Spring/Summer Fitness Curriculum
Off Season Cardio-respiratory Training (12 weeks)
First 3 weeks
A week refers to Monday of one week to the following Sunday.
Day 1 refers to Monday of that week.
Week 1
Day 1 Plateau 1 shuttle runs (see below)
Day 4 (Same)
Day 6 (Same)
Week 2
Day 1 Plateau 2 shuttle runs (see below)
Day 4 (Same)
Day 6 (Same)
Week 3
Day 1 Plateau 3 shuttle runs (see below)
Day 4 (Same)
Day 6 (Same)
1 shuttle run = 20 meters up & back (40 meters total) 20 meters = 65’ 7 1/2”
Plateau 1
• 8 shuttles 60 seconds rest (i.e. sprint 8 shuttles as hard as you can = 20x2x8 = 320 meters; then rest)
• 12 shuttles 90 seconds rest
• 15 shuttles 3 minutes rest, then repeat twice on days 1 and 4, 3 times on day 6
Plateau 2
• 8 shuttles 50 seconds rest
• 12 shuttles 80 seconds rest
• 15 shuttles 2 1/2 minutes rest, then repeat twice on days 1 and 4, 3 times on day 6
Plateau 3
• 8 shuttles 45 seconds rest
• 12 shuttles 70 seconds rest
• 20 shuttles one time only
• Pick 2 days other than the shuttle run days where you go for a 3 mile easy run.
Notes:
• You should aim always at maximum output
• Don’t pace yourself!
• Be strict with your rest interval (don’t have an extra breather ‘cos you start feeling sorry for yourself.
• This is as much a mental drill as it is a physical one - don’t succumb to the fatigue!
Weeks 4, 5 and 6
3 to 4 days per week run for 30 minutes (medium pace – not a jog, but not flat out)
Try not to do on consecutive days
Week 7
As first 3 weeks
Week 8
As second 3 weeks
Week 9
As first 3 weeks
Weeks 10, 11, and 12
Alternate days, four in total, like this:
Day 1 runs 40 minutes
Day 2 as first 3 weeks
Day 3 run 40 minutes
Day 4 as first 3 weeks
Notes:
The shuttle runs, if done properly, will get you close to your anaerobic threshold: that’s the point at which your body is producing lactic acid faster than it is capable of metabolizing it. It is the accumulation of this by product that sits on nerve endings and makes your legs feel like lead, and your respirations increase dramatically. Repeated exposure to this type of training will help you to cultivate a tolerance to the accompanying discomfort. The single most important element in helping you to clear lactic acid from your system is dictated by your cardio respiratory system: the more efficient it is, the quicker you will metabolize it. Hence the flip flop between the 2 types of training in the final 3 weeks. Work hard at the shuttles; they will pay dividends for you.
Off Season Weight Training (12 weeks)
Days 1 and 4
• Seated cable row
• Standing dumbbell press
• Upright row
• Dumbbell bench press
• Standing barbell curls
• Front raise
• Lat pull-down or pull-ups
Days 2 and 5
• Squats or Leg press
• Power Cleans
• Hamstring curls
• Quad extensions
• Dumbbell lunges
Days 3, 6, and 7
Off weights
Sets Reps
Weeks 1 & 2, 3, 12
Weeks 3 & 4, 4, 10
Weeks 5 & 6, 4, 8
Weeks 7 & 8 1 x 8 followed by 5 x 5
Weeks 9 & 10 2 x 15 followed by 1 x 20
Weeks 11 & 12 1 x 20 followed by 2 x 30
Notes:
• Always find the weight that allows you to do the designated number of repetitions, and no more.
• By week 8 strength levels should have increased.
• In weeks 9 – 12 you see an increase in volume (reps), this is in order to sustain the
contraction for longer periods, thus increasing local endurance, to more replicate game demands.
• Rest intervals should be around
• 90 seconds to 2 minutes at 8 to 12 reps
• No less than 3 minutes at 5 reps
• No more than 90 seconds at 20 to 30 reps
• This program is very basic. It addresses large muscle groups, but is not functionally specific, because from what I understand, as yet, you are not that
familiar with the more advanced types of training. If and when you are ready to get more specific, I’ll be more than happy to help.
“Focus on what you have to do to win the match, not on winning the match!"
Off Season Cardio-respiratory Training (12 weeks)
First 3 weeks
A week refers to Monday of one week to the following Sunday.
Day 1 refers to Monday of that week.
Week 1
Day 1 Plateau 1 shuttle runs (see below)
Day 4 (Same)
Day 6 (Same)
Week 2
Day 1 Plateau 2 shuttle runs (see below)
Day 4 (Same)
Day 6 (Same)
Week 3
Day 1 Plateau 3 shuttle runs (see below)
Day 4 (Same)
Day 6 (Same)
1 shuttle run = 20 meters up & back (40 meters total) 20 meters = 65’ 7 1/2”
Plateau 1
• 8 shuttles 60 seconds rest (i.e. sprint 8 shuttles as hard as you can = 20x2x8 = 320 meters; then rest)
• 12 shuttles 90 seconds rest
• 15 shuttles 3 minutes rest, then repeat twice on days 1 and 4, 3 times on day 6
Plateau 2
• 8 shuttles 50 seconds rest
• 12 shuttles 80 seconds rest
• 15 shuttles 2 1/2 minutes rest, then repeat twice on days 1 and 4, 3 times on day 6
Plateau 3
• 8 shuttles 45 seconds rest
• 12 shuttles 70 seconds rest
• 20 shuttles one time only
• Pick 2 days other than the shuttle run days where you go for a 3 mile easy run.
Notes:
• You should aim always at maximum output
• Don’t pace yourself!
• Be strict with your rest interval (don’t have an extra breather ‘cos you start feeling sorry for yourself.
• This is as much a mental drill as it is a physical one - don’t succumb to the fatigue!
Weeks 4, 5 and 6
3 to 4 days per week run for 30 minutes (medium pace – not a jog, but not flat out)
Try not to do on consecutive days
Week 7
As first 3 weeks
Week 8
As second 3 weeks
Week 9
As first 3 weeks
Weeks 10, 11, and 12
Alternate days, four in total, like this:
Day 1 runs 40 minutes
Day 2 as first 3 weeks
Day 3 run 40 minutes
Day 4 as first 3 weeks
Notes:
The shuttle runs, if done properly, will get you close to your anaerobic threshold: that’s the point at which your body is producing lactic acid faster than it is capable of metabolizing it. It is the accumulation of this by product that sits on nerve endings and makes your legs feel like lead, and your respirations increase dramatically. Repeated exposure to this type of training will help you to cultivate a tolerance to the accompanying discomfort. The single most important element in helping you to clear lactic acid from your system is dictated by your cardio respiratory system: the more efficient it is, the quicker you will metabolize it. Hence the flip flop between the 2 types of training in the final 3 weeks. Work hard at the shuttles; they will pay dividends for you.
Off Season Weight Training (12 weeks)
Days 1 and 4
• Seated cable row
• Standing dumbbell press
• Upright row
• Dumbbell bench press
• Standing barbell curls
• Front raise
• Lat pull-down or pull-ups
Days 2 and 5
• Squats or Leg press
• Power Cleans
• Hamstring curls
• Quad extensions
• Dumbbell lunges
Days 3, 6, and 7
Off weights
Sets Reps
Weeks 1 & 2, 3, 12
Weeks 3 & 4, 4, 10
Weeks 5 & 6, 4, 8
Weeks 7 & 8 1 x 8 followed by 5 x 5
Weeks 9 & 10 2 x 15 followed by 1 x 20
Weeks 11 & 12 1 x 20 followed by 2 x 30
Notes:
• Always find the weight that allows you to do the designated number of repetitions, and no more.
• By week 8 strength levels should have increased.
• In weeks 9 – 12 you see an increase in volume (reps), this is in order to sustain the
contraction for longer periods, thus increasing local endurance, to more replicate game demands.
• Rest intervals should be around
• 90 seconds to 2 minutes at 8 to 12 reps
• No less than 3 minutes at 5 reps
• No more than 90 seconds at 20 to 30 reps
• This program is very basic. It addresses large muscle groups, but is not functionally specific, because from what I understand, as yet, you are not that
familiar with the more advanced types of training. If and when you are ready to get more specific, I’ll be more than happy to help.
“Focus on what you have to do to win the match, not on winning the match!"