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 on absolute strength that can be later transferred into quality force production in the pre-season.
The aim of this programme is to develop the strength in your lower limbs, maintain your current aerobic, anaerobic and force production capabilities as well as keeping your upper-body in check.
This four-week programme will set you up nicely to push the needle further going into pre-season so you can hit the ground running on the opening day of the competitive season.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Air Squat
2 x 20
A2
Calf Stretch
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
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 Leg Romanian Deadlift
3 x 12
G
Single Arm Landmine Press
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
Cat Cow
2 x 20
B2
Downward Dog
2 x 20
B3
PigeonStretch
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
WARM UP
A
3-5 rounds 200m ski or 200m rower 10 hand-release press ups 10 deadbugs
Prep
B
Full-body Mobility Flow
40 secs : 10 secs (x8) - Child's pose to cobra - Downward dog to loaded beast - Hip rockers (inc. hip hinge) L - Hip rockers (inc. hip hinge) R - Cat cows - Hip circles (change half way) - 90/90 hip rotations - Thread the needle rotations
C
Wide Grip Pull Ups
3 x 8
D
Overhead Press
3 x 8
E1
Weighted Press-ups
3 x 12
E2
Single Arm DB Row
3 x 12
F1
Tricep Dips
3 x 12
F2
DB Chest Fly
3 x 12
G1
Barbell Bicep Curl
3 x 12
G2
Farmer's Marches
3 x 20
A1
Reverse Lunges
2 x 20
A2
Calf Stretch
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
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
