grip
Rest Interval: 30secs
C2: Incline DB Press – Neutral 4x6-8 4x6-8 4x6-8 2x6-8
Grip
Rest Interval: 30secs
C3: Plank Row 3x5 3x6 3x7 2x5

Rest Interval: 30secs

Day 3:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed) DeLoad
A: Hang Clean 4x3 4x3 4x3 OMIT

Rest Interval: 180secs

Strength:
B: Bench Press 2x3 2x3 2x3 3x5
3x6 3x6 3x6
Rest Interval:180secs,120secs
Tri-Set:
C1: TRX Rows – Alternating 4x6-8 4x6-8 4x6-8 2x6-8
Grip
Rest Interval: 30secs
C2: 2 Arm DB 1 Leg SLDL 3x6-8 3x6-8 3x6-8 2x6-8

Rest Interval: 30secs

C3: FE Side Plank 3x 3x 3x 2x
2x10secs 3x10secs 4x10secs 2x10secs
Rest Interval: 30secs
 Block B:
Day 5:
Strength Section:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): DeLoad
A: Hang Clean 4x3 4x3 4x3 OMIT

Rest Interval: 180secs

Strength:
B: Chin Up – Supinated Grip 2x3 2x3 2x3 3x5
3x6 3x6 3x6
Rest Interval:180secs,120secs
Tri-Set:
C1: ½ Kneeling 2 Arm DB Curl 4x6-8 4x6-8 4x6-8 2x6-8
& Press – Neutral Grip
Rest Interval: 30secs
C2: BB/ or 2 Arm DB RFE Split 3x6-8 3x6-8 3x6-8 2x6-8
Squat
Rest Interval: 30secs
C3: Plank Row 3x5 3x6 3x7 2x5

Rest Interval: 30secs

 Block B:

Day 1 – Repeated Sprint Ability

Exercises Deload
Week 1 Week 2 Week 3 Week 4
A: 50m sprints – 2PT Start 1x8 1x10 1x12 1x5

Rest Interval: 1:4 Work:Rest/

Reps, 3mins/Sets
B: 50m sprints – Directional 1x8 1x10 1x12 1x5
Step
Rest Interval: 1:4 Work:Rest/
Reps

Day 5 – Repeated Sprint Ability

Exercises Deload
Week 1 Week 2 Week 3 Week 4
A: Agility Drill 1 1x8 1x10 1x12 OMIT

Rest Interval: 1:4 Work:Rest/

Reps, 3mins/Sets
B: 45m Shuttle Run 1x6 1x7 1x8 OMIT

Rest Interval: 1:4 Work:Rest/

Reps
 Block B Recovery Session:
Day 2: Linear Day Day 4: Multi-Directional Day
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug/Heel Butt into Lateral Lunge
Heel Butt & Reach Lateral A-Walk
Overhead Reverse Lunge Walk Lateral A-Skip
Inchworm Lateral Crossover Skip
Spiderman Lateral Crossunder Skip
Straight Leg Walk Lateral Shuffle (stay low)
Backward Reaching Single Leg Deadlift walk Carioca
A-Skip Lateral Crawl w/Push Up x5
High Knees Acceleration-Deceleration into Athlete Stance x5
High Heels Dynamic Hip Turns x5 Each side
Straight Leg Skip
Backpedal
Time: 10mins Time: 10mins

Days 2 & 4:
Tempo Runs:

Exercises
Week 1 Week 2 Week 3 Week 4
A: Tempo Runs 100m @75% - 12x 14x 16x 10x
Run in 20-22sec 100m 100m 100m 100m
Rest Interval: Walk
 Functional Movement Screen
Scoring Sheet
Name: Peadar O’Laoire
Date: 15/12/12
APPENDIX B:
Test Score Final Total Comments
DEEP SQUAT 2 2

HURDLE ST. L 2/2 2/2

HURDLE ST. R
IN-LINE LUN. L 2/2 2/2
IN-LINE LUN. R
SHO. MOB. L 3/3 3 Hand - 8
SHO. MOB. R 6/5
ASLR L 2/2 2
ASLR R
TSPU 3 3

ROT. STAB. L 2/3 2

ROT. STAB. R
Total:
 Ultimate Performance Testing Sheet
Date: 15&16/12/12

Name: Peadar O’Laoire

Age: 27

Weight: 66kg

Height: 5 10’

BF%: 7.48%
Area: Average Score
1). Tricep 7
2). Subscap 10
3). Pec 4
4). Mid-axillary 7
5). Abs 10
6). Suprailiac 5
7). Thigh 8

Linear Speed & Multi-Directional Speed Tests:

Test Score

10m Sprint Right 2.17

20m Sprint Right 3.57

5-10-5 Left 5.37

Power Tests:
Starting Strength, Explosive Strength & Elastic Strength (Speed-Strength)
Test Score

Counter Vertical 23
Jump
Non-Counter 22
Movement Jump
Drop Jump into 20.5
Vertical Jump – 18’

Strength Tests:
Deadlift 1RM: 150kg
Bench 1RM: 82.5kg
Chin Up x AMAP: 19

Aerobic Capacity:
Yo-Yo Intermittent Recovery Test Level 2: 1280m