Joshua Ross at Advanced Athletes Performance in Preston
Joshua Ross, 2 times Olympian, 5 National titles 100m and Semis at Worlds plus 2 Stawell Gifts has been pumping iron and doing plyos at Advanced Athletes Performance in Preston/Melbourne. Here we was doing some 20m starts in preparation for a race on Saturday. He has just started a comeback after 3 years off and has run 49.5 and 21.5 hand which gets him started. He has to do a lot of speed work and racing but has a good base so he hopes to be a peak by Trials in April. Below are a few pics of Josh running on our MONDO track. We have a track indoor and outdoors and AAP is a great place to train at. Sav Rocca did all his preseason here prior to his NFL season and we have heaps of athletes from all sports training to improve performance.
The TAN RUN as a test for AFL aerobic levels
The TAN is popular with thousands of people and particularly AFL players and sub elite groups and players. But how good a test is it? The myths and legends surrounding it just keep coming. And of course a run around the block will usually give a good indication of who has good aerobic levels. In reality the body doesnt know where it is. It just moves!
But the TAN is a messy run. The Anderson Street Hill, then the downhill slope and in fact the length. Add the fumes. Nice look about it but massive pollution levels.
For scientific purposes a 3km or even better a 2km run is better to do at local level. 2km willl tell you all you need to know if run on an athletics track and allows players to have a crack.
And if you want to be fancy the velocity one runs a 2km in can be useful information for a fitness person to base training on. IE The average speed. Then one can plan aerobic interval training efffectively.
One year I ran the TAN with the Essendon players as a 40 YO ex hammer thrower. Fit of course! Anyway I went hard up the Anderson St hill with some good fit players and hit the wall at the top and crawled home. Terrible time. 4 weeks later we retested and all I did was sit behind Choco Williams. I knew his time from before and waited till 10m from home ( not 20m!) and outsprinted him. 2 minutes faster by just not oercommitting up the hill.
So as a run great for AFL players, but as a test with some useful data no.
Certificate 4 fitness course at Advanced Athletes Performance
The lads have almost finished their Cert 4 PT course. Below are a few images from today. They had to run a few circuits then listened to a Motivational Psychology Lecture from Rudy Pilotto ( Serious Consulting). Rudy was a very good distance runner who now runs a consulting business in OZ and OS. The boys then observed Eric doing some squats outside and the crew from Soul Fresh doing a core strength workout. Thus they had the full range of experiences in the course from taking kids circuits to power lifting to corporate fitness. And they watched Joshua Ross doing starts!
Boys having a break from lectures at Advanced Athletes Performance CERT 4 course
Soul Fresh boys doing a CORE circuit
Georgiana Ruhrig after a session
Squats!
Sunday evening at Advanced Athletes Performance
Things are starting to roll at Advanced Athletes Performance in Preston. This morning we went to Yarra Valley Grammar and tested the ARIELS Netball teams with Speed/Jumps and YO YO tests. we will add some photos soon from that session. 2 Girls topped 18 plus in the YO YO Recovery 1 test which is a good effort.
Tonight we were back at the centre where client Ali Murad has organized a big group of friends to train at 7pm.
Below are some pics of the session. Victorian Premier League Soccer Player Dario Lasic running alongside young athletes working out on scooters ( both legs!).
Dario Lasic versus 12 YO Zena on a scooter!
And below the lads gearing up for some heavy power cleans in main weight training area in building 2.
Paul Cugnetto working on some shots in building one.
Certificate 3 in Fitness Course at Advanced Athletes Performance
NEW COURSE in CERT 3 starting soon at AAP. Rebates available.
We are currently conducting a Certificate 3 and 4 course in fitness at Advanced Athletes Perormance at 62/64 Oakover Rd Preston. The course is conducted at our elite High Performance Training Centre. We have all the facilities available to enhance your practical skills for exercise prescription but added to this is learning in the same environment as elite athletes and teams from all sports. The skills you will learn in this environment are not available in online courses and lecture based courses. It is a unique experience which will ensure you have all the skills required to work in the leisure industry and the sports specific and rehabiliation industry.
Certificate III in Fitness Starts soon
You may also be eligible for a REBATE for your course
The Certificate III in Fitness prepares the aspiring fitness instructor for working in gyms and fitness centres, conducting fitness assessments, designing programs, instructing clients and maintaining a safe gym environment. It is a standard requirement for any person wishing to become a fitness instructor in Australia and a prerequisite course to a Certificate IV in Personal Training…
Fit2B Australia is a nationally Registered Training Organisation (RTO)
E-mail: info@fit2b.com.au
http://www.fit2b.com.au/portal/
AFL Coaches. Are they paid too much?
I think there is a very dangerous trend occurring in AFL clubs where other clubs simply copy teams that have done well and then panic and either copy teams training/tactics etc or even more an issue poach coaches without vigorous research.
Now the odds of getting it right are okish given some team has to improve and others of course slide. But often this “panic buy” has not reflected the full rationale of why a team has done well. There are so many variables that contribute to success and these added to player ability and team balance should be critically examined before rushing into spending massive amounts on coaches and assistant coaches.
Very few of these overpaid gurus are going to rewrite Bompas book of periodization or come up with a complex model of skill acquisition for training. Most clubs have great IT back up now and also statistical coverage and interpretation. Obviously some of these coaches are very ambitious at first and often really show infectious enthusiasm on the track. That is great and then “Chinese whispers” inflate the value of these guys. It often reminds me of the 1979 movie BEING THERE with Peter Sellers and Shirley Mclaine. Chance the gardener looked distinguished but actually was of pretty low IQ. Anyway he said something in front of dignitaries once and then rose to the top of the pile in politics. Very funny but scary. His famous quote was “I like to watch” when Shirley Mclaine was undressing but little did she know he was watching TV.
http://en.wikipedia.org/wiki/Being_There
I have met a few chancys in AFL and good luck to them! HA. One was so poor he cost a team a big final but could sell snow to eskimos and a quote reminds me of him. “It is a great art to know how to sell wind”. But it is quite odd how each team quickly copies the “best” team’s tactics. Usually gleaned from other sports anyway. And other clubs are desperate to find out some IP.
Media, public and those men in suits that run clubs create perceptions and then panic buying occurs. And boards need to be very wary of those men in suits that now invade middle management in AFL footy departments. Many work in the best interests of the club but many just jump on the marketing/perception bandwagon and then hope success comes and hope more they can keep their job.
I have seen some pretty average coaches get paid massive amounts simply because they were linked to a successful club. AFL is a sanitized competition. It is cyclical.
There is a good chance that a club may have a surplus of a certain type of player that can carry out new tactics. Maybe a heap of midfielders with pace & endurance OR defenders with perfect kicks OR a perfect blend of 2 or 3 big defenders and heaps of attacking defenders. Whatever! Often then one can create a system around the cattle one has. Bang they win, everyone copies and 2 years later tactics change. Think! So what happens to those guru coaches who are paid millions and developed amazing tactics 2 years ago that are now redundant. They are now seen as passé and new gurus get paid more money.
Those men in suits need to think a little and not get affected by having mobile phones too close to their brain hinder their logic. Also what I call the ‘AM coffee plus newspaper” research model that occurs. Add this research reading the papers plus a call to an ex mate in the AFL and ‘whack” there goes another 500,00o bucks of AFL money to a coach who really could not take the next step in a long term elite sporting environment..
That is why Alistair Clarkson was an inspired choice. Had done the hard yards in coaching. Was academically astute. Has done well.
Clubs need to really work out why success comes. They must realize it is biased young and that it takes almost a decade to rejig. Then not panic cull OR more so panic buy!
More on Bernard Tomic and Fitness!
Bernard Tomic and Fitness
Interesting article in papers today pn Tomic and his training background. His old coach said he had been a State Rep in Cross Country running as a kid and also a very good Soccer player. He claimed he could have been good at many sports. Thus maybe he is not just a “tennis player” but a tall and talented athlete. Cross Country suggest a great aerobic base and Soccer points to skills, footwork and speed. Interesting when one reads that Federer and Nadal also were good soccer players.
http://www.abc.net.au/worldtoday/content/2011/s3255577.htm
“NEIL GUINEY: Yeah very good, very good and could have been good at any sport in my view. He was quite a good soccer player. He was in the state team as a cross country runner. If he’d picked up any other sport and was well trained he’d be going really well at that too. So yeah you need the product. So he was talented physically and eventually became a very good competitor and that’s what you see out there. He thrives on competition. He’s been a defender most of his life because he’s been playing tournaments a couple of years under his age group and it’s now that he’s starting to sort of grow sideways if we can call it like that. He’s starting to fill out.”
I think most people would have thought he was one dimensional and had a poor fitness base. Basically what he has needed is strength and power and this has come through maturity and also training. Read below and put the pieces together and one can understand his exploits this week. He has shown ability as a junior resulting in a Wimbledon title.
http://www.australianopen.com/en_AU/news/interviews/2011-01-20/201101201295505489338.html
“Q. What would you say has improved the most in your game in the past months or year?
BERNARD TOMIC: I’m definitely physically much stronger and fitter. I remember last year when I played a first round, even against a qualifier, I wasn’t feeling too good in the second round, feeling tired.
But here when I played today, I was feeling fresh and energetic. Even today after the win, I feel good right now. That’s what I’m going to need against Nadal on Saturday.”
Q. Can you talk about the way you’re practicing, your workout? Did you do something special?
BERNARD TOMIC: I’ve been training up in Gold Coast. A lot more physical stuff, it’s paying off. Pushing my body to the limits. That’s what I need for me to be physically strong. I’ve got the right tennis to play tennis, I just need to get physically stronger. It’s sort of balancing out, so I can see it on court. Once you’re fitter, you’re mentally strong, everything is better on court.
Bernard Tomic and Fitness levels?
It is interesting to note that Tomic has said he is a lot fitter in an article in January
http://www.australianopen.com/en_AU/news/interviews/2011-01-20/201101201295505489338.html
The fact he has won Wimbledon Juniors demonstrates he always had the ability. Add his height and span. He seems very efficient with his movement and reads the ball well. Is he fast? Hard to work out. He cuts angles really well. But he is so young and probably has 10 to 20 % or more improvement left with strength and power through maturity and training.
Federer talks about the need for increased strength also when referring to Nadal.
Tomic has had a few fitness people with him but it is interesting he has basically done it by himself (with dad) and maybe he has avoided the mad rush of massive training loads some poor kids are subjected to. It seems he needed time to acknowledge the need for increased fitness and strength but maybe this is not a bad thing. I have seen coaches send kids on 10km runs on roads and do endless low quality suicides on court with young players in Australia.
So I don’t know for sure but did Tomic actually avoid some of that bad junk volume crap training that one sees a lot?
Anyway at his height and with his ability. Phew! He is at the stage an AFL player has been at a club for a year and they usually take 2 to 4 years to develop.
What does Running Capability mean in the Australian Football League?
In a previous post I spoke about the confusion that exists when people talk about AFL players and their “engines” or “tanks” or aerobic capacity. James Hird has added to the discussion after Hawthorn beat Essendon.
“There’s no doubt Hawthorn outran us for the whole game and it’s been a bit of a trend over the last four weeks. There’s no doubt that our running capability isn’t like the teams we’ve played and that is a concern,” Hird said.
“Particularly in the second quarter they opened us up through the middle of the ground.”
Most people think aerobic capacity. Certainly still a factor but again more about recovering ATP whilst “resting”.
Now the press is saying Essendon is slow. Is that what they mean (or Hird) by running capacity. A repeated speed test was designed recently for the AFL. The medline reference is below. Way back to Brian Dawson’s repeated speed test ( 20 7 second sprints on 30 seconds) this has been measured. So are we talking about repeated speed? I would assume this was worked on a lot at Essendon this pre season. Only an assumptiion but a few names in this link give a clue.
http://www.ncbi.nlm.nih.gov/pubmed?term=repeated%20speed%20test%20Australian%20Rules%20Football
Has Paul Chapman got running capacity? Certainly explosive! Joel Corey? Probably the perfect AFL model. Bit of everything.
So what is RUNNING CAPACITY in the AFL especially with 3 interchange and rotations.? Well when one examines Collingwood and Hawthorn it is the ability to run multiple efforts over varied distances for short periods. Get into space a number of times after in close ATP sapping efforts and create the ability to open up the game. The Press has confused the issue. At the end of the day you can only do so many 150’s or 300’s at 100% pace with 2 to 5 minutes rest.
Well again what is running capacity? Is it recruiting enough hybrid athletes that have some speed, some “tank” and can run efficiently. We have seen Decathletes recently be a little lighter so that they can maximize their running points. Geelong Football Club switch back to more traditional conditioning methods this year rather than Game Based & RSA training. Certainly I remember doing a running session with the Geelong boys at Eastern Beach where they did 3 sets of 3 220m up the hills there! They also did 4 sets of 5 50’s one year and also did sessions of 300/400/500/400/300 all split up over every year from 2001 to 2004 to develop the players as efficient players. They also did heaps of sprints. Etc Blah Blah.
So is RUNNING CAPACITY the ability to accelerate hard for approximately 10 to 30 metres and then have the ANAEROBIC capacity to allow this to happen and enough of a “tank” to allow recovery on the bench or when resting in the forward line.
Are repeated speed tests a little confusing? No I found they reflected what happened in a game OK. But more so are traditional training methods ( Interval work etc) more relevant in underpinning changes that create hard running efficient runners?
In the old days ( 90’s) anyone with a beeper test of less than 14 simply struggled t repeat speed, But also those with amazing aerobic levels had no speed to repeat.
Over to you new Essendon Fitness staff. But there is a clue somewhere here in this post!
Average Age Essendon Football Club RD 13
Average Age Essendon Football Club vs North Melbourne RD 13 2011
Pretty Young! On my calculations pprox 23.5. Hille/Lovett Murray etc were out but overall a young team. So in effect not ready. Maybe with Hille/Lovett Murray/Welsh/Williams etc they would be close to 25 average age. Still if you do this with other clubs that are on fire in September, one will find an average of 25. So dont panic EFC supporters. Take out Fletcher, which makes it a young team, and soon success should come.
| Bellchambers, Tom | 9/07/1989 |
21.96 |
||
| Crameri, Stewart | 10/08/1988 |
22.87 |
||
| Fletcher, Dustin | 7/05/1975 |
36.14 |
||
| Hardingham, Kyle | 1/09/1988 |
22.81 |
||
| Heppell, Dyson | 14/05/1992 |
19.11 |
||
| Hibberd, Michael | 3/01/1990 |
21.47 |
||
| Hocking, Heath | 27/12/1987 |
23.49 |
||
| Hooker, Cale | 13/10/1988 |
22.70 |
||
| Howlett, Ben | 21/10/1988 |
22.67 |
||
| Hurley, Michael | 1/06/1990 |
21.06 |
||
| Jetta, Leroy | 6/07/1988 |
22.97 |
||
| Lonergan, Sam | 26/03/1987 |
24.25 |
||
| McVeigh, Mark | 26/01/1981 |
30.41 |
||
| Melksham, Jake | 29/08/1991 |
19.82 |
||
| Monfries, Angus | 19/01/1987 |
24.43 |
||
| Myers, David | 30/06/1989 |
21.98 |
||
| Pears, Tayte | 24/03/1990 |
21.25 |
||
| Prismall, Brent | 14/07/1986 |
24.95 |
||
| Ryder, Patrick | 14/03/1988 |
23.28 |
||
| Stanton, Brent | 1/05/1986 |
25.15 |
||
| Watson, Jobe | 8/02/1985 |
26.38 |
||
| Zaharakis, David | 21/02/1990 |
21.34 |
||
|
23.66 |
||||
loris bertolacci 