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Six-week off-season aerobic and strength maintenance programme
Combining aerobic and strength maintenance, this programme allows players to start pre-season with minimal loss of fitness and the ability to cope with football type activities immediately.
This session combines aerobic and strength maintenance, and is designed to be completed in the six weeks during the off-season leading up to the start of pre-season.
The combination of both of these elements, which increase in intensity as off-season develops, means players can start the pre-season with minimal loss of fitness and the ability to cope with football type activities immediately.
The aerobic and strength maintenance programme combines running type activities on the training pitch with strength related exercises performed in the gym.
Programme overview
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
| Week 1 | Rest | Rest | Rest | Rest | Rest | Rest | Rest |
| Week 2 | Rest | Rest | Rest | Rest | Rest | Rest | Rest |
| Week 3 | Rest | Rest | Session 1 | Rest | Rest | Rest | Rest |
| Week 4 | Rest | Session 2 | Rest | Rest | Session 3 | Rest | Rest |
| Week 5 | Rest | Session 4 | Rest | Session 5 | Rest | Rest | Rest |
| Week 6 | Session 6 | Rest | Session 7 | Rest | Session 8 | Rest | Rest |
Aerobic maintenance A (option 1)
What do I get the players to do?
Setting up as shown, players move around the circuit for four minutes continuously. We will add a ball for two of the four-minute blocks.
Exercise plan
Players do not perform this session for the first two weeks, then schedule as follows:
- Week 3: 4x4 mins with 3 mins recovery; one per week
- Week 4: 4x4 mins with 3 mins recovery; two per week, 48 hours recovery
- Week 5: 4x4 mins with 2 mins recovery; two per week, 24 hours recovery
- Week 6: 4x4 mins with 2 mins recovery; three per week, 24 hours recovery
Aerobic maintenance B (option 2)
What do I get the players to do?
Set out six cones 10m apart, thereby creating a 60m track. Players must run up and down continuously. They complete five full lengths and one third of track in 70 seconds, then rest for 70 seconds. Repeat six times.
Exercise plan
Players do not perform this session for the first two weeks, then schedule as follows:
- Week 3: 6x70 secs run, followed by 70 secs rest
- Week 4: 6x70 secs run, followed by 70 secs rest
- Week 5: 6x70 secs run, followed by 60 secs rest
- Week 6: 6x70 secs run, followed by 60 secs rest
General strength maintenance
What do I get the players to do?
This is a gym-based session, where players have to complete the exercises listed below. They complete 3x8 reps as outlined in the table, with varying loads based on their needs. Allow one to two minutes recovery between sets. We will alternate lower body with an upper body exercises.
Activity |
Sets/reps |
| Leg strength | |
| Single leg squats | 3x8 reps |
| Wide squats | 3x8 reps |
| Squats (2 secs up/2 secs down) | 3x8 reps |
| Hamstring curls/bridging | 3x8 reps |
| Calf raises | 3x8 reps |
| Upper body | |
| Bench press | 3x8 reps |
| Lat pulls | 3x8 reps |
| Bench pulls/seated rows | 3x8 reps |
| Wide arm chin ups | 3x8 reps |
| Dips | 3x10 reps |
Leg strength
Upper body
Strength training programme
We do not perform strength maintenance for the first two weeks, then schedule as follows:
- Week 3: Complete one per week on the same day as Aerobic Maintenance (A or B)
- Week 4: Complete two per week with 48 hours recovery on same day as Aerobic Maintenance (A or B)
- Week 5: Complete two per week with 24 hours recovery on same day as Aerobic Maintenance (A or B)
- Week 6: Complete three per week with 24 hours recovery on same day as Aerobic Maintenance (A or B)
Final preparations
We test and assess players both when they leave for the off-season and when they return. The tests conducted are: body-fat and body-mass, strength/power and heart rate response to a standard test. Players are provided with individual targets for their pre-season return.
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