Fast walk 5
fast run 5
jog 7
up hill jog 5
fast skip 7
slow skip 1
the total time for the fartlek training will be 30minutues
after I will do a 5 minute walk and a 5 minute stretch
week2 Sunday
I will start by doing a 5minute jog and a 5minute stretch
on Sunday first I will do a on this day I will play a 30 minute match because I think I have not trained myself enough to overload my self and to see if I have made any progression .
At the end of the match I will do a 5minute walk and a 5minute stretch to cool down
Week 3 Monday
On this day I will start of with a shorter warm up which will be 4 minutes hogging and 4mintues stretching after I have done that for 12 minutes I will practice my dribbling skills.
The main activity of the day will be weight training to increase my power.
To increase power , I will have to use a heavy load and a small number of repetitions, lifting the load as fast as possible.
I will lift 30 kg as fast as possible and will do a small number of repetitions this will take 5 minutes after this I will rest another 5 minutes then I will do the same again I will repeat this process 3times this main activity will take approximately 30minutues after I have done the main activity for the day
I will carry on a bit with my dribbling then I will do a cool down for 8minutues 4minutues jogging and 4minutues stretching.
Week 3 Wednesday
on this day I will start of with a warm up which will be 4 minute jog and a 4minute stretching exercise after this I will work on my shooting for 12 minutes so the total time for the warm up will be 20 minutes
for the day will be a continuous run at the same pace, I will run a distance of 3000m
in 30inutues or under. there will be no rest till I have finished the run.
After I have finished I will practice my shooting again for 5mintues after I will do a 5minute walk and 5 minute stretch as a cool down
Week 3 Friday
I will start this day of by doing a 20 minute warm up I will do a 4 minute jog and a 4minute stretch
after I will do a 12 minute passing session to improve my passing then In the main activity
of the day I will try to improve my strength by
Lifting a heavy load with a small number of repetitions
I will lift 40kg steadily with a small number of repetitions and I will do this for 5 minutes after I will take a rest for 5 minutes and then I will repeat this 3 times and the total time should be 30minutues after this I will do another 5minute passing session and then I will do 5minute jog and a 5minute stretch as a cool down
Week 4 Monday
On Monday I will start of with a warm up I will do a 4 minute
jog and a 5minute stretch and for 10 minutes I will practice my shooting
after the warm up the main activity for the day will be circuit training the circuit will consist of 5 stations:
- Press up
- bench press
- Illinois agility run
- step ups
- Shuttle run
I will spend 60seconds on each station then a 30 second rest I will repeat the circuit 3 times this will be approximately 20 minutes long and then I will do a warm down 10minutues practising my shooting 5minutues walking and 5minutues stretching
Week 4 Wednesday
I will start this day by doing a quick 20 minute warm up this will be 4 minute jog and a 4minute stretch I will stretch mostly my arms because I will be increasing my cardiovascular and muscular endurance by weights today.
After I will do a 12 minute session of dribbling that will be the end of my warm up
The main activity of the day will be weight training to improve my muscular endurance and my cardiovascular endurance to do this I must
use a small amount of weights and use lots of repetition weights I will do this for 10 minutes and take a 5minute rest then I will do this again for another 10 minutes then take another 5minute rest
he main activity of the day will be 30minutues long after that I will
do a 5 dribbling and then after I will do a 4minte jog and the a 4minute stretch
Week4 Friday
On this day I will a 20 minute warm up 4 minute jog and a 4minute stretch after I will do a 12minute passing session then the main activity of the day will be fartlek training
in the training I will do
activity time (minute)
Fast run 5
Jog 6
Fast uphill run 5
Fast skipping 7
Jog 4
Walk 3
The total time for the main activity will be 30 minutes
after that I will do a cool down 5minute passing session and a 5minute jog and a 5minute stretch
Week 4 Sunday
Today I will play a 40 minute minute match I have chosen a 40minute match to overload myself and see if I have made any progression for the past two weeks
before the match I will start of by doing a quick warm up like 4minute jog and a 4minute stretch
and then after the match I will do a cool down consisting of a 4minute jog and a 4minute stretch
Week 5 Monday
I will do a 15 minute warm up 3minute jog a 3minute stretch and a 9minute shooting session
the main activity for the day will be continuous running and this will be for 35 minutes
after I have done the running I will the do a cool down which will be for 15 minutes it will be 5minute passing session and a 5 minute jog and a 5minute passing section.
Week 5 Wednesday
On this day I will do a 15 minute warm up I will start with a 5 minute jog and then I will do 5minute dribbling session then 5 minute stretch but I will stretch mostly my arms as main activity for today is weight training because I have to increase my power. I will lift 40 kg as fast as possible and will do a small number of repetitions this will take 7.5 minutes after this I will rest another 2.5minutes then I will do the same again I will repeat this process 3times this main activity will take approximately 30minutues after I have done the main activity for the day I will then start to do the cool down which will be 5minute
Week 5 Thursday
I will start with a 15 minute warm up 5minute jog 5minute stretch and a 5minnute 5minute shooting session
the main activity of the day will be circuit training this circuit training will consist of 5 stations I will spend 1 minute and 30 seconds on each station and have a 30 second rest I will repeat the circuit 3 times which means the activity will last 30 minutes after I have done that I will do a cool down which will last 15 minutes I will do 5 minute shooting and then I will do a 5minute jog then a 5 minutes stretch
Week 5 Saturday
Today I will do a 15 minute warm up 5 ,minute jog and a 5minut stretch then I will do a quick dribbling session and then The main activity of the day will be
fartlek training I am going to overload my self on this day
I will do:
activity time (minute)
Fast run 7
Fast uphill run 7
Fast skipping 7
jog 7
Fast Run 7
the total time for that exercise is 35minutues after I have finished the main activity I will do a 5minute shooting session 5minute jog and a 5minute stretch as a cool down
Week 6 Monday
I will start this day off by doing a warm up which will be 5 minutes shooting session 5minutues jogging session and 5 minutes stretching.
After I have done this the main activity for the day will be continuous running and this will be for 40 minutes
after I have done the running I will do a cool down 5minute shooting session and then a 5 minute jog and then a 5minute stretch.
Week 6 Wednesday
I will do a 15 minute warm up I will start with a 5 minute jog and then I will do 5minute dribbling session then 5 minute stretch but I will stretch mostly my arms as main activity for today is weight training because I have to increase my power. will lift 45 kg as fast as possible and will do a small number of repetitions this will take 10 minutes after this I will rest another 2.5minutes then I will do the same again I will repeat this process 3times this main activity will take approximately 35minutues after I have done the main activity for the day I will then start to do the cool down which will be 5minute Dribbling session then 5minute jogging then 5minute stretch
week 6 Thursday
I will start of with a warm up I will do a 5 minute
jog and a 5minute stretch and for 10 minutes I will practice my shooting
after the warm up the main activity for the day will be circuit training the circuit will consist of 5 stations:
- Press up
- bench press
- Illinois agility run
- step ups
- Shuttle run
- Sit ups
I will spend 90seconds on each station then a 30 second rest I will repeat the circuit 3 times this will be approximately 30 minutes long and then I will do a warm down 10minutues practising my shooting 5minutues walking and 5minutues stretching
Week 6 Saturday
Today I will do a 15 minute warm up 5 ,minute jog and a 5minut stretch then I will do a quick 5 dribbling session and then The main activity of the day will be
fartlek training As this is my last training session I will try to overload my self more than normal
I will do:
activity time (minute)
Fast run 10
Fast uphill run 7
Fast skipping 6
jog 6
Fast Run 10
Knee lift 7
the total time for that exercise is 46 minutes after I have finished the main activity I will do a 5minute shooting session 5minute jog and a 5minute stretch as a cool down
Week 6 Sunday
Today as it is my last day I will play a 60 minute minute match I have chosen a 60 minute match to overload myself and see if I have made any progress in the six-week training program
before the match I will start of by doing a quick warm up like 5minute jog and a 5minute stretch
and then after the match I will do a cool down consisting of a 5minute jog and a 5minute stretch
That Is the end of My six Week Training Program
