ULTIMATE

OFF-SEASON
FITNESS PLANS
Be ready for the
new season
Training practices
from the game’s
top coaches
GARY WALKER
Off-season strength
and conditioning

RYLAND MORGANS
Strength and aerobic
maintenance

SCOTT MILLER
Aerobic
conditioning
equipment

JAMES RUSSELL
Off-season

5
programme
COMPLETE PLANS TO ANTONIO GOMEZ
KEEP YOUR PLAYERS Player’s
IN SHAPE DURING THE off-season
plan
OFF-SEASON
In partnership with
SOCCER

Elite Soccer is published by:
Green Star Media Ltd
Meadow View, Tannery Lane
Guildford, Surrey,
GU5 0AB, UK
Tel: +44 (0) 1483 892 894
Fax: +44 (0) 1483 894 148
Email:
elitesoccer@greenstarmedia.net
Publisher:
Kevin Barrow
Editor:
James Evans
Contributing Editor:
Matthew Amos, LMA
Illustrator:
Richard Palmer
Mike Ronald
Customer Services:
Duncan Heard
Managing Director:
Andrew Griffiths
Photos: Action Images
Publishedinpartnershipwith:
League Managers
Association
St George’s Park
National Football Centre
Newborough Road
Needwood
Burton upon Trent DE13 9PD
Tel: +44 (0)1283 576350
Email: lma@lmasecure.com
Chairman:
Howard Wilkinson
Chief Executive:
Richard Bevan
This publication is protected
by national and international
copyright laws. Elite Soccer will
take legal action against any
individuals or organisations
found to be infringing our rights,
and will make that action public.
Elite Soccer members who
have purchased this report may
circulate electronic or hard
copies to members of their own
club or school, provided this is
done without commercial gain.
However, no part or whole of
this report may be circulated
elsewhere or displayed on
any website or distributed
commercially except under
licence from the copyright owners.
© Green Star Media Ltd. All rights
reserved
SoccerCoachWeekly.net
IN PARTNERSHIP WITH
THE ULTIMATE OFF-SEASON FITNESS PLANS
Top fitness and GARY WALKER
MANCHESTER UNITED
PAGE 3
conditioning plans from Off-season strength and
the best in the game conditioning
Gary joined Manchester United during the
Welcome to another special 2007/2008 season and within three years had become the club’s
Head of Strength and Conditioning.
issue of Elite Soccer, one that
showcases some of the best His role involves identifying players’ physical strengths and
weaknesses, and devising gym-based programmes to develop
close- and pre-season
their robustness, strength and power in order to aid their on-field
fitness plans, as used by performance.
a selection of the most
experienced club coaches in European RYLAND MORGANS PAGE 11
LIVERPOOL
football.
Strength and aerobic
This 2013/14 off-season fitness
edition is designed to help amateur maintenance
and professional coaches maintain Ryland Morgans is Head of Fitness and Science at Liverpool
and improve their players’ fitness in Football Club, performing the same role for the Wales national
team.
the period leading up to the start of the
campaign, as well as helping players For Liverpool, he handles all fitness, conditioning, applied
prepare mentally for the new season science, recovery strategies and nutrition aspects for the first-
team squad, elite development squad and Academy.
ahead. We feature sessions from
Manchester United, Liverpool, Fulham,
Gillingham and FC Barcelona. SCOTT MILLER PAGE 14
FULHAM
In this issue, we have showcased a broad
range of plans, looking at off-season Aerobic conditioning -
and pre-season preparations, with equipment
everything from running, strength and Scott Miller is a former professional footballer
physical assessment, to introducing who is first-team fitness coach at Barclays Premier League side
basic equipment used by leading clubs Fulham.
for aerobic maintenance. In doing this, Having studied towards the end of his playing career, Miller
we’ve created programmes that are as moved to London in 2006, becoming first-team fitness coach at
relevant for the senior squad as they are Fulham the following year.
for development players.
JAMES RUSSELL PAGE 16
We feel this is an engaging and insightful GILLINGHAM
blueprint, with users able to take on
entire plans, or select individual parts of
Off-season programme
sessions for scrutiny. – youth-team and
We hope you enjoy it. development squad
James Russell is Head of Sports Science at npower League One
side Gillingham.
Best regards,
Working in close proximity to manager Martin Allen, James is
responsible for the welfare of the first-team squad, looking after
everything from physical conditioning to diet.
ANTONIO GOMEZ PAGE 18
Howard Wilkinson FC BARCELONA
Disclaimer Player’s off-season plan
Whilst the editor and publisher have made every effort to ensure
the accuracy and above all safety of the information and advice
Antonio Gomez is Fitness Coach for Barcelona B,
contained in this report, and have gathered the information having previously worked in England at Liverpool,
from sources believed to be reliable, Green Star Media Ltd
(“The Company”) makes no warranty or guarantee as to the Sunderland and Ipswich Town as Head of Fitness.
completeness, accuracy or timeliness of the information, and is
not responsible for any errors or omissions. In no event will The Working with the emerging stars of what, over the past decade,
Company, its affiliates or other suppliers be liable for direct, special, has been the world’s most successful club side, Gomez is
incidental, or consequential damages (including, without limitation,
damages for personal injury or related claims) arising directly or responsible for maintaining fitness levels throughout the
indirectly from the use of (or failure to use) the information in this campaign, though notably when player involvement builds in the
report, even if The Company has been advised of the possibility that
such damages may arise. lead-up to the start of the season.
ULTIMATE OFF-SEASON FITNESS PLANS 2
 IN PARTNERSHIP WITH

Off-seasonstrengthandconditioning
Gary Walker Manchester United
Overview Programme information:
The goal for an off-season programme is to All players should follow a specific programme, addressing
provide the time needed to both mentally and individualised weaknesses or areas for improvement, but the following
physically recover following a demanding season, general guidelines can be adopted:
whilst aiming to ensure that the player returns • All players should have a minimum of two weeks of rest and recovery.
to pre-season training having conducted some
• Players who have been injured or missed large parts of the season
prior conditioning work. This should reduce the
can begin work in week 3 (by using week 4 in the programme below).
risk of injury when pre-season begins, providing a
platform to increase a player’s conditioning level. • All other players should follow the calendar below and begin work in
week 4.
Scientific studies have shown that an athlete’s
strength and power can be maintained for •Any players that have had groin or hamstring injuries during
approximately three weeks of detraining, yet the preceding season should complete the appropriate groin or
small decreases in both aerobic and anaerobic hamstring injury prevention sessions on their strength days.
physiological parameters may appear a fortnight •If the player does not have access to a gym, follow the bodyweight
in. It is therefore strength session instead.
SET-UP important that towards
AREA
If the goal is to gain lean muscle mass (hypertrophy), perform an extra
the end of the rest and strength session on Saturday and increase to 8-12 repetitions per
Gym, and exercise recovery period - in week
space/soccer pitch exercise, selecting an appropriate resistance. If the goal is to gain whole
3 of the programme - body strength, perform an extra session on Saturday with an extra set of
EQUIPMENT
players should balance each exercise (four sets), reducing the number of repetitions to five per
Gym weights and time off and rest with
apparatus exercise, with an appropriate load. Use ‘spotters’ if required. For safety,
recreational activities ensure that technical proficiency is mastered before adding further
SESSION TIME
that they enjoy, such as resistance to each exercise.
See individual golf, tennis, cycling or
exercises
swimming.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 Rest and recovery

Week 2 Rest and recovery

Week 3 Rest and recovery – alternative recreational activities

Extensive Strength,
Strength and Endurance Core or
Week 4 Extensive Rest and Core Rest Bodyweight Rest Rest
Endurance Strength Strength
Strength, Strength,
Core or Intensive Core or Intensive
Week 5 Bodyweight Endurance Rest Bodyweight Endurance Rest Rest
Strength Strength
Strength, Strength,
Core or Intensive Core or Intensive
Week 6 Bodyweight Endurance Rest Bodyweight Endurance Rest Rest
Strength Strength

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 3

 IN PARTNERSHIP WITH

WALKER OFF-SEASON STRENGTH AND CONDITIONING

Strength What do I get the players to do?

How do I set it up? Following a dynamic warm-up, the player selects the appropriate resistance and
To perform this session appropriately, performs the desired number of repetitions for each pair of exercises, before resting
access to a gym is required. for 90 seconds then completing again. Complete three sets of each pair, then move to
the next exercises.

Dumb bell step up

Back squat Alternate dumb bell

bench press Single arm dumb bell
shoulder press

Dumb bell straight leg

deadlift

Pull-ups
(wide or narrow grip)

Exercise plan
These exercises will not be
performed until week 4.
Week 4: Eight reps for each
exercise or eight reps for
each limb for single arm/
leg exercises, resting for 90
seconds between pairs.
Week 5: Increase the
resistance if comfortable
and perform six reps for
each exercise, or six reps for
each limb for single arm/
leg exercises. Rest for two
minutes between pairs.
Week 6: Again increase
the resistance further and
perform six reps for each
exercise, or six reps each limb
for single arm/leg exercises
ensuring the same two-
minute rest between pairs.

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 4

 IN PARTNERSHIP WITH

WALKER OFF-SEASON STRENGTH AND CONDITIONING

Core-strength What do I get the players to do?

How do I set it up? Perform the desired number of repetitions of each exercise as a circuit, taking
little or no rest between each exercise. Rest for two minutes following the
If a player is away on holiday and doesn’t
completion of each circuit.
have access to a gym, this session can be
done in a small space such as a hotel room.

Russian twist
(8 reps in each direction
– light load)

Plank get up
(10 reps)

Side plank with arm and leg

movements
(10 reps in each direction)

Double leg hip extension

(10 reps)

Superman
(8 reps on each arm/leg)

Exercise plan In week 4, begin with three sets of the desired number of repetitions of each exercise.
Increase the number of repetitions each week during weeks 4-6.
These exercises will not be
performed until week 4.

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 5

 IN PARTNERSHIP WITH

WALKER OFF-SEASON STRENGTH AND CONDITIONING

Bodyweight strength What do I get the players to do?

How do I set it up? Perform the desired number of repetitions of each exercise
as a circuit, taking little or no rest between each exercise.
Similar to the Core strength programme, this session is
Rest for two minutes following the completion of each
designed for players who have limited gym access, and
circuit.
therefore the exercises can be performed anywhere.

Press-up to
superman
(8 reps each arm) Multi-directional
lunge
(5 reps for each
exercise or leg)

Single leg squat

(8 reps each leg)
Bouncing squat
(12 reps)

Arabesque
(8 reps for each leg)

Single leg
hamstring bridge
(8 reps each leg)

Exercise plan Begin with three sets of the desired number of repetitions of each exercise.
Increase the number of repetitions each week during weeks 4-6.
These exercises will not be
performed until week 4.

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 6


WALKER OFF-SEASON STRENGTH AND CONDITIONING
Hamstring
strengthening
(for players who have suffered
injuries in this area in the
preceding season)
Swiss ball hamstring
curls
(10 reps)
Single leg hamstring bridge
(8 reps on each leg)
Exercise plan
These exercises will not be
performed until week 4.
SoccerCoachWeekly.net
IN PARTNERSHIP WITH
What do I get the players to do?
Perform the desired number of repetitions of each exercise, resting for 60 seconds
between sets.
Ballistic drop into
lunge
(hold the lunge position
for two seconds: 8 reps
each leg)
In week 4, begin with three sets of the desired number of repetitions of each exercise.
Increase the number of repetitions each week during weeks 4 -6.
Perform more sets on a previously injured leg if it feels weaker when performing the
exercises.
ULTIMATE OFF-SEASON FITNESS PLANS 7
 IN PARTNERSHIP WITH

WALKER OFF-SEASON STRENGTH AND CONDITIONING

Groin strengthening What do I get the players to do?

(for players who have suffered Perform the desired number of repetitions of each exercise, resting for 60 seconds
injuries in this area in the between sets.
preceding season)

Isometric ball squeeze

(ball between knees– 8 reps)

Lateral lunge
(8 reps on each leg) Resisted cable side-foot pass
(8 reps on each leg)

Exercise plan
These exercises will not be
performed until week 4.
Begin with three sets of the desired number of repetitions of each exercise. Increase
the number of repetitions or resistance as appropriate each week during weeks 4-6.
Perform more sets on the previously injured leg if it feels weaker when performing the
exercises.

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 8

 IN PARTNERSHIP WITH

WALKER OFF-SEASON STRENGTH AND CONDITIONING

Extensive endurance
How do I set it up?
These are drills that are of moderate to hard intensity, thus they are performed for longer duration intervals. The sessions
can be performed in a gymnasium on any machinery (bike, cross-trainer or treadmill) or on the football field. Always ensure a
thorough and appropriate warm-up prior to each session. This training will not be undertaken until week 4.

Field-based sessions
Session 2
Cruise 30:30 drill
(work for 6mins, then rest for 2mins) –
Jog 4-5 sets
30sec work: The player starts on the
Jog halfway line and cruises to the edge
of the box, turns, and cruises to the
Cruise opposite box, turns and travels back to
Walk
the start.
Walk 30sec recovery: The player jogs from
the halfway line to the edge of the box
and back, to complete one run.
Cruise pace: constant speed,
medium to high intensity 1 set = 6 runs.
Jog pace: low to medium
intensity recovery
Session 1
Pitch fartlek running
30secs
(work for 6–8mins, then rest for 2mins)
– 4 sets
From the start position, the player
walks to the edge of the box, jogs to
the halfway line, then cruises to the
opposite box.
The player then turns at the box, 30secs
reduces speed back to a jog to halfway,
cruises to the edge of box, and walks to
the goal line to complete one run.
The aim is to keep moving throughout,
repeating for the desired time.

Gym-based sessions:
Session 1
Exertion %HR Max Duration Mode Details
Bike, row, cross- 5x5mins, work 2mins active recovery (AR - low-
Moderate to trainer, running on
80-90% 40mins intensity exercise following vigorous exercise)
hard treadmill, track or between sets
pitch
Session 2
Exertion %HR Max Duration Mode Details
4mins, work 90secs AR
Moderate to Chose two exercise 4mins, work 90secs AR
80-90% 35mins
hard modes 4mins, work 90secs AR
Repeat with different exercise mode

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 9

 IN PARTNERSHIP WITH

WALKER OFF-SEASON STRENGTH AND CONDITIONING

Intensive endurance
How do I set it up?
These are drills that are of high intensity, performed for shorter durations. Again, these sessions can be
performed in a gymnasium or on the field. This training will not be undertaken until week 5.

Field-based sessions

Session 1 10secs
10:15 drill
(work for 2mins, then rest for 90 secs) – complete 5-8 sets
10secs work: The player starts on the goal line and runs to Cruise
the halfway line. Jog
15secs recovery: The player must get back to the starting
position in the desired time to complete one run. 15secs
1 set = 5 runs.

Session 2
12:8 drill
(work 2mins 30secs, then rest for 90secs)
- complete 5-8 sets
12secs work: The player begins on the
corner of the edge of box and goal-line,
runs to the edge of the far six-yard box,
then back to the start.
8secs recovery: The player walks to near
the six-yard box line to complete one run,
and begins the next run in the direction he
is facing.
After two runs, the player should be back
at the initial start position.
1 set = 8 runs.

Gym-based session:
Exertion %HR Max Duration Mode Details
Choose one mode of 12x1 min work
Hard 90-100% 25mins exercise 1 min AR between sets

Final preparations
As a general rule we do not test players before they leave for the off-season. However, if a player has a particular area he
is attempting to improve, we will test this so we can track any performance changes.
All players will be thoroughly screened when they return for pre-season training. This will involve a number of health-
related, musculoskeletal, functional and performance related assessments and will help drive their individual
strategies for the upcoming season.
With this in mind, we do not have specific fitness targets, but expect all players to return in a condition that will enable
them to meet the demands of our pre-season training schedule. As minimum criteria, this will have required them to
maintain strength and body composition and to have done sufficient conditioning to prevent the deterioration of their
aerobic and anaerobic energy systems.

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 10

 IN PARTNERSHIP WITH

Aerobicandstrengthmaintenance
Ryland Morgans Liverpool FC

Overview
The modern
This session combines
aerobic and strength
footballer
Modern football is quicker and
maintenance, and more demanding than ever
is designed to be before, with a player such as
Jordan Henderson typically
completed in the six covering 10km per match.
weeks during the off- This, combined with enhanced
season leading up to technical skills means the
required physiology of players
the start of pre-season. has changed significantly
The combination of over the years. Henderson,
both of these elements, and others like him, are more
dynamic and mobile than ever
which increase in before and the need for aerobic
intensity as off-season capacity and power, functional
develops, means strength and power and
explosive and repeatable
players can start speed are vital.
the pre-season with
minimal loss of fitness
and the ablility to cope
with football type
activities immediately.
The aerobic and
strength maintenance
programme combines
running type activities
on the training pitch
with strength related
exercises performed in
the gym.

SET-UP
AREA
Half-pitch
EQUIPMENT
Balls, cones, hurdles
NUMBER OF PLAYERS
Up to full squad
SESSION TIME
See individual
sessions

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 Rest Rest Rest Rest Rest Rest Rest
Week 2 Rest Rest Rest Rest Rest Rest Rest
Week 3 Rest Rest Session 1 Rest Rest Rest Rest
Week 4 Rest Session 2 Rest Rest Session 3 Rest Rest
Week 5 Rest Session 4 Rest Session 5 Rest Rest Rest
Week 6 Session 6 Rest Session 7 Rest Session 8 Rest Rest

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 11

 IN PARTNERSHIP WITH

MORGANS AEROBIC AND STRENGTH MAINTENANCE

Aerobic maintenance A What do I get the players to do?

(Option 1) Setting up as shown, players move around the circuit for four minutes continuously.
We will add a ball for two of the four-minute blocks.

B
1
5

C
G

E
1
0

F
1

Exercise plan
0

Players do not perform this session for the first two weeks, D 30
1

then schedule as follows:

0

Week 3: 4x4mins with 3mins recovery; one per week

Week 4: 4x4mins with 3mins recovery; two per week, 48hours recovery
Week 5: 4x4mins with 2mins recovery; two per week, 24hours recovery
Week 6: 4x4mins with 2mins recovery; three per week, 24hours recovery

Aerobic maintenance B What do I get the players to do?

(Option 2) Set out six cones 10m apart, thereby creating a 60m track. Players must run up
and down continuously. They complete five full lengths and one third of track in
70 seconds, then rest for 70 seconds. Repeat six times.

1
Exercise plan
10 3
Players do not perform this session for the first 5
two weeks, then schedule as follows:
Week 3: 6x70secs run, followed by 70secs rest 10
Week 4: 6x70secs run, followed by 70secs rest
Week 5: 6x70secs run, followed by 60secs rest 10
Week 6: 6x70secs run, followed by 60secs rest
10 6

70secs
10
10

2
4

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 12

 IN PARTNERSHIP WITH

MORGANS AEROBIC AND STRENGTH MAINTENANCE

General What do I get the players to do?

strength This is a gym-based session, where players have to complete the exercises listed below. They
maintenance complete 3x8 reps as outlined in the table, with varying loads based on their needs. Allow one to two
minutes recovery between sets. We will alternate lower body with an upper body exercises.

Strength Activity Sets / Reps

training
Leg Strength
programme

Exercise plan Single leg squats 3x8 reps

We do not
perform strength
maintenance for
the first two weeks, Wide squat 3x8 reps
then schedule as
follows:
Squats 3x8 reps
(2secs up/2secs down)
Week 3:
Complete one per
week on the same
day as Aerobic Hamstring curls/bridging 3x8 reps
Maintenance
(A or B)

Week 4: Calf raises 3x8 reps

Complete two
per week with (Muscle Hypertrophy x 8 reps)
48hours recovery
on same day Upper Body
as Aerobic
Maintenance
Bench press x 8 3x8 reps
(A or B)

Week 5:
Complete two per Lat pulls x 8 3x8 reps
week with 24hours
recovery on same
day as Aerobic
Maintenance Bench pulls/Seated rows x 8 3x8 reps
(A or B)

Week 6:
Complete three per Wide arm chin ups 3x8 reps
week with 24hours
recovery on same
day as Aerobic
Maintenance Dips 3x10 reps
(A or B)

Final preparations
We test and assess players both when they leave for the off-season and when they return. The tests conducted are: body-fat
and body-mass, strength/power and heart rate response to a standard test. Players are provided with individual targets for
their pre-season return.

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 13

 IN PARTNERSHIP WITH

Aerobicconditioning–equipment
Scott Miller Fulham
Overview Preparing for the Players Manual
measuring of
At Fulham we are off-season return body fat
blessed with some There’s no doubt that Naturally, it’s
of country’s best playing 40-60 games important we
training, coaching a season plus training obtain physical
and assessment load takes its toll both information
equipment and physically and mentally, once the players
expertise, but access so once the season return, focusing
even to a limited range finishes it’s vital that on measuring
of facilities can still players take time away primary objectives
ensure a structured, from the normal routine of aerobic capacity
bespoke off-season to relax and recover. and body fat.
programme can be
We obtain benchmarks During the first two
undertaken.
of the players’ physical weeks of the off-
This off-season fitness profiles before they leave season the players
plan looks at the for the summer. This are instructed to
process behind what allows sports science rest completely.
players do and when, staff to monitor them Within this time we assess them from a medical point of view and obtain
with special emphasis throughout the summer as much physical profile information as possible. Doing this enables us
on gym equipment as well as providing extra to load the players specifically without risk of overload.
and the swimming support to players who The work starts in week three, however the objective is always
pool to bolster aerobic require it. maintenance. Never forget in the off-season that recovery and
conditioning and
regeneration is vital to how successful your pre-season will be.
strength.
The main objectives
during off-season are
to maintain aerobic Devising a programme
capacity, increase It’s important that you devise a simple programme that de-loads the players, with the use of
strength, and ensure cross-trainers, spin bikes and a swimming pool being of real benefit until such a time as the
players stay within 10% players return to full fitness.
of their body fat ratio. Aim to keep your programme simplistic, whilst still being flexible and specific to the needs of
This will help ensure your players.
that when they return
they are prepared for
the commencement of Exercise plan WEEKS 1 AND 2
pre-season training.
For Aerobic Conditioning Complete rest
SET-UP exercises, 6x60secs at WEEKS 3-6
AREA moderate resistance on cross
trainer or spin bike, with 2mins MONDAY
Gym and pitch
EQUIPMENT
recovery between each phase. Aerobic Conditioning
Cross-trainer, spin For a simple Strength Strength Programme
bike, pool, cones Programme, 3x8reps of
NUMBER OF PLAYERS
WEDNESDAY
squats, single leg squats, bench
Full squad presses and chin ups. Aerobic Conditioning
SESSION TIME
Gradually increase the intensity
Strength Programme
See table
of the session (by lengthening FRIDAY
the exercise time and reps, and Aerobic Conditioning
increasing the resistance) with
each passing week. Strength Programme

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 14

 IN PARTNERSHIP WITH

MILLER AEROBIC CONDITIONING – EQUIPMENT

Aerobic Range of equipment

conditioning Cross-
trainer
Aerobic Conditioning Swimming pool
involves training the A pool of any size is sufficient.
heart to pump blood
more efficiently, Cross-trainer
allowing more oxygen
to get to muscles and An elliptical trainer or cross-trainer is a stationary
organs. exercise machine used to simulate physical activity
without causing excessive pressure to the joints,
Although exercising hence decreasing the risk of impact injuries.
at lower intensities
will improve aerobic As well as using one for off-season training, players
conditioning, the with injuries will also use a cross-trainer to stay fit,
most rapid gains are as the low impact affects them little. Cross-trainers
made when exercising offer a non-impact cardiovascular workout that can
close to an individual’s vary from light to high intensity based on the speed of
anaerobic threshold. the exercise and the resistance preference set.
This is the intensity at
which the heart and Spin bike
lungs can no longer Using a spin bike (also known as ‘spinning’) has
support the demands its focus on endurance, strength, intervals, high
of the working muscles intensity and recovery. It involves using a special
and an oxygen debt stationary exercise bike with a weighted flywheel,
begins to accrue, or typically in a gym setting.
when the exercise
moves from being
aerobic to anaerobic. There are five core movements in the Spinning
Anaerobic training programme:
intensity for most Seated flat, with hands at the centre part of the
individuals will be handlebars. This is the position for warm-up and cool
between 85-92% of down, with a cadence between 80 and 110 RPM.
maximum heart rate. Standing flat (also known as running), with hands
In order for us to wide on the back 12-14” part of the handlebars that
improve players’ crosses the rider’s body. This requires the body to
Spin bike be more upright and the back of the legs touching or
aerobic conditioning,
we must increase enveloping the point of the saddle, with the centre
their prolonged of gravity directly over the crank. The pressure of
oxygen intake and body weight should never rest excessively on the
metabolism. Aerobic handlebars. Cadence is between 80 and 110 RPM
Conditioning leans Jumps (also known as lifts) are combinations of
on a player’s ability to sitting and standing with riders’ hands in the same
take in, use and deliver position as Standing flat, for durations of between
oxygen to all parts two and eight seconds. Cadence between 80 and
of the body. Aerobic 110 RPM.
conditioning will then Seated climbs have hands in the same position
stimulate the body again, with increased resistance and a lower
in order to increase cadence of 60-80 RPM.
the intensity of the
workout. Standing climbs are performed with hands wide
and forward so the thumb tips are touching the far
Once improvement in end of the handlebars. The rider is canted slightly
aerobic conditioning is forward so that maximum force can be exerted onto
apparent – for example the pedals with heavy resistance and a cadence of
in metabolism and 60-80 RPM.
oxygen uptake – the
body will progressively
adapt to further
training.

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 15

 IN PARTNERSHIP WITH

Off-seasonprogramme–youth-team
James Russell Gillingham
SET-UP Overview
AREA With Gillingham’s first-team
Gym and pitch players taking a well deserved
EQUIPMENT eight-week break over the
Steps off-season, the club’s fitness
NUMBER OF PLAYERS staff are given the opportunity
Up to full squad to work intensely with the next
SESSION TIME generation of players – namely
See tables
the development squad and youth
team.
We therefore devise a nine-
session programme that is
designed to test our young players
mentally, as well as building
strength and stamina.
Philosophy behind the programme
The programme is played out over three weeks, with players
working for three days a week – Monday, Wednesday and
Friday.
The thought process behind it comes back to an ‘old school’
scientific approach to developing young players – namely,
we aim to optimise this unique window in the calendar where
there are no competitive pressures so that players can work
alongside all first-team staff to gain an insight into becoming
a professional footballer. The training sessions include 5-3-1
runs, sit ups and press ups, step ups and terraces.
After they have completed each session, all young players
must complete our bespoke recovery session, which includes
foam rolling, yoga, contrast bathing, swimming pool time,
massage and lunch.

What do I get the players to do?

Monday Wednesday Friday
5-3-1 run
Week 1 This takes the form of five timed laps around the pitch, going
straight into a recovery lap at walking pace.
SESSION 1 SESSION 2 SESSION 3
We then move immediately into three timed laps with
5-3-1 run x1 recovery walk, and one timed lap with a recovery walk.
Step ups x1 Step ups x1
Step ups x1 Step ups
Sit ups/press ups Sit ups/press ups
x1 x1 Sit ups/press ups Step ups are a great way of
x1 increasing heart rate whilst
Terraces x1 Terraces x1
Terraces x1 building lower leg strength.
Week 2 Each session is
comprised of:
SESSION 4 SESSION 5 SESSION 6
25 right leg step ups
5-3-1 run x1 5-3-1 run x1 25 left leg step ups
Step ups x2
Step ups x2 Step ups x2 25 right calf raise
Sit ups/press ups
Sit ups/press ups x2 Sit ups/press ups 25 left calf raise
x2 x2
Terraces x2 25 double calf raise
Terraces x2 Terraces x2
25 squats
Week 3
25 right leg stationary
SESSION 7 SESSION 8 SESSION 9 leg raises
25 left leg stationary
5-3-1 run x1 5-3-1 run x1 5-3-1 run x1
leg raises
Step ups x3 Step ups x3 Step ups x3
Sit ups/press ups Sit ups/press ups Sit ups/Press ups
x3 x3 x3
Terraces x3 Terraces x3 Terraces x3

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 16

 IN PARTNERSHIP WITH

RUSSELL OFF-SEASON PROGRAMME – YOUTH-TEAM

Sit ups 200/press ups 100
This is an intense routine Tuck in the chin
where players complete
Technique for press ups Align with the chest, not with the
head. The neck must stay in line
200 sit ups and 100 press with the rest of the spine and the
Assume the starting
ups in phases. Players can position, elbows are bent but
head should not look forward.
rest in between each phase locked until the chest almost Squeeze the glutes
to refuel but must move on touches the floor. Come back Squeezing the glutes hard
up by pushing through the while pushing the abs out Tuck in elbows
quickly to the next set. floor. helps to avoid any hyper- This is easier on
Each session is extension of the lower back. the shoulders.
Elbows should
comprised of: be at a 45° angle
25 press ups (normal) to the body
Press up – during press
33 sit ups start position ups.
33 sit ups
25 press ups (wide)
Hand position
34 sit ups is varied
depending
33 sit ups on whether a
Push the abs out wide, normal or
25 press ups (narrow) Creating a straight line from shoulders narrow press
33 sit ups to ankles, push the abs out and tense up is being
the stomach. performed.
34 sit ups
25 press ups (normal)

Technique for sit ups Sit ups – flat back

On the move
The point of the sit up is to
bring the sternum and the
pelvic cavity close together.
Start position
Starting at about 180 degrees
The head and neck muscles
and using the stomach
should be completely relaxed
muscles, bring the body up 30
and the hands in position to
degrees but no more. Exhale
steady the head. The neck The back should be flat on the floor, but not
when coming up into the sit up
should be as straight as completely. The hips and shoulders should be
position and breathe in on the
possible. Feet should be kept completely in contact with the floor but the back has
way back down.
flat on the floor and shoulder a natural curve which should be maintained.
distance apart at all times. This The back should neither be arched too much, nor
provides a steady base to work should the arch be pressed into the floor. The spine
from. should feel relaxed and there should be no tension
in the lower part.
The chin should be kept away from the chest, to
avoid restricting breathing.

Sit ups – on the move

Sit ups – start position

Terraces
Terraces and hops are a great way of
strengthening the legs, building strong bones
as well as helping to improve balance.
Hop up, right leg every step
Hop up, left leg every step Terraces
Double leg bunny hop every step
Run up, one foot on each step
Run up, one foot every other step

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 17

 IN PARTNERSHIP WITH

Theplayer’soff-seasonplan
Antonio Gomez FC Barcelona
Overview Running
This is a complete exercises Aerobic capacity running
Increasing aerobic capacity means
fitness plan that Running is performed increased lung capacity, stamina while
combines running, in weeks 3 – 6. It’s training, and metabolism. It can be
core strength, gym important players train
achieved through basic running.
activities and rest – a on firm, even surfaces,
schedule that a player and that runs feature
can work to when he is multidirectional work. Aerobic power
away from the club and running
before he returns for Moving into greater aerobic
pre-season training. What do I get the capacity is aided by interval
There is particular players to do? training (a combination
of sprints and jogs), as
focus here on running Players should exercise, well as attention being
because it offers using four different paid to warming down and
stretching properly.
players the ability to running sessions, as
maintain and, where follows:
necessary, quickly
rebuild fitness levels. Monday
And because running is 2x10mins at Level 1
aerobic capacity running
a non-contact activity,
Tuesday
it means we can return
players to a high level 2x12mins at Level 2
aerobic capacity running
of endurance whilst
Thursday
minimising the risk of
3x8mins at Level 2-3
injury. Further down aerobic power running
the line, core stability,
Saturday
proprioception and
5x3mins at Level 4
upper body strength aerobic/anaerobic
work completes our threshold running
pre-season plan. Aerobic/anaerobic
If your players are threshold running
The threshold is the level
able to complete this of effort at which anaerobic
training programme, energy pathways start to be
they will return for a significant part of energy
production. A footballer will
pre-season training in want to increase his aerobic
fantastic condition and threshold because this will
shape. enable him to run faster for
longer before he tips into
SET-UP anaerobic metabolism, which
cannot be sustained for as long.
AREA
Running space/gym
EQUIPMENT
Mat, swiss ball, gym Monday Tuesday Wednesday Thursday Friday Saturday Sunday
apparatus
NUMBER OF PLAYERS Week 1 Rest period – enjoy time with your family and friends
Up to full squad
Week 2 Active rest period – stay away from football activities
SESSION TIME
See tables Week 3 Run+core Run+core Rest Run+core Rest Run+core Rest

Week 4 Run+core Run+core Rest Run+core Rest Run+core Rest

Week 5 Core+gym + Core+gym + Rest Core+gym + Rest Core+gym + Rest

run run run run

Week 6 Core+gym + Core+gym + Rest Core+gym + Rest Core+gym + Rest

run run run run

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 18

 IN PARTNERSHIP WITH

GOMEZ THE PLAYER’S OFF-SEASON PLAN

Press up to superman Superman

Single leg hamstring bridge Plank get up

Ball triceps extension Ball jack knife

Single leg ball crunch

Ball bridge
This is only a small example selection of
exercises using a swiss ball. There is a wide
Ball reverse leg curl variety available to suit different ages and levels
of fitness.

Core stability rest time decreases. What do I get the climbing up to nine Week 3:
exercises We will also increase players to do? different exercises by 6 exercises x20reps,
warm-up and warm- We equip players with week six. break, then 20reps
Corestabilityexercises down times because Week 4:
follow on from running a simple matt and Again, rest time is a
the intensity of the a swiss ball. These multiple of the time 7 exercises x25reps,
exercises. For each, exercise is that much break, then 20reps
rest time is a multiple exercises can act as a taken to complete a
greater. good way to warm up single rep so, over the Week 5:
of the time taken to
complete a single rep or warm down for the weeks, as proficiency 8 exercises x20reps,
and speed increase, break, then 20reps
so, over the weeks, running exercises.
Following the rest time decreases. Week 6:
as speed increases, 9 exercises x25reps,
programme means
break, then 20reps

SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 19

 IN PARTNERSHIP WITH

GOMEZ THE PLAYER’S OFF-SEASON PLAN

Upper body
strength exercises
These exercises begin Bench dip
in the gym from week 5.
At this point, we would
recommend players Decline triceps press up (off bench)
warm up and warm down
by using the core stability
programme, followed by
the upper body strength
programme. The session
is therefore completed
with the running schedule. Double dumbbell raise

What do I get the

players to do?
Working every other
day, players follow the
programme, aiming to
complete 12 different Standing lat
Single arm dumbbell raise
exercises that will pulldown
encompass biceps, chest,
back, shoulders, triceps Bicep curl
and abdominals.

Once more, rest time is a

multiple of the time taken
to complete a single rep,
so over the weeks, and as
speed increases, rest time
decreases.
Week 5:
Standard lat
pulldown
12 exercises,
3 sets of 12 reps, with rest Bench press
between 1-2mins
Week 6:
12 exercises,
4 sets of 10 reps, with rest This is only a small example selection
between 1-2mins of upper body exercises. There is a wide
variety available to suit different ages and
levels of fitness.

Final turnover. It is a sensitive weight relative to Strength Power Test for every player upon
preparations tool that has the height. It’s a useful, – there are a number of returning is that:
ability to differentiate indirect measure of different strength and • body weight and body
Before each player between intermittent body composition power tests, though
leaves for the summer, exercise performance fat is no more than 1%
because it correlates we use bench presses greater than when he
we will test his stamina of soccer players in highly with body fat in and half squats as the
and shape using a left
different seasonal most people. Weight barometers by which to
variety of tests: • stamina levels are
periods, and at different in kilograms is divided measure a player. only allowed to suffer a
Yo-Yo IE2 Test – this competitive levels and by height in meters When he returns, we small decrease
test can be used to playing positions. squared (kg/m2). will perform the same
BMI values less than • strength power
evaluate an athlete’s Body Weight and tests in order to review cannot decrease by
ability to perform 18.5 are considered his condition before the
Body Composition more than 10%.
intense intermittent underweight, up to start of pre-season,
Test – This test, and
exercise with a 24.9 is ‘healthy’, and and to ensure he has
the subsequent Body
high rate of aerobic and mass Index (BMI) ‘overweight’ between followed the summer
anaerobic energy 25.0 and 30.0. programme. The aim
result assesses body
SoccerCoachWeekly.net ULTIMATE OFF-SEASON FITNESS PLANS 20