How to effectievly transition from pre season to in season loadingCategoriesPLP Podcast Weekly Updates

Episode 69 – How to Effectively Transition from Pre-Season to In-Season Loading

Highlights of the episode:

  • Developing robust athletes
  • Mistake #1 Intensity wearing off
  • Mistake #2 Recovery culture
  • Mistake #3 Max velocity exposure
  • Mistake #4 Ability to train at max intensity

• Load management is essential to successful transition from pre-season to in-season loading, taking into account acute and chronic load when planning for athletes.
• Periodisation involves setting goals and structuring the load over time to create an effective plan tailored to individual athlete needs.
• Strength & conditioning exercises should be incorporated throughout the season for optimal performance.
• Coaches should stay flexible when transitioning and adjust plans based on individual athlete needs.

Our website link is in the comments below ⬇️

Training above match intensity:

Exposure to above 95% of max velocity -2 or -3 days from game day is key to preventing hamstring strains

Determinants of hamstring fascicle length

Listen: iTunes | Spotify


A successful transition from pre-season to in-season loading relies on load management and periodisation. With load management, coaches must consider the load of each training session as well as the load over time across a week or month. This means taking into account both acute load (e.g., one-off workouts) and chronic load (multiple days or weeks) when planning for individual athletes or teams. Coaches must also consider an athlete’s physical and psychological responses to different loads throughout the season.

Periodisation is another key component of effective pre-season to in-season loading transitions. Periodisation involves setting goals, breaking them down into achievable phases that are tailored to the individual athlete’s needs, and structuring the load over time to create an effective plan. Using periodisation helps coaches ensure that athletes are properly prepared and conditioned for competition while also being aware of their physical limits.

To effectively transition from pre-season to in-season loading, coaches must be mindful of load management and periodisation as well as incorporating strength & conditioning exercises throughout the season. This will help ensure athletes remain healthy and perform at their highest level during the competitive season. It is important for coaches to stay flexible when transitioning between loadings, as each athlete’s needs may vary from one week or month to the next. With proper planning and load management, coaches can successfully transition from pre-season to in-season loading and maximize an athlete’s performance .

CategoriesPLP Podcast Weekly Updates

Episode 68 – Fuelling Strategies to Enhance Gameday Performance

Highlights of the episode:

  • Fuelling appropriately and how to get Jess Spendlove’s ebook
  • Timing of your food
  • Hydration and best electrolyte sources
  • Confidence comes from competency
  • Motivation comes from purpose
Listen: iTunes | Spotify


Prepare to Perform: Learn How to Fuel Properly Before and During a Game

Are you looking to perform your best on game day? Whether you’re a professional athlete or just enjoy playing weekend games with friends, you’ll want to read this article. We’ll discuss the best-fuelling strategies to help unlock your performance potential. Plus, we’re excited to announce that Jess Spendlove’s ebook, “Winning Fueling Strategies,” is now available for free download!

Fueling is an important part of any athlete’s routine. Without proper nutrition, your body won’t be able to perform at its peak. It doesn’t matter how hard you train if you’re not providing your body with the right fuel it needs to reach its full potential. That’s why Jess Spendlove has developed her Winning Fueling Strategies ebook. It provides athletes of all levels with the nutrition know-how they need to succeed on game day.

In her book, Jess outlines the basics of proper fuelings, such as what macro and micronutrients your body needs before, during, and after a game, as well as how to plan meals in advance to ensure you’re getting the right nutrients at the right times. She also shares her personal experiences with fueling and offers valuable advice for other athletes who are looking to maximize their performance through better nutrition.

There’s no one-size-fits-all answer when it comes to fuelling for sports performance. Everyone is different and everyone has unique needs that must be taken into account when creating an individualized plan. That’s why the Winning Fueling Strategies ebook is such a valuable resource. It provides athletes with all the tools and information they need to make informed decisions about their nutrition and fueling for game day.

So what are you waiting for? Head to our academy and watch our presentations on sports nutrition today and unlock your best performance potential on game day!

CategoriesPLP Podcast Weekly Updates

Episode 67 – Tempo Running VS Maximal Aerobic Speed & Anaerobic Speed Reserve

Highlights of the episode:

  • What is tempo running
  • Pros of tempo running prescription
  • Cons of tempo running prescription
  • What is Max aerobic speed (MAS)
  • What is MASASR
  • Using the Ratio of MAS to MSS to group athletes
  • Podcast updates
Listen: iTunes | Spotify


Why Strength & Conditioning Coaches Should Use Tempo Running for HIIT Sessions

High-Intensity Interval Training (HIIT) has become an increasingly popular form of exercise because it is an effective and efficient way to build fitness. However, traditional tempo running, which is a steady-state aerobic activity, might not be the best way to induce aerobic fitness improvements. But that doesn’t mean that there isn’t a place for tempo running in some HIIT sessions. In fact, tempo running can bridge the gap between game demands and training session speed-running targets. Let’s explore why strength and conditioning coaches should consider using tempo running as part of their HIIT sessions.

Benefits of Tempo Running for HIIT Sessions
Tempo running offers several key benefits for HIIT sessions. First of all, it provides athletes with an opportunity to accrue controlled high-speed running without reaching their game demands target. This allows them to maintain the desired level of intensity without overtraining or risking injury from pushing themselves too hard. Additionally, because tempo running encourages athletes to run at a comfortable yet still challenging pace, they are able to focus on proper technique while still providing their bodies with the desired stimulus. Finally, by incorporating both technical drills and tempo runs into one session, coaches can reduce the overall amount of time athletes spend on the field while still ensuring they are getting enough work done in each area.

Incorporating Tempo Runs Into HIIT Sessions
Once you’ve decided to incorporate tempo runs into your HIIT sessions, the next step is figuring out how to effectively do so. The most important thing to keep in mind is that each athlete’s goals and needs should be taken into account when devising a tempo run program tailored specifically for them. For example, an athlete might have a high-speed running target of 300m but only records 200m during their technical training session—leaving a deficit of 100m that needs to be addressed with a specifically tailored tempo session designed to accrue ~100m or controlled high-speed running.

Overall, incorporating tempo runs into HIIT sessions can be beneficial for both athletes and strength & conditioning coaches alike. By bridging the gap between technical training sessions and game demands target speeds, coaches can ensure that their athletes get enough work done while still avoiding overtraining or injury risk from pushing themselves too hard during practice sessions. With careful planning and consideration given to each athlete’s individual needs and goals, coaches can create effective programs using tempo runs as part of their HIIT regimen that helps optimize performance levels while minimizing risk factors associated with high-intensity exercise programs.


The Importance of Maximal Aerobic Speed in Team Sports

In team sports, coaches must juggle with large group sizes and potentially a low coach-to-athlete ratio. To ensure athletes are consistently and effectively receiving the necessary stimulus to improve their aerobic and anaerobic energy systems, coaches need accurate information about each athlete’s maximal aerobic speed (MAS). This blog will look at why MAS is so important and how it can be used to improve performance in team sports.

What Is Maximal Aerobic Speed?
MAS is the highest running speed that can be maintained indefinitely. It is a measure of an athlete’s fitness level and is used to determine the intensity of training sessions. By accurately measuring MAS using a field-based aerobic fitness test, coaches can prescribe high-intensity interval training (HIIT) that is specific to each athlete’s needs.

Why Is MAS Important?
MAS is important because it allows coaches to design more effective training plans that target both aerobic and anaerobic energy systems. With other conditioning methods, such as small-sided games or fartlek training, it can be difficult to provide a consistent stimulus that meets individual needs. MAS helps coaches create personalized programs for each player based on their exact fitness levels.

How Can Coaches Use MAS To Improve Performance?
The information gained from measuring MAS can help coaches develop better training plans for their athletes. Coaches can use this data to create HIIT workouts tailored specifically for each individual’s needs, ensuring that all players are receiving the most effective and consistent stimulus possible. This allows athletes to reach peak performance more quickly than with other conditioning methods.

Conclusion: High intensities of exercise have been shown to increase maximal oxygen uptake in athletes by up to 8%. Accurately determining MAS using a valid field-based aerobic fitness test allows coaches to prescribe HIIT tailored specifically for individual needs, thereby improving both the aerobic and anaerobic energy systems of team sport athletes. As such, correctly determining MAS should always be part of any strength & conditioning program for team sports athletes who want to achieve peak performance levels quickly and safely.

CategoriesPLP Podcast Weekly Updates

Episode 66 – Understanding the principles of strength & conditioning for true injury mitigation

Highlights of the episode:

  • Needs and profile analysis
  • Understanding the key strength exercises
  • Hip flection and hip extension
  • Having a Reactive Strength Index for testing
  • Podcast recommendations about marketing
Listen: iTunes | Spotify


Being able to maintain a high level of strength can reduce sports-related injuries by one-third and overuse injuries by almost half. That’s why strength training is so important for any athlete, especially those involved in high-performance sports. It helps support the development of power, speed, agility, flexibility, and coordination. But how exactly does it work? Let’s take a look at how strength training benefits athletes and how they can use it to their advantage.

Rate of Force Development (RFD) Deficits
Deficits in the rate of force development (RFD) have been shown after injury. RFD is the ability to apply high forces in short time frames—which is imperative to restore from a rehabilitation and performance standpoint when returning athletes to sport. Strength training can help improve an athlete’s RFD by allowing them to better control their movements with greater accuracy and precision while executing higher-intensity exercises. This leads to improved performance on the field or court, which can give an athlete an edge against their competition.

Periodised Programming
In the rehabilitation setting, athletes should be gradually progressed to heavier loads in a periodised manner. This means that exercises should be tailored specifically for each person’s needs and progressions should be made accordingly as they progress through the program. For example, if a patient starts out with light weights, they should be increased over time as the patient’s strength improves and they are able to handle more weight safely. Periodised programming also allows athletes to focus on specific goals such as improving their balance or increasing their range of motion. This ensures that all aspects of physical health are addressed during rehabilitation rather than just focusing on one single aspect at a time—which can lead to improved performance on the field or court.

Performance versus Rehabilitation
The goal of any rehabilitation program should be to continually challenge the athlete in order to evoke a positive training adaptation without risking further injury or exacerbating current issues due to overtraining or insufficient rest periods. Strong communication skills and cooperation with all sports medicine staff are essential when bridging the gap from rehabilitation back into performance for any sports activity level – whether it’s recreational leagues or elite competitions -– as this will ensure that all safety concerns are addressed prior to transitioning back into normal sporting activities/competition levels again safely and effectively.

Conclusion: Strength training has many benefits for athletes involved in high-performance sports, most notably its role in reducing injury risk and improving the rate of force development (RFD). It also helps improve overall physical fitness by allowing athletes to tailor exercises specifically for their needs through periodised programming which will increase their resilience against fatigue during long games or practices while still protecting them from potential injuries due to overtraining or lack of rest periods between sessions. Strong communication skills between coaches, trainers, therapists, and athletes are integral when transitioning from rehab back into full sporting activities/competition levels again safely and effectively so that everyone remains safe throughout any kind of strenuous activity levels!

The Role of Energy Systems Training in Return to Play Processes

When an athlete returns to play from injury, it is a complex process involving many factors. Balancing tissue healing rates with the development of biomotor abilities is key, and this process requires interprofessional cooperation to ensure success. One often-overlooked aspect of return-to-play is the development and maintenance of sports-specific conditioning while monitoring the training load. In this clinical commentary, we will address the role of energy systems training as part of the return-to-play process.

Energy systems training is an important element in injury rehabilitation because it helps athletes transition from rehabilitative exercises that focus on restoring range of motion and muscular strength to more dynamic activities that involve higher speeds, greater force outputs, and higher intensity levels. The goal during energy systems training is to maintain or improve an athlete’s capacity for work within a given amount of time and at a given intensity level. This type of training allows athletes to become comfortable with higher intensities while still providing them with enough recovery time between sets to prevent any further injuries or tissue damage.

Furthermore, energy system training can help athletes develop high levels of fitness due to its ability to target multiple energy pathways simultaneously. During energy system training, athletes can increase their aerobic capacity while also improving their anaerobic power output and muscular endurance. Additionally, this type of training helps athletes build strength through high-intensity intervals which are designed to challenge both their aerobic and anaerobic capacities at once. Finally, energy system training has been found to reduce fatigue during workouts by increasing the athlete’s ability to perform at a high level for extended periods of time.

In conclusion, energy systems training plays an important role in return-to-play processes as it helps bridge the gap between rehabilitation exercises and full contact sports performance. It enables athletes to increase their fitness levels by targeting multiple energy pathways simultaneously while helping them transition back into their sport safely by reducing fatigue during workouts and allowing for adequate recovery time between sets. To ensure successful return-to-play processes for your athletes, be sure that you incorporate sufficient amounts of energy systems training into their programming!

CategoriesPLP Podcast Weekly Updates

Episode 65 – Why Coaches must embrace chaos

Highlights of the episode:

  • Using an iPhone calendar
  • Write down your non-negotiables for the day
  • Filter tasks from low, medium, and high-energy tasks
  • Why Coaches must embrace chaos
  • Benefits of implicit-based learning
Listen: iTunes | Spotify

Embracing Chaos to Take Your Athletes to the Next Level

As a Strength & Conditioning Coach, it can be hard to keep up with the ever-changing landscape of high-performance sports. To make sure that your athletes are well prepared for competitive settings, you must embrace chaos as part of your training program. By embracing chaos and its associated implicit-based learning and coordinative-based training methods, you can ensure that your athletes are better equipped to handle real-world situations and master the dynamics of different environments. Let’s take a look at how this works.

Implicit-Based Learning
Implicit-based learning encourages athletes to think on their feet and make quick decisions based on changing scenarios in order to succeed. It requires coaches to create an intense and dynamic environment in which athletes can thrive while being challenged by unexpected circumstances. In this way, they become more adept at problem-solving, making quick decisions, and adjusting their actions in response to these unforeseen events. This type of learning has been proven to increase decision-making speed, cognitive control, physical development, motor capabilities, and coordination in athletes.

Coordinative-Based Training
This type of training enables coaches to develop various movement patterns that are important for athletic performance while simultaneously teaching them how they should be performed under certain conditions or situations. It involves using a variety of exercises that require coordination between multiple body parts or muscle groups as well as stability drills such as balancing and jumping exercises. These movements help improve motor control and neuromuscular reaction times which can be applied in any situation or environment on the field or court.

By embracing chaos within their training program, Strength & Conditioning Coaches can provide their athletes with invaluable learning experiences that will give them a competitive edge over their opponents when competing in high-performance sports settings. Through implicit-based learning and coordinative-based training methods, these coaches can ensure that their athletes are better equipped to handle real-world situations and master the dynamics of different environments through enhanced decision-making abilities, cognitive control, physical development, motor capabilities, and coordination skills. Embrace chaos today!


CategoriesPlayers PLP Podcast Weekly Updates

Episode 64 – Top 10 Tips for AFL Performance Recovery

Highlights of the episode:

  • Measure what you want to improve
  • Coping strategies for mental and emotional stress
  • Measure your HRV
  • Meditation
  • Active recovery
Listen: iTunes | Spotify

Performance Recovery

AFL players know that performance recovery is a key factor in success. But it’s not always easy to achieve in the midst of a grueling schedule. That’s why we want to help equip players with the tools needed for effective recovery.

Our presentation will focus on the physical and mental demands of AFL, and how to best manage them for successful recoveries. We’ll be covering topics such as measuring what you want to improve, coping strategies for mental and emotional stress, measuring your HRV, meditation techniques and active recovery methods.

We don’t just want to give you a few tips – we’re going to arm you with valuable knowledge so you can stay ahead of the game when it comes to performance recovery. So, get ready for an engaging and witty presentation that will help you tackle the physical and mental demands of AFL like never before!

Don’t miss out on this unique opportunity to supercharge your recovery capability – join us today!

Happy recovering! 🙂



CategoriesPLP Podcast Weekly Updates

Episode 63 – 5 tips to boost your confidence

Highlights of the episode:

  • Tip #1 Be consistent with your skill routine
  • Tip #2 Improve your ability to produce maximal force
  • Tip #3 Boost your critical mass
  • Tip #4 Train with an older group or higher level of footballers above you
  • Tip #5 Watch the videos of your past performance
Listen: iTunes | Spotify


In Aussie rules football, having confidence is essential to performing well under pressure. Without it, players can become tentative or overcautious – leading to costly mistakes and missed opportunities. Creating and sustaining football confidence begins with the basics: preparation, practice, and feedback.

Preparation starts with building a strong foundation of skills – understanding the game plan and working on the technical and tactical skills needed to execute it. Players should be well-versed in their roles and have a clear understanding of what’s expected of them on match day.

Practice is also key – working on drills to develop specific skills, rehearsing game situations, and being challenged with complex problem-solving tasks during training are all essential components to help instill confidence.

Finally, feedback is important – giving players immediate and honest feedback on their contributions can help them identify areas of success and hopefully motivate them to build upon them. Coaches should not be afraid to give constructive criticism when needed, as this can serve as an effective learning tool for the player.

Building a culture in which these 3 elements are combined in a supportive environment can promote individual growth and ultimately create successful teams. Football confidence isn’t something that happens overnight – it takes consistent work over time from all involved. But with dedication and commitment, the rewards will be worth it!

The key takeaway here? Confidence comes from preparation, practice, and feedback – but all three need to be provided in a supportive environment. Coaches and players need to work together to build the skills, physicality, and beliefs needed to create football confidence. With the right approach, anything’s possible! Good luck!

To boost your confidence join our program for FREE  by clicking this link


CategoriesPLP Podcast Weekly Updates

Episode 62 – AFL 2km Time Trial Tips

Highlights of the episode:

  • Running Calculator
  • Training Paces by Intensity
  • Powertip of the week
Listen: iTunes | Spotify

The 2km time trial is an important part of the AFL Draft Combine, and it can be a make-or-break event for many aspiring AFL players. The time trial is a test of endurance and speed, and it’s important to have both if you want to make it in the AFL.

If you’re an aspiring AFL player looking to improve your 2km time trial performance, there are some key tips you should follow. Firstly, you need to focus on building your aerobic fitness. This means doing regular cardio workouts such as running, cycling or swimming. You should also do interval training sessions which involve alternating between high intensity bursts of activity and rest periods. This will help build your endurance and speed so that you can complete the 2km time trial faster.

Another important tip is to practice running at race pace during your training sessions. This means running at a fast but steady pace that you would use during the actual race. Practicing this will help you get used to running at race pace so that when it comes time for the actual event, you’ll be prepared and ready to go.

Finally, make sure that you get enough rest before the day of the event. Resting properly will ensure that your body is well-rested and ready for the challenge ahead of it. It’s also important to eat a healthy diet full of nutrient-rich foods in order to give your body all the energy it needs for peak performance during the 2km time trial.

By following these tips, aspiring AFL players can improve their 2km time trial performance and increase their chances of making it into the AFL draft combine. Good luck!

CategoriesPLP Podcast Weekly Updates

Episode 61 – Annual Periodisation for football

Highlights of the episode:

  • Intro and topic outline
  • How to send a question in PLP Academy dashboard
  • Annual Planning Program
  • Training Load Prescription
  • Conditioning Session
  • Top 10 Tips for Coaches
  • Where to find the Calendar in PLP Academy dashboard

Blog Post: Understanding Uncertainty & Complexity with Agile Periodization 

Planning for any kind of project can be a daunting task. The complexity and uncertainty associated with the task is often overwhelming, resulting in paralysis from analysis. But there is a new way to approach planning – one that incorporates the concept of agile periodization. This novel concept provides a great framework to understand how should we make planning decisions when facing uncertainties and complexity.

What is Agile Periodization?
Agile periodization is the process of planning and executing an exercise program in line with its goals while allowing for changes as needed. It allows coaches to adjust their plans based on the feedback they get from their athletes or teams as well as data collected through testing, monitoring, and other forms of assessment. By using this method, coaches can ensure that their athletes are receiving the most effective training possible while at the same time taking into account any changes that may arise during the course of the program.

How does it differ from traditional planning?
Traditional planning approaches focus mainly on physiological considerations such as volume, intensity, rest periods, etc., but don’t take into account how uncertainty and complexity affect these parameters. As such, they often fail to provide an adequate solution for dealing with unexpected events or factors outside of our control. On the other hand, agile periodization takes these factors into consideration by accounting for risk management strategies and allowing for flexibility within our plans so that we can adjust them if needed based on feedback or other data-driven insights.

Why use Agile Periodization?
Agile periodization provides coaches with a way to make better decisions when faced with uncertain circumstances or complex scenarios. By taking into account risk management strategies and allowing for adjustments based on feedback or data-driven insights, coaches can create plans that are more resilient in nature and better suited to handle disruption or unforeseen events without sacrificing efficacy. Additionally, this approach allows coaches to develop an understanding of how different elements interact with each other which helps them identify areas where improvements can be made in order to achieve optimal performance levels.

Overall, agile periodization is a novel concept that provides great insight into how we should plan for projects in uncertain times or complex environments. It differs greatly from traditional approaches by taking into account risk management strategies and allowing for adjustments based on feedback or data-driven insights which makes it much more resilient in nature and better able to handle disruption or unforeseen events without sacrificing efficacy. Strength & Conditioning Coaches should consider incorporating this approach into their practice in order to better prepare themselves and their teams for success under any circumstance!

Listen: iTunes | Spotify