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Wednesday, February 19, 2020
   
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Pre-season football training

 

Monday

 Tuesday

Wednesday 

Thursday

 Friday

Saturday 

Sunday 

Week 1 

 Gym

Speed 1

AD1 

 Gym + Treadmill or run on grass -

8 min fast jog rest 4 min 2 reps

 Speed 1

AD1

 Gym

Core

Rest 

 Rest

 Week 2

 Gym

Speed 2 

AD2

 Gym + Cross trainer 10 min fast jog

rest 4 mins  2 reps

Speed 2

AD2

 Gym

Core

 Rest

1 hour playing

another sport 

 Week 3

 Gym

 Speed 3

AD3

 Gym 10 min fast jog 5 min recovery 3 reps

+ 2 mins sprint - 10 minutes walk 5 reps

Speed 3 

AD3

 Gym

Core

Rest 

 Rest

 Week 4

 Gym

 Speed 4

AD4

Gym +  15 min fast jog 7 mins recovery 3 reps

+ 2 mins sprint - 10 mins walk 10 reps

Speed 4 

AD4

 Gym

Core

 Rest

5 a side football

3 x 10 mins 

 Week 5

 Gym

Speed 5 

AD1

RS1

Gym + 20 min fast jog 10 mins recovery 3 reps

+ 2 min sprint - 10 mins walk 12 reps 

Speed 5 

AD2

RS1

 Gym

Core

Rest 

5 a side football

3 x 12 mins 

 Week 6

 Gym

Speed 6 

AD3

RS2

Gym + 20 min fast jog 10 mins recovery 4 reps

+ 2 min sprint - 10 min walk 12 reps 

Speed 6 

AD4

RS2

 Gym

Core

Rest 

 Rest

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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