week 5 trainingCategoriesTraining Program

Week 5 Strength & Conditioning Program

Week five of Jack McLean’s strength and wellbeing programs is here and the penultimate week is about preparing ourselves mentally and physically for a strong finish.

Jack is Box Hill’s Head of Performance and has designed a pair of training programs to help our community through Victoria’s state-wide lockdown.

All activities within the plans can be completed in line with government guidelines, though we ask that those undertaking their training do so responsibly.

From week one both programs have been built to get you moving with the purpose and within the structure employed by elite sporting environments to achieve a healthy body via a healthy mindset.

Program one is ideal for anyone wanting to stay active during isolation via a running plan, whilst program two has been designed to mirror the plans Jack provides our players to increase running power and aerobic capacity.

Each weekly plan also incorporates an exercise from our Workout Wednesday series, lead by Jack and available every Wednesday morning across our social channels.

If you haven’t begun your training yet week one is available via the link, with all subsequent weeks also detailed on our website.

“Last week you navigated a demanding program at a consistently high intensity and would’ve been aware of that load come to the end of the week,” Jack said.

“As we’ve stressed throughout, when training to programs such as these, listening to your body and making sure you don’t overload is as important as completing the exercises.

“In line with that week five is still a challenge, but one that will be executed at a lower intensity to allow for recovery and a reset.

“This is so that we can finish the programs off with a renewed and fresh frame of mind next week.

“If you’ve been completing either program it’s important to acknowledge all the great work you’ve done to this point and prime yourself for a strong finish.

“Whilst maintaining your focus is important, make sure to enjoy the week’s training.”

Each week Jack includes a mindfulness objective. Week five’s health and wellbeing challenge is to maintain a grateful journal. Put aside five minutes each day to detail what you’re grateful for.

Program One

Monday
For time:

  • 50 push + 100 squats

Tuesday

  • 30min walk or easy jog

Wednesday

  • Workout Wednesday – this week’s exercise is available via our social channels

Thursday

  • 2 x 10 x 100m efforts pick 3 reps each set to get to 90%
  • 5 x 30;30 of bridge walks + side plank E.S rest 1min between sets

Friday

  • Rest day

Saturday

  • 3 x 1000m at a steady pace, 400-600m jog rec

Sunday

  • Rest day

Program Two

Day one
HILLS:
Find a hill that takes around 40sec to run

  • 5 min warm-up run
  • 5 x 40 second hill run > jog back
  • 2-minute walk to recover after 5 reps (repeat 3 times)
  • 5 min easy jog to recover

Day two

  • 10 min run drills + mobility
  • 5 sets of: [4 x 150m – 2 reps @ 70% 2 reps @ 80% (60s jog or 40s walk)
  • (2 mins between sets) ]
  • 10 mins run post-session

Day three

  • 10 mins jog & running drills +
  • 3 sets of: [ 3 x 50m @ 80% (jog back) > 3 x 40m @ 90% (walk back)
  • > 3 x 30m @ 90% (walk back)] +
  • 10 min jog post-session

Jack McLean is the Box Hill Hawks’ High-Performance Manager

Prepare like a pro blog Fitness testingCategoriesTraining Program

Week 2 Boxhill Wellbeing program

To assist Victorians through their second COVID–19 lockdown period, Jack McLean, Box Hill Hawks’ Head of Performance, has designed a pair of strength and wellbeing programs to keep our community active both physically and mentally.

Program one is ideal for those wanting to either build or maintain their fitness via running and caters for all abilities.

Program two is designed specifically with footballers in mind and mirrors the training structure Jack provides our players. It is purposefully built to develop and improve players’ running power and overall fitness.

Both are designed with a scaled intensity, with each week laying a platform for the next. Week one’s programs can be found via this link.

The structured programs work best when paired with our Workout Wednesday activities – which can be found each week on our social channels – and include a health and wellbeing challenge.

“Week one was all about getting moving and establishing a rhythm or routine to our training,” Jack said.

“For week two we want to target lifting your intensity by 10% each training day.

“In and of itself, training can be a daunting undertaking. Knowing where to start and where to take things.

“Coupled with isolation it’s important we keep challenging ourselves and working towards a positive outcome.

“Last week set us up for this week, which will reward you next week.

“Also, on your rest days attempt some form of light activity, whether it’s a walk or stretch, so to keep moving.

“That’s an underpinning philosophy which we’ll say a lot over the six weeks of the programs: keep moving, stay active.”

Jack will be available for a live Q+A via our Instagram channel each Monday at 6pm to set up the coming week and answer any questions you might have about the program and your progress.

Happy training!

Week Two

Week two’s health and wellbeing challenge is a 10 minutes of mindfulness breathing exercise each day. It consists of 10 minutes of three seconds inhale, three seconds exhale and three seconds holding your breath.

Program One

Monday
25 – 35 min easy pace

Tuesday
6 x 400m at 70% Pace, 300-400m recovery walk

Wednesday
Workout Wednesday – this week’s exercise available via our social channels

Thursday
3 x 5mins at 70% pace, 2-3mins jog recovery

Friday
Rest day

Saturday
20 min of min 1 push-ups min 2 squats

Sunday
Rest day

Program Two

Day one
5 min jog
3 sets of: [2x15sec effort / 15sec jog > 2x30sec effort / 30s jog > 2x45sec effort / 45sec walk]
10 mins of 30s run/15s walk post-session

Day two
5 min run drills + 5min jog
3 sets of: [6 20sec efforts – 4 reps @70% 3 reps @80% (45s walk) (2 mins between sets)] 10min foam roll

Day three
5 min jog
Intro Change of direction work 2 x 5 x 20m suicides
5 x Y agility
5 x T agility

Prepare like a pro blog Intro to Boxhill 6 week Wellbeing programCategoriesTraining Program

Intro to Boxhill 6 week Wellbeing program

Box Hill Hawks are pleased to announce a pair of six-week strength and wellbeing programs to assist Victorians through the current lockdown period.

Designed by Jack McLean, our Head of Performance, program one is built to be an all-inclusive program and can be completed by anyone, anywhere, anytime.

Program two, meanwhile, has been tailored specifically for our playing staff, which makes it ideal for any footballer looking to build or maintain their fitness during the off-season with a view to the on-field application once football returns.

Each Sunday you’ll be provided with the coming week’s program, as well as a weekly health and wellbeing challenge.

“Week one is designed as an introduction back into training,” McLean said.

“It’s very much a feel-good week in which we’re encouraging you to move each day to get yourself into a rhythm both mentally and physically.

“However, an important part of returning to training or beginning a new program is to not push too hard too early. Week one is about limiting fatigue and listening to your body.

“The early stages of any workout plan are to prepare yourself for the weeks ahead and this is what we’re doing this week.”

Paired with our ‘Workout Wednesday’ training activities, which are available via our social channels weekly, Jack’s program will get you moving and give your training the structure used by our footballers to achieve the best results possible.

“Don’t feel as though the day-by-day exercises outlined are non-negotiable, or that the schedule is inflexible. ” McLean said.

“The crucial part of this week’s program is ensuring you get two runs in. You complete them when you can.

“Critically, whether you’re undertaking program one or two, be sure to warm up prior to and cool down after every session, it’s not glamorous but it is important.”

Jack will be available for a live Q+A via our Instagram channel each Monday at 6pm to set up the coming week and answer any questions you might have about the program and your progress.

Happy training!

Week one’s health and wellbeing challenge is no alcohol and to move every day.

Program One

Monday

  • Rest day

Tuesday

  • 20-35 mins running at an easy pace

Wednesday

  • Workout Wednesday – this week’s exercise available via our social channels Thursday
  • 6 x 800m run at 80% pace
  • 200m easy jog for recovery
  • 4 x 150m at 70%

Friday

  • Rest day

Saturday

  • 20-35 mins running at an easy paceSundayRest day

Program Two

Day one

  • 2 x 5 mins of 30 seconds running into 30 seconds walking
  • 5-minute kick of the footy between sets

Day two

  • Repeat day one with an extra set

Day three

  • 20-45 minute walk
Prepare like a pro blog Week 3 Boxhill Wellbeing programCategoriesTraining Program

Week 3 Boxhill Wellbeing program

In week three of Jack McLean’s strength and wellbeing programs the focus is on consolidating what we’ve achieved so far and building a head of steam for the weeks to come.

If you haven’t gotten started yet you can have a look back at Jack’s running programs for weeks one and two via the links.

There is an option for all fitness types, with program one designed to cater for all abilities and fitness levels, whilst program two has been built to mirror the running plans Jack provides our players.

Coupled with our Workout Wednesday exercises – available each Wednesday via our social media channels – Jack has designed a plan to get you moving, keep you active and give your training the structure used to get results in elite sporting environments.

“Across the first two weeks of both programs we’ve laid a foundation to really attack week three,” Jack said.

“You’ll start to feel results now, but the work continues and this week represents another good challenge to maintain your intensity, which is a focus for the week, and application.”

With an additional running session added to this week’s schedule, Jack cautions those completing the programs against a common trap.

“Something to remember, however, is to always listen to and be aware of what your body is telling you.

“As we begin to increase the intensity of our training it’s not uncommon for the soreness to emerge, especially if you’re new to a program like this.

“If you’re not feeling quite right, if you have pulled up sore, please don’t think you have to push ahead with the next step in the program.

“Have a break and get yourself in the best condition to continue when you feel most capable.”

Week three’s strength and wellbeing challenge is to eat a vegetable or piece of fruit with every meal.

Program One

Monday

  • Bring sally up push up challenge

Tuesday

  • 5 x 600m at 60% Pace, 300m rec walk

Wednesday

  • Workout Wednesday – this week’s exercise available via our social channels

Thursday

  • 30-40 mins of easy pace mix it up as you feel (walk-jog-run)

Friday

  • Rest day

Saturday

  • Hills 2 x 4 45-60sec @ 80% walk back recovery

Sunday

  • Rest day

Program Two

Day one

  • 5 min jog
  • 3 sets of: 2 x 400 meters effort / 15 seconds jog > 2 x 30 seconds effort / 30s jog > 2 x 45 seconds effort / 45 seconds walk
  • 10 mins of 30s run/15s walk post-session

Day two

  • 10 min run drills + mobililty + 2 sets of: 8 x 120m or 8 x 15 second efforts – 4 reps @ 70% 4 reps
    @ 85% (20s rest) + 1 lap or 2 mins jog between sets + 10 mins run post session

Day three

  • 10 mins jog & running drills
  • 3 x 30m shuttles 3 x 20m shuttles 3 x 10m shuttles
  • 2 sets of:  2 x 60m @ 80% (jog back) > 1 x 40m @ 90% (walk back) > 1 x 20m @ 90% (walk back)
  • 10 min jog post-session

Jack McLean is the Box Hill Hawks’ Head of Performance