A message from the new Men's Head Coach - Mick Hegarty:
"Hello everyone
Firstly I would like to say how excited I am about being back at the coaching helm of our great club. Its been 18 years......too long.
The wealth of experience which LHC has both on and off court, the recent intergration of Liverpool Ladies, the new Wheelchair Handball section, the impending Handball Academy for Youth Teams and not forgetting the biggest and best International Handball Festival in the UK will make LHC one of, if not the largest and most inclusive handball club in Great Britain. We now have to work and build on these successes to convert this enthusiasm for our club and our sport into results on court and silverware in trophy cabinets.
LHC has the ingredients in place to be a major force in the game. It will take a great deal of sacrifice and hard work on the part of players, coaches and our volunteer work force. But, ask any of the experienced players what it is like to win the league, to lift the cup, to play against the top teams in European Cup competitions and they will all tell you........IT'S WORTH IT!!
So to the Season's Preparations...........
LIVERPOOL HANDBALL CLUB
Training Sessions 2007/2008
Monday Senior Players Individual Self managed Training
Monday 4pm - 6pm TBA U11 Boys Academy
Monday 4pm - 6pm TBA U11 Girls Academy
Tuesday 6pm - 7pm Greenbank Senior Men Outdoor
Tuesday 7pm - 8pm Greenbank Senior Men Sportshall
Tuesday 6pm - 7pm Greenbank Senior Women Sportshall
Tuesday 7pm - 8pm Greenbank Senior Women Outdoor/hall?
Wednesday 4pm - 6pm TBA U15 Boys Academy
Wednesday 4pm - 6pm TBA U15 Girls Academy
Wednesday Senior Players Individual Self managed Training
Thursday 7pm - 9pm Greenbank Men/Womens Club Night
Friday 4pm - 6pm TBA U13 Boys Academy
Friday 4pm - 6pm TBA U13 Girls Academy
My expectation is for the 1st mens team to attend all Senior Men's sessions plus a 3rd day to be individually negotiated for Stength & Conditioning.
Please telephone me if you can't make it - 0786 794 2942
Players' Personal Responsibilities for Strength & Conditioning work
Many of the opposing players we will face are arriving from European and other Nation's handball leagues. Judging from the EHA competition statistics over the last few years, its fair to say that the clubs with overseas players in significant numbers have been the dominant force.
Stamina, Speed and Strength will play a vital part in progressing towards a higher level of performance in the Men's & Women's competitions.
To achieve the level of handball to be competing for honours in the women's and men's competitions, individual players must take personal responsibility for strength and conditioning. Increasing club training to two hours on two nights and an additional nights specifically for Strength & Conditioning will help.
Not everyone can access weights rooms or get support for strength and conditioning work. If you can, good!
If you can't, each month I will put on the website a series of training sessions you can easily do from home".
Also, use this website to get many ideas www.dragoerhb.dk
Liverpool Handball Club
Individual Weekly Training Plan
Golden Rules
1. Think about what & when you eat before training
2. Make sure you are warmed up
3. Take on plenty of liquids during training
4. Eat two/three pieces of fruit after training
August W/B 13/08/07 W/B 20/08/07 W/B 27/08/07
Monday Strength Circuit Strenght Circuit Strength Circuit
Tuesday Club Training Club Training Club Training
Wednesday Interval Circuit Interval Circuit Interval Circuit
Thursday Club Training Club Training Club Training
Friday Interval Circuit Interval Circuit Interval Circuit
Saturday Strength Circuit Strenght Circuit Strength Circuit
Sunday Rest Rest Rest
STRENGTH CIRCUIT
1. Warm up - Stretching
2. 3000m Run Target Time - under 12 minutes
3. Strength Circuit (Below)
4. Warm down - Stretch off
Strength Circuit 1st 2nd 3rd 4th 5th
Clap Press ups x5 x8 x10 x8 x5
Squat Thrusts x5 x8 x10 x8 x5
Back Extensions x5 x8 x10 x8 x5
Press ups x5 x8 x10 x8 x5
Tuck jumps x5 x8 x10 x8 x5
Crunches x20 x25 x30 x25 x20
Finger press ups x5 x8 x10 x8 x5
Burpees x5 x8 x10 x8 x5
Paddles x5 x8 x10 x8 x5
Press ups (feet high) x5 x8 x10 x8 x5
Star Jumps x5 x8 x10 x8 x5
Back Extensions x5 x8 x10 x8 x5
INTERVAL CIRCUIT
1. Warm up - Stretching
2. 3000m Run Target Time - under 12 minutes
3. Interval Circuit (Below)
4. Warm down - Stretch off
Interval Circuit
1st Circuit Work Rest
100m 30 secs 30 secs
50m 15 secs 30 secs
25m 8 secs 30 secs
1 Minute rest
2nd Circuit
100m 25 secs 30 secs
50m 12secs 30 secs
25m 6 secs 30 secs
1 Minute rest
3rd Circuit
100m 20 secs 30 secs
50m 10 secs 30 secs
25m 5 secs 30 secs