- Day 1 - played competitive game for 1 hour
- Day 2 - played competitive game in searing heat. 3 hours after game did stretches in the swimming pool for 20 minutes.
- Day 3 - total rest. Swimming and 20 minutes of stretching.
- Day 4 - Weight Training circuit for 1/2 hour. 3 sets of 5 or 10 for all muscle groups. Plus 3 sets of 30 sit-ups. 2 sets 10 back raises. plus 4 sets 10 single leg jumps on trampoline. swim in the pool for 1/2 hour with lots of stretching.
- Day 5 - Swimming for 1/2 hour plus stretches. Plus 3 sets single leg jumps on trampoline.
- Day 6 - Training on football pitch. 3 lap warm up. Stride out to half way line, 4 runs. Stride out to half way line and back, 2 runs. Stride out full pitch and back, 2 times. Duration 17 mins 16 secs. 2 laps and 1/2 hour in swimming pool stretching to warm down. 3 sets 30 sit-ups. 2 sets 10 back raises
- Day 7 - Total rest. swimming for ½ hour with stretches
- Day 8 - 3 lap warm up. Stride out to half way line, 4 runs. Stride out to half way line and back, 2 runs. stride out full pitch and back, 2 times. Duration 19 mins 38 secs. 2 lap warm down. Weights Training circuit for 1/2 hour. 3 sets of 5 or 10 for all muscle groups. Plus 3 sets 30 sit-ups. 3 sets 10 back raises. plus 4 sets 10 single leg jumps on trampoline. swim in the pool for 1/2 hour with lots of stretching.
- Day 9 - Total rest.
- Day 10 - Played competitive game in very hot weather.
- Day 11 - Total rest.
- Day 12 - Stamina Run for 30 minutes
- Day 13 - Training for 1 ½ hours. 5 lap warm up followed by various ball and running exercises. Then 3 sets of weights, all muscle groups and 3 sets of 30 sit-ups.
- Day 14 - Training for 1 ½ hours. 5 lap warm up followed by ball and running exercises. Then a ½ hour game.
- Day 15 - Total rest
- Day 16 - 30 Minute Stamina Run. Leg weights. 6 sets of heavy leg weights. Afternoon: ½ hour ball skills
- Day 17 - Morning: Training for an hour with ball skills. Afternoon: Friendly but competitive game. Played 90 mins
- Day 18 - Total rest
- Day 19 - Morning: Stamina Run for 30 minutes. Afternoon: 3 lap warm up with 20 minutes stretches. 5 sets heavy leg weights. 45 minutes ball skills and sprints.
- Day 20 - Total rest
- Day 21 - Morning Stamina Run for 30 minutes. 1/2 hour ball skills. Afternoon: 3 lap warm up and stretches with 20 minute ball skills.6 sets of 5 heavy leg weights. 6 sets of 30 sit-ups.
- Day 22 - 30 minute Stamina Run
- Day 23 - Total Rest
- Day 24 - Played competitive game in midday heat.
- Day 25 - Total Rest and Stretches in the Swimming Pool
- Day 26 - Morning 30 minute Stamina Run followed by 50 minutes of ball skills, jumping and dynamic exercises. Afternoon 30 minute Stamina Run followed by 4 sets heavy weights for legs and upper body. Plus 4 sets 30 sit-ups.
- Day 27 - Total rest. 20 minutes stretching in Swimming pool
- Day 28 - Morning 30 minute Stamina Run followed by 1 hour of running, jumping and ball skills. Plus 3 sets of heavy leg and upper body weights. 3 sets 30 sit-ups.
- Day 29 - Morning 30 minute Stamina Run followed by 1 hour of ball skills, sprinting and stretching. 3 sets 30 sit-ups.
- Day 30 - Afternoon: Played a friendly match. 90 mins
- Day 31 - Morning: played in a match. 90 mins.
- Day 32 - Total rest
- Day 33 - Morning 30 minute Stamina Run followed by 1 hour of ball skills and sprints. Then 3 sets of heavy leg and upper body weights. 3 sets 30 sit-ups.
- Day 34 - Morning 30 minute Stamina Run followed by 45 mins of ball skills and sprints. Afternoon 30 minute Stamina Run followed by 45 min ball skills and sprints. Plus 3 sets 30 sit-ups.
- Day 35 - Morning 30 minute Stamina Run followed by sprints. Half way line and back – 6 times. Full pitch and back – 3 times. Afternoon 30 minute stamina run followed by 3 sets heavy leg and upper body weights. 3 sets 15 sit-ups.
- Day 36 - Total rest.
- Day 37 - Morning. Played 90 minutes. Afternoon: 30 minutes sprinting exercises.
- Day 38 - Morning 30 minute Stamina Run followed by 1 hour of ball skills, sprinting and jumping exercises. Afternoon: 4 laps of the pitch with stretches. Plus 3 sets of heavy leg and upper body weights. 3 sets of 45 sit-ups.
- Day 39 - Morning 30 minute Stamina Run followed by 1 hour of ball skills and sprints. Plus 3 sets 45 sit-ups. Afternoon: 5 laps of pitch with stretches. 45 mins of balls skills and sprints. 5 sets 45 sit-ups.
- Day 40 - Afternoon: 4 laps of pitch with stretches. 1 hr of ball skills and sprinting. Stride outs to half way line and back. 5 times. Followed by 3 sets of heavy leg and upper body weights. 5 sets 45 sit-ups.
- Day 41 - Morning 30 minute Stamina Run followed by 1 hr ball skills and sprints. Plus 6 sets 60 sit-ups. Afternoon Stamina Run followed by 3 sets 45 sit-ups.
- Day 42 - 3 sets leg and upper body weights. Plus 5 sets 45 sit-ups.
- Day 43 - Morning 30 minute Stamina Run. 3 sets 45 sit-ups.
- Day 44 - Played 90 minute match
- Day 45 - Total Rest
- Day 46 - Morning 30 minute Stamina Run followed by and hour ball skills and sprints. Followed by 3 sets heavy leg and upper body weights. 5 sets 45 sit-ups. Afternoon: 6 lap warm up with stretches. 45 mins of sprints. Half way line and back and full pitch and back.
- Day 47 - Morning 30 minute Stamina Run.
- Day 48 - 5 sets heavy leg and upper body weights.
- Day 49 - Morning 30 minute Stamina Run.
- Day 50 - 5 sets heavy leg and upper body weights
After the completion of this program I was able to fit in comfortably with a Professional teams daily training schedule. The only thing I was a bit short on was match practice at the highest level.
More Articles on Pre-Season Training Programs :
4 comments:
Thats a very enlightening blog post. I am a local ref, just park stuff and constantly battling a bulging waistline. I do go to the gym three times a week but in my line of work its hard to stick to a good eating regimen.
Are you able to tell us a bit about the diet a pro footballer eats?
Great training system. I would highly recommend vertical training.
Go to www.jumplikeapro.com
This will help any athlete improve their performance.
Thanks!
Well, it is hard to be an professional athlete. Including a professional football player.
By the way, I am from Indonesia. Maybe we can xchange link please? Cause Indonesiaan people crazy about football.
Oes Tsetnoc one of the ways in which we can learn seo besides Mengembalikan Jati Diri Bangsa. By participating in the Oes Tsetnoc or Mengembalikan Jati Diri Bangsa we can improve our seo skills. To find more information about Oest Tsetnoc please visit my Oes Tsetnoc pages. And to find more information about Mengembalikan Jati Diri Bangsa please visit my Mengembalikan Jati Diri Bangsa pages. Thank you So much.
Post a Comment