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Couch to pre season camp


ZACH
 ZACH
(@bucksweep58)
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Joined: 11 years ago
Posts: 9567
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A spin on couch to 5k, i will attempt to create a progression to prepare an athlete.

Here we go:

The progression or idea to increase fitness level for football for those who aren’t generally active during the “off season”.  Focus will be on attributes or general physical requirements of a general athlete:

Aerobic fitness
Anaerobic fitness
Coordination
Function and specificity
The plan will focus on 3 main work outs and mini workouts.  The mini workouts can be done every 12 hours while the main work outs will be spaced out 3 days to start and progress to 1 a day.  You can separate the work outs into 3 workouts with different focus or you can combine all 3 focus points into 1 work out and repeat it based on the # of workouts that week.

3 focus points in main work outs

aerobic – slow steady for longer duration
walk, jog, run
calisthenics
jump rope
anaerobic- short and intense for short duration
Jumps: height-distance
Sprints : flat or elevated
Combo: jump into sprint
coordination- feet, hand and eye
change of direction drills: cones, focus and follow
wall ball 1 or 2 ball- multiple with partner
Mini work outs (function and specificity)

flexibility/mobility
10 m distance
Walk x2: high knee stretch, butt kick stretch, lateral lunge stretch, forward lunge stretch
Run x2 (max reps in distance) : high knees, butt kicks, lateral run, forward run
Sprint x2- lean+fall+sprint- grass drill into sprint
core strength
plank/deadbug/dragon flag
basic football moves
stance, start, body level
eg- 3 point stance, fast 3 steps, under pipe/rope/string
static stretch
same stretch as the walk stretch at beginning of the work out
72 hours between main work outs:

week 1 :4 workouts:  2 mini work outs-aerobic- coordination

day 1 mini, day 2 main, day 3 off, day 4 mini, day 5 main
aerobic- walk 10 minutes, light jog for 5 minutes * end with 5 hand release pushups and 30 sec plank.
coordination: 10 minutes of foot speed/direction drill- 45 secs of rest between each rep, 5 minutes of 1 ball juggle
end with 5 hand release pushups and a 30 sec plank
week 2: 5 workouts: 3 mini- aerobic-coordination

walk 10, jog 10
(-)5 secs on footwork rest
end each work out with 8 hand release pushups and  a 30 sec plank
week 3: 6 workouts: 4 mini -aerobic- coordination

walk 10, jog 10
(-)5 secs on footwork rest
end each work out with 10 hand release push ups and 1 30 sec plank
48 hours between work outs

week 4:6 work outs: 3 mini- aerobic-coordination-anaerobic

walk 5 min, jog 15 min
decrease rest between reps on coordination by 5-10 sec
10 jumps for max height- 30 sec between reps, 10 reps for distance- 30 sec rest, 5x10m sprint
end each work out with 12 hand release push ups and 2x 30 sec plank
week 5 :7 work outs: 4 mini- aerobic-coordination-anaerobic

jog- 10 min-10 min run (slightly faster jog)
decrease rest between reps on coordination by 5-10 sec
10 jumps for max height- 30 sec between reps, 10 reps for distance- 30 sec rest, 5x20m sprint
end each work out with 15 hand release push ups and 3x 30 sec plank
week 6: 8 work outs: 4 mini- aerobic-coordination-anaerobic

jog- 5 min-run 15 min (slightly faster jog)
decrease rest between reps on coordination by 5-10 sec
10 jumps for max height- 30 sec between reps, 10 reps for distance- 30 sec rest, 3x50m sprint
end each work out with 20 hand release push ups and 2x 60 sec plank
2 weeks out from camp

Week 7 : 10 work outs : 5 mini—5 combo (all 3 focus points)

jog- 15min-run 20 min (slightly faster jog)
15 minutes of foot work drills with minimum rest
10x100 meter sprint-45 sec rest
After each exercise period complete 20 hand release push ups and 1, 1min plank
Week 8 : 5 workouts – 5 mini work outs -recovery week before camp

Week 9- pre season camp!

I can explain it to you, I can't understand if for you.


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