Get_ready_and_fit_in_6wks.pdf - PRO SOCCER FITNESS TRAINING 6-Week Program Always Wanted to Have Fitness Training Like a Pro Now You Can Prepare for

Get_ready_and_fit_in_6wks.pdf - PRO SOCCER FITNESS TRAINING...

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Unformatted text preview: PRO SOCCER FITNESS TRAINING 6-Week Program Always Wanted to Have Fitness Training Like a Pro? Now You Can! Prepare for Your Trial or Pre-Season Like a Pro Limits of Liability & Disclaimer of Warranty I AM NOT AN ATTORNEY. DO NOT USE THE FOLLOWING TEXT UNLESS YOU HAVE YOUR OWN ATTORNEY REVIEW IT FIRST. The author and publisher of this eBook and the associated materials have used their best efforts in preparing this material. The author and publisher make no representations or warranties with respect to the accuracy, applicability, fitness, or completeness of the contents of this material. They disclaim any warranties expressed or implied, merchantability, or fitness for any particular purpose. The author and publisher shall in no event be held liable for any loss or other damages, including but not limited to special, incidental, consequential, or other damages. If you have any doubts about anything, the advice of a competent professional should be sought. This material contains elements protected under International and Federal Copyright laws and treaties. Any unauthorized reprint or use of this material is prohibited. Pro Soccer Fitness Training 6-Week Program Prepare for Your Pro Trial or Team Pre-Season Like a Pro Ever wanted to train like a pro? Here's your chance. Taken from Professional sides from Europe this 6-week program will get you ready for your preseason, season or first pro trial. If you've ever wondered if your fitness was at the highest level or if you wanted to know the type of fitness you will need if you are to play professionally. This 6 week program will not only prepare you for that but educated you on the level of conditioning it takes to be a pro. Benefits 1) Comparing your soccer fitness level to how pro teams prepare for their seasons 2) Raising your level of fitness to that of the pro level. 3) Gaining advantage on opponents whose fitness levels aren’t as high. Soccer is a running sport combining both Aerobic and Anaerobic Endurance. This program focuses on both developing the Aerobic and Anaerobic thresholds as well as building Speed and Muscular Endurance. Warm-Up/Cool-Down Prior to doing each pro level workout a proper Warm-Up for a minimum 15 minutes should be done to avoid injury and produce maximum results during each workout. This could be jogging with light exercise of the major muscle groups, juggling a ball while dribbling around a pitch or whatever else to get you into a good sweat. A proper Cool-Down after a workout of at least 15minutes with static stretching is to be done to properly recover for the next days workout and should be continued all week long for maximum results. Rest Days Please listen to your body and use these days to their fullest. Thinking you’re going to run on your days off to do more will only be counter productive in the long run. I suggest as an option, including either a Yoga or Static Stretching routine as a means to help with muscle recovery, increase injury prevention and gain flexibility on your days off. Pro Conditioning Work-Outs Anaerobic/Speed • • • • • • Shuttle Run (SR22) Suicide 50 (S50) 15/30/15 (15/30/15) Up & Back (U&B) Ladder 1 and 2 (L1) & (L2) Fast and Furious (FF) Aerobic/Endurance • • • • • • • • • • Back Tracker 1,2 and 3 (BT1) (BT2) (BT3) 50/50 Lap (50/50) 1 Mile Repeats (1MR) 1 Mile + 800’s (1M+800s) 1 Mile + 400/800’s (1M+400/800) 30mins Fartlek One (30m F1) 30mins Fartlek Two (30m F2) 30mins Fartlek Three (30m F3) 30mins Fartlek Four (30m F4) Easy 30 minutes (E30) Explanation of Workouts Shuttle Run 22(SR22) Set Up -­‐Place two cones 22 yards apart from one another. 22yds Execution -­‐Sprint 22 yards and back to the start 3 times (6 sprints total) in 30 seconds. Up/back/Up/back/Up/back x 3 -­‐You then have 30 seconds to rest. -­‐There and back 3 times is one Rep, 5 Reps makes 1 Set. Complete 3 Sets. 3 minute break between sets. Weeks 1 and 2 Weeks 3 and 4 Weeks 5 and 6 Time 3 Sets of 5 Runs 3 Sets of 5 Runs 3 Sets of 5 Runs Distance 22yds Distance 23yds Distance 24yds 0-­‐:30 sec RUN RUN RUN :30-­‐ 1 min REST REST REST 1min – 1:30 RUN RUN REST 1:30 – 2 REST REST REST 2-­‐2:30 RUN RUN RUN 2:30-­‐3 REST REST REST 3-­‐3:30 RUN RUN RUN 3:30-­‐4 REST REST REST 4-­‐4:30 RUN RUN RUN 4:30-­‐7 End of Set REST End of Set REST End of Set REST ***Workout will take 21minutes to complete start to finish. Suicide 50 (S50) Set Up -­‐Take six cones at 10-­‐yard intervals from start cone to 50 yards cone. 0 10yds 20yds 30yds 40yds 50yds Execution Start at 0 Run 10 yards and back to start Turn Run 20 yards and back to start Turn Run 30 yards and back to start Turn Run 40 yards and back to start Turn Run 50 yards and back to start REST 2min =1 Set ***Complete 5 sets with 2-­‐minute rest between sets. Up & Back (U&B) This workout will be completed in conjunction with the Suicide 50 (S50). Set Up -­‐Remove the 30,40 and 50yd cones. Leave the start, 10 and 20-­‐yard cones from the Suicide 50 workout. 0 10yds 20yds Execution Sprint 10 yards and backpedal (run backwards) to start. Turn Sprint 20 yards and backpedal (run backwards) to start. Complete this 4 times which = 1 Set Complete 5 Sets (5 Runs) with 2-­‐minute rest between sets. 15/30/15 Set Up Use 3 cones to set up the workout placing one at the start, one at 15yds and one at 30yds from the start. Start 15yds 30yds This sprint workout is to be done at maximum effort. There are 3 sections to this workout all to be completed in one outing. Phase 1 Exercise: 20 sprints at 15yds (15X20) Execution: Sprint 15yds, jog back to start also used as your rest time (20secs) and go again. After 20 sprints at 15yds is complete REST for 2minutes and move on to Phase 2. Phase 2 Exercise: 14 Sprints at 30yds (30x14) Execution: Sprint 30yds, jog back to start also used as your rest time (30secs) and go again. After 14 sprints at 30yds is complete REST for 2minuts and move on to Phase 3 Phase 3 Exercise: 20 sprints at 15yds (15X20) Execution: Sprint 15yds, jog back to start also used as your rest time (20secs) and go again. Workout Complete! Ladder 1 (L1) Execution Perform this exercise at a local track if possible: Run 100m between 13 – 17 seconds; Rest 1 minute . Run 200m between 27 – 33 seconds; Rest 2 minutes Run 300m between 44 – 50 seconds; Rest 3 minutes Run 400m between 59 – 71 seconds; Rest 4 minutes Run 300m between 44 – 50 seconds; Rest 3 minutes Run 200m between 27 – 33 seconds; Rest 2 minutes Run 100m between 13 – 17 seconds; Finished Ladder 2 (L2) Execution Perform this exercise on a local track if possible: Run 100m between 12 – 15 seconds; Rest 1 minute Run 200m between 25 – 31 seconds; Rest 1:45 minutes Run 300m between 40 – 45 seconds; Rest 2 minutes Run 400m between 55 – 67 seconds; Rest 2:30 minutes Run 300m between 40 – 45 seconds; Rest 2 minutes Run 200m between 25 – 31 seconds; Rest 1:45 minutes Run 100m between 12 – 15 seconds; Finished Fast and Furious Fast and Furious (FF) Set Up Perform this exercise on a track or turf field with yardage marked on it.. Set-­‐up a cone/marker at 20yds, 40yds, 60yds and 100yds. Sequence 6 x 100yd sprints (max effort) with 2 minutes rest/recovery between reps. 8 x 60yd sprints (max effort) with 1 minute rest between reps. 10 x 40yd sprints (max effort) with 50 seconds rest between reps. 15 x 20yd sprints (max effort) with 30 seconds rest between reps. Back Tracker 1 (BT1) Run easy out in one direction for 25minutes; On the way back increase pace arriving in 19-­‐21 minutes. Back Tracker 2 (BT2) Run easy out in one direction for 25minutes; On the way back increase pace arriving in 17-­‐19 minutes. Back Tracker 3 (BT3) Run easy out in one direction for 25minutes; On the way back increase pace arriving in less than 17 minutes. 1 Mile Repeats (1MR) Set Up Complete this workout on a regulation track with a stopwatch, wristwatch or phone to keep track of laps and time. Execution ***4 Laps of a 400m track is the rough equivalent of 1 Mile; this will be the measure for time. Run 1st 1 Mile at 6 mins and 15 seconds (or less), REST for 5 mins. Run 2nd 1 Mile at 6 mins and 5 seconds (or less), REST for 5 mins. Run 3rd 1 Mile at 6 mins (or less), REST and RECOVER. Finish with 1⁄2 -­‐ 1 Mile Easy. 50/50 Lap (50/50) Set Up To be completed around a standard soccer field. Execution -­‐Jog 3 laps around the outside of the field at easy pace. Continue jogging without rest. -­‐Alternate jogging and sprinting every 50 yards for 3 laps then rest. 3 Laps Alternating Jog and Sprint = 1 Set, Complete 5 sets with 2-­‐minute rest between sets =Jog = Sprint 1 Mile + 800’s (1M+800s) Keep track of time with stopwatch or phone ***4 Laps of a 400m track is the rough equivalent of 1 Mile; this will be the measure for time. 800m = 2 full laps of a 400m track! Run 1 Mile at 6 mins (or less), REST for 5 mins. Run 800m between 2:25 – 2:40, REST for 5 mins. Run 800m between 2:25 – 2:40, REST for 5 mins. Run 800m between 2:25 – 2:40. REST and RECOVER. Finish with 1⁄2 -­‐ 1 Mile Easy. 1 Mile + 400/800’s (1M+400/800) Keep track of time with stopwatch or phone. ***4 Laps of a 400m track is the rough equivalent of 1 Mile; this will be the measure for time. 400m = 1 full lap of a 400m track; 800m = 2 full laps! Run 1 Mile at 6 mins (or less), REST for 5 mins. Run 400m between 65 -­‐ 70 seconds, REST for 2 1⁄2 mins. Run 800m between 2:20 – 2:35, REST for 5 mins. Run 400m between 65 – 70 seconds, REST for 2 1⁄2 mins. Run 800m between 2:20 – 2:35, REST for 5 mins. Run 400m between 62 – 67 seconds, REST and RECOVER. Finish with 1⁄2 a Mile Easy. 30 Minutes Fartlek One (30m F1) This is a 30 minute run with a 30 second sprint at the 4th, 8th, 12th, 16th, 20th, 24th and 28th minute. (=7 x 30 second sprints in a 30min run with 3:30 between each sprint). 30 Minutes Fartlek Two (30m F2) A 30 minute run with a 30 second sprint at the 3rd, 6th, 9th, 12th, 15th, 18th, 21st, 24th and 27th minute. (=9 x 30 second sprints in a 30min run with 2:30 between each sprint). 30 Minutes Fartlek Three (30m F3) A 30 minute run with a 30 second sprint at the 2min, 4:30min, 7min, 9:30min, 12min, 14:30min, 17min, 19:30min, 22min, 24:30min, 27min and 29:30min. (=12 x 30 second sprints in a 30min run with 2 minutes between each sprint). 30 Minutes Fartlek Four (30m F4) A 30 minute run with a 15 second sprint after each 1 minute. Perform a 15 second sprint at 1min, 2:15, 3:30, 4:45, 6:00, 7:15, 8:30, 9:45, 11:00, 12:15, 13:30, 14:45, 16:00, 17:15, 18:30, 19:45, 21:00, 22:15, 23:30, 24:45, 26:00, 27:15, 28:30 and 29:45. (=24 x 15 second sprints with 1 minute between each sprint). Easy 30 Minutes (E30) Keep track of time with stopwatch or phone. This is just an easy 30minute jog at half speed for recovery purposes mainly. 20 minute stretch after completion of run. Training Schedule Remember that this pro training program is over a 6-­‐week period. If you are training for longer than that leading up to your pre season or trial then adjust workouts accordingly. Week One Day 1 Day 2 Day 3 Day 4 Day 5 REST DAY REST DAY REST DAY SR22 1MR Day 6 Day7 15/30/15 REST DAY Week Two Day 1 Day 2 Day 3 SR22 30MF1 Day 4 Day 5 Day 6 Day7 REST DAY 15/30/15 S50 AND U&B BT1 REST DAY Week Three Day 1 Day 2 Day 3 Day 4 SR22 30MF2 (23yds) REST DAY L1 Day 5 Day 6 Day7 1M+800s BT2 REST DAY Week Four Day 1 Day 2 Day 3 Day 4 SR22 30MF3 REST (23yds) DAY Day 5 Day 6 Day7 15/30/15 1M+800s BT3 REST DAY Week Five Day 1 Day 2 Day 3 SR22 (24yds) 30MF4 Day 4 Day 5 Day 6 Day7 REST DAY 1M + 400/800 E30 REST DAY REST DAY Week Six Day 1 Day 2 Day 3 50/50 FF REST DAY Day 4 L2 Day 5 Day 6 Day7 E30 REST DAY REST DAY Additional Information -­‐Several of the workouts require cones but you can use anything really (shoes, rocks, bottles etc). -­‐Using a turf field with yard markers on the field already will help you measure out some of the workouts. If not taking one large stride will equal one yard if you have no other way to gage the measurement. -­‐If the workouts are too difficult or too easy adjust appropriately, the important thing is to see improvement over the 6 weeks. Good Luck at your first trial or pre season, one thing is for sure, you’ll be fit. I would love to hear your feedback. Please send your comments through All Rights Reserved Reproduction or translation of any part of this e-Book by any means, electronic or mechanical, including photocopying, beyond that permitted by the Copyright Law, without the permission of the publisher, is unlawful and forbidden. ...
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  • Winter '18
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