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    ACADEMY FOOTBALL FITNESS 16 WEEKS REGIME

    Academy Football Fitness 16 Weeks Regime

    This has been taken from a premiership clubs football academy as a training regime for individuals to improve there overall fitness.

    Week 1 of 16 weeks of academy football fitness regime.

    Day 1
    · Walk-jog for 20 minutes (jog for 2min, walk for 2min, etc)
    · 1 x press-up max score
    · 2 x 5 dorsal raises
    · 2 x 5 tricep dips
    · 1 x sit-up max score
    · Rest 30-90 sec between sets

     

    Day 2 · Rest day

    Day 3
    · 10-minute warm-up
    · Run fast for 30sec, rest for 2 minutes, repeat 5 times
    · 10-minute cool-down

    Day 4 · Rest day

    Day 5
    · Walk-jog for 20 minutes (walk for 1min, jog for 3min, repeat 5 times)
    · 1 x press-up max
    · 1 x 5 dorsal raises
    · 1 x 5 tricep dips
    · 1 x sit-up max

    Day 6 · Rest day

     

    Day 7
    · Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

    Week 2

    Day 1
    · Walk-jog for 20 minutes (walk for 1min, jog for 3min, etc)
    · 2 x press-up max
    · 2 x 6 dorsal raises
    · 2 x 6 tricep dips
    · 2 x sit-up max
    · Rest 30-90sec between sets

    Day 2 · Rest day

    Day 3
    · 10-minute warm-up
    · Run fast for 40 sec, rest for 2 minutes, repeat 5 times
    · 10-minute cool-down

    Day 4 · Rest day

    Day 5
    · Walk-jog for 20 minutes (jog for 4min, walk for 1min, repeat 4 times)
    · 2 x press-up max
    · 2 x 6 dorsal raises
    · 2 x 6 tricep dips
    · 2 x sit-up max

    Day 6 · Rest day

     

    Day 7
    · Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

    Week 3

    Day 1
    · Jog for 20 minutes (jog for 5min, rest for 1min, etc)
    · 3 x 1/4 press-up max
    · 2 x 7 dorsal raises
    · 2 x 7 tricep dips
    · 3 x 1/2 sit-up max
    · Rest 30-90sec between sets

    Day 2 · Rest day

    Day 3
    · 10-minute warm-up
    · Run fast for 1 minute, run slowly for 2min, repeat 5 times
    · 10-minute cool-down

    Day 4 · Rest day

    Day 5
    · Walk-jog for 15 minutes
    · 3 x press-up max
    · 2 x 7 dorsal raises
    · 2 x 7 tricep dips
    · 3 x sit-up max

    Day 6 · Rest day

    Day 7
    · Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

    Week 4

    Day 1
    · Jog for 15 minutes
    · 3 x 1/3 press-up max
    · 2 x 8 dorsal raises
    · 2 x 8 tricep dips
    · 3 x 1/3 sit-up max
    · Rest 30-90sec between sets

    Day 2 · Rest day

    Day 3
    · 10-minute warm-up
    · Run fast for 1 minutes, run slowly for 1min, repeat 5 times
    · 10-minute cool-down

    Day 4 · Rest day

    Day 5
    · Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

    Day 6 · Rest day

    Day 7: fitness assessment
    · Press-ups for 2 minutes to establish new max score
    · Sit-ups for 2min to establish new max score
    · 1.5-mile timed run

    Level 2
    Week 5

    Day 1
    · Steady run for 18 minutes
    · 3 x press-up max
    · 3 x 8 squats
    · 3 x sit-up max
    · 3 x 8 dorsal raises
    · Rest 30-90sec between sets

    Day 2 · Rest day

    Day 3
    · 10-15 minute warm-up
    · Run hard for 1 minute, recover for 1 min, repeat for 10min
    · 10-minute cool-down

    Day 4
    · Rest day

    Day 5
    · 10-minute warm-up
    · Circuit training: 2 x 12 of each exercise (see below for list)
    · 10-minute cool-down

    Day 6
    · Rest day

    Day 7
    · Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 15-20min

    Week 6

    Day 1
    · Steady run for 20 minutes
    · 3 x press-up max
    · 3 x 10 lunges
    · 3 x sit-up max
    · 3 x 8 dorsal raises
    · Rest 30-90sec between sets

    Day 2 · Rest day

    Day 3
    · 10-15 minute warm-up
    · Run hard for 1 minute, recover for 1 min, continue for 10min
    · 10-minute cool-down
    Day 4
    · Rest day
    Day 5
    · 10-minute warm-up
    · Circuit training: 2 x 12 of each exercise (see below for list)
    · 10-minute cool-down

    Day 6
    · Rest day

    Day 7
    · Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

    Week 7

    Day 1
    · Steady run for 20 minutes
    · 3 x press-up max
    · 3 x 12 squats
    · 3 x sit-up max
    · 3 x 12 dorsal raises
    · Rest 30-90sec between sets

    Day 2 · Rest day

    Day 3
    · 10-15 minute warm-up
    · Run hard for 1 minute, recover for 1 min, continue for 12min
    · 10-minute cool-down
    Day 4
    · Rest day
    Day 5
    · 10-minute warm-up
    · Circuit training: 3 x 12 of each exercise (see below for list)
    · 10-minute cool-down
    Day 6
    · Rest day
    WWW.TONYS-SOCCER-SCHOOL.COM
    Day 7
    · Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

    Week 8

    Day 1
    · Steady run for 25-30 minutes
    · 3 x press-up max
    · 3 x14 lunges
    · 3 x sit-up max
    · 3 x 14 dorsal raises
    · Rest 30-90sec between sets

    Day 2 · Rest day

    Day 3
    · 10-15 minute warm-up
    · Run hard for 1 minute, recover for 1 min, continue for 12min
    · 10-minute cool-down

    Day 4 · Rest day

    Day 5
    · 10-minute warm-up
    · Brisk walk-run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
    · 10-minute cool-down

    Day 6 · Rest day

    Day 7: fitness assessment
    · Press-ups for 2 minutes to establish new max score
    · Sit-ups for 2min to establish new max score
    · 1.5-mile timed run

    Level 3

    Week 9

    Day 1
    · Steady run for 25-30 minutes
    · 4 x press-up max
    · 4 x 12 squats
    · 4 x sit-up max
    · 4 x 12 dorsal raises
    · Rest 30-90sec between sets
    Day 2
    · Rest day
    Day 3
    · 10-15 minute warm-up
    · Run hard for 1 minute, recover for 1 min, continue for 14min
    · 10-minute cool-down
    WWW.TONYS-SOCCER-SCHOOL.COM

    Day 4 · Rest day

    Day 5
    · 10-minute warm-up
    · Circuit training: 3 x 15 of each exercise (see below for list)
    · 10-minute cool-down

    Day 6 · Rest day

    Day 7
    · Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min
    Week 10

    Day 1
    · Steady run for 25-30 minutes
    · 4 x press-up max
    · 4 x 14 lunges
    · 4 x sit-up max
    · 4 x 14 dorsal raises
    · Rest 30-90sec between sets

    Day 2 · Rest day

    Day 3
    · 10-15 minute warm-up
    · Run hard for 1 minute, recover for 1 min, continue for 14min
    · 10-minute cool-down
    Day 4
    · Rest day
    Day 5
    · 10-minute warm-up
    · Circuit training: 3 x 15 of each exercise (see below for list)
    · 10-minute cool-down

    Day 6
    · Rest day

    Day 7
    · Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-30min
    Week 11

    Day 1
    · Steady run for 25-30 minutes
    · 4 x 20 chin-ups
    · 4 x 16 squats
    · 4 x sit-up max
    · 4 x 16 dorsal raises
    · Rest 30-90sec between sets

    Day 2 · Rest day

    Day 3
    · 10-15 minute warm-up
    · Run hard for 1 minute, recover for 1 min, continue for 16min
    · 10-minute cool-down
    WWW.TONYS-SOCCER-SCHOOL.COM

    Day 4 · Rest day

    Day 5
    · 10-minute warm-up
    · Circuit training: 3 x 20 of each exercise (see below for list)
    · 10-minute cool-down

    Day 6 · Rest day

    Day 7
    · Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

    Week 12

    Day 1
    · Steady run for 25-30 minutes
    · 4 x press-up max
    · 4 x 18 lunges
    · 4 x sit-up max
    · 4 x 18 dorsal raises
    · 4 x 12 triceps dips
    · Rest 30-90sec between sets

    Day 2 · Rest day

    Day 3
    · 10-15 minute warm-up
    · Run hard for 1 minute, recover for 1 min, continue for 16min
    · 10-minute cool-down
    Day 4
    · Rest day
    Day 5
    · 10-minute warm-up
    · Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-
    40min
    · 10-minute cool-down
    Day 6
    · Rest day
    Day 7: fitness assessment
    · Press-ups for 2 minutes to establish new max score
    · Sit-ups for 2 minutes to establish new max score
    · 1.5-mile timed run

    Level 4

    Week 13

    Day 1
    · Steady run for 30-40 minutes
    · 2 x press-ups for 45sec
    · 4 x 15 squats
    · 2 x sit-ups for 45sec
    · 4 x 15 dorsal raises
    · Rest 30-90sec between sets

    Day 2 · Rest day

    Day 3
    · 10-15 minute warm-up
    · Alternate runing hard, then recovering, for intervals of 1,2 and 3 minutes
    (12min in total)
    · 10-minute cool-down

    Day 4 · Rest day

    Day 5
    · 10-minute warm-up
    · Circuit training: 4 x 15-20 of each exercise (see below for list)
    · 10-minute cool-down
    Day 6
    · Rest day
    Day 7
    · Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-35min
    Week 14
    Day 1
    · Steady run for 30-40 minutes
    · 2 x press-ups for 45sec
    · 4 x 15 lunges
    · 2 x sit-ups for 45sec
    · 4 x 15 dorsal raises
    · Rest 30-90sec between sets
    Day 2
    · Rest day
    WWW.TONYS-SOCCER-SCHOOL.COM
    Day 3
    · 10-15 minute warm-up
    · Alternate running hard, then recovering, for intervals of 1,2 and 3 minutes
    · 10-minute cool-down
    Day 4
    · Rest day
    Day 5
    · 10-minute warm-up
    · Circuit training: 4 x 15-20 of each exercise (see below for list)
    · 10-minute cool-down
    Day 6
    · Rest day
    Day 7
    · Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-35min
    Week 15
    Day 1
    · Steady run for 30-40 minutes
    · 2 x press-ups for 1min
    · 4 x 20 squats

     2 x sit-ups for 1min
    · 4 x 20 dorsal raises
    · 4 x 12 triceps dips
    · Rest 30-90sec between sets
    Day 2
    · Rest day
    Day 3
    · 10-15 minute warm-up
    · Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute
    (18min in total)
    · 10-minute cool-down
    Day 4
    · Rest day
    Day 5
    · 10-minute warm-up
    · Circuit training: 4 x 15-20 of each exercise (see below for list)
    · 10-minute cool-down
    Day 6
    · Rest day
    Day 7
    · Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-40min
    Week 16
    Day 1
    · Steady run for 30-40 minutes
    · 2 x press-ups for 1min
    · 4 x 20 squats
    · 2 x sit-ups for 1min
    · 4 x 20 dorsal raises
    · 4 x 12 chin-ups
    · Rest 30-90sec between sets
    Day 2
    · Rest day
    Day 3
    · 10-15 minute warm-up
    · Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute
    · 10-minute cool-down
    WWW.TONYS-SOCCER-SCHOOL.COM
    Day 4
    · Rest day
    Day 5
    · 10-minute warm-up
    · Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-
    40min
    · 10-minute cool-down
    Day 6
    · Rest day
    Day 7: fitness assessment
    · Press-ups for 2 minutes to establish new max score
    · Sit-ups for 2min to establish new max score
    · 1.5-mile timed run


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