Colts Program

        

What is involved in the Colts program?

Athletes begin to learn about how their training concepts translate to sports performance

These athletes have displayed strength and co-ordination which exceeds the exercises given in the previous tier

Athletes begin learning the fundamental strength exercises using the barbell such as back squats, deadlifts and bench press

Program will also incorporate exercises using dumbbells which focus on strength and power movements important for sports performance

Provided with a joint periodised annual plan which incorporates blocks of strength, power and hypertrophy

Conditioning exercises begin to focus more heavily on results and effort

Athletes will undergo physiological testing as dictated by their annual plan

What is expected at this level?

Males / Females

Strength

  1. BW Squats – > 30 in 60 secs with 10kg
  2. Push Ups – > 20 / 10 on toes
  3. Plank – > 60 secs

Performance

  1. 10m Sprint – < 2 / 2.10 seconds
  2. Vertical Jump – > 35 / 30 centimetres
  3. 15m Beep Test – > Level 6 / 5, Shuttle 1

Mobility

  1. Full squat – timber dowel
  2. Knee to wall stretch – > 5cm each side
  3. Overhead lock out – 15kg bar

Attitude

  1. Attendence of at least 2 sessions per week
  2. Able to start own warm up and plan session
  3. Recognises the importance of following the program as written

How do you progress to Premier Program?

As a requirement to progress to the next program level, each athlete must meet certain performance and attitude markers.  To progress from Colts to Premier you must be able to complete two markers from each catergory;

Males / Females

Strength

  1. Back Squat – > 1.0 / 0.8 x body weight
  2. Deadlift – > 1.2 / 1.0 x body weight
  3. Bench Press – > 0.75 / 0.55 x body weight

Performance

  1. 10m Sprint – < 1.9 / 2.00 seconds
  2. Vertical Jump – > 45 / 40 centimetres
  3. 15m Beep Test – > Level 8 / 7, Shuttle 1

Mobility

  1. Full Overhead Squat with 20 / 15 kg
  2. Front Squat with 20 / 15 kg
  3. Constantly using full range for all movements

Attitude

  1. Attendence of at least 2 sessions per week
  2. Able to calculate loads using prescribed %
  3. Values mastery of technique

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