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20.3.2004
Training program for one game a week

I have been many times asked for my training programs. Here is one that is not my training program at the moment but I have used it successfully in the past. This is for information only, it wouldn't probably work for many players.



Monday:

Morning: Coordination runs for warm-up –15min
Multi-directional runs/sprints –30min

- At least 15 min rest before team training-

Team training –120min


Afternoon: Controlled strength: Quads, Hamstrings, calves, Upper body -45min

Recovery: Cold bath on legs –10min



Tuesday:

Morning: Technical training (no kicking) and fast feet –15-30min

Team training –90min

Team running (cardio vascular) –30min

Core strength + back –15min


Recovery: Cold bath on legs –10min



Wednesday:

Morning: Coordination runs or/and technical training –30min
(Team training –90min)

If not team training explosive strength -30min

NB! If really tired, have a day-off


Thursday:

Morning: Technical training -15min
Team training -120min

Afternoon: Plyometrics –30min
Core strength –15min


Friday:

Morning: Coordination runs + short sprints or fast feet -15min
Team training –75min


Saturday:

Morning: Warm-up + stretch –30min

Afternoon: GAME

Jogging and stretching –20min

Recovery: Cold bath on legs –10min

Re-hydration!



Sunday:

Day-off or pool session
Recovery: Cold bath on legs –10min
Re-hydration