Year 7 and 8
schedule
The schedule starts from Monday 3rd August when you should complete your GYM, RUN, OFF-FEET CONDITIONING, and MOBILITY sessions.
Try and stick to the schedule as best as you can but if it doesn’t work for you then please feel free to work it around any other commitments.
The way it has been structured is the optimum option for completing a thorough and comprehensive pre-season block.
Week 1
| day |
Monday (03/08/26) |
Tuesday (04/08/26) |
wednesday (05/08/26) |
thursday (06/08/26) |
Friday (07/08/26) |
saturday (08/08/26) |
sunday (09/08/26) |
|---|---|---|---|---|---|---|---|
| Run | RUN 1 | RUN 2 | |||||
| Gym | LOWERS | UPPERS | |||||
| Other | MOBILITY | OFF FEET | MOBILITY |
Week 2
| Day |
Monday (10/08/26) |
Tuesday (11/08/26) |
wednesday (12/08/26) |
thursday (13/08/26) |
Friday (14/08/26) |
saturday (15/08/26) |
sunday (16/8/26) |
|---|---|---|---|---|---|---|---|
| Run |
|
RUN 1 |
|
RUN 2 | |||
| Gym | LOWERS | UPPERS | |||||
| Other | MOBILITY | OFF FEET | MOBILITY |
GYM PROGRAMME
UPPERS
| EXERCISE | SETS | REPS |
|---|---|---|
| Press Ups | 3 | 5 |
| Inverted Row | 3 | 5 |
| DB Shoulder Press | 3 | 5 |
| Cable Lateral Pulldown | 3 | 10 |
| DB Chest Fly | 3 | 10 |
| DB Lateral Raise | 3 | 10 |
| DB Bicep Curl | 3 | 8 |
| Tricep Ropes | 3 | 12 |
LOWERS
| EXERCISE | SETS | REPS |
|---|---|---|
| Goblet Squat | 3 | 8 |
| Elevated Hamstring Bridge | 3 | 5 |
| BB Hip Thrust | 3 | 5 |
| Leg Extension | 3 | 10 |
| Hamstring Curl | 3 | 10 |
| Walking Lunges | 3 | 8 each side |
| Calf Raise | 3 | 10 |
running
During your time off you have runs to complete! Completing them allows you to come back in at an acceptable standard and limit the chance of load related injuries from doing nothing in your holiday.
There is a schedule laid out of when to complete each run. If you can’t complete it on a certain day, you can move it but make sure the runs are completed in the same order. On days where you have runs and gym, make sure you run first. Make sure when you run you are in appropriate footwear, ie boots for grass, running trainers for road.
Each session is easy to follow and will be programmed off time and perceived exertion.
If you are training with a team during the break you don’t need to complete this.
running warm up
| activation | dynamics | run-specific | |||
|---|---|---|---|---|---|
| Cobras | X6 | Hamstring Sweeps | 2 X 10m | High Skips | 2 x 20m |
| Calf Pumps | X20 | Lunge and Twist | 2 X 10m | Skips for Distance | 2 x 20m |
| Inchworms | X5 | Knee Hugs | 2 X 10m | 75% Sprint | 2 x 20m |
| Dynamic Hamstring | X10 | Single RDL | 2 X 10m | 90% Sprint | 1 x 20m |
| Hamstring Kicks | X10 | Toe Walks | 2 X 10m | ||
| Adductor Kicks | X10 | Side Shuffle | 2 X 10m | ||
| Hip 90/90s | X6 | Carioca | 2 X 10m | ||
| BW Squats | X10 | Carioca w/Hi Knee | 2 X 10m |
Running sessions
| RUN 1 - LONG INTERVALS | |||
|---|---|---|---|
| wEEK | SETS | WORK | REST |
| 1 | 4 | 4:00 | 2:00 |
| 2 | 4 | 4:30 | 2:00 |
| 3 | 4 | 4:30 | 1:30 |
| 4 | 5 | 4:30 | 1:30 |
| RUN 2 - SHORT INTERVALS | |||
|---|---|---|---|
| WEEK | SETS | WORK | REST |
| 1 | 10 | 1:00 | 1:00 |
| 2 | 10 | 1:30 | 1:00 |
| 3 | 10 | 1:30 | 1:00 |
| 4 | 10 | 2:00 | 1:00 |
*Make sure you warm up thoroughly before starting the session. Push hard in the work periods and a slow recovery run during the rest.
OFF FEET CONDITIONING
If you want to do some top ups DON’T run. Use these off feet options instead:
CORE CIRCUITS
Optional if you want to add them in. Complete circuit through twice, rest for 90s, then complete twice through again.
| CIRCUIT 1 | CIRCUIT 2 | ||
|---|---|---|---|
| Deadbugs | x8es | Aleknas | x10 |
| Russian Twists | x10es | Heel Taps | x10es |
| V-Hold | x30s | Side Plank Left | x30s |
| Mountain Climbers | x30 | Bicycle Kicks | x10es |
| Plank | x30s | Side Plank Right | x30s |
*If you are unsure of any exercise, click on the hyperlink.
MOBILITY
Complete the full body mobility circuit twice through:
| Cobras | x5 |
| Side Lying Book Openers | x8es |
| Hip 90/90s | x8es |
| Fire Hydrants | x8es |
| Adductor Rockers | x8es |
| Calf Raises | x15 |
*If you are unsure of any exercise, click on the hyperlink.
