Wesley v Andrews, Sat 08/01/11 1045, meet UCD Sports Centre 1000 ready to go.

Christmas Training 2010-2011 II

Training next week will take place on Monday 3 January and Wednesday 5 January 2011. Both sessions will take place from 10.00am-12.00pm.

Bring both boots and runners.

A match will take place on Saturday 8 January in UCD against St Andrews/Newpark. Details will follow in the coming week.

CP

Christmas Training 2010-2011

Training will take place on the following days over the Christmas holidays.

Monday 27 December 1400 - 1600

Wednesday 29 December 1400 - 1600

Monday 3 January 1000 - 1200

Wednesday 5 January 1000 - 1200

Saturday 8 January - match vs St Andrews/Newpark (UCD, time TBC)

Training is obviously very important at this point in the season, and players should make an effort to attend. We have decided on just four sessions rather than the usual six, along with a game on the final Saturday, in the hope that people will be able to make as many sessions as possible.

However, given the current weather conditions, if it is not possible to get to training safely, players should not travel.

CP

Wesley SCT 2010/2011

S & C Cycle # 3 Dec/Jan

DAY 1

Warm Up

· 7 mins aerobic activity

· Dynamic flex (high knees, butt flicks, lunges, press ups, shoulder rotations etc

Strength & Power

Super set exercises 3&4, 5&6, 7&8

1. Weighted Squat Jumps 4 x 4 (Use a barbell)

2. Two handed Jammer 4 x 5 (Barbell Power Push with triple extension of ankle, knee and hips - go to http://www.youtube.com/watch?v=Nm7gsq95mWM&feature=related - fforward to 1.05 for demonstration

3. Bench Press 3 x 8

4. Tricep DIps 3 x failure not more than 15 (add a disc onto lap if needed)

5. Wide grip Pull Up 3 x failure not more than 15 ( add weight to waist if needed)

6. One Arm Row 3 x 8

7. Lunge 3 x 6 each leg (Rehab/Prehab )

8. Single Leg Squat off of box 3 x 6

Speed/Plyometrics

· High skipping 3 x 15 metres

· Double Leg bound 3 x 10 metres (careful of landing on heels in this one)

· Sprints 2 x 30 metre sprints

DAY 2

Warm Up

· 7 mins aerobic activity

· dynamic flex high knees, butt flicks, lunges, press ups, shoulder rotations etc

Power Phase (each exercise 2 x 5 reps.)

· Split jumps (jump into and out of lunge position)

· High Pull with Barbell

· Med ball ham flicks

· Squat Jump onto box (add weight)

Strength & Power Phase

Superset 3&4, 5&6, 7&8

1. Power Clean 3 x 5 (start light, develop technique)

2. Push Press 4 x 5 (engage legs )

3. Depth Jumps 4 x 1 (I rep so has to be as explosive as possible)

4. Shoulder Press on Swiss Ball 4 x 6 (brace core, 30 % contraction avoid anterior pelvic tilt)

5. Romanian Dead Lift 4 x 5

6. Chin Ups 4 x failure

7. Front Squat 3 x 6

8. Single Leg Squat onto Box 3 x 6

Gloucester Nations Tournament 2010

The trip to Gloucester will go ahead this Wednesday. The players will meet in Wesley at 0600 in the morning to be ready for the coach trip to Dublin Port and onwards to Hartpury, Gloucestershire.

Wesley have been drawn in a group containing Bandon Grammar, Loreto Scotland, Pembrokeshire College and Fettes College, and will play two games on each of Thursday and Friday. We will then hopefully qualify directly for a final on Saturday morning.

Mr Lewis, Mr Wallace and Mr Petrie will be travelling with the 30-strong group.

Training this week

Training this week is as follows:

Tuesday 24 August: 1100 - 1300, 1400 - 1600

Thursday 26 August: 1100 - 1300

NB - due to the weather forecast for Thursday, the proposed beach session has been cancelled and replaced with a session in the College

Training

Training will take place on Thursday 19 August at 1100 ONLY (ie there will be no afternoon session). There will be two sessions on Tuesday next, 24 August, 1100 - 1300, 1400 - 1600.

Gym and preseason

The College gym has been open on Tuesday and Thursday afternoons (4pm) for the past three weeks, and is due to remain open until the end of June. Attendance has been poor, and if there is a low turnout today, the gym will close for the summer.

Preseason training will resume on Tuesday 3 August at 11.00am, and will then run as follows:

• Tuesday 3 August 1100 - 1300
• Thursday 5 August 1100 - 1300
• Tuesday 10 August 1100 - 1300
• Thursday 12 August 1100 - 1300
• Tuesday 17 August 1100 - 1300
• Thursday 19 August 1100 - 1300; 1400 - 1600
• Tuesday 24 August 1100 - 1300
• Thursday 26 August 1000 - 1700 (beach session incl barbecue)
• Tuesday 31 August 1400 - 1600 (school returns)