Preparation for the Football Season is vital for the performance of players through the season. This program below shows how I prepared for a return to Professional Football with Charlton after a 2 year lay-off. I followed this program on my own which took a lot of dedication and determination not to give up. Although this does not show how heavy the weights were that I lifted or the intensity and type of running exercises, it does give you an idea of what you need to build your stamina, sharpness and ball skills.
7 Week Pre-Season Training Program for Professionals
Day 1 - played competitive game for 1 hour
Day 2 - played competitive game in searing heat. 3 hours after game did stretches in the swimming pool for 20 minutes.
Day 3 - total rest. Swimming and 20 minutes of stretching.
Day 4 - Weight Training circuit for 1/2 hour. 3 sets of 5 or 10 for all muscle groups. Plus 3 sets of 30 sit-ups. 2 sets 10 back raises. plus 4 sets 10 single leg jumps on trampoline. swim in the pool for 1/2 hour with lots of stretching.
Day 5 - Swimming for 1/2 hour plus stretches. Plus 3 sets single leg jumps on trampoline.
Day 6 - Training on football pitch. 3 lap warm up. Stride out to half way line, 4 runs. Stride out to half way line and back, 2 runs. Stride out full pitch and back, 2 times. Duration 17 mins 16 secs. 2 laps and 1/2 hour in swimming pool stretching to warm down. 3 sets 30 sit-ups. 2 sets 10 back raises
Day 7 - Total rest. swimming for ½ hour with stretches
Day 8 - 3 lap warm up. Stride out to half way line, 4 runs. Stride out to half way line and back, 2 runs. stride out full pitch and back, 2 times. Duration 19 mins 38 secs. 2 lap warm down. Weights Training circuit for 1/2 hour. 3 sets of 5 or 10 for all muscle groups. Plus 3 sets 30 sit-ups. 3 sets 10 back raises. plus 4 sets 10 single leg jumps on trampoline. swim in the pool for 1/2 hour with lots of stretching.
Day 9 - Total rest.
Day 10 - Played competitive game in very hot weather.
Day 11 - Total rest.
Day 12 - Stamina Run for 30 minutes
Day 13 - Training for 1 ½ hours. 5 lap warm up followed by various ball and running exercises. Then 3 sets of weights, all muscle groups and 3 sets of 30 sit-ups.
Day 14 - Training for 1 ½ hours. 5 lap warm up followed by ball and running exercises. Then a ½ hour game.
Day 15 - Total rest
Day 16 - 30 Minute Stamina Run. Leg weights. 6 sets of heavy leg weights. Afternoon: ½ hour ball skills
Day 17 - Morning: Training for an hour with ball skills. Afternoon: Friendly but competitive game. Played 90 mins
Day 18 - Total rest
Day 19 - Morning: Stamina Run for 30 minutes. Afternoon: 3 lap warm up with 20 minutes stretches. 5 sets heavy leg weights. 45 minutes ball skills and sprints.
Day 20 - Total rest
Day 21 - Morning Stamina Run for 30 minutes. 1/2 hour ball skills. Afternoon: 3 lap warm up and stretches with 20 minute ball skills.6 sets of 5 heavy leg weights. 6 sets of 30 sit-ups.
Day 22 - 30 minute Stamina Run
Day 23 - Total Rest
Day 24 - Played competitive game in midday heat.
Day 25 - Total Rest and Stretches in the Swimming Pool
Day 26 - Morning 30 minute Stamina Run followed by 50 minutes of ball skills, jumping and dynamic exercises. Afternoon 30 minute Stamina Run followed by 4 sets heavy weights for legs and upper body. Plus 4 sets 30 sit-ups.
Day 27 - Total rest. 20 minutes stretching in Swimming pool
Day 28 - Morning 30 minute Stamina Run followed by 1 hour of running, jumping and ball skills. Plus 3 sets of heavy leg and upper body weights. 3 sets 30 sit-ups.
Day 29 - Morning 30 minute Stamina Run followed by 1 hour of ball skills, sprinting and stretching. 3 sets 30 sit-ups.
Day 30 - Afternoon: Played a friendly match. 90 mins
Day 31 - Morning: played in a match. 90 mins.
Day 32 - Total rest
Day 33 - Morning 30 minute Stamina Run followed by 1 hour of ball skills and sprints. Then 3 sets of heavy leg and upper body weights. 3 sets 30 sit-ups.
Day 34 - Morning 30 minute Stamina Run followed by 45 mins of ball skills and sprints. Afternoon 30 minute Stamina Run followed by 45 min ball skills and sprints. Plus 3 sets 30 sit-ups.
Day 35 - Morning 30 minute Stamina Run followed by sprints. Half way line and back – 6 times. Full pitch and back – 3 times. Afternoon 30 minute stamina run followed by 3 sets heavy leg and upper body weights. 3 sets 15 sit-ups.
Day 36 - Total rest.
Day 37 - Morning. Played 90 minutes. Afternoon: 30 minutes sprinting exercises.
Day 38 - Morning 30 minute Stamina Run followed by 1 hour of ball skills, sprinting and jumping exercises. Afternoon: 4 laps of the pitch with stretches. Plus 3 sets of heavy leg and upper body weights. 3 sets of 45 sit-ups.
Day 39 - Morning 30 minute Stamina Run followed by 1 hour of ball skills and sprints. Plus 3 sets 45 sit-ups. Afternoon: 5 laps of pitch with stretches. 45 mins of balls skills and sprints. 5 sets 45 sit-ups.
Day 40 - Afternoon: 4 laps of pitch with stretches. 1 hr of ball skills and sprinting. Stride outs to half way line and back. 5 times. Followed by 3 sets of heavy leg and upper body weights. 5 sets 45 sit-ups.
Day 41 - Morning 30 minute Stamina Run followed by 1 hr ball skills and sprints. Plus 6 sets 60 sit-ups. Afternoon Stamina Run followed by 3 sets 45 sit-ups.
Day 42 - 3 sets leg and upper body weights. Plus 5 sets 45 sit-ups.
Day 43 - Morning 30 minute Stamina Run. 3 sets 45 sit-ups.
Day 44 - Played 90 minute match
Day 45 - Total Rest
Day 46 - Morning 30 minute Stamina Run followed by and hour ball skills and sprints. Followed by 3 sets heavy leg and upper body weights. 5 sets 45 sit-ups. Afternoon: 6 lap warm up with stretches. 45 mins of sprints. Half way line and back and full pitch and back.
Day 47 - Morning 30 minute Stamina Run.
Day 48 - 5 sets heavy leg and upper body weights.
Day 49 - Morning 30 minute Stamina Run.
Day 50 - 5 sets heavy leg and upper body weightsAfter the completion of this program I was able to fit in comfortably with a Professional teams daily training schedule. The only thing I was a bit short on was match practice at the highest level.More Articles on Pre-Season Training Programs :
Preparation for Football Pre-season Training
Plyometrics Football Training at Charlton Athletic Football Club
BBCs Pre-Season Training Series with Reading FC Academy manager Eamonn Dolan
