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| pre season fitness |
| OVERVIEW / guidelines |
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4 week program with training 3 days a week (player can select the days) |
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Include 5 min of stretching in between each series and a the end of each sessions And circuit training to do 2 to 3 times a week. |
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Work in Duration, not in Distance : Endurance = able to talk when running. |
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RESPECT the different Rhythms |
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JOGGING - RELAX 50 to 70 % of maximum heart rate (80-120)
FAST-PACED RUN - MODERATE HEART RATE 70 to 80 % (120-160)
SPRINTING - HIGHER HEART RATE 80 to 90 % (160-max) |
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| DaY 1 |
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3 x 12 minutes of JOGGING |
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Circuit training |
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| DaY 2 |
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3 x 12 minutes of JOGGING |
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Circuit training |
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| DaY 3 |
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3 x 12 minutes of JOGGING |
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Circuit training |
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| DaY 1 |
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2 x 20 min of JOGGING. |
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With 4 x 2 min of FAST-PACED RUN. |
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Incorporated series |
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| DaY 3 |
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2 x 10 min of JOGGING |
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5 min of FAST-PACED RUN |
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| DaY 1 |
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10 min intense endurance |
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| DaY 2 |
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45 min of JOGGING |
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6 x 100 yards in sprints |
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5 x 20 yards of sprint |
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10 minute JOGGING |
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| DaY 3 |
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10 min JOGGING |
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2 series of 10x50 yard sprints |
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5 x 1 minute intense resistance
+ 1 minute of moderate resistance |
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10 minute of moderate resistance |
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| DaY 1 |
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15 min JOGGING |
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5 x 1 minute of SPRINTING with 1 min |
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interval (rest period in between) |
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3 minutes recovery then |
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10 minutes JOGGING |
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| DaY 3 |
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15 min FAST-PACED RUN |
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5 x 1 min of SPRINTING |
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1min relax (endurance ext) |
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Recovering 3 minutes |
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10 min. JOGGING |
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30 Seconds of work - 30 seconds of rest |
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2 minutes of rest in between each different exercise |
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do 1 to 5 series |
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| 1. Jumping Jacks |
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| 2. Wall Sit |
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| 3. Push-up |
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| 4. Abdominal crunch |
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| 5. step-up on to chair |
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| 6. squat |
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| 7. Tripceps dip on chair |
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| 8. Plank |
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| 9. High knees running in place |
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| 10. lunge |
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| 11. push-up and rotation |
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| 12. side plank |
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Hold each one for 15 sec |
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| Bending Calf |
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| chest and back |
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| two leg hamstring |
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| lower back stretch |
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| hamstring split |
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| classic quadriceps |
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| single groin |
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| shoulder |
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| lying quadriceps |
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| standing groin |
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