Jersey Touch World Cup Squad

Strength (Anatomical Adaptation) Training

Week: 1/2

Warm-up

Exercise / Sets / Reps / Weight
Ankle mobilisation / 1 / 10 each leg / -
Squat / 1 / 10 / -
Split squat / 1 / 10 each leg / -
Lateral squat / 1 / 10 each leg / -
Seated lateral bend / 1 / 10 each side / -
Wall angel / 1 / 10 / -

Main Session

Exercise / Sets / Reps / Weight
1 / Front Squat / 2 / 8
2 / Dead Lift / 2 / 8
3 / Stiff Leg Dead Lift / 2 / 8
4 / Split Squat / 2 / 8
5 / Shoulder Press / 2 / 8
6 / Press Ups / 2 / Max (up to 12)
7 / Chin Ups / 2 / Max (up to 12)
8 / Supine Back Pull / 2 / Max (up to 12)
9 / Medicine Ball Chest Pass / 2 / 8
10 / Cable Pass / 2 / 8
11 / Prone Jack Knife / 2 / 8
12 / Swiss Ball Bridges / 2 / 8
13 / Swiss Ball Lateral Flexion / 2 / 8

Choose 6-8 exercises for the main session. You must include at least two exercises from numbers 1-4, at least two from exercises 5-8 and at least two exercises from numbers 9-13

Cool Down

Post-workout stretches holding each stretch for 10 seconds. Stretch the following areas:

  1. Gastrocnemius (calf)
  2. Hamstrings
  3. Quadraceps
  4. Adductors
  5. Piriformis
  6. Latissimus dorsi (side muscles)
  7. Triceps
  8. Pectorials

See flexibility training programme for diagrams of stretching the above muscles.

Frequency / Complete this workout 3-4 times per week
Intensity / Warm-up: low to moderate, main session: high, cool-down: low
Time / The full work-out should be completed within an hour
Type / Resistance strength anatomical adaptation with a hypertrophy element

Jersey Touch World Cup Squad

Strength (Anatomical Adaptation) Training

Week: 3/4

Warm-up

Exercise / Sets / Reps / Weight
Ankle mobilisation / 1 / 10 each leg / -
Squat / 1 / 10 / -
Split squat / 1 / 10 / -
Lateral squat / 1 / 10 / -
Seated lateral bend / 1 / 10 each side / -
Wall angel / 1 / 10 / -

Main Session

Exercise / Sets / Reps / Weight
1 / Back Squat / 3 / 8
2 / Dead Lift / 3 / 8
3 / Stiff Leg Dead Lift / 3 / 8
4 / Overhead Squat / 3 / 8
5 / Push Press / 3 / 8
6 / Press Ups / 3 / Max (up to 12)
7 / Chin Ups / 3 / Max (up to 12)
8 / Supine Back Pull / 3 / Max (up to 12)
9 / Medicine Ball Chest Pass / 3 / 8
10 / Cable Pass / 3 / 8
11 / Prone Jack Knife / 3 / 8
12 / Swiss Ball Bridges / 3 / 8
13 / Swiss Ball Lateral Flexion / 3 / 8

Choose 6-8 exercises for the main session. You must include at least two exercises from numbers 1-4, at least two from exercises 5-8 and at least two exercises from numbers 9-13

Cool Down

Post-workout stretches holding each stretch for 10 seconds. Stretch the following areas:

  1. Gastrocnemius (calf)
  2. Hamstrings
  3. Quadraceps
  4. Adductors
  5. Piriformis
  6. Latissimus dorsi (side muscles)
  7. Triceps
  8. Pectorials

See flexibility training programme for diagrams of stretching the above muscles.

Frequency / Complete this workout 3-4 times per week
Intensity / Warm-up: low to moderate, main session: high, cool-down: low
Time / The full work-out should be completed within an hour
Type / Resistance strength anatomical adaptation with a hypertrophy element

Jersey Touch World Cup Squad

Strength (Max) Training

Week: 5/6

Warm-up

Exercise / Sets / Reps / Weight
Ankle mobilisation / 1 / 10 each leg / -
Squat / 1 / 10 / -
Split squat / 1 / 10 / -
Lateral squat / 1 / 10 / -
Seated lateral bend / 1 / 10 each side / -
Wall angel / 1 / 10 / -

Main Session

Exercise / Sets / Reps / Weight
1 / Front Squat (or Overhead) / 3 / 6
2 / Dead Lift / 3 / 6
3 / Stiff Leg Dead Lift / 3 / 6
4 / Split Squat (Overhead) / 3 / 6
5 / Shoulder Press / 3 / 6
6 / Press Ups (Swiss Ball) / 3 / Max (up to 12)
7 / Chin Ups / 3 / Max (up to 12)
8 / Seated Row / 3 / 6
9 / Medicine Ball Chest Pass / 3 / 6
10 / Cable Pass / 3 / 6
11 / Prone Jack Knife twist / 3 / Max (up to 12)
12 / Swiss Ball Bridges / 3 / Max (up to 12)
13 / Swiss Ball Lateral Flexion / 3 / Max (up to 12)
14 / Swiss Ball Passing Jack knife / 3 / Max (up to 12)

Choose 6-8 exercises for the main session. You must include at least two exercises from numbers 1-4, at least two from exercises 5-8 and at least three exercises from numbers 9-14

Cool Down

Post-workout stretches holding each stretch for 10 seconds. Stretch the following areas:

  1. Gastrocnemius (calf)
  2. Hamstrings
  3. Quadraceps
  4. Adductors
  5. Piriformis
  6. Latissimus dorsi (side muscles)
  7. Triceps
  8. Pectorials

See flexibility training programme for diagrams of stretching the above muscles.

Frequency / Complete this workout 2-3 times per week
Intensity / Week 5 medium (75%), Week 6 heavy (90%)
Time / The full work-out should be completed within an hour
Type / Resistance strength anatomical adaptation with a hypertrophy element

Jersey Touch World Cup Squad

Strength (Max) Training

Week: 7/8

Warm-up

Exercise / Sets / Reps / Weight
Ankle mobilisation / 1 / 10 each leg / -
Squat / 1 / 10 / -
Split squat / 1 / 10 / -
Lateral squat / 1 / 10 / -
Seated lateral bend / 1 / 10 each side / -
Wall angel / 1 / 10 / -

Main Session

Exercise / Sets / Reps / Weight
1 / Back Squat (or Overhead) / 3 / 6
2 / Dead Lift / 3 / 6
3 / Stiff Leg Dead Lift / 3 / 6
4 / Split Squat (Overhead) / 3 / 6
5 / Push Press / 3 / 6
6 / Press Ups (Swiss Ball) / 3 / Max (up to 12)
7 / Chin Ups / 3 / Max (up to 12)
8 / Seated Row / 3 / 6
9 / Medicine Ball Chest Pass / 3 / 6
10 / Cable Pass / 3 / 6
11 / Prone Jack Knife twist / 3 / Max (up to 12)
12 / Swiss Ball Bridges / 3 / Max (up to 12)
13 / Swiss Ball Lateral Flexion / 3 / Max (up to 12)
14 / Swiss Ball Passing Jack knife / 3 / Max (up to 12)

Choose 6-8 exercises for the main session. You must include at least two exercises from numbers 1-4, at least two from exercises 5-8 and at least three exercises from numbers 9-14

Cool Down

Post-workout stretches holding each stretch for 10 seconds. Stretch the following areas:

  1. Gastrocnemius (calf)
  2. Hamstrings
  3. Quadraceps
  4. Adductors
  5. Piriformis
  6. Latissimus dorsi (side muscles)
  7. Triceps
  8. Pectorials

See flexibility training programme for diagrams of stretching the above muscles.

Frequency / Complete this workout 3-4 times per week
Intensity / Week 7, light (60-70%), Week 8, maximum (110%)
Time / The full work-out should be completed within an hour
Type / Resistance strength anatomical adaptation with a hypertrophy element

Jersey Touch World Cup Squad

Power Training

Week: 9/10

Warm-up

Exercise / Sets / Reps / Weight
Ankle mobilisation / 1 / 10 each leg / -
Squat / 1 / 10 / -
Split squat / 1 / 10 / -
Lateral squat / 1 / 10 / -
Seated lateral bend / 1 / 10 each side / -
Wall angel / 1 / 10 / -

Main Session

Exercise / Sets / Reps / Weight
1 / Dead lift / 3 / 6
2 / Clean and Press (split stance) / 3 / 6
3 / Stiff Leg Dead Lift / 3 / 6
4 / Split Squat (Overhead) / 3 / 6
5 / Back Squat Squat (or overhead) / 3 / 6
6 / Press Ups (Swiss Ball) / 3 / Max (up to 12)
7 / Chin Ups / 3 / Max (up to 12)
8 / Seated Row / 3 / 6
9 / Medicine Ball Chest Pass / 3 / 6
10 / Cable Pass / 3 / 6
11 / Prone Jack Knife twist / 3 / Max (up to 12)
12 / Swiss Ball Bridges / 3 / Max (up to 12)
13 / Swiss Ball Lateral Flexion / 3 / Max (up to 12)
14 / Swiss Ball Passing Jack knife / 3 / Max (up to 12)

Choose 6-8 exercises for the main session. You must include at least two exercises from numbers 1-5 and exercise 2, at least two from exercises 6-8 and at least three exercises from numbers 9-14

Cool Down

Post-workout stretches holding each stretch for 10 seconds. Stretch the following areas:

  1. Gastrocnemius (calf)
  2. Hamstrings
  3. Quadraceps
  4. Adductors
  5. Piriformis
  6. Latissimus dorsi (side muscles)
  7. Triceps
  8. Pectorials

See flexibility training programme for diagrams of stretching the above muscles.

Frequency / Complete this workout 3 times per week
Intensity / Week 9 medium (75%), Week 10 heavy (90%)
Time / The full work-out should be completed within an hour
Type / Muscular Power

http://www.youtube.com/watch?v=qKeou3EZeO8

Jersey Touch World Cup Squad

Power Training

Week: 11/12

Warm-up

Exercise / Sets / Reps / Weight
Ankle mobilisation / 1 / 10 each leg / -
Squat / 1 / 10 / -
Split squat / 1 / 10 / -
Lateral squat / 1 / 10 / -
Seated lateral bend / 1 / 10 each side / -
Wall angel / 1 / 10 / -

Main Session

Exercise / Sets / Reps / Weight
1 / Dead lift / 3 / 6
2 / Clean and Press (split stance) / 3 / 6
3 / Stiff Leg Dead Lift / 3 / 6
4 / Split Squat (Overhead) / 3 / 6
5 / Back Squat Squat (or overhead) / 3 / 6
6 / Press Ups (Swiss Ball) / 3 / Max (up to 12)
7 / Chin Ups / 3 / Max (up to 12)
8 / Seated Row / 3 / 6
9 / Medicine Ball Chest Pass / 3 / 6
10 / Cable Pass / 3 / 6
11 / Prone Jack Knife twist / 3 / Max (up to 12)
12 / Swiss Ball Bridges / 3 / Max (up to 12)
13 / Swiss Ball Lateral Flexion / 3 / Max (up to 12)
14 / Swiss Ball Passing Jack knife / 3 / Max (up to 12)

Choose 6-8 exercises for the main session. You must include at least two exercises from numbers 1-5 and exercise 2, at least two from exercises 6-8 and at least three exercises from numbers 9-14

Cool Down

Post-workout stretches holding each stretch for 10 seconds. Stretch the following areas:

  1. Gastrocnemius (calf)
  2. Hamstrings
  3. Quadraceps
  4. Adductors
  5. Piriformis
  6. Latissimus dorsi (side muscles)
  7. Triceps
  8. Pectorials

See flexibility training programme for diagrams of stretching the above muscles.

Frequency / Complete this workout 3 times per week
Intensity / Week 11 light (60%), Week 12 max (110%)
Time / The full work-out should be completed within an hour
Type / Muscular Power

http://www.youtube.com/watch?v=qKeou3EZeO8

Jersey Touch World Cup Squad

Power Training

Week: 13/14

Warm-up

Exercise / Sets / Reps / Weight
Ankle mobilisation / 1 / 10 each leg / -
Squat / 1 / 10 / -
Split squat / 1 / 10 / -
Lateral squat / 1 / 10 / -
Seated lateral bend / 1 / 10 each side / -
Wall angel / 1 / 10 / -

Main Session

Exercise / Sets / Reps / Weight
1 / Dead lift / 3 / 8
2 / Clean and Press (split stance) / 3 / 8
3 / Stiff Leg Dead Lift / 3 / 8
4 / Split Squat (Overhead) / 3 / 8
5 / Back Squat (or overhead) / 3 / 8
6 / Press Ups (Swiss Ball) / 3 / Max (up to 12)
7 / Chin Ups / 3 / Max (up to 12)
8 / Seated Row / 3 / 8
9 / Medicine Ball Chest Pass / 3 / 8
10 / Cable Pass / 3 / 8
11 / Prone Jack Knife twist / 3 / Max (up to 12)
12 / Swiss Ball Bridges / 3 / Max (up to 12)
13 / Swiss Ball Lateral Flexion / 3 / Max (up to 12)
14 / Swiss Ball Passing Jack knife / 3 / Max (up to 12)

Choose 6-8 exercises for the main session. You must include at least two exercises from numbers 1-5 including exercise 2, at least two from exercises 6-8 and at least three exercises from numbers 9-14

Cool Down

Post-workout stretches holding each stretch for 10 seconds. Stretch the following areas:

  1. Gastrocnemius (calf)
  2. Hamstrings
  3. Quadraceps
  4. Adductors
  5. Piriformis
  6. Latissimus dorsi (side muscles)
  7. Triceps
  8. Pectorials

See flexibility training programme for diagrams of stretching the above muscles.

Frequency / Complete this workout 3 times per week
Intensity / Week 13 medium (75%), Week 14 heavy (100%)
Time / The full work-out should be completed within an hour
Type / Muscular Power

http://www.youtube.com/watch?v=qKeou3EZeO8

Jersey Touch World Cup Squad