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Individual General Physical Preparation Program

Individual General Physical Preparation Program


The season starting again in mid-August, I advise you to work on your physique from mid-July
to be in great shape when the championship resumes.
Your individual physical preparation breaks down over 4 weeks. It can be associated with
resumption of contact with the ball in the form of juggling. Jogging is done at the pace that you
want (keep as an indicator that you should be able to speak while running the first two
weeks).
The "FARTLEK" is a barbaric word which consists in doing 30 minutes of jogging in warm-up then 10,
15, 20 min of random work with accelerations (these are not sprints):
- An increase in frank pace from 2 to 30 seconds (at your convenience).
- Followed by a recovery which must be at least equal to the working time and must not exceed 3
min.
The abs must be an alternation of exercise specific to footballers: great rights,
obliques, cladding. I remind you that it is essential that you hydrate yourself (water)
maximum and respect the recovery intervals as well as possible. This program is advice that can
be used everywhere (even on vacation). He is individual. Do it as seriously as possible.
-Avoid running between 10:00 a.m. and 6:00 p.m. (Heat)
-The stretches are of great importance in order to avoid muscular problems, do them
seriously.

Preparation over 4 weeks before resumption of collective training.

During summer :

Avoid too much sedentary lifestyle,
Maintain a regular and varied physical activity (tennis, surfing, swimming, cycling ...),
Watch out for excess food and weight gain.

Week 1
 July 15:

- 2 x 15 minute jogging, with heartbeat between 140 and 160 / minute
- Muscle Strengthening: 3 x 30 abs + 2 x 20 pumps
- Passive stretches (12 to 15 seconds)

July 17:

- 2 x 20 minutes jogging, with heartbeat between 140 and 160 / minute
- Muscle Strengthening + Passive stretches (12 to 15 seconds)

July 19:

- 40-minute jogging, with heartbeat between 140 and 160 / minute
- Muscle Strengthening + Passive stretches (12 to 15 seconds)

Week 2

July 22:

- 45-minute jogging, with heartbeat between 140 and 160 / minute
- Muscle Strengthening: 3 x 40 abs + 2 x 30 pumps
- Passive stretches (12 to 15 seconds)
- Juggling, Right foot / Left foot

July 24:

- 45-minute jogging (with heartbeat between 140 and 160 / minute)
- Muscle Strengthening + Passive stretches (12 to 15 seconds)
- Juggling, Right foot / Left foot

July 26:

- 30-minute jogging, with heartbeat between 140 and 160 / minute
- Muscle Strengthening + Passive stretches (12 to 15 seconds)
- Juggling, Right foot / Left foot

Week 3

July 29:

- 30-minute jogging, (with heartbeat between 140 and 160 / minute)
- Recovery 4 minutes
- Accelerated shooting: for 20 minutes; 20 second 60% acceleration followed by 2m30 of jogging
Regular.
- Muscle Strengthening: 2 x 30 abs + 2 x 30 pumps
- Passive stretches (12 to 15 seconds)

 July 31:

- 45-minute Fartlek (continuous race for 30 minutes and changes of pace during the 15
last minutes), with heartbeat between 140 and 180 / minute
- Passive stretches (12 to 15 seconds)
- Juggling Right foot / Left foot / Head

 August 2:

- 30-minute jogging, (with heartbeat between 140 and 160 / minute)
- Recovery 4 minutes
- Accelerated shooting: for 20 minutes; 20 second 80% acceleration followed by 3 minutes of
Regular jogging
- Muscle Strengthening: 3 x 30 abs + 2 x 30 pumps
- Passive stretches (12 to 15 seconds)

Week 4

August 5:

- 50-minute jogging (with heartbeats between 160 and 180 / minute)
- Muscle Strengthening: 3 x 30 abs + 2 x 30 pumps
- Juggling Same
- Passive stretches (12 to 15 seconds)

 August 7:

- 2x30 minute jogging, (with heartbeat between 140 and 160 / minute)
- 4 minutes of recovery between each jogging with:
- Passive stretches (12 to 15 seconds)
- Juggling Same

August 9:

- Fartlek of 45 minutes, (continuous race for 30 minutes and changes of pace during the 15
last minutes) (with heartbeat between 160 and 180 / minute)
- Muscle Strengthening: 3 x 30 abs + 2 x 30 pumps
- Passive stretches (12 to 15 seconds)

August 12

RESUMPTION OF COLLECTIVE TRAINING

The pre-season physical preparation period is very important, it conditions
your year of competition. The more physically ready a player is, the better he will be.

DO NOT FORGET THAT :

 We lose all the benefit of the efforts previously made after 15 days of stoppage
 It takes 6 to 8 weeks to rehabilitate a player
 It takes 3 months to find the rhythm of the competition
 I count on your seriousness to respect this schedule as well as possible
We draw your attention to the rigor, the seriousness and of course the pleasure and the conviviality which will be
necessary to create and maintain a good group and club spirit, in order to
fulfill our goals for the coming season!
PLEASE QUICKLY INDICATE YOUR RESUME DATE
COLLECTIVE TRAINING

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