Duration: 6 weeks, 3 sessions per week. First competition game begins the day after the final training session in Week 6 (Saturday). Recovery sessions Sunday: 1hr acupuncture and a 3 km swim at 80% intensity. Green: GOODYellow: NEEDS IMPROVEMENTRed: TAKE OUT WEEK |MONDAY (A) |WEDNESDAY (B) |FRIDAY (C) | |1 |Warm-up: 5 mins jog, stretch major muscle groups |Warm-up: 5 mins jog, stretch major muscle groups |1 hour bike ride through parkland (85% HR max) | | |5 km jog (65% HR max) |10 x 150m (75% HR max), 1:3 work:rest |Introduction to skill training: block and roll, combination drills, | | |6 x 100m (65-70% HR max), 1:3 work:rest ratio |Resistance training: strength and power, quadriceps, hamstrings, calf, |bumping, out set, bad set. | | |Exercise circuit: 90 secs push-ups, sit-ups, squats, burpees, lunges, |abdominals, latissimus dorsi, deltoid, pectoralis major, biceps, triceps at|Flexibility circuit: mixture of PNF and static stretching, calf, | | |skipping, and bridge position |80% RM |hamstrings, quadriceps, groin, gluteals, lower back, deltoid. | |

Cool-down: jog and stretch |Cool-down: jog and stretch |Cool-down: jog and stretch | |2 |Warm-up: 5 mins jog, stretch major muscle groups |6 x 150 m (75% HR max), 1:3 work:rest |Warm-up: 5 mins jog, stretch major muscle groups | | |Resistance training: strength and power, quadriceps, hamstrings, calf, |Exercise circuit: 2 mins sport specific, squat jump block, push-up dig, |8 x 150 m (75% HR max), 1:3 work:rest | |abdominals, latissimus dorsi, deltoid, pectoralis major, biceps, triceps at|medicine ball set (size3) |3 x 400 m (75% HR max), 1:3 work:rest | | |80% RM |3 x 300 m (75% HR max), 1:3 work:rest |Flexibility circuit mixture of PNF and static stretching, calf, hamstrings,| | |5 km jog (70% HR max) |Skill training block and roll, bumping, pass/move/pass, out set, set bad |quadriceps, groin, gluteals, lower back, deltoid. | | |Skill training: block and roll, bumping, pass/move/pass, out set, set bad |pass, bounce and spike, 3 on 3, endurance block, 1/3 game. |Resistance training: strength and power, quadriceps, hamstrings, calf, | | |pass, bounce and spike, 3 on 3, endurance block, 1/3 game. Cool-down: jog and stretch |abdominals, latissimus dorsi, deltoid, pectoralis major, biceps, triceps at| | |Cool-down: jog and stretch | |80% RM | |3 |Fartlek run 5km |

Warm-up: 5 mins jog, stretch major muscle groups |Warm-up: 5 mins jog, stretch major muscle groups | | |Skill training: handpass to partner 1min, triangle handpass, circle |Resistance training: strength and power at 20-40% RM |Fartlek run 5 km | | |handpass, king of the catch, handpass rotation. |Skill training block and roll, bumping, pass/move/pass, out set, set bad |6 x 200m (85% HR max, 1:3 work:rest) | | |3 x 400 m (80% HR max, jog recoveries) |pass, bounce and spike, 3 on 3, endurance block, 1/3 game. |Resistance training: 20% RM focus on tibialis anterior | | |Exercise circuit: 2 mins sport specific, squat jump block, push-up dig, |Team tactics and strategy seminar Cool-down: jog and stretch | | |medicine ball set (size3) |Cool-down: jog and stretch | | | |Cool-down: jog and stretch | | | |4 |Warm-up: 5 mins jog, stretch major muscle groups |Fartlek training: 5 km |Fartlek run 6 km | | |Exercise circuit: 2 mins 15 secs sport specific, squat jump block, push-up |Resistance training: strength and power, quadriceps, hamstrings, calf, |Flexibility circuit mixture of PNF and static stretching, calf, hamstrings,| | |dig, medicine ball set (size3) |abdominals, latissimus dorsi, deltoid, pectoralis major, biceps, triceps at|quadriceps, groin, gluteals, lower back, deltoid. | | |Flexibility circuit: neck rotations, straight leg sit-ups, locked knees in |80% RM |Exercise circuit: 10 mins sport specific, squat jump block, push-up dig, | | |bent over position, duck walks. 2 x 200m, 2 x 150m, 2 x 100m, 2 x 60 m (95% HR max, 1:3 work:rest |medicine ball set (size3) | | |6 x 150 m (95% HR max, 1:5 work:rest |Team tactics and strategy seminar |

Resistance training: strength and power at 20-40% RM | | |Skill training block and roll, bumping, pass/move/pass, out set, set bad |Cool-down: jog and stretch |Skill training: backstroke analysis, backstroke no kicking, one arm | | |pass, bounce and spike, 3 on 3, endurance block, 1/3 game. |backstroke, finish timing, turns. | |5 |Warm-up: 5 mins jog, stretch major muscle groups |Warm-up: 5 mins jog, stretch major muscle groups |Fartlek training: 6 km | | |Fartlek training: 6 km |Flexibility circuit: mixture of PNF and static stretching, calf, |Exercise circuit: 2 mins 30 secs sport specific, squat jump block, push-up | | |Exercise circuit: 2 mins 15 secs sport specific, squat jump block, push-up |hamstrings, quadriceps, groin, gluteals, lower back, deltoid. dig, medicine ball set (size3) | | |dig, medicine ball set (size3) |Skill training block and roll, bumping, pass/move/pass, out set, set bad |Flexibility circuit mixture of PNF and static stretching, calf, hamstrings,| | |2 x 200m, 2 x 150m, 2 x 100m, 2 x 60 m (95% HR max, 1:3 work:rest |pass, bounce and spike, 3 on 3, endurance block, 1/3 game. |quadriceps, groin, gluteals, lower back, deltoid. | | |Skill training block and roll, bumping, pass/move/pass, out set, set bad |Resistance training: strength and power, quadriceps, hamstrings, calf, |2 x 200m, 2 x 150m, 2 x 100m, 2 x 60 m (95% HR max, 1:3 work:rest | | |pass, bounce and spike, 3 on 3, endurance block, 1/3 game. abdominals, latissimus dorsi, deltoid, pectoralis major, biceps, triceps at|Cool-down: jog and stretch | | |

Cool-down: jog and stretch |80% RM | | |6 |Warm-up: 5 mins jog, stretch major muscle groups |Warm-up: 5 mins jog, stretch major muscle groups |Warm-up: 5 mins jog, stretch major muscle groups | | |Fartlek training: 6 km |Resistance training: strength and power, quadriceps, hamstrings, calf, |Post-training fitness testing: muscular power, agility, muscular endurance,| | |Exercise circuit: 2 mins 30 secs sport specific, squat jump block, push-up |abdominals, latissimus dorsi, deltoid, pectoralis major, biceps, triceps at|balance, aerobic endurance and anaerobic endurance | | |dig, medicine ball set (size3) |80% RM |Cool-down: jog and stretch | | |Resistance training: strength and power, quadriceps, hamstrings, calf, |Flexibility circuit: kicking ballistic stretching. | | |abdominals, latissimus dorsi, deltoid, pectoralis major, biceps, triceps at|Skill training: backstroke analysis, backstroke no kicking, one arm | | | |80% RM |backstroke, finish timing, turns. | | | |Skill training block and roll, bumping, pass/move/pass, out set, set bad |Cool-down: jog and stretch | | | |pass, bounce and spike, 3 on 3, endurance block, 1/3 game. | | |