ST PAULS FOOTBALL CLUB
Christmas Break Conditioning Program
The Christmas break training program is designed to assist you in maintaining fitness achieved from the Pre Christmas training program, or as a great way to begin your training for season 2014.
General Notes
- Try and make sure you plan your training carefully to allow for at least one day off between on-legs running sessions.
- Make sure you complete a warmup and cool down/recovery before/after each session. An example warmup is included below.
- Keep track of your progress, noting how far you run during a session or effort (eg number of laps) so you can set targets for the next time you do the same run.
- try to spend at least 20 minutes per week kicking the footy.
Example Warmup- 10 Minutes
1. 5 Minute jog (include some side-to-side & backwards running)
2. Stretch
3. Run throughs- 3 x 40 (medium pace)
4. Stretch
5. Run throughs- 3 x 40m (fast pace)
6. Leg swings
WEEK ONE- Commencing 30th December
Session 1- Getting Started
- 20 Minute easy jog
Session 2- Fartlek Run
-10 x (20 sec EASY jog, 40 sec SOLID stride)
- 3 Minute walk
-10 X (30 sec EASY jog, 30 sec SOLID stride)
- 3 Minute Walk
- 10 X (40 sec EASY jog, 20 sec HARD stride)
WEEK TWO- Commencing 6th January
Session 1- Volume Run & Strides
- 25 Minute SOLID run
- 5 Minute rest
- 6 x 100m strides @ 70%, Concentrate on good technique
SESSION 2- Repeat volume & Strides
- 3 X 10 Minute HARD run, 3 minute rest between reps
- 5 Minute rest
- 6 X 100m strides @ 70% concentrate on good running form, slow jog back
WEEK THREE- Commencing 13th January
SESSION 1- Volume Run & Strides
- 30 minute SOLID run
- 5 Minute rest
- 8 x 100m strides above 80%, concentrate on good running form, slow jog back
SESSION 2- 30minute SOLID off legs session (weights, Swim, Bike or Box)
SESSION 3- Interval Run & Repeat Sprint
- 6 x (1min AS HARD AS YOU CAN GO, 2 minute walk between)
- 3 Minute rest
- 10 X 50m Sprint, Starting on 30sec cycle
WEEK FOUR- Commencing 20th January
SESSION 1- Volume Run & Strides
- 40 Minute SOLID run
- 5 Minute Rest
- 10 X 100m strides @85%, concentrate on good running form, slow jog back
SESSION 2- Long Interval Run
- 6 X (4min HARD run, 2 minute walk between)
SESSION 3- Fartlek Running
- 5 X (30 sec EASY jog, 30 Sec HARD stride)
- 5 X (15 Walk, 15 Build, 30 VERY HARD stride)
- 3 Minute Walk
- 10 X (40 Sec EASY jog, 20 Sec VERY HARD stride)
- 3 Minute Walk
- 5 X (10 Sec SPRINT, 20 Sec HARD stride, 30 Second WALK)
- 5 Minute HARD run
WEEK 5- Commencing 27th January (Recovery Week)
SESSION 1- 40 Min MODERATE Off Legs Session
EG- Weights, Swim, Bike, Box or Combination (NOT RUNNING)
SESSION 2- Long Interval Session
- 8 X 3 Minute HARD run, 2 Minute walk in between
Last Modified on 07/01/2014 16:15