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Intense 8 week Conditioning Program

This program is designed to get you fit over an eight week period. It combines the 3 most important areas of developing a fit soccer player: aerobic, anaerobic and training. It runs on 2 sessions each of interval training, cardio training and playing with one day completely off from fitness during each given week. On the off day, active rest is allowed such as a short bike ride/swim and stretch. The interval training will increase your ability to recover quickly from intense exercise. An important ability to have late in the game when you are tired and just made 3 runs up and down the field. It will test your anaerobic system. Cardio training is designed to increase your overall aerobic capacities and we all know about training/scrimmage. It’s what we do to prepare for matches!

 

Wk

Intervals on Track

Cardio training

Training/Scrimmage

1

M – Fast Jog 100/ recovery walk 100 x 12 min

Tu- 1 Mile time Trial

W – Play 90 min

 

TH - Open stride 100 / recovery walk 100 x 12 min

F- 10 minute run – moderate pace

Sa – Play 90 min

2

M – Sprint 100/ recovery walk 100 x 12 min

Tu -2 Mile Time Trial

W – Play 90 min

 

TH – Sprint 100/ recovery walk 100 x 12 min

F- 2 x 1.5 mile run – 3 min recovery

Sa – Play 90 min

3

M – Sprint 100/ recovery jog 100 x 12 min

Tu- 15 min run – max distance

W – Play 90 min

 

TH – Sprint 100/ recovery jog 100 x 15 min

F- 400 x  10 – 2 min recovery between

Sa – Play 90 min

4

M - Open stride 150/ recovery walk 50 x 18 min

Tu – 3 mile run

W – Play 90 min

 

TH - Open stride 150/ recovery jog 50 x 18 min

F – 24 min max distance

Sa – Play 90 min

5

M – Sprint 100/ recovery walk 100 x 18 min

Tu- 30 min moderate jog

W – Play 90 min

 

TH – Sprint 150/ recovery walk 50 x 18 min

F- 800 x 5 – 3 min recovery between

Sa – Play 90 min

6

M - Sprint 150/ recovery jog 50 x  18 min

Tu – 24 min max distance

W – Play 90 min

 

TH – Sprint 150/ recovery walk 50 x  24 min

F – 4 mile jog

Sa – Play 90 min

7

M -  Sprint 150/ Recovery walk 50 x 30 min

Tu – 3x400+ 3x800 – 3 min recovery

W – Play 90 min

 

TH –Sprint 150/ recovery jog 50 x 12 min

F – 30 min run/ max distance

Sa – Play 90 min

8

M – Sprint 150/ recovery jog 50 x 24 min

Tu- 1 mile time trial

W – Play 90 min

 

TH – Sprint 150/ recovery jog  50x 36 min

F- 2 mile time trial

Sa – Play 90 min

Key points:

You can train M, Tu, Th, F on these days also but should focus on technical skills training as opposed to playing.

For W, Sa Training do not cut corners. Most people do not get fit from playing because they cheat themselves such as not running to get back on defense like they would in a game.  

For the sprints and open strides an explosive start/stop is not necessary. It is ok to take 10-15 yards to accelerate and decelerate.

On the interval training, the overall distance covered will not be what you expect. If on the final day of interval training where you sprint 150/ jog 50 for 36 minutes, if you cover 4 miles that is outstanding. Its insanely more intense than if think that covering 4 miles over 36 minutes is the same as jogging 4 miles for 36 minutes at 9 minute mile pace.

Compare your week 1 and week 6 time trials and see how fit you now are after just 6 weeks.

It’s ok to change your first and last week time trial to whatever your individual coach is planning on testing you with such as Cooper test, yo-yo test, 1 mile, etc

Explanations:

Jog – at a pace where you can have a conversation with your partner

Moderate jog – about 50% of max speed.  You can probably still talk with your partner

Fast Jog - about 60% of your max speed

Open stride -  about 70% of max

Sprint - 85% of max speed

Recovery walk – at your speed as long as you are walking

Recovery jog – at your speed as long as it is a jog and not a walk

Time trial – cover distance as fast as you can

Max distance – cover as much distance in given time frame

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