Mastering Speed and Endurance
Introduction:
As we transition into late November, Phase 2 of the pre-season training takes center stage, igniting a powerful drive for optimized performance.
Refining Intensity and Speed
Phase 2 marks a pivotal shift towards advanced techniques, pushing athletes to elevate their running speed and endurance. It demands a potent blend of mental focus and physical prowess, compelling individuals to surpass previous limits. This represents a critical juncture in the training journey, paving the way for remarkable breakthroughs.
Embracing the Grind
Patience becomes the ultimate virtue as athletes devote themselves to the relentless grind of pre-season training. Despite the allure of instant results, this phase requires unwavering perseverance, with the understanding that true mastery emerges over time. It's a testament to the indomitable spirit that drives champions towards excellence.
Preparation for the Real Test
With the upcoming season looming on the horizon, Phase 2 shapes the foundation for the rigorous challenges ahead. Every drill and workout serves as a vital piece in the intricate puzzle of preparation. It's the period where athletes fortify their mental and physical arsenal, fostering a formidable readiness for the real test.
The Art of Intense Workouts
Amidst the culmination of Phase 2, the spotlight shines on a regime of intense workouts. It's a phase where fitness reaches peak levels, aligning with an unwavering commitment to rigorous training. The program is meticulously crafted to sculpt athletes into formidable powerhouses, honing their speed, agility, and resilience.
Conclusion:
Phase 2 of pre-season training embodies a journey of resilience, discipline, and unwavering determination. It serves as a testament to the transformative power of dedication and persistence, laying the groundwork for triumph in the upcoming season.
Heres my schedule for a footballer in the off season looking to get some runs under their belt to prepare for that upcoming pre season. I have 3 sessions but you may choose 1-3 sessions per week. If you choose less than 3 move through the sessions one by one as you go rather than skipping to next week.
Week 1
Session 1:
30 min run for key position players
40 minutes easy run for everyone else
Notes: This a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast. Session 2:
5-10 minute Warm Up.
Stretch.
4-times 100m @ 60% max effort - walk back recovery.
4-times 800m off @ 60% max effort with 120-seconds recovery. 4 times 80m Sprints with walk back to start recovery.
5-10 minute Cool Down Session 3: 25-minutes easy jog + 5 times 150m @ 60% Max Effort (walk back to start line for recovery.
Notes: Make sure that you’re running the 150m efforts no faster than 60% max effort. It’s not a sprint.
Week 2
Session 1:
30 run for key position players
40 minutes easy run for everyone else
Notes: This a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast.
Session 2: 5-10 minute Warm Up.
Stretch.
4-times 100m @ 60% max effort - walk back recovery.
4-times 800m off @ 60% max effort with 120-seconds recovery.
4 times 80m Sprints with walk back to start recovery.
5-10 minute Cool Down
Session 3:
25-minutes easy jog + 3 times 300m @ 60% Max Effort (walk back to start line for recovery
Week 3
Session 1:
30 run for key position players
40 minutes easy run for everyone else
Notes: This a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast.
Session 2:
5-10 minute Warm Up.
Stretch.
4-times 100m @ 60% max effort - walk back recovery.
4-times 800m off @ 60% max effort with 120-seconds recovery.
4 times 80m Sprints with walk back to start recovery.
5-10 minute Cool Down
Session 3:
25 minutes easy jog + 3 times 300m @ 60% Max Effort (walk back to start line for recovery
Week 4
Session 1:
20 run for key position players
30 minutes easy run for everyone else
Notes: This a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast.
Session 2:
5-10 minute Warm Up.
Stretch.
4-times 100m @ 60% max effort - walk back recovery.
6-times 300m off 90-seconds. (eg: if you run 300m in 60-seconds you have 30-seconds recovery).
4 times 80m Sprints with walk back to start recovery.
5-10 minute Cool Down
Session 3:
25 minutes easy jog + 3 times 300m @ 60% Max Effort (walk back to start line for recovery Completing this phase you are ready to begin Preseason Training. For Stretching Try Some Of These: