CUMBERLAND UNITED 2021 – OFF-SEASON PREPERATION PROGRAM

CUMBERLAND UNITED 2021 – OFF-SEASON PREPERATION PROGRAM

The attached program is a guide to ensure that you condition your muscles and joints in
preparation for the intense pre-season. The conditioning program contained in this booklet
outlines what you are required to do over the off-season period. You must complete your sessions
as prescribed on the designated days. Refer to the two week Training Calendar document to see
the plan for each day.
 
If you follow your program as prescribed, you can expect to be physically prepared for the first
session back after the break, and you’ll give yourself the best possible chance to reach your
performance targets upon return.
 
Note: Please ensure that you only run on grass surfaces (i.e. under no circumstances are you to
do any road running/running along the beach
CUMBERLAND UNITED 2021 – OFF-SEASON PREPERATION PROGRAM

Strength and Conditioning Program

We recommend that you be proactive in finding a personal trainer with the appropriate facilities
to help you improve your athletic ability. I highly recommend Neven Antic, he is the owner and
head trainer at D8 Training, and only a stones throw from the club. Make sure you Introduce
yourself as a Cumberland United Player
 
Check out his website: https://d8training.com.au/#

I have also attached a core exercise session to help you work on TRUNK STABILITY AND
CONDITIONING. These exercises can be done as a session at home.

If you have any questions, please touch base

CUMBERLAND UNITED 2021 – OFF-SEASON PREPERATION PROGRAM

Rehabilitation Program
 
For those in rehab, please continue to liaise with Sean and Steve to ensure that you are
progressing and doing what is required over the break. This will put yourself in the best position
to integrate back into training at the commencement of pre-season.
 
Injury Management
 
It is imperative that any new injury sustained over the off-season period is reported to either
Sean or Steve, Irrespective of how minor you may think it is. This way the matter can be resolved
as soon as possible.

Do not leave on-going injury problems unseen until you return to pre-season.

Sean Bushby – 0413 106 264 (Physio)

 
Steve O’Donnell – 0421 951 916 (physio)
CUMBERLAND UNITED 2021 – OFF-SEASON PREPERATION PROGRAM

Summary
 
The off-season presents a good opportunity to enjoy time with family and friends, but you also
must understand that we need to uphold training standards & values over the break. As a
minimum remember the following key standards and expectations:
 
Follow the program – See two week calendar
 
Report Injuries – Any concern not reported leaves you at risk upon return.

Eat Healthy – Be mind full of your drinking and eating habits.

 
 
KEY DATES:
Return - Mon 22nd Nov 2021
Christmas Break - Thurs 23rd Dec 2021 – Sun 2nd Jan 2022
Post-Christmas Return - Mon 3rd Jan 2022
Season Start – Weekend commencing Fri 18th Feb (TBC).
 CUFC 2 WEEK PREPERATION FITNESS PROGRAM
Week 1 Week 2
8th Nov-14th Nov 15th Nov-21st Nov

Mon Aerobic Conditioning Aerobic Conditioning

Easy 30 Minutes (E 30) Easy 30 Minutes (E 30)
run at half speed. Record run at half speed. Record
time. time.

Tues Aerobic Conditioning Aerobic Conditioning

Back Tracker 1 (BT1) Back Tracker 2 (BT2)
Run easy out in one direction for 25minutes On the way Run easy out in one direction for 25minutes On the way
back increase pace arriving in 19-­‐21 minutes. back increase pace arriving in 17 - 19 minutes.
Trunk stability and conditioning (can be done at home) Trunk stability and conditioning (can be done at home)

Wed OFF OFF

Thurs Anaerobic Conditioning Anaerobic Conditioning

Shuttle Run 22 (SR22) Shuttle Run 22 (SR22)
Place two cones 22 yards apart from one another. Place two cones 22 yards apart from one another.
There and back 3 times is one Rep, 30 sec rest, repeat 4 There and back 4 times is one Rep, 30 sec rest, repeat 4
more times. 5 Reps makes 1 Set. Complete 3 Sets. 3 minute more times. 5 Reps makes 1 Set. Complete 3 Sets. 2 minute
break between sets. break between sets.
Trunk stability and conditioning (can be done at home) Trunk stability and conditioning (can be done at home)

Fri OFF OFF

Aerobic Conditioning Aerobic Conditioning
3km Challenge 5km Challenge
Sat Record time, snapshot and send to coach. Record time, snapshot and
send to coach.

Sun OFF OFF

 CUFC 2 WEEK PREPERATION FITNESS PROGRAM
Warm-Up/Cool-Down
Prior to doing each workout a proper Warm-Up for a minimum 8-10 minutes
should be done to avoid injury and produce maximum results during each workout.
This could be jogging with light exercise of the major muscle groups, juggling a ball
while dribbling around a pitch or whatever else to get you into a good sweat.
A Cool-Down after a workout of at least 8-10 minutes with static stretching is to
be done to properly recover for the next days workout and should be continued all
week long for maximum results.

Rest Days
Please listen to your body and use these days to their fullest. Thinking you’re going
to run on your days off to do more will only be counter productive in the long run. I
suggest as an option, including either a walk or swim with a Static Stretching routine as a means
to help with muscle recovery, increase injury prevention and gain flexibility on your
days off.

Additional Information
One large stride will roughly equal 1 yard (if you have no other way to gage the shuttle run measurement).
If the workouts are too difficult or too easy adjust appropriately, the important thing is to see improvement
over the 2 weeks.
 CUFC STRENGTH, CORE & MOBILTY PROGRAM
 
TRUNK STABILITY AND CONDITIONING (CAN BE DONE AT HOME)
 
**Aim for these work periods – in good posture/form
- If uncomfortable during a prone exercise, keep hips up/straight and don’t let lower bag sag.
- Word hard and challenge yourself with the number of sets/reps, but listen to your body and genuine pain.
 
1st set
Front plank 1min, Right plank 45secs-1mins, Left plank 45secs-1min (keep body/hips parallel to the floor)
20-30 Dead Bugs - opposite arm and leg (keep lower back pushed firm into the floor – pelvic tilt up)
20-30 bridges with alternating knee extend (keep lower back pushed firm into the floor – pelvic tilt up) (if any knee issues do
double leg – no extensions)
20-30 push ups
 
2nd set
Front plank 45 secs, Right plank 30-45 secs, Left plank 30-45 sec
20-30 Dead Bugs - opposite arm and leg
20-30 bridges with alternating knee extend
20-30 push ups
 
3rd set
Front plank 30 secs, Right plank 30 secs, Left plank 30 secs
20-30 Dead Bugs - opposite arm and leg
20-30 bridges with alternating knee extend
20-30 push ups
 CUFC STRENGTH, CORE & MOBILTY PROGRAM
 
Front plank/Side plank Dead Bugs

Single and Double Glute Bridges Push Ups

CUMBERLAND UNITED 2021 – OFF-SEASON PREPERATION PROGRAM

Off- Season Nutrition

The off season is a time for relaxing and taking a break from the stress of the main competitive
sporting season. Take advantage of this time, but still be careful not to ‘blow out’ as it will then
be more difficult to get back into shape for the next season.

Aims and Goals

If body weight is a concern, try to maintain the levels you achieved during the season, or to get
into better shape when you return to the club for pre-season training.

The basic rules apply:

• Avoid too many high fat foods like takeaways (KFC, etc), deep fried foods (spring rolls), very
oily dishes (creamy pasta, coconut milk curries).
• Aim to have some vegetables or salad with your meals.
• Avoid excess high calorie food and drinks with meals like chips and soft drinks.
REMEMBER: It is not as easy to burn off these extra kilojoules when you are not training as hard
as pre-season and during the season
CUMBERLAND UNITED 2021 – OFF-SEASON PREPERATION PROGRAM
Off – Season Nutrition

Last game of the season – Monday 1st Nov

• Time to mentally and physically recover and rejuvenate.
Week commencing Preparation Program.
Monday 1st Nov – Monday 8th Nov

• Eat healthy Monday to Friday.

• Relax on weekends ONLY!
• Minimise alcohol consumption.
• When training starts, a flush run doesn’t justify splurging on junk food!

Two week Preparation Program.

Monday 8th Nov – Monday 22nd Nov
• EAT TO TRAIN! Healthy food and plenty of it!
• Hydrate with water and other non-alcoholic beverages (35mL/kg of fluid per day: 80kg = 2.8L
at least).
• Eat real food! Timing is everything so practice fuelling around sessions and recovering after,
just as you will in preseason!