Pre-season training isn't for everyone but at club level of football, the fittest teams generally go on to contest for premierships so if you are looking to have a big season it's important you start working hard on achieving a strong level of fitness starting now.
For those looking to play first grade in 2014, you should be aiming to do 1-2 extra sessions on top of the club training nights.
Below is some info to help you work out how to best train yourselves over the coming months as we lead into the season...
FITNESS
With running you want to do 2 of 3 sessions each week.
Anaerobic 30min, working 2:1 work to rest ratio @ 80% intensity. You choose the session plan eg 4min work 2 min rest or 30sec work 15 sec rest etc
Speed 30min, working 1:2 work to rest ratio @ 90-95% intensity. Work between 5-15 sec on, Max 20 sec on. Repeat 3-5 time then 2-3 min rest and repeat.
Eg 5x5 sec sprint, 10 sec rest in between reps, 2 min between sets.
STRENGTH AND CONDITIONING
Mac Uni Pre Season Weights Program 2013
Phase: General Prep, Weeks 1-4
Session A
|
Exercise
|
Sets x reps
|
Rest time
|
Weight
|
|
Bench Press
|
3 x 15
|
90 Sec
|
60% 1RM
|
|
Seated Row
|
3 x 15
|
90 Sec
|
60% 1RM
|
|
Shoulder Press
|
3 x15
|
90 Sec
|
60% 1RM
|
|
Chin Up (over hand grip)
|
3 x 15
|
90 Sec
|
Body
|
|
DB Push Up and Single Arm Row
|
3 x 15
|
90 Sec
|
60% 1RM
|
|
Squat
|
3 x15
|
90 Sec
|
60% 1RM
|
|
Weighted Step Up
|
3 x 15
|
90 Sec
|
60% 1RM
|
Session B
|
Exercise
|
Sets x reps
|
Rest time
|
Weight
|
|
Push Ups
|
3 x 15-50
|
90 Sec
|
Body
|
|
Upright Row
|
3 x 15
|
90 Sec
|
60% 1RM
|
|
DB Shoulder Press
|
3 x15
|
90 Sec
|
60% 1RM
|
|
DB Swing
|
3 x 15
|
90 Sec
|
10-20Kg
|
|
Lunges
|
3 x 15
|
90 Sec
|
60% 1RM
|
|
Dead Lift
|
3 x15
|
90 Sec
|
60% 1RM
|
|
Lat Pull Down
|
3 x 15
|
90 Sec
|
60% 1RM
|
Phase: Strength, Weeks 5-8
Session A
|
Exercise
|
Sets x reps
|
Rest time
|
Weight
|
|
Bench Press
|
3 x 12
|
60 Sec
|
75% 1RM
|
|
Seated Row
|
3 x 12
|
60 Sec
|
75% 1RM
|
|
Shoulder Press
|
3 x 12
|
60 Sec
|
75% 1RM
|
|
Chin Up (over hand grip)
|
3 x 12
|
60 Sec
|
Body
|
|
DB Push Up and Single Arm Row
|
3 x 12
|
60 Sec
|
75% 1RM
|
|
Squat
|
3 x 12
|
60 Sec
|
75% 1RM
|
|
Weighted Step Up
|
3 x 12
|
60 Sec
|
75% 1RM
|
Session B
|
Exercise
|
Sets x reps
|
Rest time
|
Weight
|
|
Clap Push Ups
|
3 x 10
|
60 Sec
|
Body
|
|
Upright Row
|
3 x 12
|
60 Sec
|
75% 1RM
|
|
DB Shoulder Press
|
3 x 12
|
60 Sec
|
75% 1RM
|
|
DB Swing
|
3 x 12
|
60 Sec
|
15-20Kg
|
|
Lunges
|
3 x 12
|
60 Sec
|
75% 1RM
|
|
Dead Lift
|
3 x 12
|
60 Sec
|
75% 1RM
|
|
Lat Pull Down
|
3 x 12
|
60 Sec
|
75% 1RM
|
Phase: Power, Weeks 9-12
Session A
|
Exercise
|
Sets x reps
|
Rest time
|
Weight
|
|
Bench Press
|
3 x 4-6
|
120 Sec
|
90% 1RM
|
|
Seated Row
|
3 x 4-6
|
120 Sec
|
90% 1RM
|
|
Shoulder Press
|
3 x 4-6
|
120 Sec
|
90% 1RM
|
|
Chin Up (over hand grip)
|
3 x 4-6
|
120 Sec
|
Body
|
|
DB Push Up and Single Arm Row
|
3 x 4-6
|
120 Sec
|
90% 1RM
|
|
Squat
|
3 x 4-6
|
120 Sec
|
90% 1RM
|
|
Weighted Step Up
|
3 x 4-6
|
120 Sec
|
90% 1RM
|
Session B
|
Exercise
|
Sets x reps
|
Rest time
|
Weight
|
|
Push Ups
|
3 x 15
|
120 Sec
|
Body
|
|
Upright Row
|
3 x 4-6
|
120 Sec
|
90% 1RM
|
|
DB Shoulder Press
|
3 x 4-6
|
120 Sec
|
90% 1RM
|
|
DB Swing
|
3 x 4-6
|
120 Sec
|
15-20Kg
|
|
Lunges
|
3 x 4-6
|
120 Sec
|
90% 1RM
|
|
Dead Lift
|
3 x 4-6
|
120 Sec
|
90% 1RM
|
|
Lat Pull Down
|
3 x 4-6
|
120 Sec
|
90% 1RM
|
Last Modified on 20/03/2017 21:09
