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Six-week off-season fitness programme
A complete off-season fitness plan combining running, core strength, gym activities and rest.
This is a complete fitness plan that combines running, core strength, gym activities and rest – a schedule that a player can work to when they are away from the club and before they return for pre-season training.
There is particular focus here on running because it offers players the ability to maintain and, where necessary, quickly rebuild fitness levels. And because running is a non-contact activity, it means we can return players to a high level of endurance whilst minimising the risk of injury. Further down the line, core stability, proprioception and upper body strength work completes our off-season plan.
If your players are able to complete this training programme, they will return for pre-season training in fantastic condition and shape.
Programme overview
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
| Week 1 | Rest period - enjoy time with your family and friends | ||||||
| Week 2 | Active rest period - stay away from football activities | ||||||
| Week 3 | Core + run | Core + run | Rest | Core + run | Rest | Core + run | Rest |
| Week 4 | Core + run | Core + run | Rest | Core + run | Rest | Core + run | Rest |
| Week 5 | Core + gym + run | Core + gym + run | Rest | Core + gym + run | Rest | Core + gym + run | Rest |
| Week 6 | Core + gym + run | Core + gym + run | Rest | Core + gym + run | Rest | Core + gym + run | Rest |
Running exercises
Running is performed in weeks 3-6. It’s important players train on firm, even surfaces, and that runs feature multidirectional work.
What do I get the players to do?
Players should exercise, using four different running sessions, as follows:
| Monday | 2x10mins at level 1 aerobic capacity running |
| Tuesday | 2x12mins at level 2 aerobic capacity running |
| Thursday | 3x8mins at level 2-3 aerobic power running |
| Saturday | 5x3mins at level 4 aerobic/anaerobic threshold running |
Aerobic capacity running
Increasing aerobic capacity means increased lung capacity, stamina while training, and metabolism. It can be achieved through basic running.
Aerobic power running
Moving into greater aerobic capacity is aided by interval training (a combination of sprints and jogs), as well as attention being paid to warming down and stretching properly.
Aerobic/anaerobic threshold running
The threshold is the level of effort at which anaerobic energy pathways start to be a significant part of energy production. A footballer will want to increase their aerobic threshold because this will enable them to run faster for longer before they tip into anaerobic metabolism, which cannot be sustained for as long.
Core stability exercises
Core stability exercises follow on from running exercises. For each, rest time is a multiple of the time taken to complete a single rep so, over the weeks, as speed increases, rest time decreases. We will also increase warm-up and warm-down times because the intensity of the exercise is that much greater.
What do I get the players to do?
We equip players with a simple matt and a swiss ball. These exercises can act as a good way to warm up or warm down for the running exercises. Following the programme means climbing up to nine different exercises by week six.
Again, rest time is a multiple of the time taken to complete a single rep so, over the weeks, as proficiency and speed increase, rest time decreases.
| Week 3 |
6 exercises x20 reps, break, then 20 reps |
| Week 4 |
7 exercises x25 reps, break, then 20 reps |
| Week 5 |
8 exercises x20 reps, break, then 20 reps |
| Week 6 |
9 exercises x25 reps, break, then 20 reps |
Sample core stability exercises - no equipment
Sample core stability exercises - with swiss ball
This is only a small example selection of core exercises. There is a wide variety available to suit different ages and levels of fitness
Upper body strength exercises/gym
These exercises begin in the gym from week 5. At this point, we would recommend players warm up and warm down by using the core stability programme, followed by the upper body strength programme. The session is therefore completed with the running schedule.
What do I get the players to do?
Working every other day, players follow the programme, aiming to complete 12 different exercises that will encompass biceps, chest, back, shoulders, triceps and abdominals.
Once more, rest time is a multiple of the time taken to complete a single rep, so over the weeks, and as speed increases, rest time decreases.
| Week 5 |
12 exercises, 3 sets of 12 reps, with rest between 1-2 mins |
| Week 6 |
12 exercises, 4 sets of 10 reps, with rest between 1-2 mins |
Sample upper body strength exercises
This is only a small example selection of upper body exercises. There is a wide variety available to suit different ages and levels of fitness
Complete programme
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
| Week 1 | Rest period - enjoy time with your family and friends | ||||||
| Week 2 | Active rest period - stay away from football activities | ||||||
| Week 3 |
Core
Run 2x10mins at level 1 aerobic capacity running |
Core
Run 2x12mins at level 2 aerobic capacity running
|
Rest |
Core
Run 3x8mins at level 2-3 aerobic power running |
Rest |
Core 6 exercises x20 reps, break, then 20 reps
Run 5x3mins at level 4 aerobic/anaerobic threshold running |
Rest |
| Week 4 |
Core
Run 2x10mins at level 1 aerobic capacity running |
Core
Run 2x12mins at level 2 aerobic capacity running |
Rest |
Core
Run 3x8mins at level 2-3 aerobic power running |
Rest |
Core
Run 5x3mins at level 4 aerobic/anaerobic threshold running |
Rest |
| Week 5 |
Core 8 exercises x20 reps, break, then 20 reps
Gym 12 exercises, 3 sets of 12 reps, with rest between 1-2 mins
Run 2x10mins at level 1 aerobic capacity running |
Core 8 exercises x20 reps, break, then 20 reps
Gym 12 exercises, 3 sets of 12 reps, with rest between 1-2 mins
Run 2x12mins at level 2 aerobic capacity running |
Rest |
Core 8 exercises x20 reps, break, then 20 reps
Gym 12 exercises, 3 sets of 12 reps, with rest between 1-2 mins
Run |
Rest |
Core 8 exercises x20 reps, break, then 20 reps
Gym 12 exercises, 3 sets of 12 reps, with rest between 1-2 mins
Run |
Rest |
| Week 6 |
Core 9 exercises x25 reps, break, then 20 reps
Gym 12 exercises, 4 sets of 10 reps, with rest between 1-2 mins
Run 2x10mins at level 1 aerobic capacity running |
Core 9 exercises x25 reps, break, then 20 reps
Gym 12 exercises, 4 sets of 10 reps, with rest between 1-2 mins
Run 2x12mins at level 2 aerobic capacity running |
Rest |
Core 9 exercises x25 reps, break, then 20 reps
Gym 12 exercises, 4 sets of 10 reps, with rest between 1-2 mins
Run |
Rest |
Core 9 exercises x25 reps, break, then 20 reps
Gym 12 exercises, 4 sets of 10 reps, with rest between 1-2 mins
Run |
Rest |
Final preparations
Before each player leaves for the summer, we will test their stamina and shape using a variety of tests:
Yo-Yo IE2 test
This test can be used to evaluate an athlete’s ability to perform intense intermittent exercise with a high rate of aerobic and anaerobic energy turnover. It is a sensitive tool that has the ability to differentiate between intermittent exercise performance of soccer players in different seasonal periods, and at different competitive levels and playing positions.
Body weight and body composition test
This test, and the subsequent Body mass Index (BMI) result assesses body weight relative to height. It’s a useful, indirect measure of body composition because it correlates highly with body fat in most people. Weight in kilograms is divided by height in meters squared (kg/m2). BMI values less than 18.5 are considered underweight, up to 24.9 is ‘healthy’, and ‘overweight’ between 25.0 and 30.0.
Strength power test
There are a number of different strength and power tests, though we use bench presses and half squats as the barometers by which to measure a player.
When players return, we will perform the same tests in order to review their condition before the start of pre-season, and to ensure they have followed the summer programme. The aim for every player upon returning is that:
- body weight and body fat is no more than 1% greater than when they left
- stamina levels are only allowed to suffer a small decrease
- strength power cannot decrease by more than 10%.
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