GIPPSLAND POWER

FOOTBALL CLUB

U18
PRE-SEASON
TRAINING PROGRAM
2007/2008

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 WELCOME BY REGIONAL MANAGER

On behalf of myself and my staff I would like to welcome you all to the Gippsland Power
Football Club.

The aim of Gippsland Power is to maximize each player’s football and personal
development. Our ability to fulfill this aim has established our reputation as being the
leading elite football development program in Gippsland

We the staff are dedicated to assisting in the smooth running of the Club so as to provide
the best environment for you the players to succeed.

Below are contact numbers for you to call if you are unable to attend training.

Regional Manager: Peter Francis 5134 8133

0419103177 Mobile

Development Manager/Coach: 51348133

0408513854 Mobile

Development Manager – U16 Coach: Rob Reid 5143 0568

409139099 Mobile

Football Manager: Laurie Plunkett 5134 8133

0407505728

Strength & Conditioning Coach: Les Ponton 0412 043 348 Mobile

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 PARENTS
Support from the Parents is essential if we are to continue to be a competitive force in the
TAC Cup U18 program.

The Club and the Staff will do all they can to provide an appropriate environment for the
development of the boys as footballers and as growing men.

It is also important to have faith in the Coaching Staff and allow them to carry out their
training and match day duties without interference.

The temptation to talk to the boys during matches can be distracting to the players and the
Coaching Staff. Certainly discuss football with your boys as often as you wish but trust
the Coaches to do the job on match days.

We look forward to meeting you all this year, and should you have any queries please do
not hesitate to contact me at any time.

Peter Francis
Regional Manager

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 INTRODUCTION
This booklet is an introduction to the pre-season of Gippsland Power Football Club for
the 2008 season. It also indicates the expectations and requirements needed to participate
and successfully complete the pre-season component of this talent pathway program.

Around 130 invitations will have been issued to players to attend pre-season so the task
of making the final squad of around 30 - 35 will be a difficult one. This invitation should
not be taken lightly and it will be the first opportunity you will have to show us that you
deserve a place in the final squad.

This is the most critical and toughest period in your preparation for season 2008 and a
couple of reminders may be pertinent and timely.

You don’t have to choose your parents well to succeed at TAC Cup football. It may help
but the game has seen a multitude of self made footballers. Mental fortitude is by far the
most important factor. You have to decide if you are strong in heart and mind. If you are
not then the strong will prey on you. That is why it’s such a great game at this level.

So use this time well. Build your mental toughness in all that you do. But in particular
during the challenging times when the opportunity to test yourself will present itself
constantly.

We will observe your behaviour closely and with great interest. Will you run the daylight
when required and take physical risks? Do you get back up quickly having been knocked
down? What’s your response to injustice and seemingly poor decisions? Are you always
very keen and enthusiastic? Do you remain disciplined in all you do? Can you answer
these questions honestly?

In finishing, make the most of every opportunity. Become a “we” and not “me” player
from the start to finish. Help build a Gippsland Power culture of selflessness, so you can
become a footballer and we can become a team, which is respected and competitive
throughout season 2008.

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 GIPPSLAND POWER FOOTBALL CLUB
TRAINING PROGRAM
SEASON 2007/2008

PRE-CHRISTMAS NOVEMBER – DECEMBER

Commencing, Monday 12th November 2007 and concluding Wednesday 19th December 2007

Monday Tuesday Wednesday Thursday Friday Sat/Sun

Skills and See Skills and See Pilates See
Running Program Running Program session Program

PRE-CHRISTMAS TRAINING PROGRAM

FOOTBALL SKILLS
Skills training prior to Christmas will be again decentralized and each player will train on a
Monday and Wednesday night from 5.30pm to 7.15pm commencing Monday 19th November
2007 at one of the following locations according to where you live. (The whole squad will train
on the final night at the Moe Newborough Sports Centre on Wednesday 19th December 2007
commencing at 5.30pm)

Training Locations and squad coaches for Skills Training are:

Lucknow Football Ground – Steve Martin (0417 399 364)
Stephenson Park Reserve - Sale – Wayne Butcher (0419 108517)
Wonthaggi Football Ground – Chris Dallinger (0413 332040)
Agnes Brereton Reserve - Traralgon – Brenton Wight (0417561682)
Garfield Recreation Reserve – Ben Soumilas (56292771)

PLEASE NOTE: ALL PLAYERS MUST BRING THEIR OWN FOOTBALL, FOOTBALL
BOOTS, RUNNERS, WATER BOTTLE, EXERCISE BAND AND TOWEL TO EACH
SKILL SESSION. YOU WILL ALSO NEED TO BRING A WATER BOTTLE TO THE
PILATES SESSIONS.

*PRE SEASON TRAINING WILL RE-COMMENCE ON WEDNESDAY 30TH JANUARY

2008 AT THE MOE NEWBOROUGH SPORTS CENTRE commencing at 5.30pm.
TRAINING WILL BE EVERY WEDNESDAY AND FRIDAY NIGHT COMMENCING AT 5.30
PM UNTIL FURTHER NOTICE

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 GIPPSLAND POWER U18 FOUNDATION TRAINING PROGRAM
2007-2008
INTRODUCTION

Australian Rules Football requires a blend of many components of fitness (e.g. strength,
speed, power, agility, cardiovascular endurance, flexibility and speed endurance). During
the preseason period all these fitness components will be developed with a wide variety
of training methods.

The main objective of this foundation program is to prepare you to meet the physical
demands of TAC Cup football. As with the demands of this of football, this year’s
program demands a “Commitment to Excellence” in terms of physical preparation.

The program is designed to build a strong aerobic base, improve strength, improve core
strength, , improve flexibility, decrease body fat, improve your ability to recover and
provide a basis for further development.

The program is twenty weeks in duration, the foundation program begins Monday 12th
November and continues for 11 weeks until preseason training commences on the 30th
January 2008. The next nine weeks of the program details the extra sessions required
during preseason training on you off nights. Weeks 2-6 you will train in your satellite
groups on Monday and Wednesday. The Friday session is a compulsory Pilate’s session,
every player is to locate a local facility that offers a Pilate’s Floor class and undertake it
for 10 sessions. You are required to complete six sessions per week (2 skills sessions, 1
Pilate’s, 3 others as identified on the program).

This is a cross training program i.e. a mixture of running, riding and swimming. This type
of program keeps you motivated due to its variety and change of environment. If you
wish to have the required endurance for preseason training it is vital that you complete
the program in its entirety.

You can alter the order of the sessions if you wish to but never complete three training
days in row.

It is important that each training session begin with a warm-up, some form of light
exercise (short run, cycle/skip) to raise body temperature. A stretching session must be
completed at the end of each session.

“NO ONE CAN PREDICT TO WHAT HEIGHTS YOU CAN SOAR. EVEN YOU
WILL NOT KNOW UNTIL YOU SPREAD YOUR WINGS’

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Foundation Program Summary (11 weeks)
Activity No. sessions Total
Running sessions 15 72km
Cycling sessions 7 170km
Swimming sessions 10 11.25km
Interval sessions 4
Pilates sessions 10
Circuit training sessions 5
Strength sessions 7
Core Strength 9

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WEEKLY PROGRAM
WEEK ONE:

Sunday 11/11 Information Day

Monday 12/11 Run 3km Easy flat course
Tuesday 13/11 Rest day
Wednesday 14/11 Swim 1km Any stroke
Thursday 15/11 Rest day
Friday 16/11 Ride 20km Easy flat course
Saturday 17/11 Rest day

WEEK TWO:

Sunday 18/11 Run 4km Easy flat course

Monday 19/11 Skills and Running 6 x 400m (85:85)
Tuesday 20/11 Swim 1km Any stroke
Wednesday 21/11 Skills and Running 6 x 400m (85:85)
Thursday 22/11 Ride 25km Undulating course
Friday 23/11 Pilates session Supervised session
Saturday 24/11 Rest day

WEEK THREE:

Sunday 25/11 Rest day

Monday 26/11 Skills and Running 7 x 400m (80:80)
Tuesday 27/11 Swim Program A
Wednesday 28/11 Skills and Running 7 x 400m (80:80)
Thursday 29/11 Run 4km Fartlek Running
Friday 30/11 Pilates session Supervised session
Saturday 1/12 Ride 25km 10 mins easy/5 mins hard

WEEK FOUR:

Sunday 2/12 Rest day

Monday 3/12 Skills and Running 8 x 400m (80:80)
Tuesday 4/12 Swim Program A
Wednesday 5/12 Skills and Running 8 x 400m (80:80)
Thursday 6/12 Ride 25km Undulating course
Friday 7/12 Pilates session Supervised session
Saturday 8/12 Run 5km Out and Back Running

WEEK FIVE:

Sunday 9/12 Rest day

Monday 10/12 Skills and Running 9 x 400m (75:75)
Tuesday 11/12 Run 5km Easy Running
Wednesday 12/12 Skills and Running 10 x 400m (75:75)
Thursday 13/12 Swim Program B
Friday 14/12 Pilates session Supervised session
Saturday 15/12 Ride 25km Easy ride

“ENERGY AND PERSISTANCE WILL CONQUER ALL THINGS”

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WEEK SIX:

Sunday 16/12 Rest day

Monday 17/12 Skills Session Only
Tuesday 18/12 Swim Program B
Wednesday 19/12 Testing day (Newborough)
Thursday 20/12 Run 4km Fartlek Running
Friday 21/12 Pilates session Supervised session
Saturday 22/12 Ride 20km Hilly course

WEEK SEVEN:

Sunday 23/12 Swim Program B

Monday 24/12 Ride 30km Easy Ride
Tuesday 25/12 Rest day
Wednesday 26/12 Strength/Core #1
Thursday 27/12 Run 5km Fartlek Running
Friday 28/12 Pilates session Supervised session
Saturday 29/12 Circuit Training/Core #2 Circuit x 1 (high intensity)

WEEK EIGHT:

Sunday 30/12 Strength/Core #1

Mon day 31/12 Swim Program C
Tuesday 1/1 Rest day
Wednesday 2/1 Run 5km Out and Back Running
Thursday 3/1 Interval Training Program A
Friday 4/1 Pilates session Supervised session
Saturday 5/1 Circuit Training/Core #2 Circuit x 1 (high intensity)

WEEK NINE:

Sunday 6/1 Rest day

Monday 7/1 Run 3km Hard Running
Tuesday 8/1 Swim Program C
Wednesday 9/1 Circuit Training/Core #1 Circuit x 2 (high intensity)
Thursday 10/1 Interval training Program A
Friday 11/1 Pilates session Supervised session
Saturday 12/1 Strength/Core #2

WEEK TEN:

Sunday 13/1 Rest day

Monday 14/1 Interval Training Program B
Tuesday 15/1 Strength/Core #1
Wednesday 16/1 Swim Program B
Thursday 17/1 Circuit Training Circuit x 2 (high intensity)
Friday 18/1 Pilates session Supervised session
Saturday 19/1 Strength/Core #2

‘THE RACE IS NOT ALWAYS TO THE SWIFT……BUT TO THOSE THAT

KEEP RUNNING’

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WEEK ELEVEN:

Sunday 20/1 Rest day

Monday 21/1 Circuit Training Circuit x 3 (high intensity)
Tuesday 22/1 Swim Program A
Wednesday 23/1 Interval Training/Strength Program C
Thursday 24/1 Run 4km Easy Running
Friday 25/1 Pilates session Supervised session
Saturday 26/1 Strength/Core #2

WEEK TWELVE:

Sunday 27/1 Rest day

Monday 28/1 Circuit Training/Core #1 Circuit x 2
Tuesday 29/1 Swim Program B
Wednesday 30/1 Testing Day (Newborough)
Thursday 31/1 Interval Training/Core #2 Program C
Friday 1/2 Skills, Running, M.Balls
Saturday 2/2 Strength Training

WEEK THIRTEEN:

Sunday 3/2 Rest day

Monday 4/2 Strength Training/Core #1
Tuesday 5/2 Interval Training Program C
Wednesday 6/2 Skills, Running, M.Balls
Thursday 7/2 Strength Training/Core #2
Friday 8/2 Skills, Running, M.Balls
Saturday 9/2 Circuit Training Circuit X 2

WEEK FOURTEEN:

Sunday 10/2 Rest day

Monday 11/2 Interval Training/Core #1
Tuesday 12/2 Strength Training/Core #2
Wednesday 13/2 Skills, Running, M.Balls
Thursday 14/2 Strength Training
Friday 15/2 Skills, Running, M.Balls
Saturday 16/2 Strength Training/Core #1

WEEK FIFTEEN:

Sunday 17/2 Rest day

Monday 18/2 Strength/Interval Training Program C
Tuesday 19/2 Core #2
Wednesday 20/2 Skills, Running, M.Balls
Thursday 21/2 Strength/Core # 1
Friday 22/2 Skills, Running, M.Balls
Saturday 23/2 Circuit Training Circuit X 2

“TO BE A WINNER ALL YOU NEED TO GIVE IS ALL YOU HAVE”

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WEEK SIXTEEN:

Sunday 24/2 Rest day

Monday 25/2 Stretching Program
Tuesday 26/2 Strength/Core #2
Wednesday 27/2 Skills, Running, M.Balls
Thursday 28/2 Strength/Core #1
Friday 29/2 Skills, Running, M.Balls
Saturday 1/3 Swim 1km Any stroke (easy)

WEEK SEVENTEEN:

Sunday 2/3 Rest day

Monday 3/3 Interval training/Core #2
Tuesday 4/4 Strength Training
Wednesday 5/3 Skills, Running, M.Balls
Thursday 6/3 Swim 1km Any stroke (easy)
Friday 7/3 Skills, Running, M.Balls
Saturday 8/3 Strength Training/Core #1

WEEK EIGHTEEN:

Sunday 9/3 Rest day

Monday 10/3 Strength Training/Core #2
Tuesday 11/3 Stretching Program
Wednesday 12/3 Skills, Running, M.Balls
Thursday 13/3 Strength Training/Core #1
Friday 14/3 Skills, Running, M.Balls
Saturday 15/3 Strength Training

WEEK NINETEEN:

Sunday16/3 Stretching Program

Monday 17/3 Rest day
Tuesday 18/3 Swim Program C
Wednesday 19/3 Skills, Running, M.Balls
Thursday 20/3 Strength/Core #2
Friday 21/3 Skills, Running, M.Balls
Saturday 22/3 Strength/Core #1

WEEK TWENTY:

Sunday 23/3 Stretching Program

Monday 24/3 Rest day
Tuesday 25/3 Interval Training Program C
Wednesday 26/3 Skills, Running, M.Balls
Thursday 27/3 Strength/Core #2
Friday 28/3 Rest day
Saturday 29/3 First Game ?????

“NO ONE CAN PREDICT TO WHAT HEIGHTS YOU CAN SOAR. EVAN YOU
WILL NOT KNOW UNTIL YOU SPREAD YOUR WINGS”

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 Details of Programs
1. RUNNING PROGRAMS

Fartlek Running: 3 minutes easy then 2 minutes hard for entire distance.
Out and Back Running: Example: Run 2km out in 10 mins and return in 9 mins.

2. BRICK CIRCUIT/DUMBBELL TRAINING PROGRAM:

Exercises:

1. Bicep Curls
2. Tricep Extensions
3. Shoulder Press
4. Tackles (Standing Flyes)
5. Squats
6. Boxing
7. Bent Over Flyes
8. Push Ups
9. Lateral raise
10. Front Raise
11. Ab. Crunches
12. Alternate curl and press
13. Lateral raise
14. Push Ups with clap
15. Russian Twists

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 3. INTERVAL TRAINING

PROGRAM A:

To be completed at 85% effort (work to rest ratio 1:1) [175bmp or 28-30bp10sec].

4 x 200m
2 x 400m
1 x 600m

PROGRAM B:

To be completed at 90% effort (work to rest ratio 1:1) [185bmp or 30-32bp10sec]

6 x 200m
8 x 100m
10 x 50m

PROGRAM C:

To be completed at 100% effort (work to rest ratio 1:4) [200bpm or 32-35bp10sec]

8 x 50m
10 x 20m
15 x 10m
10 x 20m
8 x 50m

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 4. EXERCISE CIRCUIT TRAINING PROGRAM
This program is to be completed without rest. Players must jog 40m between each exercise i.e. 20m out
20m back.

Exercises:

1. Push Ups X 15
2. Squat jumps X 10
3. Abdominal Crunches X 20
4. 20m Shuttle runs X 10 (up and back count as 1)
5. Oblique Crunches x 15 (each side)
6. Tuck Jumps X 15
7. Tricep Push Ups X 10
8. 20m Shuttle Run X 10 (up and back count 1)
9. Single Leg Treadmills X 20 (each leg)
10. Burpees with a Jump X 10
11. Back Hyperextensions X 10
12. 20m Shuttle Run X 7 (up and back count 1)
13. Push Ups with clap X 10
14. Single Leg Squats X 10 (each side)

Suggested heart rate (intensity) for each swimming program:

5. SWIMMING PROGRAM

Program A:
100m freestyle *Intensity: 150-160bpm or 25-27bp10sec
100m kicking only (use a kickboard) *Intensity: 160-170bpm or 26-28bp10sec
100m freestyle *Intensity: 160-170bpm or 26-28bp10sec
6 x 50m kicking only (fast on 2:30 mins) *Intensity: 170-180bpm or 28-30bp10sec
400m freestyle *Intensity: 160-170bpm or 26-28bp10sec

Program B:
300m freestyle *Intensity: 150-160bpm or 25-27bp10sec
10 x 50m (60 secs rest) *Intensity: 170-180bpm or 28-30bp10sec
5 x 50m (25m freestyle; 25m sculling on back {no rest}) *Intensity: 160-170bpm or 26-28bp10sec
200m freestyle *Intensity: 160-170bpm or 26-28bp10sec

Program C:
300m Freestyle *Intensity: 150-160bpm or 25-27bp10sec
5 x 100m (30 secs rest) *Intensity: 170-180bpm or 28-30bp10sec
10 x 50m (on 1 minute) *Intensity: 170-180bpm or 28-30bp10sec
200m Freestyle *Intensity: 150-160bpm or 25-27bp10sec

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 6. Core Strength Program #1
(Don’t be scared to do this more often than the program suggests)

2 x 20-30 circles each leg

2 x 15-20 each leg

2 x 15-20

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 2 x 10-15 each leg

2 x 50 pulses

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 2 x 50 pulses

7. Core Strength Program #2

2 x 20 each side (slowly)

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 2 x 20 each leg (slowly)

2 x 20 (slowly)

2 x 20 (slowly)

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 2 x 15 (hold for 3 sec)

2 x 10 each leg (hold 5s)

2 x 15 each side (slowly)

2 x 15-20 (slowly) Change

direction for each set

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 2 x 15-20 each side

8. BAND PROGRAM
1 x 30-40 Reps

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1 x 30-40 Reps
(Instead of using dumbbells stand on the band and perform this
same movement.

1 x 30-40 Reps

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 3 x 15-20 Reps

1 x 30-40 Reps

1 1x x30-40
30-40Reps
Reps

1 x 30-40 Reps

2 x 15-20 Reps (Each Side)

1 x 30-40 Reps

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9. Stretching Program

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This is to be completed at the completion of each session. (hold for 10-15 secs x 3

times)

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