Social Sharing

Youth Team Training Schedule
devised by Steven Clegg
(Former Reserve Player and Coach - Manchester United)

 


 

EXAMPLE - PREMIER LEAGUE FOOTBALL

YOUTH TEAM – UPPER BODY

Session; Strength 1

Phase 1: Upper body Muscle base strength/size

SESSION GOALS: Introduction to Upper body exercises and functional movement patterns.

TEMPO: Good technique with full range

FREQUENCY: 4 initial sessions as a base. Slight increase in weight and exercise amounts

Warm up Routine: Warm from outside

Exercise

Session 1

Date:

 

Session 2

Date:

Session 3

Date: 

Session 4

Date: 

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

CHEST PRESS

CALF RAISE

2x8

 

3x8

 

 

 

1x10

2x8

 

 

3x10

 

LATERAL RAISE

ADDUCTOR’S

2x8

 

3x8

 

 

1x10

2x8

 

3x10

 

PULL DOWNS

LEG EXTENSION

2x8

 

3x8

 

 

1x10

2x8

 

3x10

 

CURLS

REVERSE LEG CURL

2x8

 

3x8

 

 

1x10

2x8

 

 

3x10

 

Chins

2x5

 

3x5

 

3x7

 

3x8

 

Curls

2x8

 

1x10

2x8

 

2x10

1x8

 

3x10

 

Press ups

40

 

50

 

1xmax

 

Swiss max

 

 

 


YOUTH TEAM – UPPER BODY

Session; Strength 2

Phase 2: Upper body strength

SESSION GOALS: to have strength gains using different functional movements

TEMPO: Good technique with full range

FREQUENCY: 4 initial sessions. Slight increase in weight and exercise amounts

Warm up Routine: Warm from outside

Exercise

Session 1

Date:

 

Session 2

Date:

Session 3

Date: 

Session 4

Date: 

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Incline bench press

Dum bells

2x8

 

3x8

 

 

 

1x10

2x8

 

 

3x10

 

Keiser pull downs

2x8

 

3x8

 

 

1x10

2x8

 

3x10

 

Shoulder combo

(lat,front,upright,dragons)

2x8

 

3x8

 

 

1x10

2x8

 

3x10

 

1 arm row

2x8

 

3x8

 

 

1x10

2x8

 

 

3x10

 

Push downs

2x10

 

3x10

 

3x10

 

3x10

 

Curls

2x8

 

1x10

2x8

 

2x10

1x8

 

3x10

 


YOUTH TEAM – POWER SESSION

Session; Power speed and strength

Phase 1: executing good technique

SESSION GOALS: Introduction to Olympic lifting exercises and functional movement patterns.

TEMPO: fast expolsive power

FREQUENCY: 4 initial sessions increasing weight each session if possible.

Warm up Routine: Warm from outside

Exercise

“Power”

Session 1

Date:

 

Session 2

Date:

Session 3

Date: 

Session 4

Date: 

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Power cleans

3x5

 

3x4

 

 

 

4x3

 

 

 

1x5

4x2

 

Jerks

3x3 2x2

1x1

 

3x3 2x2

1x1

 

2x2 2x2

1x1

 

2x2 1x1

1x1 1x1

 

Box jumps

3x5

 

3x4

 

 

4x3

 

 

5x2

 

Kaiser bench

3x3

2 clap

 

3x3

2 clap

 

3x3

2 clap

 

 

3x3

2 clap

 

Kaiser pull downs

3x5

 

3x4

 

4x3

 

5x2

 

Jump squat

3x3

2 clap

 

3x3

2 clap

 

3x3

2 clap

 

3x3

2 clap

 

Clap press ups

5  5

 

6  6

 

7   7

 

8  8

 

 


 


YOUTH TEAM – LOWER BODY

Session; Lower Body strength

Phase 2:

SESSION GOALS: to have lower body strength gains using different functional movements

TEMPO: Good technique with full range

FREQUENCY: 4 initial sessions. Slight increase in weight and exercise amounts

Warm up Routine: Warm from outside

Exercise

Session 1

Date:

 

Session 2

Date:

Session 3

Date: 

Session 4

Date: 

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Deadlift

 

3x5

 

3x6

 

 

 

4x4

 

 

 

4x4

 

Squats

3x5

 

3x6

 

 

4x5

 

 

4x6

 

Lunges

 

3x3

Each leg

 

3x3

Each leg

 

3x3

Each leg

 

3x3

Each leg

 

Leg press

3x5

 

3x6

 

 

3x7

 

 

 

3x8

 

Calf raise

3x8

 

3x8

 

3x10

 

3x10

 

Mid section

1 set

 

2 sets

 

 

2 sets

 

 

3 sets

 


YOUTH TEAM – SPEED

Session; Speed 1

Phase 1: Speed session

SESSION GOALS: recruiting fast twitch fibres to make players faster on the pitch

TEMPO: match pace tempo 100% effort

FREQUENCY: 4 initial sessions as a base.

Warm up Routine: Warm from outside

Exercise

Speed session

Session 1

Date:

 

Session 2

Date:

Session 3

Date: 

Session 4

Date: 

Sets/Reps

Time/score

Sets/Reps

Time/score

Sets/Reps

Time/score

Sets/Reps

Time/score

CHEST PRESS

CALF RAISE

2 sets

 

2 sets

 

 

 

2 sets

 

 

 

2 sets

 

 

PULL DOWNS

LEG EXTENSION

2 sets

 

2 sets

 

 

2 sets

 

 

2 sets

 

 

LATERAL RAISE

LEG CURL

2 sets

 

2 sets

 

 

2 sets

 

 

2 sets

 

 

CURLS

3 sets

 

3 sets

 

 

3 sets

 

 

 

3 sets

 

 

Lying 20 metre sprint

2 sprints

 

2 sprints

 

2 sprints

 

2 sprints

 

Mid section

Core work

1 set

 

1 set

 

 

2 sets

 

 

2 sets

 

 

 


YOUTH TEAM – UPPERBODYS A O M

Session; Strength 1

Phase 1: Upper body Muscle base strength/size

SESSION GOALS: Introduction to Upper body exercises and functional movement patterns.

TEMPO: Good technique with full range

FREQUENCY: 4 initial sessions as a base. Slight increase in weight and exercise amounts

Warm up Routine: Warm from outside

Exercise

Session 1

Date:

 

Session 2

Date:

Session 3

Date: 

Session 4

Date: 

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Bench Press

3x8

 

3x8

 

 

 

3x8

 

 

 

3x8

 

Pull Downs

3x8

 

3x8

 

 

3x8

 

 

3x8

 

Shoulder Press

3x8

 

3x8

 

 

3x8

 

 

3x8

 

Curls

3x8

 

3x8

 

 

3x8

 

 

 

3x8

 

Push Downs

3x8

 

3x8

 

3x8

 

3x8

 

 


YOUTH TEAM – UPPERBODYS A O M

Session; Strength 2

Phase 1: Upper body Muscle base strength/size

SESSION GOALS: Introduction to Upper body exercises and functional movement patterns.

TEMPO: Good technique with full range

FREQUENCY: 4 initial sessions as a base. Slight increase in weight and exercise amounts

Warm up Routine: Warm from outside

Exercise

Session 1

Date:

 

Session 2

Date:

Session 3

Date: 

Session 4

Date: 

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Chest Press

3x8

 

3x8

 

 

3x8

 

 

3x8

 

Single Arm Row

3x8

 

3x8

 

3x8

 

3x8

 

Lateral raise

3x8

 

3x8

 

3x8

 

3x8

 

Curls

3x8

 

3x8

 

3x8

 

 

3x8

 

Dips

3x8

 

3x8

 

3x8

 

3x8

 

 


YOUTH TEAM – UPPERBODYS A O M

Session; Strength 3

Phase 2: Upper body strength

SESSION GOALS: to have strength gains using different functional movements

TEMPO: Good technique with full range

FREQUENCY: 4 initial sessions. Slight increase in weight and exercise amounts

Warm up Routine: Warm from outside

Exercise

Session 1

Date:

 

Session 2

Date:

Session 3

Date: 

Session 4

Date: 

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Press Ups

 

2x8

 

3x8

 

 

 

1x10

2x8

 

 

3x10

 

Chins

2x8

 

3x8

 

 

1x10

2x8

 

3x10

 

Dips

 

 

2x8

 

3x8

 

 

1x10

2x8

 

3x10

 

Curls

2x8

 

3x8

 

 

1x10

2x8

 

 

3x10

 

Kick Backs

2x10

 

3x10

 

3x10

 

3x10

 

 


YOUTH TEAM – LOWER BODY

Session; Lower Body strength 2

Phase 2:

SESSION GOALS: to have lower body strength gains using different functional movements

TEMPO: Good technique with full range

FREQUENCY: 4 sessions. Slight increase in weight and exercise amounts

Warm up Routine: Warm from outside

Exercise

Session 5

Date:

 

Session 6

Date:

Session 7

Date:

Session 8

Date:

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Single leg squats

 

3x5

 

3x5

 

 

 

3x5

 

 

 

3x5

 

Dumbbell step ups

3x5

 

3x5

 

 

3x5

 

 

3x5

 

Med ball lunges

 

3X6

 

 

3X6

 

3X6

 

 

3X6

 

 

Swiss ball hamstring curl

3x8

 

3x8

 

 

3x8

 

 

 

3x8

 

Calf raise

3x8

 

3x8

 

3x8

 

3x8

 

 


YOUTH TEAM – TESTING LOWER BODY

Session; Testing lower body strength

SESSION GOALS: To try and improve on their last score

TEMPO: Good technique with full range

FREQUENCY: Each test will be taken after 8 lower body strength sessions

Warm up Routine:Warm from outside

Exercise

 Test 1       Test 2

 

 

 Test 3       Test 4

                      

Test 5         Test 6

                       

 Test 7        Test 8

                  

Test 1

Test 2T

Test 3

Test 4

Test 5

Test 6

Test 7

Test 8

Jump squat

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Leg Press max out put

 

 

 

 

 

 

 

 

 

 

 

 

Matt jump double footed

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Watt bike power out putt

 

 

 

 

 

 

 

 

 

 

 

 


YOUTH TEAM – TESTING UPPER BODY

Session; TESTING

Phase 1 Upper body strength test

SESSION GOALS: To try and improve on each test

TEMPO: Good technique with full range

FREQUENCY: Each test will be performed after 8 upper body strength sessions.

Warm up Routine: Warm from outside

Exercise

Test 1     Test 2

                

 

Test 3     Test 4

 

 Test 5     Test 6

 

Test 7    Test 8

 

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Chins max

 

 

 

 

 

 

 

 

 

 

 

 

Press ups max

 

 

 

 

 

 

 

 

 

 

Dips max

 

 

 

 

 

 

 

 

 

 

Keiser bench

 

 

 

 

 

 

 

 

Keiser pull down

 

 

 

 

 

 

 

 

 


YOUTH TEAM – UPPER BODY

Session; Strength 1 phase 3

Phase 2: Super sets 2 exercises per body part

SESSION GOALS: To over load the muscles with 2 exercises creating good muscle strength and endurance

TEMPO: Good technique with full range

FREQUENCY: 1 session per wk trying to increase the weight lifted each session

Warm up Routine: Warm from outside

Exercise

Super Sets

Session 9

Date:

 

Session 10

Date:

Session 11

Date:

Session 12

Date:

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Incline bench press

Swiss ball press ups

3x8

 

3x8

 

 

3x8

 

 

 

3x8

 

Front raise

Dragons

3x8

 

3x8

 

 

3x8

 

 

3x8

 

Single arm row

Chins

8 8 8

5 5 5

 

8 8 8

5 5 5

 

8 8 8

5 5 5

 

8 8 8

5 5 5

 

Curls

Dips

3x8

 

3x8

 

3x8

 

3x8

 

Mid section

Core stability

X 1

 

X 1

 

X 1

 

X 1

 


YOUTH TEAM – UPPER BODY

Session; Strength 1 phase 4

Phase 2: Upper body strength using more functional movements

SESSION GOALS: upperbody strength using swiss balls recruiting more muscle fibres as well as using the core.

TEMPO: Good technique with full range

FREQUENCY: 1 session per week trying to increase the weight each session

Warm up Routine: Warm from outside

Exercise

Session 13

Date:

 

Session 14

Date:

Session 15

Date:

Session 16

Date:

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Chest press

(Swiss ball)

3x8

 

3x8

 

 

 

3x8

 

 

 

3x8

 

Dragons

1 footed

3x8

 

3x8

 

 

3x8

 

 

3x8

 

Single arm row

(swiss ball)

3x8

 

3x8

 

 

3x8

 

 

3x8

 

Under arm chins

5 5 5

 

6 6 6

 

7 7 7

 

8 8 8

 

Seated tricep press

(swiss ball)

3x8

 

3x8

 

3x8

 

3x8

 

 


YOUTH TEAM – LOWER BODY

Session; Lower Body strength/speed

Phase 2:

SESSION GOALS: To go from a lower body strength exercises straight to a speed exercises

TEMPO: Good technique with full range

FREQUENCY: 1 session a week if possible. Trying to increase the weight and time/score each session

Warm up Routine: Warm from outside

Exercise

Super sets

Session 9

Date:

 

Session 10

Date:

Session 11

Date:

Session 12

Date:

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Sets/Reps

Wt (kg)

Calf raise

Batak

2 sets

8 reps

 

2 sets

8 reps

 

 

2 sets

8 reps

 

 

2 sets

8 reps

 

Lunges

Get back

2 sets

5 each leg

 

2 sets

5 each leg

 

2 sets

5 each leg

 

2 sets

5 each leg

 

Power cleans

Hurdle jumps

 

2 sets

5 reps

 

2 sets

5 reps

 

2 sets

5 reps

 

2 sets

5 reps

 

Squats

Box jumps

2 sets

5 reps

 

2 sets

5 reps

 

2 sets

5 reps

 

 

2 sets

5 reps

 

Dead lift

Ladder

2 sets

5 reps

 

2 sets

5 reps

 

2 sets

5 reps

 

2 sets

5 reps

 

 


PRE-SEASON – YOUTH TEAM

Session; 1 Muscular Endurance

Phase 1: Full body injury prevention training, low load / high repetition

SESSION GOALS: Re-learning motor pathways / patterns getting the body used to the lifting techniques / positions.

TEMPO: Medium tempo good technique with full range

FREQUENCY: 4 sessions increase in weight each session

Warm up Routine: Warm from outside / Spinning

Exercise

(Low load/High rep)

Session Wk 1

                  2 x 12 reps   

          1                             2 

Session Wk 2

3 x 12 reps

             3                           4

Date:

Date:

Date:

Date:

Dead lift

Press ups

 

 

 

 

Power clean

Chins

 

 

 

 

Squats

Dips

 

 

 

 

Lunges 

Dragons

 

 

 

 

Step down

Hip raise

 

 

 

 


YOUTH TEAM – UPPER BODY SUPER SETS

SUPER SETS

Session; Strength 2

Phase 2: Super sets 2 exercises per body part no rest in between.

SESSION GOALS: To create high levels of strength and fitness through overloading the muscle with 2 exercises. 8reps + 8reps then rest x 3sets

TEMPO: Good technique with full range

FREQUENCY: 8 sessions then a day of testing. Increase in weight each session if possible

Warm up Routine: Warm from outside / Spinning

Exercise

Super Sets

2 exercises no rest

3SETS X 8REPS

Session

 

            1                          2

Session

 

             3                           4

Session

 

            5                              6

Session

 

            7                           8

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

 

Incline bench press

Press ups

 

 

 

 

 

 

 

 

Lateral raise

Dragons

 

 

 

 

 

 

 

 

Single arm row

Chins

 

 

 

 

 

 

 

 

Curls

Dips

 

 

 

 

 

 

 

 

Mid section

Core stability

 

 

 

 

 

 

 

 


YOUTH TEAM – UPPER BODY STRENGTH

Session; Strength 1

Phase 1: Upper body Muscle strength heavy load low repetition

SESSION GOALS: To create high levels of strength with the overload principle.

TEMPO: Good technique with full range

FREQUENCY: 8 heavy strength sessions then a day of testing. Increase in weight each session if possible

Warm up Routine: Warm from outside / Spinning

Exercise

(Heavy load/Low rep)

Session

 

            1                          2

Session

 

             3                           4

Session

 

            5                              6

Session

 

            7                           8

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

 

Bench press

4sets x 5 reps

 

 

 

 

 

 

 

 

Shoulder press

4sets x 5 reps

 

 

 

 

 

 

 

 

Single arm row

4sets x 5reps

 

 

 

 

 

 

 

 

(weighted) Chins

4sets x 5 reps

 

 

 

 

 

 

 

 

(weighted) Dips

4sets x 5reps

 

 

 

 

 

 

 

 


YOUTH TEAM – UPPER BODY TESTING

Session; TESTING

Phase 1: Upper body strength test

SESSION GOALS: To try and improve on each test

TEMPO: Good technique with full range

FREQUENCY: Each test to be performed after 8 upper body sessions

Warm up Routine: Warm from outside / Spinning

Exercise

(MAXIMUM EFFORT)

TEST

 

            1                          2

TEST

           

           3                           4

TEST

 

            5                              6

TEST

 

            7                           8

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

 

Chins max

 

 

 

 

 

 

 

 

 

Press ups max

 

 

 

 

 

 

 

 

 

Dips max

 

 

 

 

 

 

 

 

 

Keiser bench

 

 

 

 

 

 

 

 

 

Keiser pull down

 

 

 

 

 

 

 

 

 


YOUTH TEAM – LOWER BODY

Session; Lower body strength

Phase 1:

SESSION GOALS: To have lower body strength gains using different functional movements

TEMPO: Good technique with full range

FREQUENCY: 8 sessions increase in weight each session if possible. After 8 session a lower body test

Warm up Routine: Warm from outside / Spinning

Exercise

3sets x 5reps

Session

          

 

            1                          2

Session

         

 

           3                           4

Session

    

 

            5                              6

Session

   

 

            7                           8

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

 

Squats

 

 

 

 

 

 

 

 

 

Dead lift

 

 

 

 

 

 

 

 

 

Calf raise

3 x 8

 

 

 

 

 

 

 

 

Lunges

 

 

 

 

 

 

 

 

Mids + Core

 

 

 

 

 

 

 

 


YOUTH TEAM – POWER SESSION

Session; Speed + strength = POWER

Phase 1:

SESSION GOALS: To make players as fast and as strong as possible

TEMPO: Good technique with full range. Fast and explosive!!

FREQUENCY: At least once every 2 wks if possible depending on time of season

Warm up Routine: Warm from outside / Spinning

Exercise

Speed + strength

POWER

Session

 

            1                          2

Session

           

           3                           4

Session

 

            5                              6

Session

 

            7                           8

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

 

Power Clean

3sets x 5 reps

 

 

 

 

 

 

 

 

Jerks

3sets x 3 reps

 

 

 

 

 

 

 

 

Boxing

3 x 30 seconds

 

 

 

 

 

 

 

 

Jump squat

3sets x 3 reps

 

 

 

 

 

 

 

 

Push press

3sets x 5 reps

 

 

 

 

 

 

 

 


YOUTH TEAM – TESTING LOWER BODY

Session; TESTING

Phase 1: Lower body strength test

SESSION GOALS: To try and improve on each test

TEMPO: Good technique with full range

FREQUENCY: Each test to be performed after 4 lower body strength sessions

Warm up Routine: Warm from outside / Spinning

Exercise

(MAXIMUM EFFORT)

2 – 3 sets

TEST

 

            1                          2

TEST

           

           3                           4

TEST

 

            5                              6

TEST

 

            7                           8

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

 

Jump Squat

 

 

 

 

 

 

 

 

 

Watt bike out put

10 secs fast as possible

 

 

 

 

 

 

 

 

Leg press out put

 

 

 

 

 

 

 

 

 

Matt jump

Double

 

 

 

 

 

 

 

 

Matt jump

Left / Right

 

 

 

 

 

 

 

 


YOUTH TEAM – SPEED

Session; Speed

Phase 1:

SESSION GOALS: To make players as fast as possible

TEMPO: Match pace short sharp and fast!

FREQUENCY: At least once every 2 to 3wks depending on training outside

Warm up Routine: Warm from outside / Spinning

Exercise

SPEED

2 – 3 sets

Session

 

            1                          2

Session

           

           3                           4

Session

 

            5                              6

Session

 

            7                           8

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

 

Batak

 

 

 

 

 

 

 

 

Get back

 

 

 

 

 

 

 

 

Light reactor

 

 

 

 

 

 

 

 

 

Ladder work

 

 

 

 

 

 

 

 

20 metre Sprint

 

 

 

 

 

 

 

 

 


FITNESS / TONING

(Female)

Phase 1:

SESSION GOALS: To get fit / burn calories / get toned

TEMPO: Full range of controlled movement

FREQUENCY: 2 – 3 times a wk

Warm up Routine:10 MINUTE WALKING THEN AT LEAST 3O/40 MINUTES CARDIO.

Exercise

TONING

3 SETS X 10 REPS

Session

 

            1                          2

Session

           

           3                           4

Session

 

            5                              6

Session

 

            7                           8

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

 

CHEST PRESS

CALF RAISE

 

 

 

 

 

 

 

 

LATERAL RAISE

LEG EXTENSION

 

 

 

 

 

 

 

 

PULL DOWNS

REVERSE LEG CURL

 

 

 

 

 

 

 

 

CURLS

ADDUCTOR’S

 

 

 

 

 

 

 

 

PUSH DOWN’S

50+ SIT UPS

 

 

 

 

 

 

 

 


UPPERBODY / MAINTENANCE / STRENGTH

OFF SEASON UPPER BODY PLAN

Mon: Upper body / Lower body / Core

Tues: Off

Wed: Off

Thurs: Upper body / lower body / Core

Fri: Off

Frequency: 3 weeks off then 2 sessions a week until pre-season

Load: First 2 sessions light weight high rep. Each session increase in weight decrease in repetitions.

Goals: To maintain upper body strength on the off season and cause new adaptations in terms of strength progress.

Test: After 8 upper body sessions there will be an upper body strength test.

WARM UP: PRESS UPS 3 SETS X 10 REPS

Exercise

 

Session

              3 sets x 10 reps

            1                          2

Session

              3 sets x 8 reps

             3                           4

Session

3 sets x 6 reps

            5                              6

Session

3 sets x 5 reps

            7                           8

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

 

Bench press

 

 

 

 

 

 

 

 

 

Shoulder press

 

 

 

 

 

 

 

 

 

Single arm row

 

 

 

 

 

 

 

 

 

 Chins

 

5 5 5

5 5 5

6 6 6

6 6 6

7 7 7

7 7 7

8 8 8

8 8 8

               Dips

 

5 5 5

5 5 5

6 6 6

6 6 6

7 7 7

7 7 7

8 8 8

8 8 8


LOWER BODY / MAINTENANCE / STRENGTH

OFF SEASON LOWER BODY PLAN

Mon: Upper body / Lower body / Core

Tues: Off

Wed: Off

Thurs: Upper body / lower body / Core

Fri: Off

Frequency: 3 weeks off then 2 sessions a week until pre-season

Load: First 2 sessions light weight high rep. Each session increase in weight decrease in repetitions.

Goals: To maintain Lower body strength on the off season and cause new adaptations in terms of strength progress.

Test: After 8 Lower body sessions there will be a Lower body strength test.

WARM UP: Spinning / walking / jogging 10 minutes

Exercise

 

Session

              3 sets x 10 reps

            1                          2

Session

              3 sets x 8 reps

             3                           4

Session

3 sets x 6 reps

            5                              6

Session

3 sets x 5 reps

            7                           8

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

 

Squats

 

 

 

 

 

 

 

 

 

Dead lift 

 

 

 

 

 

 

 

 

 

lunges

5,4,3,3 each leg

 

 

 

 

 

 

 

 

 Calf raise

3 x 10 reps

 

 

 

 

 

 

 

 

Core progression

 

 

 

 

 

 

 

 

 


PRE-SEASON – YOUTH TEAM

Session; 1 TESTING

Phase 1: Full body testing for endurance / strength / power

SESSION GOALS: To get an idea where your at after the off season compared to after pre-season

TEMPO: Fast tempo good technique with full range

FREQUENCY: 2 sessions 1 before pre-season / 1 after pre season

Warm up Routine: Spinning / pre-set lifting / stretching

Exercise

(Max effort)

            Pre                            Post

        Pre-season                       Pre-season

                                                                        

 

 

Press ups

Max

 

 

Chins 

 Max

 

 

Dips

Max

 

 

Mat jump  

  

 

 

Batak

Get back

Keiser bench

10 metre

Keiser pull down

 

 


PRE-SEASON – YOUTH TEAM

Session; 1 Muscular Endurance

Phase 1: Full body injury prevention training, low load / high repetition

SESSION GOALS: Re-learning motor pathways / patterns getting the body used to the lifting techniques / positions.

TEMPO: fast tempo good technique with full range

FREQUENCY: 4 sessions increase in weight each session

Warm up Routine: Spinning / pre-set lifting / stretching

Exercise

(Low load/High rep)

Session Wk 1

2 x 12 reps

                     1                                                  2

Session Wk 2

3 x 12 reps

                        3                                                          4

Date:

Date:

Date:

Date:

Dead lift

Press ups

 

 

 

 

Power clean

Chins

 

 

 

 

Squats

Dips

 

 

 

 

Lunges 

Dragons

 

 

 

 

Step down

Hip raise

 

 

 

 


PRE-SEASON – YOUTH TEAM

Session; 1 Muscular Strength

Phase 1: Full body strength training, medium load / low repetition

SESSION GOALS: Getting the body a good strength base so at phase 2 is ready for some strength adaptations

TEMPO: Fast tempo good technique with full range

FREQUENCY: 4 sessions increase in weight each session

Warm up Routine: Spinning / pre-set lifting / stretching

Exercise

(Low load/High rep)

Session Wk 3

3 sets x 5  reps

                     1                                                  2

Session Wk 4

3 sets x 5 reps

                        3                                                          4

Date:

Date:

Date:

Date:

Dead lift

Bench press

 

 

 

 

Squats

Shoulder press

 

 

 

 

lunges

Single arm row

 

 

 

 

Stiff leg dead lift  

(Weighted) Chins 

 

 

 

 

Calf raise

(Weighted) Dips 

 

 

 

 


PRE-SEASON – YOUTH TEAM

Session; 1 Power training strength + speed = POWER

Phase 1: Full body power training, medium load / low repetition

SESSION GOALS: introduction into Olympic lifting, Creating a good power base for power adaptations in phase 2.

TEMPO: Fast tempo good technique with full range

FREQUENCY: 4 sessions increase in weight each session

Warm up Routine: Spinning / pre-set lifting / stretching

Exercise

(Medium load/fast tempo)

Session Wk 5

3 sets x 5  reps

                     1                                                  2

Session Wk 6

3 sets x 5 reps

                        3                                                          4

Date:

Date:

Date:

Date:

Power clean

 

 

 

 

 

Jerks 

 

 

 

 

 

Keiser Bench

 

 

 

 

 

Keiser pull down  

  

 

 

 

 

Keiser 

  Jump squat

 

 

 

 


Cookie Policy

This site uses cookies to store information on your computer.

Do you accept?