Hongyen Thakam Pre - FA CUP

ATR 10/7/2019

WEEK SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY MICROCYLE MESOCYCLE

1 7 - 12

1 LOAD LOAD LOAD LOAD LOAD LOAD LOAD LOAD Maintenance &
Maintenance & Activation
Activation

2 14 - 19

2 IMPACT IMPACT IMPACT IMPACT IMPACT IMPACT IMPACT IMPACT Maintenance &
Maintenance & Activation
Activation

3 21 - 26

3 LOAD LOAD LOAD LOAD LOAD LOAD LOAD LOAD Maintenance &
Maintenance & Activation
Activation

4 28 - 31

4 RECOVERY RECOVERY RECOVERY RECOVERY RECOVERY RECOVERY RECOVERY RECOVERY Maintenance &
Activation

(blank)

Hassan
Khodabandehloo
 Weekly Schedule

Hongyen Thakam
Pre - F.A

START DATE / PHYSICAL CONTENT TECHNICAL / TACTICAL CONTENT

PERIOD
- Long continuous running (140-160bpm). LOTS OF DEFENSIVE WORK

- Fast continuous running (150-170bpm). • In small spaces: introduction to half-court switching defence and
3v3 pressing (first line and cover, defence in two defensive lines).
- Fartlek x time (15 secs-1 min).

- Circuits (1 min work – 1 min recovery). • Defending when outnumbered (2v1 and 3v2) + goalkeeper.

- Training x repetitions. 


- Intervals (60%). • Dropping back: getting behind the ball and dropping back as a team
behind the ball.
- Sprints from a standing start. 


- Extensive and intensive jump drills. . Defending 4v5 (diamond and 2-2).

- Fartlek x time (5 secs-1 min) x distance (10-150 metres).

- Circuits (1 min work – 1 min recovery and 30 secs work – 30 SMALL AMOUNT OF ATTACKING WORK
secs recovery).
- Interval training (50-80 metres). • Set-pieces: kick-ins.

- Training x repetitions (3 mins) and variable-pace running

(300-600 metres).
- Sprints from a standing start. • Playing the ball out under pressure,

- Variable long continuous running + fast continuous running. 
 DEFENCE

- Extensive and intensive jump drills.

7 - 31 - Strength work in the gym + its application on court with ball • 40x20m space: pressing (2-1-1 and 1-2-1) depending on the
system for playing the ball out under pressure.
October
2030
- Workout Upper body (Gym Rountines)

• Zonal defending when defending full / half / quarter court →

When and where to change. Common mistakes.

Honing and maintaining team shape

ATTACK

• Counter-attacking as a ’perpetual movement’ playing style.

• Positional Attack

• 5v4 numerical advantage on the wing.

• Set-pieces: kick-ins and corners.

SSG OPTIONS

Hassan
Khodabandehloo
 HONGYEN Weekly Schedule
THAKAM WEEK 1 (LOAD)

TIME SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

9 REST & RECOVER • Fitness • Small Group Tactics (2x1 2x2/3x2/ 3x3) half & full Fitness

• Small Group Tactics (2x1 2x2/3x2/ 3x3) half & full Fitness
a.m - YoYo 15 levels court. ตัวเลือกด้านเทคนิค / ยุทธวิธีกลุ่มเล็ก: การโจมตี court. ตัวเลือกด้านเทคนิค / ยุทธวิธีกลุ่มเล็ก: การโจมตี General strength training in the gym
-Intensive Jump Drills polymetrics 15 Circuits (1 min work – 1 min recovery and 30
และการป้องกัน secs work – 30 secs recovery). และการป้องกัน EQUIPMENT
x3
• Polymetrics Intensive & extensive Jumping Gym equipment.
-extensive and intensive jump drills - Diagonal - Diagonal
Drills TIME
TRX C 15x3
- Perpendicular
- long continuous runs 140 - 162 bpm - Perpendicular • Sprints from a standing start 35 minutes.
- Screen / Block • Squats - Screen / Block OBJECTIVES
- Backdoor • To improve neuromuscular activation and
- Backdoor • TRX 1 leg squat jumps + 1 Lunges + 1 leg synchronisation.
- Wall - Pass (1 - 2) front to back - Wall - Pass (1 - 2) • To build muscle volume in the upper body.
• 5 km run
เส้นทแยงมุม เส้นทแยงมุม DRILL DESCRIPTION
. The group is divided into two and works in
ตั้งฉาก ตั้งฉาก
circuits:
หน้าจอ / บล็อก หน้าจอ / บล็อก • A max. force circuit. 

ประตูหลัง ประตูหลัง
กำแพง - ผ่าน (1 - 2) กำแพง - ผ่าน (1 - 2) • A hypertrophic force circuit.
Complementary drill involving
Defending & Attacking (Set-piece) controlled force. Explosive in the
Defending & Attacking (Set-piece)
concentric phase and controlled in the
- half court set piece 3x3, 4x4 - half court set piece 3x3, 4x4
eccentric phase. 

- options in set-pieces - options in set-pieces

Defend Defend • Alternate between upper body and lower

body exercises. 

- covering All Angles from all possible direction. - covering All Angles from all possible direction.

- Zonal + Man - marking - Zonal + Man - marking

REST & RECOVER

REST & RECOVER

REST & RECOVER FRIENDLY MATCH

REST & RECOVER

REST & RECOVER

3 REST & RECOVER • Team Tactical / Technical
p.m - 3v3Small Sided Game ( coming out
of pressure and pressure) In small
spaces: introduction to half-court
switching defence and 3v3 pressing
(first line and cover, defence in two
defensive lines).
- Defending when outnumbered (2v1
and 3v2) + goalkeeper.
-Defending 4v5 (diamond and 2-2).
- 5 v 5 USING THE ABOVE
Team Tactical / Technical Team Tactical / Technical Team Tactical / Technical Team Tactical / Technical
Transitions (Defend to Attack ) & Team Attacking 4x4 + GK half & Full court Team Attacking 4x4 + GK half & Full court Power - play / Set - piece
(Attack to Defend) - Rotations - Counter - Attack ATTACKING + DEFENDING
Zonal Defence: - Space Creation - Fast Attack
- Recycling the Ball • Switching between off-the-ball runs and Group tactical defensive options
• Facilitates defensive cover
 - Distribution of space providing support: 

Ice Bath • Defensive movement as one single unit 

• Favours the organisation of counterattacks
when the • Controlling the pace of play 
 • Defensive rotation: 

ball is recovered • Defensive reorganisation: 

• Less physically tiring than other types of • Rational occupation of defensive space 

defence
 

• Improves team unity

• Requires great coordination between •
zones

• The defensive reference point is the ball,
not the opponent

• Defenders must place their body weight on

their toes and not on their heels in order to
move more quickly • When moving,
defenders have to watch not only the

ball but also the movement of their team-

mate

Defending Attack

ATTACK DEFEND

Hassan
Khodabandehloo
 HONGYEN Weekly Schedule
THAKAM WEEK 2
(IMPACT)

TIME SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

9 REST & RECOVER • Fitness Fitness

• Small Group Tactics (2x1 2x2/3x2/ 3x3) half & full Fitness • Small Group Tactics (2x1 2x2/3x2/ 3x3) half & full
a.m - YoYo 15 levels
court. ตัวเลือกด้านเทคนิค / ยุทธวิธีกลุ่มเล็ก: การโจมตี court. ตัวเลือกด้านเทคนิค / ยุทธวิธีกลุ่มเล็ก: การโจมตี General strength training in the gym
-Intensive Jump Drills polymetrics 15 Circuits (1 min work – 1 min recovery and 30
และการป้องกัน secs work – 30 secs recovery). และการป้องกัน EQUIPMENT
x3
-extensive and intensive jump drills • Polymetrics Intensive & extensive Jumping Gym equipment.
- Diagonal Drills - Diagonal
TRX C 15x3 TIME
- long continuous runs 140 - 162 bpm - Perpendicular • Sprints from a standing start - Perpendicular 35 minutes.
- Screen / Block • Squats - Screen / Block OBJECTIVES
- Backdoor • To improve neuromuscular activation and
- Backdoor • TRX 1 leg squat jumps + 1 Lunges + 1 leg synchronisation.
- Wall - Pass (1 - 2) front to back - Wall - Pass (1 - 2) • To build muscle volume in the upper body.
• 5 km run
เส้นทแยงมุม เส้นทแยงมุม DRILL DESCRIPTION
. The group is divided into two and works in
ตั้งฉาก ตั้งฉาก
circuits:
หน้าจอ / บล็อก หน้าจอ / บล็อก • A max. force circuit. 

ประตูหลัง ประตูหลัง
กำแพง - ผ่าน (1 - 2) กำแพง - ผ่าน (1 - 2) • A hypertrophic force circuit.
Complementary drill involving
Defending & Attacking (Set-piece) controlled force. Explosive in the
Defending & Attacking (Set-piece)
concentric phase and controlled in the
- half court set piece 3x3, 4x4 - half court set piece 3x3, 4x4
eccentric phase. 

- options in set-pieces - options in set-pieces

Defend Defend • Alternate between upper body and lower

body exercises. 

- covering All Angles from all possible direction. - covering All Angles from all possible direction.

- Zonal + Man - marking - Zonal + Man - marking

REST & RECOVER

REST & RECOVER

REST & RECOVER FRIENDLY MATCH

REST & RECOVER

REST & RECOVER

3 REST & RECOVER • Team Tactical / Technical
p.m - 3v3Small Sided Game ( coming out
of pressure and pressure) In small
spaces: introduction to half-court
switching defence and 3v3 pressing
(first line and cover, defence in two
defensive lines).
- Defending when outnumbered (2v1
and 3v2) + goalkeeper.
-Defending 4v5 (diamond and 2-2).
- 5 v 5 USING THE ABOVE
Team Tactical / Technical Team Tactical / Technical Team Tactical / Technical Team Tactical / Technical
Transitions (Defend to Attack ) & Team Attacking 4x4 + GK half & Full court Team Attacking 4x4 + GK half & Full court Power - play / Set - piece
(Attack to Defend) - Rotations - Counter - Attack ATTACKING + DEFENDING
- Space Creation - Fast Attack
Zonal Defence:
- Recycling the Ball • Switching between off-the-ball runs and Group tactical defensive options
• Facilitates defensive cover
 - Distribution of space providing support: 

Ice Bath • Defensive movement as one single unit 

• Favours the organisation of counterattacks
when the • Controlling the pace of play 
 • Defensive rotation: 

ball is recovered • Defensive reorganisation: 

• Less physically tiring than other types of • Rational occupation of defensive space 

defence
 

• Improves team unity

• Requires great coordination between •
zones

• The defensive reference point is the ball,
not the opponent

• Defenders must place their body weight on

their toes and not on their heels in order to
move more quickly • When moving,
defenders have to watch not only the

ball but also the movement of their team-

mate

Defending Attack

ATTACK DEFEND

Hassan
Khodabandehloo
 HONGYEN Weekly Schedule
THAKAM WEEK 1 (LOAD)

TIME SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

9 REST & RECOVER • Fitness Fitness

• Small Group Tactics (2x1 2x2/3x2/ 3x3) half & full Fitness • Small Group Tactics (2x1 2x2/3x2/ 3x3) half & full
a.m - YoYo 15 levels
court. ตัวเลือกด้านเทคนิค / ยุทธวิธีกลุ่มเล็ก: การโจมตี court. ตัวเลือกด้านเทคนิค / ยุทธวิธีกลุ่มเล็ก: การโจมตี General strength training in the gym
-Intensive Jump Drills polymetrics 15 Circuits (1 min work – 1 min recovery and 30
และการป้องกัน secs work – 30 secs recovery). และการป้องกัน EQUIPMENT
x3
-extensive and intensive jump drills • Polymetrics Intensive & extensive Jumping Gym equipment.
- Diagonal Drills - Diagonal
TRX C 15x3 TIME
- long continuous runs 140 - 162 bpm - Perpendicular • Sprints from a standing start - Perpendicular 35 minutes.
- Screen / Block • Squats - Screen / Block OBJECTIVES
- Backdoor • To improve neuromuscular activation and
- Backdoor • TRX 1 leg squat jumps + 1 Lunges + 1 leg synchronisation.
- Wall - Pass (1 - 2) front to back - Wall - Pass (1 - 2) • To build muscle volume in the upper body.
• 5 km run
เส้นทแยงมุม เส้นทแยงมุม DRILL DESCRIPTION
. The group is divided into two and works in
ตั้งฉาก ตั้งฉาก
circuits:
หน้าจอ / บล็อก หน้าจอ / บล็อก • A max. force circuit. 

ประตูหลัง ประตูหลัง
กำแพง - ผ่าน (1 - 2) กำแพง - ผ่าน (1 - 2) • A hypertrophic force circuit.
Complementary drill involving
Defending & Attacking (Set-piece) controlled force. Explosive in the
Defending & Attacking (Set-piece)
concentric phase and controlled in the
- half court set piece 3x3, 4x4 - half court set piece 3x3, 4x4
eccentric phase. 

- options in set-pieces - options in set-pieces

Defend Defend • Alternate between upper body and lower

body exercises. 

- covering All Angles from all possible direction. - covering All Angles from all possible direction.

- Zonal + Man - marking - Zonal + Man - marking

REST & RECOVER

REST & RECOVER

REST & RECOVER FRIENDLY MATCH

REST & RECOVER

REST & RECOVER

3 REST & RECOVER • Team Tactical / Technical
p.m - 3v3Small Sided Game ( coming out
of pressure and pressure) In small
spaces: introduction to half-court
switching defence and 3v3 pressing
(first line and cover, defence in two
defensive lines).
- Defending when outnumbered (2v1
and 3v2) + goalkeeper.
-Defending 4v5 (diamond and 2-2).
- 5 v 5 USING THE ABOVE
Team Tactical / Technical Team Tactical / Technical Team Tactical / Technical Team Tactical / Technical
Transitions (Defend to Attack ) & Team Attacking 4x4 + GK half & Full court Team Attacking 4x4 + GK half & Full court Power - play / Set - piece
(Attack to Defend) - Rotations - Counter - Attack ATTACKING + DEFENDING
- Space Creation - Fast Attack
Zonal Defence:
- Recycling the Ball • Switching between off-the-ball runs and Group tactical defensive options
• Facilitates defensive cover
 - Distribution of space providing support: 

Ice Bath • Defensive movement as one single unit 

• Favours the organisation of counterattacks
when the • Controlling the pace of play 
 • Defensive rotation: 

ball is recovered • Defensive reorganisation: 

• Less physically tiring than other types of • Rational occupation of defensive space 

defence
 

• Improves team unity

• Requires great coordination between •
zones

• The defensive reference point is the ball,
not the opponent

• Defenders must place their body weight on

their toes and not on their heels in order to
move more quickly • When moving,
defenders have to watch not only the

ball but also the movement of their team-

mate

Defending Attack

ATTACK DEFEND

Hassan
Khodabandehloo

TIME SUNDAY MONDAY
9 REST & RECOVER • Fitness
a.m - YoYo 15 levels
-Intensive Jump Drills polymetrics 15
x3
-extensive and intensive jump drills
TRX C 15x3
- long continuous runs 140 - 162 bpm
FOAM ROLLER STRETCHING 15MINS
REST & RECOVER
REST & RECOVER
REST & RECOVER
REST & RECOVER
REST & RECOVER
3 REST & RECOVER • Team Tactical / Technical
p.m - 3v3Small Sided Game ( coming out
of pressure and pressure) In small
spaces: introduction to half-court
switching defence and 3v3 pressing
(first line and cover, defence in two
defensive lines).
- Defending when outnumbered (2v1
and 3v2) + goalkeeper.
-Defending 4v5 (diamond and 2-2).
- 5 v 5 USING THE ABOVE
Massotherapy: post-training or post-
match massages. Ice massage
therapy is a valid technique for
ensuring recovery between sessions.
HONGYEN Weekly Schedule
THAKAM WEEK 4
(RECOVERY) IT IS VERY IMPORTANT THAT TRAINING LOAD STAY AT A AVERAGE
& FOR THE MUSCLES TO BE ACTIVE PRIOR TO THE COMP DAY.
RECOVERY IS VERY CRUCIAL IN THIS STAGE.
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
• Small Group Tactics (2x1 2x2/3x2/ 3x3) half & full
• Small Group Tactics (2x1 2x2/3x2/ 3x3) half & full Fitness
court. ตัวเลือกด้านเทคนิค / ยุทธวิธีกลุ่มเล็ก: การโจมตี court. ตัวเลือกด้านเทคนิค / ยุทธวิธีกลุ่มเล็ก: การโจมตี
Circuits (1 min work – 1 min recovery and 30
และการป้องกัน secs work – 30 secs recovery). และการป้องกัน
• Polymetrics Intensive & extensive Jumping
- Diagonal Drills - Diagonal
- Perpendicular • Sprints from a standing start - Perpendicular
- Screen / Block • Squats - Screen / Block
- Backdoor • TRX 1 leg squat jumps + 1 Lunges + 1 leg - Backdoor
- Wall - Pass (1 - 2) front to back - Wall - Pass (1 - 2)
• 5 km run
เส้นทแยงมุม เส้นทแยงมุม
.
ตั้งฉาก ตั้งฉาก
หน้าจอ / บล็อก หน้าจอ / บล็อก
ประตูหลัง ประตูหลัง
กำแพง - ผ่าน (1 - 2) กำแพง - ผ่าน (1 - 2)
Defending & Attacking (Set-piece) Defending & Attacking (Set-piece)
- half court set piece 3x3, 4x4 - half court set piece 3x3, 4x4
- options in set-pieces - options in set-pieces
Defend Defend
- covering All Angles from all possible direction. - covering All Angles from all possible direction.
- Zonal + Man - marking - Zonal + Man - marking
COMPETITION COMPETITION
Team Tactical / Technical Team Tactical / Technical Team Tactical / Technical
Transitions (Defend to Attack ) & Team Attacking 4x4 + GK half & Full court Team Attacking 4x4 + GK half & Full court
(Attack to Defend) - Rotations - Counter - Attack
- Space Creation - Fast Attack
Zonal Defence:
- Recycling the Ball • Switching between off-the-ball runs and
• Facilitates defensive cover
 - Distribution of space providing support: 

Ice Bath
• Favours the organisation of counterattacks
Massotherapy: post-training or post-match
when the • Controlling the pace of play 

massages. Ice massage therapy is a valid
technique for ensuring recovery between
ball is recovered • Massotherapy: post-training or post-
sessions. match massages. Ice massage therapy is
• Less physically tiring than other types of a valid technique for ensuring recovery
defence
 between sessions.
• Improves team unity

• Requires great coordination between
zones

• The defensive reference point is the ball,
not the opponent
• Defenders must place their body weight on
their toes and not on their heels in order to
move more quickly • When moving,
defenders have to watch not only the
ball but also the movement of their team-
mate
Defending Attack
ATTACK DEFEND
Massotherapy: post-training or post-
match massages. Ice massage therapy
is a valid technique for ensuring
recovery between sessions.
• Hassan
Khodabandehloo