Holiday Training Program
Main Goals:
-Improve speed & strength
-Become more comfortable on the ball
-Improve 1vs1 execution and explosiveness
Note: This program is not fixed and can be adjusted.
Mon Tue
Meditation/Visualisation Meditation/Visualisation
Maestro Day 1 Dribbling & Finishing:
Upper Body A: -Warm Up
-Bench Press 4*5-8 -Maestro Day 2
-Overhead Press 4*5-8 -Forward Stepovers
-Bent-Over Rows 4*Max -Rapid Dribble
-Pallof Press 3*20 ES -Cutting In
-Hanging Knee Raises 3*15 -2 Defender Finishing
-Bicep Curls 3*12 -Cool Down
Club Training Lower Body A:
-Back Squats 5*5
-SL Deadlifts 3*6-8 ES
-Box Jumps 2*3-5
-Skater Hops 2*6 ES
-Hip Flexions 3*15 ES
-SL Calf Raises 3*12 ES
Roller Recovery
Meditation/Visualisation Meditation/Visualisation
Maestro 2.0 Day 1 Dribbling & Finishing:
Upper Body B: -Warm Up
-Bench Press 4*5-8 -Maestro 2.0 Day 2
-Overhead Press 4*5-8 -Box Turns
-Chin Ups 4*Max -Shuttle Dribbling
-Russian Twists 3*15 ES -Cutting In
-Supermans 3*12 -2 Defender Finishing
-Lateral Raises 3*12 -Cool Down
-Triceps Pushdowns 3*12 Lower Body B:
-KOT Squats 3*10
-Nordic Eccentrics 3*6-8 ES
-Lunge Jumps 2*6 ES
-Forward Jumps 2*3-5
-Hip Flexions 3*15 ES
-Tibialis Raises 3*15
Stretching Routine
Morning Routine:
7:00 Wake Up
7:05-7:20 Visualisation/Meditation
7:25-7:30 Cold Shower
7:35 Coffee & Supplements
7:45 Protein Oats
8:00 Get Ready For First Task
Wed
Meditation/Visualisation
Maestro Day 3
Speed Session:
-Warm Up
-20m Sprints *5
-50m Sprints *3
-Zig Zag Sprint *5
-Forward & Back Shuttles *5
-Cool Down
Upper Body B:
-Bench Press 4*5-8
-Overhead Press 4*5-8
-Chin Ups 4*Max
-Russian Twists 3*15 ES
-Supermans 3*12
-Lateral Raises 3*12
-Triceps Pushdowns 3*12
Meditation/Visualisation
Maestro 2.0 Day 3
Speed Session:
-Warm Up
-20m Sprints *5
-50m Sprints *3
-Zig Zag Sprint *5
-Forward & Back Shuttles *5
-Cool Down
Upper Body A:
-Bench Press 4*5-8
-Overhead Press 4*5-8
-Bent-Over Rows 4*Max
-Pallof Press 3*20 ES
-Hanging Knee Raises 3*15
-Bicep Curls 3*12
Thu Fri
Meditation/Visualisation Meditation/Visualisation
Technical Session: Dribbling & Finishing:
-Warm Up -Warm Up
-Maestro Day 4 -Maestro Day 5
-High Juggling -Outside Inside
-1 Touch Passes -Zig Zag Dribble
-Directional Control -Aerial Control
-Double Forward Taps -Cutting In
-Driven Passes -Cool Down
-Cool Down Lower Body B:
Stretching Routine -KOT Squats 3*10
-Nordic Eccentrics 3*6-8 ES
-Lunge Jumps 2*6 ES
-Forward Jumps 2*3-5
-Hip Flexions 3*15 ES
-Tibialis Raises 3*15
Meditation/Visualisation Meditation/Visualisation
Maestro 2.0 Day 4 Technical Session:
Club Training -Warm Up
-Maestro 2.0 Day 5
Roller Recovery
-High Juggling
-1 Touch Passes
-Directional Control
-Double Forward Taps
-Driven Passes
-Cool Down
Lower Body A:
-Back Squats 5*5
-SL Deadlifts 3*6-8 ES
-Box Jumps 2*3-5
-Skater Hops 2*6 ES
-Hip Flexions 3*15 ES
-SL Calf Raises 3*12 ES
Sat
Meditation/Visualisation
Technical Session:
-Warm Up
-High Juggling
-Self Skills B
-1 Touch Passes
-2 Touch Passes
-Inside Outside
-Freestyle 1on1s
-Cool Down
Roller Recovery
Time:
Meditation/Visualisation
Maestro Day 6
Speed Session:
-Warm Up
-20m Sprints *5
-50m Sprints *3
-Zig Zag Sprint *5
-Forward & Back Shuttles *5
-Cool Down
Upper Body A:
-Bench Press 4*5-8
-Overhead Press 4*5-8
-Bent-Over Rows 4*Max
-Pallof Press 3*20 ES
-Hanging Knee Raises 3*15
-Bicep Curls 3*12
Meditation/Visualisation
Dribbling & Finishing:
-Warm Up
-Maestro 2.0 Day 6
-Inside Dummy
-Rapid Dribble
-Tight Angles
-Cutting In
-Cool Down
Upper Body B:
-Bench Press 4*5-8
-Overhead Press 4*5-8
-Chin Ups 4*Max
-Russian Twists 3*15 ES
-Supermans 3*12
-Lateral Raises 3*12
-Triceps Pushdowns 3*12
Stretching Routine
Sun
Meditation/Visualisation
Game
Stretching Routine
Meditation/Visualisation
Technical Session:
-Warm Up
-Maestro Day 7
-Sharp Dribbling
-1 Touch Passes
-2 Touch Passes
-Tight Angles
-Knock & Cross
-Cool Down
Lower Body A:
-Back Squats 5*5
-SL Deadlifts 3*6-8 ES
-Box Jumps 2*3-5
-Skater Hops 2*6 ES
-Hip Flexions 3*15 ES
-SL Calf Raises 3*12 ES
Roller Recovery
Meditation/Visualisation
Maestro 2.0 Day 7
Speed Session:
-Warm Up
-20m Sprints *5
-50m Sprints *3
-Zig Zag Sprint *5
-Forward & Back Shuttles *5
-Cool Down
Lower Body B:
-KOT Squats 3*10
-Nordic Eccentrics 3*6-8 ES
-Lunge Jumps 2*6 ES
-Forward Jumps 2*3-5
-Hip Flexions 3*15 ES
-Tibialis Raises 3*15