Training Days

[Real Commando]

Well good for you mate. And awesome that you still keep doing something now. I'm 10yrs younger but still mix it with the lads. I'm keen to take Jetts on at a sprint in the very near future...watch this space.

Right mate, back to the answer. If this is teaching you to suck eggs I'm VERY sorry, but everyone needs to know what we do so hopefully even if you don't get something from this, others might.

The lads have been on a strength prog since coming back in Nov. This is VITAL. Remember back in the 60's to late 80's when the Russians/Eastern Bloc were kicking our arses at pretty much everything in the Olympics? Well that was in the main due to their strength prog and trg methods. This is what everyone now does. So the lads have been made to lift heavy for the last 10 or so weeks. Yes, some will put on some bulk but as long as we plan it right (and I REALLY hope I have!!) that will naturally change/mold/adapt/get lost during the next phase which is POWER.

When I used to be on the bobsleigh team we followed the teachings of the Russians to the letter...which is to say I (at 100kgs BW) had to lift (Squat) 2.5 x my BW BEFORE I could transition in to the power phase. Clearly my legs grew somewhat!! But then follows weeks of power transition trg that made me QUICK!! Well this is the phase the lads are starting from next week. So you will start to see their bodies change shape once again. But what you should also see is a marked difference in their pace, turning speed, jumping (marking) etc.

Having chatted to most blokes at this mornings session ALL are saying just how much stronger they feel. This in itself is VITAL. If they feel strong and believe they are they will be mentally more 'up' for a contested game. Now, the issue is of course that what I'm not involved with is the tactics they are going to play from game to game, so ALL I can do is make them strong, fast, aggressive, positive, jump higher, hit harder and tackle powerfully. If I do my bit right, then you'll see a different team out there this season.

My main concern is transitioning this strength to power now. So the weights will drop right off and they will be moving VERY light weights (and sometimes none at all) VERY VERY quickly.

Give them a month and see what you think, but the size (bulk) should ebb slowly away.

I hope that answers your point Molly, but if not just fire something back and I'll do my best.

RC

[Real Commando]

Primmy, which Stuey are you on about? I'll ask next week. But please see my answer to Molly above too.

RC

[Molly dooker]

Well if you think your answer would make me suck eggs - YOU ARE SOOOOO VERY, VERY WRONG.

You have just made me even more optimistic and excited about our impending footy season. You might just be the golden key that gets us to kick some Pie a** for the first time in too long.



Primmy was commenting on Stuey Maxfield.

[liz]

Primmy, which Stuey are you on about? I'll ask next week. But please see my answer to Molly above too.

RC

There is only one "Stuey" to many of us - especially the ladies!

[Primmy]

There is only one "Stuey" to many of us - especially the ladies!

Amen to that.

[Real Commando]

Ah! Sorry girls. Do remember that not only have I only been in your great country for a little over a year, but I'm still trying to fully understand this AWESOME game!! I love it. Of all sports I've played or coached this one REALLY stands out as one that has to have the very best conditioned athletes around to play it. 360 degrees, fast paced, long duration, sprints, leaping, passing, tackling, kicking on the run etc etc etc. Amazing game.

Molly, I might be stepping out of line saying this given what I have just said above, but I'm their greatest supporter too. Just said to the wife that if they made it this year I would be in tears! So proud of what I have seen happen in front of my eyes in the last few months.

RC

[chalbilto]

Well good for you mate. And awesome that you still keep doing something now. I'm 10yrs younger but still mix it with the lads. I'm keen to take Jetts on at a sprint in the very near future...watch this space.

Right mate, back to the answer. If this is teaching you to suck eggs I'm VERY sorry, but everyone needs to know what we do so hopefully even if you don't get something from this, others might.

The lads have been on a strength prog since coming back in Nov. This is VITAL. Remember back in the 60's to late 80's when the Russians/Eastern Bloc were kicking our arses at pretty much everything in the Olympics? Well that was in the main due to their strength prog and trg methods. This is what everyone now does. So the lads have been made to lift heavy for the last 10 or so weeks. Yes, some will put on some bulk but as long as we plan it right (and I REALLY hope I have!!) that will naturally change/mold/adapt/get lost during the next phase which is POWER.

When I used to be on the bobsleigh team we followed the teachings of the Russians to the letter...which is to say I (at 100kgs BW) had to lift (Squat) 2.5 x my BW BEFORE I could transition in to the power phase. Clearly my legs grew somewhat!! But then follows weeks of power transition trg that made me QUICK!! Well this is the phase the lads are starting from next week. So you will start to see their bodies change shape once again. But what you should also see is a marked difference in their pace, turning speed, jumping (marking) etc.

Having chatted to most blokes at this mornings session ALL are saying just how much stronger they feel. This in itself is VITAL. If they feel strong and believe they are they will be mentally more 'up' for a contested game. Now, the issue is of course that what I'm not involved with is the tactics they are going to play from game to game, so ALL I can do is make them strong, fast, aggressive, positive, jump higher, hit harder and tackle powerfully. If I do my bit right, then you'll see a different team out there this season.

My main concern is transitioning this strength to power now. So the weights will drop right off and they will be moving VERY light weights (and sometimes none at all) VERY VERY quickly.

Give them a month and see what you think, but the size (bulk) should ebb slowly away.

I hope that answers your point Molly, but if not just fire something back and I'll do my best.

RC

RC. What a pleasure it is to read your reports. For someone like myself who has never ever been part of this elite level I find it totally fascinating the training methods you use. It great to have direct reports from the inner sanctum from you and I am also looking forward to see the development of the players. Reading your posts makes me the more enthusistic about the coming season, especially if we can overcome the Magpies.

[Bas]

Bas, this Youtube video might help: http://www.youtube.com/watch?v=IOdqkBE27wk

If you all just join my channel you'll see that I am now ttrying to get all Swans session on there so you know what these random exercises I get the lads doing actually are!

RC

Thanks for that RC. The Bubka's look very impressive. Imagine letting rip with those at the local gym. Also handy for those huntsmen scampering across the ceiling!

I'm getting into the crucifix press for easter this year instead of the hot cross buns.

I've subscribed to your channel. How about everyone else doing the same as I can't identify anyone else from RWO as a subscriber.

In the Indian Club combo clip, what are the baseball bat shaped weights and where do you buy them? Can you substitute a dumbbell for them or is it the length of the club (so to speak) that matters?

I'm really enjoying not only the Swans info but also the fitness demonstration clips.

Could do with a RWO Biggest Loser competition.

[Real Commando]

Morning Bas, Chalbilto et al,

Thanks for the positive response guys. I just want everyone to understand as fully as poss what goes on and the reasons the guys play/look as they do. If you feel more a part of the club then you'll support it even more. I'll do my best to enlighten when/where I can, but do remember that I can't comment on too much.

Ok, the Clubs are called Indian Clubs. They were originally made from wood and we, the British military, nicked them from the Indians when we annexed their country back in the 1760's. Our PTIs (Physical Training Instructors) understood the benefits and STILL are referred to as 'Club Swingers'! Their insignia is crossed clubs.

They are now made from metal and come in 2kg increments from 2 - 20kg. They allow the shoulder to be articulated in its fullest range under resistance. No other exercise comes close...not even swimming. You can buy them from me through my site (or on here now), Australian Kettlebells (although they are more expensive than me) and a few others overseas.

If you (and thanks for doing so Bas) go to my Youtube channel, I have plenty of Club exercises on there. Some club exercises can be replicated with dumbbells but it is down to physics why they work so well, so yes length is the key. They are also more safe than trying to pinch grip a dumbbell (although I do get the guys doing those sometimes as its great for finger/grip strength).

RC

[Real Commando]

As the lads are off to all corners of the State from the morrow, trg was a little less 'cheeky' than normal. So, they had a light session of Squats, lunges, landmine twists, and my stuff: high box jumps, conductors (with at least 6kg Clubs), power band diagonals, speed step ups, high pull catch shoulder press with at least 20kg Kettlebells.

Even though it was a more subdued event than normal the guys still performed REALLY well. Most of guys that are doing the exercises perfectly which just shows how strong they are now. HOWEVER, no one was as happy to see my new 'toy' club as much as Doggie...20kg indian club...he was straight over to see whether he could swing it!! It's nearly as big as he is!!

See ya Thursday guys.

RC

[Real Commando]

This might be seen as blasphemy here but I wonder if Horse might give this a go up here?


Coaches forum provides rare insight - Official AFL Website of the St Kilda Football Club

Might inspire a few to get into coaching.

RC

[Real Commando]

So, my birthday workout: Hanging High pulls, depth jumps over hurdle, banded 2 handed swings, torque lifts, plank 1 arm sled pulls (90kgs), 1 legged lat hops over hurdle, KB See Saw Press - 3x10 (less for the plank pull which was 18m of fun!).

This was then supplemented by making up a group of three with Chris McKaigue and Jetts so they could do their mad workout that Bryce made up for them: 10 - 1 Push Ups (ie 10, 9, 8 etc etc), 10 - 1 Chins, 250 dips (between us), Mirror circles, Banded Bench Press 21's, Hammer curls.

I then did some filming for our exercise library...26 club exercises!! Drink please!

RC

[Big Al]

Serious question RC, The fitness of the modern athlete is truly impressive but i've always wondered if you can be too fit and whether there's a point where the benefits of exercise start to decrease (a bell curve if you like). The heart is a muscle which exercise can strengthen but it is a muscle so surely it could be over worked.

[Cephalik]

Happy Birthday RC, have a great day!

More videos can only be a good thing

[ScottH]

So, my birthday workout: Hanging High pulls, depth jumps over hurdle, banded 2 handed swings, torque lifts, plank 1 arm sled pulls (90kgs), 1 legged lat hops over hurdle, KB See Saw Press - 3x10 (less for the plank pull which was 18m of fun!).

This was then supplemented by making up a group of three with Chris McKaigue and Jetts so they could do their mad workout that Bryce made up for them: 10 - 1 Push Ups (ie 10, 9, 8 etc etc), 10 - 1 Chins, 250 dips (between us), Mirror circles, Banded Bench Press 21's, Hammer curls.

I then did some filming for our exercise library...26 club exercises!! Drink please!

RC

All that exercise made me sweat just reading about it!!
We'll all shout you a drink if we reach the GF!!!!

HB btw.