OF SEASON PROGRAM

Pre - season strength and conditioning

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest and recovery
Core 1 Prevention Core 1
Strength 1 Intensive Strength 2
Week 2 Rest Rest Rest Rest
Extensive running 1 Extensive
running 1 Core 2 running 1
Core 1 Prevention Core 1
Strength 1 Intensive Strength 2
Week 3 Rest Rest Rest Rest
Extensive running 2 Extensive
running 2 Core 2 running 2

Strength 1 Intensive Strength 2 Intensive Strength 3

Week 4 Rest Rest
Core 1 running 1 Core 2 running 2 Core 1

Strength 1 Intensive Strength 2 Intensive Strength 3

Week 5 Rest Rest
Core 1 running 2 Core 2 running 1 Core 1

Program information:
 All players should have a minimum of one weeks of passive rest and
recovery
 Players who have been injured or missed large part of the season can
begin work in week 1 (bay using week 2 in the program over)
 All other players should follow the calendar over and begin work in week
2
 All players should complete the appropriate groin or hamstring injury
prevention session on the strength day
 Before each workout in the fitness center do exercises for stabilizers hock
ankle and knee
 Before each run practice do a dynamic warm-up period of two rounds
 Before the workout at the fitness center do the warming-up on cycle
ergometer or treadmill for a period of 4-5 min., after which it should do
the shaping exercises the entire body
 After each workout to do static stretching exercises (20-30 "endurance)

1|Page
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

2|Page
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

What do I get the players to do?

Perform the desired number of repetition of each exercise as a circuit, taking
little or no rest between each exercise. Rest for two minutes following the
completion of each circuit.

Exercise plan

Week 2: Begin with one Week 3-4: Two circle, 15“ Week 5: Two circle, 20“
circle, 20“ endurance for each endurance for each exercise. endurance for each exercise.
exercise.

3|Page
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

4|Page
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

What do I get the players to do?

Perform the desired number of repetition of each exercise as a circuit, taking
little or no rest between each exercise.

Exercise plan
Week 2: One circle, 10 rep. for Week 3-4: One circle, 12 rep. for Week 5: One circle, 14 rep. for
each exercise for stomac, and 2*10 each exercise for stomac, and 2*12 each exercise for stomac, and 2*14
rep. for each exercises for back. rep. for each exercises for back. rep. for each exercises for back.

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Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

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Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

What do I get the players to do?

Perform the desired number of repetition of each exercise as a circuit, resting
for 60” between exercises.

Exercise plan
Exercises performed at the end of each strength training. Players who have
suffered injuries in this area in the preceding season should perform more sets
and reps on a previously injured leg.
Week 2: Begin with one circle, 8 Week 3-4: One circle, 10 reps Week 5: One circle, 12 reps for
reps for each exercise. for each exercise. each exercise.

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Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

8|Page
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

What do I get the players to do?

Perform the desired time of each exercise as a circuit, taking little or no rest
between each exercises. Rest for two minutes following the completion of each
circuit.

Exercise plan
Begin with one circle of the desired time of each exercise. Increase the number
of circles and time/reps of each exercise during week 2-3.
Circuit training (own weight ), muscle endurance and prevention
Load: own body
Repetitions: in week 2 (20” work) or (10 repetition) – in week 3 (15” work)
(8 repetition)
Number of circles: in week 2 (1 circle) – in wek 3 (2 circles)
Rest interval: 15” between exercises
Rest interval: 2-3 min. between circles

9|Page
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

10 | P a g e
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

What do I get the players to do?

Following a dynamic worm-up, the player selects the appropriate resistance
and performs the desired number of repetitions for each exercises, before
resting for 90” then completing again. Complete two to three sets of each
exercises, then move to the next exercises.

Exercise plan

Week 2-3: 2*12 reps for each exercise or
12 reps for each limb for single arm/leg
exercises, resting for 90“ between.
Week 4-5: Increase the resistance if
comforlable and perform 3*10 reps for
each exercises, or 10 reps for each limb
for single arm/leg exercises, resting for
90“ between.

Station training (with loads), muscle endurance and power

Load: 12-10 reps MAX (basic strength)
Repetitions: in week 2-3 (12 reps) – in week 4-5 (10 reps)
Sets: 2-3
Rest interval: 90” between exercises

11 | P a g e
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

12 | P a g e
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

What do I get the players to do?

Following a dynamic worm-up, the player selects the appropriate resistance
and performs the desired number of repetitions for each exercises, before
resting for 90” then completing again. Complete two to three sets of each
exercises, then move to the next exercises.

Exercise plan

Week 2-3: 2*12 reps for each exercise or 12
reps for each limb for single arm/leg
exercises, resting for 90“ between.
Week 4-5: Increase the resistance if
comforlable and perform 3*10 reps
for each exercises, or 10 reps for
each limb for single arm/leg
exercises, resting for 90“ between.

Station training (with loads), muscle endurance and power

Load: 12-10 reps MAX (basic strength)
Repetitions: in week 2-3 (12 reps) – in week 4-5 (10 reps)
Sets: 2-3
Rest interval: 90” between exercises

13 | P a g e
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

14 | P a g e
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

What do I get the players to do?

Following a dynamic worm-up, the player selects the appropriate resistance
and performs the desired number of repetitions for each exercises, before
resting for 90” then completing again. Complete two to three sets of each
exercises, then move to the next exercises.

Exercise plan

Week 4-5: 3*10 reps for each exercise

or 10 reps for each limb for single
arm/leg exercises, resting for 90“
between.

Station training (with loads), muscle endurance and power

Load: 10 reps MAX (basic strength)
Repetitions: in week 4-5 (10 reps)
Sets: 3
Rest interval: 90” between exercises

15 | P a g e
Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

Extensive Running 1 and 2

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Dzevad Saric
Prof. of Sport/UEFA PRO Coach
 OF SEASON PROGRAM

Intensive Running 1 and 2

17 | P a g e
Dzevad Saric
Prof. of Sport/UEFA PRO Coach