Program Part 5 PDF
Program Part 5 PDF
Program Part 5 PDF
As the start of the competitive season draws closer, the goal is to convert maximal strength gains made during the off-
season and early pre-season into performance-boosting strength endurance.
During the late pre-season you will probably only have time for one or two weights sessions. Two is the most. Any
more and you could be using that time to develop, speed,agilityt and lactic acid tolerance.
Same goes for the in-season - one weights session or two at most.
One of the most efficient and effective set ups for strength endurance is circuit training...
By its very nature it builds both strength and endurance. Most of us are familiar with some form of circuit training
but for the uninitiated here's a recap of the general guidelines...
Lower weights and higher repetitions - the resistance should be about 50% of one repetition maxiumu (1-
RM) or light enough to perform 15-25 repetitions. Very often body weight is enough resistance.
Time is often used instead of repetitions - rather than prescribing a set number of reps, each exercise can
be performed for a set period of time (i.e. 30 seconds).
Short rest periods between exercises - to develop endurance, minimal rest is allowed between each stations
and circuits.
Alternate bodyparts - each station should work a different part of the body from the station before - ideally
upperbody, lowerbody, upperbody and so on.
Just change one parameter at a time - either the exercise/station time, rest time or weight - NOT all three!
Push ups
Side crunches
Lunges
Alternating supermans
Dips
Fast feet
Obliques
It covers every aspect of strength and conditioning for the game. It features dozens of sample training programs
complete with precise sets, repetitions and exercise diagrams. Developed by Sport Fitness Advisor, it's a resource
that many players and coaches are calling "the most comprehensive soccer fitness resource available". But it's much
more than a resource...
It's designed to take individual players or entire teams to a new level in performance. Something amazing happens
to your game when you are fit, really fit, for soccer. You begin to play with a level of confidence and energy that
allows you to perform at your best week in, week out... and enjoy the game so much more!