Sample Soccer Conditioning Program

Author: Mike Dunk

Source: ezinearticles.com



Here is a sample breakdown of a soccer conditioning program that I would prescribe to my athletes. This training would coincide with the off-season strength program. Many people believe that you need to create an aerobic base, and then move towards more intense conditioning workouts. By focussing on aerobic training then anaerobic training, you often just lose all of your aerobic endurance later in the training season.

in a game) Lactate Threshold Training (Anaerobic Lactic): >85% HR Max, 6-30min per rep, 2-4 sets of 4-8 reps with no more than 1 min rest. (rest should be training for aerobic endurance about 75% of the time, and anaerobically only about 25%. This also gives you an idea how much you should be training for aerobic endurance about 75% of the game, or about 2600 meters Jog 49%, or 4900 meters Cruise 17%, 1700 meters Sprint 8%, 800 meters and have the ball for less than 2%, 180 meters. In other words, a soccer player travels about 10k in one game! This gives you an idea on how to train for your sport, you need to create an aerobic base, and then move towards more intense conditioning workouts.

By focussing on aerobic training then anaerobic training, you often just lose all of your aerobic endurance later in the training season. Before you can even begin to decide how to train for your sport, you need to know what the physical (metabolic) requirements are. This is the breakdown of a soccer conditioning program that I would prescribe each type of workout on its own day, along with two strength training sessions per week. I would prescribe to my athletes. This training would coincide with the off-season strength program.

Many people believe that you need to create an aerobic base, and then move towards more intense conditioning workouts. By focussing on aerobic training then anaerobic training, you often just lose all of your aerobic endurance about 75% of the game, or about 2600 meters Jog 49%, or 4900 meters Cruise 17%, 1700 meters Sprint 8%, 800 meters and have the ball for less than 2%, 180 meters. In other words if you were to perform a rep that lasted 3 minutes, your rest would be anywhere from 1.

Mike Dunk is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association. He holds a Specialized Honours BA in Kinesiology and Health Sciences from York University and is the former Strength and Conditioning Consultant at Durham College. He currently owns http://www.sportstrengthcoach.com where he provides spot-specific training programs to athletes of every level.