This is an absolute vital ingredient to improving your
level of play, whether it be sprinting, in the tackle or jumping for a header.
The exercises given are all power exercises and do not take into
account, if you have any previous injury history.
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Again as with the fitness training we first need to ascertain your
strength levels. On all the tests I have used a 3 rep max count, as I feel
a 1 rep max could lead to poor technique.
We have used the 3 big power and strength exercises. There are plenty of
other exercises and core exercises which will be explained later.
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All percentages in the table below are percentages of your bodyweight.
| Exercise Beginner Intermediate Advanced |
Bench press <= 50% 50 - 100% > 100% |
Cleans <= 40% 40 - 70% 70 - 100% |
Back Squats <= 80% 80 - 110% >= 120% |
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We now need to break down the
strength training into segments depending on what stage of the season it is.
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Pre season “the grounding” (3-4 weeks, 3-4 times per week)
| Exercise Cleans Bench Press Back Squat |
Beginner 30-40% 40-50% 60-70% |
Intermediate 40-50% 50-70% 70-90% |
Advanced 50-60% 70-90% 90-100% |
Reps and Sets 8 reps 3 sets 8 reps 3 sets 8 reps 3 sets |
| Complete all exercises above - there should be at least 3-5mins between sets.
Keep good technique and fast powerful movements.
| | Snatch Hang Cleans Power Press |
20-40% 20-30% 30-40% |
30-50% 40-50% 40-50% |
40-60% 50-70% 50-60% |
8 reps 3 sets 8 reps 3 sets 8 reps 3 sets |
| Choose only 2 of the above exercises, and rotate them each time you train.
| | Core |
| Front Plank Side Plank Crunches Sets |
1 min 30 secs 15 reps 2 sets |
1.30 mins 45 secs 20 reps 2 sets |
2 mins 1 min 25 reps 3 sets
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The circuit
This session is a mixture of strength endurance and fitness,
but at this stage of the season we will include it with strength.
Using a football pitch or the infield of an athletics track you will also need a
stopwatch.
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Complete the 6 exercises and immediately jog the rest of the circumference of
the pitch.
Take your time on each circuit and try to maintain the same speed for the last
one as the first.
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The “early” season
By this stage of the season, you should have a good
strength base, so the assumptions below are guidelines; the goal is to complete the
3 sets of 6 on each exercise with control and speed, obviously trying to improve
the weight lifted each time you train by a small amount.
| Exercise Cleans Bench Press Back Squat |
Beginner 40-50% 50-60% 70+% |
Intermediate 50-60% 70-80% 80-90% |
Advanced 60-80% 90-100% 100+% |
Reps and Sets 6 reps 3 sets 6 reps 3 sets 6 reps 3 sets |
| Complete all the exercises above, after each set go
straight into the Plyometrics (numbers respond to which plyometric exercise
to complete) then give yourself the 4-5 mins recovery.
| | Snatch Hang Cleans Power Press |
40-50% 30-40% 40-50% |
50-60% 50-60% 50-60% |
60-80% 60-80% 60-80% |
6 reps 3 sets 6 reps 3 sets 6 reps 3 sets |
| Choose only 2 of the above exercises, and rotate them each time you train.
| | Plyometrics |
| Jump Lunges Sprint 5m Bunny Hops |
5 1 4 |
5 1 5 |
5 1 5 |
The “mid to late” season
By now you should have built a great base of strength,
speed and agility if not, it’s too late to try, for this season anyway! We
are now working on maintaining what we have gained. These should be
explosive and with great technique.
| Exercise Cleans + (1) Bench Press + (2) Back Squat +(3) |
Beginner 30-40% 40-50% 60-70% |
Intermediate 40-50% 50-70% 70-90% |
Advanced 50-60% 70-90% 90-100% |
Reps and Sets 3 reps 3 sets 3 reps 3 sets 3 reps 3 sets |
| Complete all the exercises above, after each set go
straight into the Plyometrics (numbers respond to which plyometric exercise
to complete) then give yourself the 4-5 mins recovery.
| | Snatch Hang Cleans Power Press |
20-40% 20-30% 30-40% |
30-50% 40-50% 40-50% |
40-60% 50-70% 50-60% |
3 reps 3 sets 3 reps 3 sets 3 reps 3 sets |
| Choose only 2 of the above exercises, and rotate them each time you train.
| | Plyometrics |
| Jump Lunges Sprint 10m Down + Ups |
5 1 4 |
5 1 6 |
5 1 6 |
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