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    Off Season Program.01

    Uploaded by

    Youssef Mehrez

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Off Season Program.01

    Uploaded by

    Youssef Mehrez
    269 views11 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    269 views11 pages

    Off Season Program.01

    Uploaded by

    Youssef Mehrez

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 11
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    The key takeaways are that this program is designed for the off-season of athletes to develop general strength, speed, power and fitness. It involves 5 training days per week, both in the gym and doing field sessions, as well as 2 mobility circuits per week.

    Mobility circuits involve dynamic movements to improve range of motion and should be performed 1-2 times per week. They can also be used as a warm up before gym sessions on Monday, Wednesday and Friday.

    The harder gym sessions are planned for Monday, Wednesday and Friday, so athletes should try to avoid being fatigued for these sessions.

    Complete Football Performance

    THE OFF-SEASON
    PROGRAM
    @completeFP

    The Off-Season Program

    About The Program


    The Program
    This program is designed for athletes who are in their off-season
    - with a focus on developing general strength qualities, as well as
    laying a foundation for speed, power and match-fitness. There
    are five training days to be performed, both in the gym and on a
    field (speed and conditioning sessions), as well as two mobility
    circuits.

    Mobility Circuits & Gym Warm Up


    The two mobility circuits should be performed 1-2x each every
    week. They should also be used as a warmup before the gym
    sessions on Monday, Wednesday and Friday. They can also be
    done on rest days, or on other training days. The chosen circuit
    should be performed 2-3 times each session.

    How to Fit in Sport/Skill Training


    Although the program is designed to be performed in the off-
    season, you should continue to train for your sport. Keep in mind
    that the harder sessions on this program are planned for
    Monday, Wednesday and Friday - so try to avoid being fatigued
    for these sessions. If you feel like you need to perform a higher
    intensity sport/skill training session - it would be ideal to perform
    this on Saturday. Otherwise, lower intensity drills should be the
    focus for working on skill development during this program, and
    throughout the off-season.
    @completeFP

    Important Notes

    Disclaimer
    All exercise and physical activity has some level of risk. You perform
    this training at your own risk. Complete Football Performance will
    not be held responsible for injuries or other damage that occur
    during performance of the exercises in this training program.

    Copyright Notice
    © Complete Football Performance 2020. All Rights Reserved.

    Exercises
    If you don't know what one of the exercises is, or are unsure of how
    to perform it properly - DM me on instagram @completeFP.

    Flying sprints simply means you have a run-up, before performing


    the set distance at your maximal speed. For example, a flying 20m
    sprint is performed by accelerating (for 10-15m) to your top speed,
    then maintaining your top speed for a 20m sprint.

    Video examples can be found HERE for some of the drills.

    Abbreviations
    ES = Each Side
    EL = Each Leg
    EW = Each Way
    DB = Dumbbell
    MB = Medicine Ball
    SL = Single Leg
    @completeFP

    READING THE PROGRAM


    Each gym program has 2 or 3 'supersets' or 'series'
    which are named A, B & C. They are each designed to be
    performed in this order.

    When performing a superset, you perform one set of


    each exercise, and then repeat for the set amount of
    sets.

    In the example below, you would perform a set of


    trapbar deadlifts, then rest for 45 seconds before
    performing a set of box jumps. After resting for 2
    minutes, you will repeat this superset 4 times. Then, you
    will repeat the same process for the B series.
    @completeFP

    Field warm up

    For field sessions, the following can be used as a general,


    dynamic warm-up.

    See the previous page for a video example.

    Each performed for 10-20m (or longer where necessary)


    Jog
    Walking Lunge
    Walking Lateral Lunge
    Forwards Shuffle
    Backwards Shuffle/Jockey
    Open & Close the Gate
    Leg Swings
    Side Shuffle
    Carioca
    Skipping
    High Knee Runs
    Run Throughs (60-100%)
    @completeFP

    Mobility circuits
    @completeFP

    MONDAY
    @completeFP

    Tuesday
    @completeFP

    WEDNESDAY
    @completeFP

    FRIDAY
    @completeFP

    SATURDAY

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