Help with designing a training programme!

Jordan93

I would considered myself to be quite fit, I play football for the county so must be. However, I've never had a strict training programme, I'll just do what I feel like be it interval training or longer runs or bike rides. I'm looking to improve my fitness further for football. I have a hrm too. So if anybody could give me a few pointers it'd be muchly appreciated!

Tom Butcher

I found running to be useful training for football. That's on top of the usual football fitness stuff - shuttles etc - just going out and doing relatively long runs at a steady pace.

I don't think cycling is as likely to help you as works different muscles or the same muscles in different ways.

Garz

In your case I would use cycling as your stretching or light workout days to top up the cardio.

Jordan93

Yes, I use cycling as active recovery or to top up on cardio. I do running such as intervals but I dont have a strict training programme. I just do whatever I feel like but feel I wou;d benefit from a stricter training programme

ozzzyosborn206

i think you may be asking in the wrong place as i doubt many people on here have a clue what sort of thing you should do for football, i guess run more, maybe swim and gym too, how often do you have games and club training?

irezumi

Cycling probably isnt worth doing that much for Football.

Football is quite an explosive sport. Speak to your football coach and have a look in to plyometric training. Also what gym work do you do? If you arent doing anything then perhaps do what are considered the 'traditional' gym movements (squat, deadlift, benchpress).

If you really want to stick to cycling then look at doing sprints/hill climbs.

Jordan93

I think you guys have got the wrong end of the stick. I'm asking for help putting it together rather than what to put into it. I just want abit of structure. I already do compound lifts, interval training etc its just that I don't have a routine to follow as such.

huuregeil

Cor this is a big question! And actually, I'd question whether you really know the "what" is... because getting the "what" bit right basically dictates the "when" and thus the overall structure. (I played football at a competitive amateur level, so I have an inkling of what this involves!). What I mean is this: given there are seven days in a week, you might have a match one day, training a couple of days, if you're doing gym work (and you should be, as this is a key component of football conditioning) then you're probably looking at 2 sessions a week, a dedicated interval/drills session, and a rest day equals 7 days!

You're structure then comes from the "what". Dedicated training sessions are taken care of. Your running based fitness will take the form of endurance work pre-season, through to sprint drills, through to intervals of varying duration/intensity, agility/foot speed work. Gym work will progress from basic strength through to explosive lifts, plyos, etc, again phased according to where you are relative to the season. In other words, both of these are phased and if you're training right, it's impossible not to have a structure. I'd suggest you either find a coach or a good book and work out what you need to be doing. At the end of the day, with any sport, knowledge about how to train properly is a real plus.

Jordan93

As its nearly the end of the season, I'll probably start this next season. I know what types of training to do buts its more a case of at what phase should I be doing as you previously said.

huuregeil

That's not quite what I meant: the type of training and the phasing are intimitely linked! Get some books, the fitst one probably being the most useful for you

Bompa: "Periodization Training for Sports"
Brown: "Training for Speed, Agility and Quickness"
Chu: "Jumping into Plyometrics "
Boyle: "Functional Training for Sports" and he has a new one out too

I'm sure there are some decent football specific texts out there too.

huuregeil

PS Start as soon as this season ends!

Jordan93

Thanks for the help!

huuregeil

PS also

Foran: "High-performance Sports Conditioning"

who's a US coach working in american football. It's worth bearing in mind that american football players are awesome athletes and the coaches really know what they're doing, due to the amount of cash and the large college system.

shedhead

Hi fella,

I'd be careful how much cycling you do with regard to your football. I used to play semi-professinal football & cycle a lot too until i had a problem with my hamstring. The physio said that basically cycling shortens the hamstrings & can lose you a yard of pace. I'd stick to your routine football training, ie: running, relays, sprint work etc but personally i'd avoid road running if you can, as the hard surfaces don't do your joints any favours. Obviously you need a high cardio content, also i'd look at maybe light weights for good body tone as you do need some upper body strength without getting bulky as this will impede your mobiltiy on the pitch. Maybe you could also look at something that involves stretching too, like pilates or yoga, without going too graham norton.

Hope some of that is useful.

Jordan93

Thanks for the advice shed, I already do weights. Have bought some of the books reccomended so hopefully it will help me progress.