OFF-SZN Football Strength & Conditioning
Train With Ayy
SoccerAfter giving your body time to rest and re-charge following a tough competitive period, your attention should turn to your off-season work. This period is a great opportunity to build exposure to the outputs you cannot really hit during the in-season.
The primary objective of this programme is to increase your tolerance to the continuously increasing demands required during training and match-days.
A1
Calf Stretch
2 x 20
A2
Reverse Lunges
2 x 20
A3
Air Squat
2 x 20
Prep
B
Running Drills Circuit A
Complete each drill for 30 seconds - rest for 90 secs after them all Repeat (2x) A Skips Paused march High knee into butt kick Single leg groin marches
4 x 4' Aerobic Intervals
C
Warm up load: 2 mins on @ moderate pace/RPE 4-6 Main: 4 mins on @ hard pace/RPE 7-8 : 2-3 mins recovery jog (x4) *can be done on treadmill or on road
D
Active Recovery
1 x 5:00
Pulse Raiser
A
Choose either: Ski Erg Intervals - 40 secs on @ moderate pace : 20 secs off (x5) or Rowing Machine Intervals - 250m Row : 30 secs recovery (x4)
B1
Cat Cow
2 x 20
B2
World's GreatestStretch
2 x 20
B3
Thread the Needle
2 x 20
Prep
C
Squat Prime 1
2 rounds: 12 bodyweight squats 12 band pull aparts 12 glute bridges 20m farmers carry @ 30-50% of bodyweight
D
Back Squat
3 x 12
E
Chin Ups
3 x 8
F
Single Arm Landmine Press
3 x 12
G
Single Leg Romanian Deadlift
3 x 12
H
Reverse Nordics
3 x 8
I1
Tricep Dips
3 x 12
I2
Bicep Hammer Curls
3 x 12
Pulse Raiser
A
Choose either: 10 min continuous spin bike (slightly increasing intensity every minute) or Interval runs - 2 mins on : 1 minute off (x3)
B1
PigeonStretch
2 x 20
B2
Downward Dog
2 x 20
B3
Cat Cow
2 x 20
Conditioning
C
Deadlift Prime
3 rounds of: 8 Banded RDL 8 Pull Aparts 8 SL Glute Bridge (each leg) 20m Farmers Carry
D
Hexbar Deadlifts
3 x 8
E
Inverted Barbell Row
3 x 8
F1
Elevated Hamstring Bridge
3 x 8
F2
Eccentric Goblet Squats
3 x 8
G1
Alternating Chest Press (DB)
3 x 10
G2
DB Bent Over Row
3 x 12
H1
Nordics
3 x 6
H2
Single Leg Calf Raise
3 x 12
10' AMRAP
A
AMRAP = As many rounds as possible 90 secs cycle on either Wattbike or spin bike @ 4-6 RPE 20m Farmers March @ Heavy load
Prep
B
Hip Mobility Circuit (A)
Work through each exercise for 20 secs (each leg/side if applicable). Take 45 secs rest after all exercises are done and repeat twice. 1. Kneeling Hip Flexor Stretch 2. Pigeon Stretch 3. Hip Planes
C1
Pallof Hold
2 x 20
C2
Deadbug
2 x 20
C3
Hollow Holds
2 x 30
D
Copenhagen Plank
2 x 15
E1
Pogo Hops
3 x 20
E2
Box Jump
3 x 3
E3
Counter Movement Jump
3 x 3
F
Depth Drop
3 x 6 @ 12
A1
Calf Stretch
2 x 20
A2
Air Squat
2 x 20
A3
Reverse Lunges
2 x 20
Prep
B
Running Drills Circuit A
Complete each drill for 30 seconds - rest for 90 secs after them all Repeat (2x) A Skips Paused march High knee into butt kick Single leg groin marches
3 x 4 Anaerobic Treadmill Intervals
C
Warm up load: 3 mins on @ moderate pace/RPE 4-6 Main: 20 secs on @ hard effort/RPE 7-8 : 40 secs recovery (x4) 3 mins recovery walk x3 *can be done on treadmill or on road
D
Active Recovery
1 x 5:00
