Under 15s Off-Season Programme 2015 Phase 1: General Conditioning Development
Programme Design This programme will cover the next 4 weeks, taking you up to preseason. Aerobic and Anaerobic sessions will still be present, along with Flexibility and Core sessions. There will also be sessions for Speed/Strength work. If you want additional individual sessions to work on areas you consider yourself weakest in on top of those provided then please make contact. Alternatively don t do anymore than you have to do unless agreed with your Sport Scientist. If you play other sports outside off football please organise your schedule with your Sport Scientist. Remember to start your monitoring. Enjoy the programme and if you have any problems please make contact. Phone: 07947809884 Email: sports_science@bclfc.com MAKE IT COUNT
Session Terminology Aerobic These sessions will improve your cardiovascular fitness. They can be done on any CV equipment and you should be between 65-80% Hrmax Strength Speed Flexibility Complete the exercises provided by your S&C coach. If you know you have weaknesses or injuries work on these during this time as well These Sessions are for you to improve Acceleration, Top Speed and Agility. Make sure you have completed a thorough warm up before you do these sessions Complete the exercises provided focusing on problem areas and those areas important to football. (Hamstring, Groins, Quads, Hip flexor) Anaerobic These sessions improve your ability to deal with lactic acid production. They should be completed at >80%HR Max and its best to make sure you do this running Core These sessions improve your core strength.
Heart Rate Zones Max HR Percentage of Heart Rate Max 90 80 70 60 50 210 189 168 147 126 105 205 185 164 144 123 103 200 180 160 140 120 100 195 176 156 137 117 98 190 171 152 133 114 95 185 167 148 130 111 93 180 162 144 126 108 90 If your Heart Rate monitor does not include a percentage of HR Max feature then the above table can be used to advise your training.
Conditioning Intensity Medium Week 1: 06/07-12/07 Exercises Session 1 Session 2 Monday 06/07/15 Strength 1 Speed 1 Tuesday 07/07/15 Aerobic 5mins on:3mins off x3 @75-85% HR Foam Rolling Wednesday 08/07/15 Thursday 09/07/15 Strength 2 Core Friday 10/07/15 Aerobic 4mins on:3mins off x4 @70-85% HR Flexibility Saturday 11/07/15 Sunday 12/07/15
Conditioning Intensity Medium Week 2: 13/07-19/07 Exercises Session 1 Session 2 Monday 13/07/15 Strength 1 Speed 2 Tuesday 14/07/15 Aerobic 4mins on:2mins off x5 @75-85% HR Foam Rolling Wednesday 15/07/15 Thursday 16/07/15 Strength 2 Core Friday 17/07/15 Aerobic 4mins on:2mins off x6 @75-85% HR Flexibility Saturday 18/07/15 Sunday 19/07/15
Conditioning Intensity High Week 3: 20/07-26/07 Exercises Session 1 Session 2 Monday 20/07/15 Strength 1 Speed 3 Tuesday 21/07/15 Aerobic 3mins on:90secs off x5 @75-90% HR Foam Rolling Wednesday 22/07/15 Thursday 23/07/15 Strength 2 Core Friday 24/07/15 Anaerobic 2mins on:1mins off x6 @85-100% HR Flexibility Saturday 25/07/15 Sunday 26/07/15
Conditioning Intensity High Week 4: 27/07-02/07 Exercises Session 1 Session 2 Monday 27/07/15 Strength 1 Speed 4 Tuesday 28/07/15 Aerobic 3mins on:90secs off x6 @75-90% HR Foam Rolling Wednesday 29/07/15 Thursday 30/07/15 Strength 2 Core Friday 31/07/15 Anaerobic 2mins on:1mins off x6 @85-100% HR Flexibility Saturday 01/08/15 Sunday 02/08/15
Strength 1 Warm up before you complete the training Exercises Photo Reps Sets Rest Front Squat 10 3 2 mins Press Ups 10 3 2 min Single Leg Squat 6 (each) 3 1 mins Inline Lunge 6 (each) 3 2 mins Glute Bridge 12 3 2 mins Plank 30-60 secs 3 1 min
Strength 2 Warm up before you complete the training Exercises Photo Reps Sets Rest Burpees 10 3 2 mins Split Squat 6 (each) 3 1 min Dips 10 3 2 mins Single Leg Balance (eyes closed) 30secs (each) 3 30 secs Ab Crunch 10 3 2 mins Side Plank 15-30secs (each) 2 1 min
Core Warm up before you complete the training Exercises Photo Reps Sets Rest Mountain Climbers 10 3 2 mins Sit Ups 12 3 2 mins Reverse Crunch 10 3 2 mins Supermans 8 3 2 mins Russian Twists 12 3 2 mins
Speed Sessions Warm up before you complete the training Purpose Descritpion 1 Acceleration 4 x 5 Metre toe bounces: With stiff legs 8 x 5 Metre maximal sprints, from a standing start with rests. 6 x 10 Metre maximal sprints, with a jump before the sprint and a rest between sprints. 2 Acceleration 8 x 10 Metre maximal sprints with a 90 degree change of direction. From a standing start with a rest between sprints. 4 x 10 Metre maximal sprints, starting with a direction change Speed before Session the sprint and a rest between sprints. 3 Top Speed 4 x 5 Metre skips focusing on fast knee recovery 5 x 20 Metre max speed sprints from a jogging start with a rest between each sprint. 5 x 30 Metre max speed sprints from a walking start. With rests between each sprint 4 Top Speed 5 x 5 Metre skips focusing on fast knee recovery 5 x 15 Metre max speed sprints from a jogging start 5 x 40 Metre max speed sprints from a walking start. With rests between each sprint
Foam Rolling
Flexibility