August to October 2004

The programme has been designed so that what ever your level of fitness you are at it is adaptable to meet you needs

Optional extras – Swimming or cycling on a Sunday to improve aerobic fitness.

Alternative training programme – golf 4 times a week.

Aerobic Training runs

These are designed to improve your overall aerobic fitness. Depending on your current level of fitness you should run a steady pace for the appropriate time.  Before running you should go for a gentle jog for 2 minutes and then stretch the major muscle especially in the legs. On completion ensure you go for a 2 minute walk followed by a controlled stretch. The post jog stretching can be done in the lounge in front of the TV, while drinking a pint of water.

On the programme there are 3 levels, if you find a level too easy increase to the next level the next time you go for a run.

6 Lap times run – 2.4km run

This is a timed run around a 400m track to test player’s aerobic fitness.  For each exercise a scale has been set which players can work within thus catering for all levels of fitness.

Body Conditioning

This is designed to improve players overall conditioning and core stability

Warm up – 2 to 5 minute – either jog, skip or step ups

5 Minute stretch – dynamic and static especially the backs.

For all the exercises the emphasis is on a controlled smooth action and not speed. The final sets should be done to the point of complete failure. During rests ensure you drink some fluid and stretch muscle groups you have been working.

A.

• Crunches – arms bent with fingers touching ears, knees bent, raise upper body to no more than 45 degrees. Try to ensure your head stays still.  15 – 25 reps

• Reverse crunches – body twists when raising  upper torso, right elbow towards left knee (alternate)  15 – 25 reps

• Back raises – lie on your stomach with your fingers touching your ears. Raise upper torso off the ground 15 – 25 reps

• Repeat 1- 3  x 3 sets with a 30-1min rest between sets. – Advanced complete a 4^th set.

B.

• Dips – using a chair or something of a similar height place your palms on the chair with your back facing the chair. Arms shoulder width apart and straight, lower your body until elbow bend is approximately 90 degrees. 15 – 30 reps
• Bicep Curls or Chin Ups (If you have the facility to do this at home) 3 sets to complete failure each time.
• Press ups – either normal, raised legs, or wide arms. 15 to 30 reps

Complete 1 to 3 = 1 set, alternate between dips and press ups with a 30 – 60 seconds  rest between  each set, complete 3 times.

C.

• Leg raises – lie on your back with your arms down your side. Legs together raise your legs very slowly of the floor to no more than 45 degrees. The slower the better, 15 to 30 reps.
• Side leg raises – lie on your side with your legs straight. Slowly lift your leg upwards no more than 50 com off the ground. Swap sides to complete. 15 to 30 reps

Complete 1 & 2 back to back 1 minute rest x 3 sets – remember the slower the better.

Advanced fitness complete  B again to complete failure on each set.

Warm down – stretching focus on back and arms. Also to improve flexibility stretch hamstrings, both sides 3 times.

Speed Training

This circuit is designed to improve your overall speed and quickness.

Warm up – 5 minute light jog followed by 5 minutes of dynamic stretching. Plus static hamstring, calf and quad stretch.

A.

Running dynamics – performed over a 15 - 20  metre distance, specific action one way  followed by a gentle jog back to start.

• High knees – Jog x 2
• Heel Kicks – Jog x 2
• Ballistic Jumps – Jog x 2 (drive up off one leg, opposite knee drives up towards chest, arms stretch up high.
• Bounding – Jog (Bounding, long bouncy strides using the arms)

Rest for 1 – 2 minutes ( intake of fluid and stretch)  Level 3 x 1, Level 2 x 2, Level 1 x 3

B.

Either around a track or over a 100m length of grass.

• 4 x 100 metres, slow walk recovery over 100 metres - Level  1 & 2 ( L3 100 x 2), 
• 6 x 50 metres, slow walk recovery over 50 metres - Level 1 (Level 2 x 4, Level 3 x 2)

• 6 x 25 metres, slow walk recovery over 25 metres – Level 1 (Level 2 x 4, Level 3 x 2)

2 minute rest between each set – ensure fluid intake between sets.

Total distance – L1 – 1700m, L2 1400m, L3 1100m

‘Time to get out of your comfort zone as you will only improve your fitness if you do so’