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Harrogate Rugby
Strength & Conditioning (S&C) Protocols

Morphology Cycles
Athlete Monitoring
• Current protocol for technical
sessions

• Implementation into S&C
sessions

• Empower players (owner...
Rationale
• Athlete-centred

• Ability to respond to daily
needs / lifestyle

• Empowerment of players
BARNARD
SLEEP
Indiv...
Implementation
• 01/01/18

• DAILY (micro) cycles

• EMAILED Friday Evening 

• SAT - FRI cycle length

• SESSIONS complet...
Implementation
• DAILY physical state

• PURPLE (Acquisition) 85 - 100%

• GREEN (Acquisition) 75 - 85%

• AMBER (Activati...
Implementation
Implementation
Session Exercise Sets Reps Load (RIR) Rest
1
BACK SQUAT 6 3 1 120s
LAT PULL DOWN 6 3 1 120s
BENCH PRESS 6 3...
Implementation
SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
ACQUISTION X X
ACQUISTION X
ACTIVATION X
ACTIVATIO...
Questions
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S&C Protocol - Morphology Programming

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Information relating to the implementation of a "morphology" approach to S&C Programming

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S&C Protocol - Morphology Programming

  1. 1. Harrogate Rugby Strength & Conditioning (S&C) Protocols Morphology Cycles
  2. 2. Athlete Monitoring • Current protocol for technical sessions • Implementation into S&C sessions • Empower players (ownership) • Athletic development • Responding to individual needs
  3. 3. Rationale • Athlete-centred • Ability to respond to daily needs / lifestyle • Empowerment of players BARNARD SLEEP IndividualScore 0 2 4 6 8 10
  4. 4. Implementation • 01/01/18 • DAILY (micro) cycles • EMAILED Friday Evening • SAT - FRI cycle length • SESSIONS completed dependent on your daily state
  5. 5. Implementation • DAILY physical state • PURPLE (Acquisition) 85 - 100% • GREEN (Acquisition) 75 - 85% • AMBER (Activation) 65 - 75% • RED (Activation) 50 - 65% • BLUE (Recovery) < 50%
  6. 6. Implementation
  7. 7. Implementation Session Exercise Sets Reps Load (RIR) Rest 1 BACK SQUAT 6 3 1 120s LAT PULL DOWN 6 3 1 120s BENCH PRESS 6 3 1 120s PUSH PRESS 6 3 1 120s Session Exercise Sets Reps Load (RIR) Rest 1 BACK SQUAT 4 4 2 120s LAT PULL DOWN 4 4 2 120s BENCH PRESS 4 4 2 120s PUSH PRESS 4 4 2 120s Session Exercise Sets Reps Load (RIR) Rest 1 BOX SQUAT 4 4 3 120s BENT OVER ROW 4 4 3 120s DB BENCH PRESS 4 4 3 120s DB SHOULDER PRESS 4 4 3 120s Session Exercise Sets Reps Load (RIR) Rest 1 KB SWING 4 30s 3 30s BENT OVER ROW 4 30s 3 30s DB BENCH PRESS 4 30s 3 30s DB SHOULDER PRESS 4 30s 3 30s Session Exercise Sets Reps Load (RIR) Rest Tempo Notes 1 SWIMMING 10 50m Front Crawl 120s Choose 1 of the 3CYCLING 8 30s 60 - 80rpm 30s YOGA Specific routine
  8. 8. Implementation SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY ACQUISTION X X ACQUISTION X ACTIVATION X ACTIVATION RECOVERY X REST SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY ACQUISTION X X ACQUISTION X ACTIVATION ACTIVATION RECOVERY REST X SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY ACQUISTION ACQUISTION ACTIVATION ACTIVATION X X RECOVERY X REST X
  9. 9. Questions

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