some more info,
the sport im playing is gaelic football(similar to aussie rules)
it would mainly involve anaerobic exercise(short sprints and bursts of pace) and aerobic exercise to a lesser extent(being able to last a whole match(70 mins)
-it would involve vertical leaping to win the ball while under pressure
-it involves taking hard hits and dishing them out while still maintaining momentum and control
-involves alot of agility(sharp turning,pretty much all the time)
-therefore you need a good balance between strength,explosiveness and agility.
most of the common injuries would be on the lower joints, knees and ankles suffering alot.
we are currently have 4 weeks of pre season left, so most of the focus in team training(tues,thurs) is on improving fitness and and improving our ball work
so in terms of blocks of training i should be doing something like: (stolen from your blog, sorry!)
Day 1: Muscular Endurance
Day 2: Strength
Day 3: Power
i can see how this would be more beneficial rather than working body parts and plyo`s with no clear goal
It sounds like you have done some research into your specific sport, which is great.
As far as me giving you specifics, it would be tough since i have never seen you lift, jump or perform an athletic movement. I can't specifically say what you should focus on because i know nothing about your current level of fitness.
As far as books go, there is a thread strated by Big G about what books people recommend. Several of the books i listed in that thread will have informatoin that you can use and would benefit you greaty.
Knowing that you have only a short time until the season starts, it probably wouldn't be the best to organize your training in a series of blocks since you don't have enough weeks to adequatly focus on specific adaptations. Having a program that strives to train several adaptations at one time (concurrent training or complex training) may serve to be better off in your situation. Just make sure that you don't overdo it in the weight room or with intensive work (like plyos, heavy lifting or very intense interval work as doing these through the week, on different days can blow you out. PLus, you are performing practice two times a week, which is very fatiguing and stimulating in and off itself). You probably would want to try and organize your most intensive stuff all on the same day and then on the off days, have less intensive stuff to help promote recovery and prevent overtraining and burn out.
Knowing what the common injury areas are will be helpful for you in setting up a pre-habilitation program that can be performed before you lift (or on a seperate day of training).
Knowing what you know about the energy systems being used will help you when setting up your conditioning as you can now adhere to sports specific work to rest intervals and train yourself to be ready for the season.
When setting up your program, think about all of these things and then don't just think about a generic set up or just one workout. Think about a specific time frame that this program is going to be run for. As well, know how to set up your training with regard to using the different set/rep/intensity ranges; maximum effort (strength work), dynamic effort (power/speed/rate of force development work), and repetitive effort (can be used for muscular endurance or trained at a slightly higher intensity (ie5-8 rep range) and not to failure and used for submaximal strength work). Know that the 1st two (and the second option of repetition work) are more intensive than the 1st option of repetition work. Knowing that, you can now plan which days of the week are going to be intesive training and which days of the week are going to be lighter/less intensive training.
hope that gives you some ideas.
patrick
Maybe p-funk's blog.
