Health

St Peter Claver College Open Futsal Team – Sample Training Program
6 Week Microcycle

Session 1
Session 2
Session 3

Week 1

Fitness Component Training – 30 minutes
Flexibility Circuit
Continuous Running 4km @ 80% Max HR

Exercise Circuit (Callisthenics)
2 sets of 8 exercises performed at 90% for 30 seconds duration. 1:2 work : rest ratio

Fitness Component Training – 30 minutes
Strength Circuit
Interval Training
6 x 10m sprint @ 100%, 1:4 work : rest ratio
4 x 15m sprint @ 90%, 1:4 work : rest ratio
2 x 20m sprint @ 80%, 1:4 work : rest ratio
Indoor Team Pursuit Race. 5 v 5 around court until opposition is eliminated (5 min max).
Fitness Component Training – 30 minutes
Flexibility Circuit
Plyometric circuit
Shuttle Runs 5 sets of 4 x 10m @ 90%,
1:4 work : rest ratio Sprint- Indoor Team Race
200m @100%

Week 2

Fitness Component Training – 30 minutes
Flexibility Circuit
Continuous Running 4km @ 80% Max HR

Exercise Circuit (Callisthenics)
2 sets of 8 exercises performed at 80% for 30 seconds duration. 1:1 work : rest ratio

Fitness Component Training – 30 minutes
Strength Circuit
Interval Training
6 x 10m sprint @ 100%, 1:4 work : rest ratio
4 x 15m sprint @ 90%, 1:4 work : rest ratio
2 x 20m sprint @ 90%, 1:4 work : rest ratio
Indoor Team Pursuit Race. 5 v 5 around court until opposition is eliminated (6 min max).
Fitness Component Training – 30 minutes
Flexibility Circuit
Plyometric circuit
Shuttle Runs 6 sets of 4 x 10m @ 95%,
1:10 work : rest ratio
Sprint- Indoor Team Race
225m @100%

Week 3

Fitness Component Training – 30 minutes
Flexibility Circuit
Continuous Running 5km @ 80% Max HR

Exercise Circuit (Callisthenics)
3 sets of 8 exercises performed at 75% for 35 seconds duration. 1:1 work : rest ratio

Fitness Component Training – 30 minutes
Strength Circuit
Interval Training
6 x 10m sprint @ 100%, 1:3 work : rest ratio
4 x 15m sprint @