time off

Try and have a decent rest, if you can. Use this time to switch off and relax, mentally and physically! Northing has been planned until August, so rest before hand.

Fuel for development! Try to consume 1g of protein per kg of bodyweight a day. Keep hydrated by drinking 2/3 litres of water a day.

The best form of recovery is sleep! Make sure you are getting at least eight hours a night. Make sure you use whatever recovery techniques work for you!

why complete the programme?

In the summer when competition is light, it is the perfect time to work on elements of your physical training which is too taxing during the season. For example, increasing muscle mass.

Conducting this training during the offseason and not ceasing exercise entirely, will aid your robustness. This in turn limits the risk of injury when returning to sport.

Keeping your aerobic fitness ‘topped up’ allows you to hit the ground running when returning to sport. It won’t take you as long to return to ‘match fitness’.

schedule

Starting from Monday 3rd August there is a schedule 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 schedule it around any other commitments.

The way it has been structured is the optimum option for completing a thorough and comprehensive preseason block.

Week 1

GYM PROGRAMME

You will have two gym sessions (one Uppers, one Lowers) and one optional extra gym session to complete.

Each exercise will have hyperlinks to demonstration videos so that you can see how each exercise is done.

Please ensure you load appropriately and prioritise technique over load lifted.

 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 time off.

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 warming up

running sessions 

*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.

 *If you are unsure of any exercise, click on the hyperlink.

 *If you are unsure of any exercise, click on the hyperlink. 

recovery techniques

enjoy your break!