Saturday, February 25, 2017

Update from David Sedunary - Strength & Conditioning Coach - Australian Rules Football

Hello Bob

Hope this email finds you strong and healthy.

Strength training at our Club Gym is going along fine, I am also now teaching players Boxing, just basic punches straight left, right cross, left hook and left rip, then they work the punching bag over for 3x 1 minute rounds with a 1 minute rest.( sometimes I get to them to throw in some elbow strikes, you know Brad Steiner style)

Believe me it quite exhausts them.

Boxing is done on Wednesday and Strength work Monday and Friday. 35 players have commenced Strength training , some have trained more than others over a 10 week period twice a week. 11 players who have trained more than 8 workouts have increased their strength from 30 % to 62 % , granted they started with moderate weights, I will check again in 8 weeks.

One of my strength athletes who is only 17 years old, was dipping and chinning with his bodyweight for 8-10 reps , he now dips and chins with 22 pound around his waist, for 8 reps good improvement.

Obviously I need to get more of our players to be more consistent, but most are coming on board and having a full body workout once to twice a week.

Workouts take 30 to 35 minutes and each exercise now, is completed for 1 hard to the floor set of 6 to 10 reps, when they reach their goal in reps the weight is increased, always in good form.

The advice you gave me is working very well.

Our Club is the only Club in Town who strength trains their players.

Regards David



Editors Note: Great work David! Keep us updated. I think your much stronger team should dominate.

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Bob Whelan

Bob Whelan

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