Six Weeks to Soccer Fitness

Like most of the planet, I am spending my time glued to the T.V. with a bad case of World Cup fever*. It is hard to believe it will all be over in another week.

With any sport that requires running, playing and practicing hard will help take you a long way to being ready for action on game day. However I am still a firm believer that one should get in shape to play their sport, not play their sport to get in shape. The better conditioned you are, the easier it will be for you to focus on the tactics and techniques of your sport.

With this in mind, I will lay out a supplemental six week plan to get fit for soccer (or any other open field sport).

Sample Program

Week #1:

• Repetition Distances – 440 yards

• Reps – 6

• Relief:work ratio – 2:1

• Work time – prescribed 440 work times are calculated in the following manner: The athlete’s one mile run time needs to be determined first, then that number is divided by 4 (to provide an average of the four laps – or each 440 – run). Four seconds then are subtracted from this quotient.

Example for an athlete who runs a 6 minute mile:

6 minutes divided by 4 = 90 seconds minus 4 seconds = 86 seconds. This athlete’s prescribed time for each 440 is 86 seconds or less.

• Total distance – 1.5 miles

Week #2:

• Increase the reps to 8 – everything else remains the same as week one.

• Total distance – 2 miles

 Week #3:

• Repetition distances – 440’s and 220’s

• Reps – 6 x 440’s, 4 x 220’s

• Relief:work ratios – 2:1 for the 440s, 3:1 for the 220s

• Work times – Remain the same for the 440s. For the 220s, you must first time the athletes in a ‘running start’ 220 (give them a five-yard running head start), then add 5 seconds to that time. Example: If an athlete’s time in a running start 220 is 25 seconds, his assigned time for the interval 220’s is 30 seconds.

• Rest between the 440 and 220 sets = 3-4 minutes

• Total distance – 2 miles

 Week #4:

• Repetition distances – 440’s, 220’s and 110’s

• Reps – 4 x 440’s, 4 x 220’s, and 4 x 110’s

• Relief:work ratios – 2:1 for the 440’s, 3:1 for the 220’s and 110’s

• Work time – Same for the 440’s and 220’s. Use the same ‘running start’ procedure for the 110’s and add 3 seconds for an assigned interval time.

• Rest between 440, 220, and 110 sets = 3 minutes

• Total distance – 1.5 miles

 Week #5:

• Repetition distances – 440’s, 220’s, 110’s

• Reps – 2 x 440’s, 6 x 220’s, 6 x 110’s

• Relief:work ratios – Same as week # 4

• Work time — Same as week # 4

• Rest between sets – Same as week # 4

• Total distance – 2,860 yards

 Week #6:

• Repetition distances 220’s, 110’s, and 50’s

• Reps – 6 x 220’s, 8 x 110’s, and 8 x 50’s

• Relief:work ratios – 3:1 for all runs

• Work time – Same for 220’s and 110’s. Using the same ‘running start’ procedure, add 1.5 to the result for the 50-yard interval assigned time.

• Rest between sets – 3 minutes between the 220’s and 110’s, 2 minutes between the 110’s and 50’s.

• Total distance – 2, 600 yards

 I recommend that you train four days per week with two strength days and two conditioning days. Your training week should look something like this:

Days 1 & 4 = Conditioning.
Days 2 & 5 = Strength.
Days 3-6 & 7 are rest days.

When training tactics and or technique, the ideal arrangement would be to perform the strength and conditioning sessions afterwords.

Now, get to it!

PAU for NOW

TAKU
www.hybridfitness.tv
www.blackjackfitness.com

*Congratulations to Germany for crushing Argentina 4 – 0

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