Core Progression Fitness

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Core Progression Fitness Plan
A working example of a fitness workout plan for premier league players

devised by Mike Clegg - Sunderland AFC Strength & Conditioning Coach

EXAMPLE - Sunderland A.F.C 2009/10 - Training Plan

Phase 1

 

Week 1

Week 2

Week 3

Component

Drill

Sets

Reps/Kg

Time

Sets

Reps/Kg

Time

Sets

Reps/Kg

Time

 

 

 

Stabilization

 

 

 

 

 

 

 

 

 

 

Balanced Sitting

2

 

30

2

 

40

3

 

30

Front bridge           (Floor)

2

 

30

2

 

40

3

 

30

Side bridge (L)

2

 

30

2

 

40

3

 

30

Side bridge (R)

2

 

30

2

 

40

3

 

30

Back Bridge

2

 

30

2

 

40

3

 

30

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Flexion

 

 

 

 

 

 

 

 

 

 

Front abs

2

30

 

3

30

 

3

40

 

Side Abs (L)

2

30

 

3

30

 

3

40

 

Side Abs (R)

2

30

 

3

30

 

3

40

 

 

 

 

 

 

 

 

 

 

 

 

Extension

 

 

 

 

 

 

 

 

 

 

Back ext

2

12

 

3

12

 

3

15

 

Lower Ab extension (kicks)

2

30

 

3

30

 

3

40

 

 

 

 

 

 

 

 

 

 

 

 

Rotation

 

 

 

 

 

 

 

 

 

 

Swiss back rotation

2

10(es)

 

3

10(es)

 

3

12(es)

 

 

 

 

 

 

 

 

 

 

 

 

Phase 2

 

Week 4

Week 5

Week 6

Component

Drill

Sets

Reps/Kg

Time/Kg

Sets

Reps/Kg

Time/Kg

Sets

Reps/Kg

Time/Kg

 

 

 

Stabilization

 

 

 

 

 

 

 

 

 

 

Balanced Kneeling

2

 

30s

2

 

40s

3

 

30s

Front bridge           (Floor)

2

2.5kg

30

2

2.5kg

40

3

2.5kg

30

Side bridge (L)

2

2.5kg

30

2

2.5kg

40

3

2.5kg

30

Side bridge (R)

2

2.5kg

30

2

2.5kg

40

3

2.5kg

30

Back Bridge

2

2.5kg

30

2

2.5kg

40

3

2.5kg

30

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Flexion

 

 

 

 

 

 

 

 

 

 

Front abs

2

30

2.5kg

3

30

2.5kg

3

40

2.5kg

Side Abs (L)

2

30

2.5kg

3

30

2.5kg

3

40

2.5kg

Side Abs (R)

2

30

2.5kg

3

30

2.5kg

3

40

2.5kg

 

 

 

 

 

 

 

 

 

 

 

Extension

 

 

 

 

 

 

 

 

 

 

Back ext

2

12

2.5kg

3

12

2.5kg

3

15

2.5kg

Lower Ab extension (kicks)

2

30

1 med

3

30

1 med

3

40

1 med

 

 

 

 

 

 

 

 

 

 

 

Rotation

 

 

 

 

 

 

 

 

 

 

Swiss back rotation

2

10(es)

2.5kg

3

10(es)

2.5kg

3

12(es)

2.5kg

 

 

 

 

 

 

 

 

 

 

 

Phase 3

 

Week 7

Week 8

Week 9

Component

Drill

Sets

Reps/Kg

Time/Kg

Sets

Reps/Kg

Time/Kg

Sets

Reps/Kg

Time/Kg

 

 

 

Stabilization

 

 

 

 

 

 

 

 

 

 

Balanced Kneeling (still)

2

2.5kg

30s

2

5kg

40s

3

10kg

30s

Front bridge           (Floor)

2

5kg

30

2

5kg

40

3

5kg

30

Side bridge (L)

2

5kg

30

2

5kg

40

3

5kg

30

Side bridge (R)

2

5kg

30

2

5kg

40

3

5kg

30

Back Bridge

2

5kg

30

2

5kg

40

3

5kg

30

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Flexion

 

 

 

 

 

 

 

 

 

 

Front abs

2

30

5kg

3

30

5kg

3

40

5kg

Side Abs (L)

2

30

5

3

30

5

3

40

5

Side Abs (R)

2

30

5

3

30

5

3

40

5

 

 

 

 

 

 

 

 

 

 

 

Extension

 

 

 

 

 

 

 

 

 

 

Back ext

2

12

5kg

3

12

5kg

3

15

5kg

Lower Ab extension (kicks)

2

30

3 med

3

30

3 med

3

40

3 med

 

 

 

 

 

 

 

 

 

 

 

Rotation

 

 

 

 

 

 

 

 

 

 

Swiss back rotation

2

10(es)

5kg

3

10(es)

5kg

3

12(es)

5kg

 

 

 

 

 

 

 

 

 

 

 

Phase 4

 

Week 10

Week 11

Week 12

Component

Drill

Sets

Reps/Kg

Time/Kg

Sets

Reps/Kg

Time/Kg

Sets

Reps/Kg

Time/Kg

 

 

 

Stabilization

 

 

 

 

 

 

 

 

 

 

Balanced Kneeling (chop)

2

2.5kg

30s

2

5kg

40s

3

10kg

30s

Front bridge           (Floor)

2

10kg

30

2

10kg

40

3

10kg

30

Side bridge (L)

2

10kg

30

2

10kg

40

3

10kg

30

Side bridge (R)

2

10kg

30

2

10kg

40

3

10kg

30

Back Bridge

2

10kg

30

2

10kg

40

3

10kg

30

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Flexion

 

 

 

 

 

 

 

 

 

 

Front abs

2

30

10kg

3

30

10kg

3

40

10kg

Side Abs (L)

2

30

10kg

3

30

10kg

3

40

10kg

Side Abs (R)

2

30

10kg

3

30

10kg

3

40

10kg

 

 

 

 

 

 

 

 

 

 

 

Extension

 

 

 

 

 

 

 

 

 

 

Back ext

2

12

10kg

3

12

10kg

3

15

10kg

Lower Ab extension (kicks)

2

30

5 med

3

30

5 med

3

40

5 med

 

 

 

 

 

 

 

 

 

 

 

Rotation

 

 

 

 

 

 

 

 

 

 

Swiss back rotation

2

10(es)

10kg

3

10(es)

10kg

3

12(es)

10kg

 

 

 

 

 

 

 

 

 

 

Phase 5

 

Week 13

Week 14

Week 15

Component

Drill

Sets

Reps/Kg

Time/Kg

Sets

Reps/Kg

Time/Kg

Sets

Reps/Kg

Time/Kg

 

 

 

Stabilization

 

 

 

 

 

 

 

 

 

 

Bal kneeling –ball throws

2

5(es)

1kg

2

6(es)

1kg

3

5(es)

1kg

Fr bridge-(floor)(s-foot-Mo)

2(el)

 

30

2

 

40

3

 

30

Side bridge (L) (hip move)

2

 

30

2

 

40

3

 

30

Side bridge (R) (hip move)

2

 

30

2

 

40

3

 

30

Back Bridge (medball)

2

 

30

2

 

40

3

 

30

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Flexion

 

 

 

 

 

 

 

 

 

 

Front abs – V-sits

2

 

30

3

 

30

3

 

40

Side Abs (L) Diag

2

 

30

3

 

30

3

 

40

Side Abs (R) Diag

2

 

30

3

 

30

3

 

40

 

 

 

 

 

 

 

 

 

 

 

Extension

 

 

 

 

 

 

 

 

 

 

Good mornings

2

12

10kg

3

12

10kg

3

15

10kg

Low Ab ext (swiss)(el)

2

12

 

3

12

 

3

15

 

 

 

 

 

 

 

 

 

 

 

 

Rotation

 

 

 

 

 

 

 

 

 

 

Swiss back rotation (elbow)

2

10(es)

 

3

10(es)

 

3

12(es)

 

 

 

 

 

 

 

 

 

 

 

 

Phase 6

 

Week 16

Week 17

Week 18

Component

Drill

Sets

Reps/Kg

Time/Kg

Sets

Reps/Kg

Time/Kg

Sets

Reps/Kg

Time/Kg

 

 

 

Stabilization

 

 

 

 

 

 

 

 

 

 

Bal kneeling –ball throws

2

5(es)

2kg

2

6(es)

3kg

3

5(es)

5kg

Fr bridge-(floor)(s-foot-Mo)

2(el)

2.5kg

30

2

5kg

40

3

10kg

30

Side bridge (L) (hip move)

2

2.5kg

30

2

5kg

40

3

10kg

30

Side bridge (R) (hip move)

2

2.5kg

30

2

5kg

40

3

10kg

30

Back Bridge (medball)(sing)

2

 

30

2

 

40

3

 

30

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Flexion

 

 

 

 

 

 

 

 

 

 

Front abs – V-sits (Swiss)

3

 

30

3

 

30

3

 

40

Side Abs (L) (Swiss)

3

2.5kg

30

3

5kg

30

3

10kg

40

Side Abs (R) (Swiss)

3

2.5kg

30

3

5kg

30

3

10kg

40

 

 

 

 

 

 

 

 

 

 

 

Extension

 

 

 

 

 

 

 

 

 

 

Good mornings

3

12

20kg

3

12

25kg

3

12

30kg

Low Ab ext (swiss)(el)

3

12

 

3

15

 

3

20

 

 

 

 

 

 

 

 

 

 

 

 

Rotation

 

 

 

 

 

 

 

 

 

 

Swiss back rotation (elbow)

2

10(es)

2.5kg

3

10(es)

5kg

3

12(es)

10kg

 

 

 

 

 

 

 

 

 

 

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