Elite Performer 3

Training Programme

I will write a training programme for Patrice Evra the Manchester United FC left back, within the programme I will refer to their fitness regime, dietary requirements and his competition entry. Once complete I will review the programme and provide an action plan for further improvements.

Training programme - for start of the English Premiership season 07/08

* Elite Performer - Patrice Evra

* Long term SMART target - play 30 matches in all competitions by end of season

* Mid term SMART target - improve cardiovascular. Run 10k in 35-38mins by July 1st

* Short term SMART target week 1 - improve cardiovascular. run 5k in 18-24mins

* Short term SMART target week 2 - improve crossing accuracy. Cross 20 out of 30 balls into the 6yard box.

* Short term SMART target week 3 - run 10k in 40-44mins.

* Short term SMART target week 4 - Cross 25-30 out of 30 balls into the six yard box.

Patrice Evra will cross 30 balls from the circle and aim to land all 30 balls into the 6yard box marked by the arrow.

The four week programme will consist of 28 days, I will now allocate each day with the appropriate type of training.

Day

Activity

Technology

Time

-

* Aerobic/cardiovascular

* Positional technique

Treadmill, heart rate monitor

Video analysis

0.00-12.00

4.00-17.00

2 -

* Crossing + set pieces

* Weight session

-

-

0.00-12.00

5.00-17.00

3 -

* Swimming

Heart rate monitor

0.00-12.00

4 -

* Flexibility

* Aerobic/cardiovascular

-

Treadmill, heart rate monitor

0.00-12.00

4.00-16.00

5 -

* Resistance work

* Crossing + set pieces

Weight machines, Dyna band

-

0.00-12.00

4.00-16.00

6 -

* Anaerobic session

* Nutritional analysis

Heart rate monitor

Nutritional analysis

0.00-12.00

4.00-15.00

7 -

REST DAY

8 -

* Fitness/skills assessment

Stop watch, heart rate monitor, peak flow test

0.00-15.00

9 -

* Aerobic/cardiovascular

* Ball work

Heart rate monitor

0.00-12.00

4.00-16.00

0 -

* Friendly ManU V Fulham

-

2.15-14.00

1 -

* Swimming

* Match analysis

Heart rate monitor

Video analysis

0.00-12.00

5.00-18.00

2 -

* Crossing + set pieces

* Weight session

-

-

0.00-12.00

5.00-17.00

3 -

* Anaerobic session

* Nutritional analysis

Heart rate monitor

Nutritional analysis

0.00-12.00

4.00-15.00

4 -

REST DAY

5 -

* Aerobic/cardiovascular

* Positional technique

Treadmill, heart rate monitor

Video analysis

0.00-12.00

4.00-17.00

6 -

* Crossing + set pieces

* Weight session

-

-

0.00-12.00

5.00-17.00

7 -

* Swimming

Heart rate monitor

0.00-12.00

8 -

* Flexibility

* Aerobic/cardiovascular

-

Treadmill, heart rate monitor

0.00-12.00

4.00-16.00

9 -

* Resistance work

* Crossing + set pieces

Weight machines, Dyna band

-

0.00-12.00

4.00-16.00

20 -

* Anaerobic session

* Nutritional analysis

Heart rate monitor

Nutritional analysis

0.00-12.00

4.00-15.00

21 -

REST DAY

22 -

* Friendly Derby V ManU

-

7.15-19.00

23 -

* Fitness/skills assessment

* Swimming

Stop watch, heart rate monitor, peak flow test

Heart rate monitor

0.00-15.00
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7.00-18.00

24 -

* Crossing + set pieces

* Resistance training

-

Weight machines, Dyna band

0.00-12.00

4.00-16.00

25 -

* Aerobic/cardiovascular

* Match analysis

Treadmill, heart rate monitor

Video analysis

0.00-12.00

5.00-18.00

26 -

* Sport specific exercises

* Free session

-

Heart rate monitor

0.00-13.00

5.00-17.00

27 -

* Anaerobic session

* Nutritional analysis

Heart ...

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