6 Weeks Training Programme for Footballer

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UNIT 14 – INSTRUCTING PHYSICAL ACTIVITY AND EXERCISE

6 WEEK TRAINING PROGRAMME For Footballer

|WEEK NUMBER: |DURATION OF SESSION: | |ONE | | |WARM – UP (to include pulse raiser in multi gym + static maintenance stretches – pulse raiser on rower (SPM) / stepper (level)/ cross trainer (level) / bike (RPM) / treadmill (kmph + gradient) + duration of | |exercise; Upper + Lower Body stretches. | | Monday- Light jog for 5 minutes, then some dynamic stretches like Elbow Circles, Arm Circles, , Runner’s Stretch, Leg extended Stretch, Open and Close Gates, high knees etc. At the end we have to do static | |stretches like Toe Grab, Hamstring Stretch, Hip Flexor Stretch, Groin etc. | |Tuesday- Light jog for 5 minutes, then some dynamic stretches like Elbow Circles, Arm Circles, , Runner’s Stretch, Leg extended Stretch, Open and Close Gates, high knees etc. At the end we have to do static | |stretches like Toe Grab, Hamstring Stretch, Hip Flexor Stretch, Groin etc. | |Wednesday- Warm-up conduct by my couch | |Thursday- Light jog for 5 minutes, then some dynamic stretches like Elbow Circles, Arm Circles, , Runner’s Stretch, Leg extended Stretch, Open and Close Gates, high knees etc. At the end we have to do static | |stretches like Toe Grab, Hamstring Stretch, Hip Flexor Stretch, Groin etc. | |Friday- Warm-up conduct by my couch | |Saturday- No warm-up | |Sunday- No warm-up | |MAIN CONTENT (to develop components of fitness, taking into account training principles and periodisation) – cardio training (machines as above); Muscular strength or Muscular Endurance training (Pec Deck, Lat | |Pulldown, Chest Press, Adductor, Abductor, Leg Curl, Leg press, Press ups, Abdominal Crunch) – identify k.gs, sets, reps and % of 1 rep max and % of HR. | |Monday- 3 km run, Press ups 30/3, Sit Ups 50/2 | |Tuesday- FARTLEK 4 km route (use lamp posts) Sprint from lamp post to lamp post, then slow jog from lamp post to lamp post, and then normal run from lamp post to lamp post. Press ups 30/3, Sit Ups 50/2 | |Wednesday- Football Match...
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