Training Plan

Training Plan – Off-Season
Monday	Exercise Order		Repetitions	Sets	Intensity		Rest Period
	Type	Name
	Assistance	Bent Over Row	12	3	75% 1RM		90 Seconds
	Core - Power	Power Clean	10	3	75% 1RM		3 Minutes
	Assistance	Bench Tricep Dips	12	3	Body Weight		90 Seconds
	Core	Horizontal Pulls using cable	12	3	70% 1RM		2 Minutes
	Assistance	Dumbbell Shoulder Shrugs	12	3	75% 1RM		90 Seconds
	Core Assistance	Diagonal Pull over’s using cable Flys	12 12	3 3	70% 1RM 75% 1RM		2 Minutes 90 Seconds
	Flexibility	Deltoids Stretch	25 Seconds	2	-		30 Seconds
	Flexibility	Triceps and Latissimus Dorsi Stretch	25 Seconds	2	-		30 Seconds
	Cardiovascular	Jog	30 Minutes	1	60% MHR		0 Minutes
Tuesday	Prehabilitation	Diagonal Lunge into bosu	15	2	Technique		90 Seconds
	Prehabilitation	Ladder right to left hops	12	3	Technique		90 Seconds
	Prehabilitation	Squat on bosu holding out medicine ball	12	3	Technique		90 Seconds
Wednesday	Assistance Assistance Core-stability Core-stability Core-stability Flexibility	Leg Press Resisted Knee drives using cable Bridge pull ins and outs on swiss ball Windscreen-wipers Cycle Crunches Quadriceps and Hip Flexor Stretch	12 12 12 12 12 25 Seconds	3 3 3 3 3 2	75% 1RM 70% 1RM Technique Technique Technique -		2 Minutes 2 Minutes 90 Seconds 90 Seconds 90 Seconds 30 Seconds
	Flexibility	Hamstring and Adductor Stretch	25 Seconds	2	-		30 Seconds
Thursday	Prehabilitation	Multidirectional double leg hurdle jumps	12	3	Technique		90 Seconds
	Prehabilitation	Slide Board	12	3	Technique		1 Minute
	Prehabilitation	1 leg calf raise on sponge wedge	12	3	Technique		1 Minute
Friday	Core - Power Core Core Core-stability Core-stability Core-stability Flexibility	Bulgarian Back Squat Dead Lift 2 Arm Kettle Bell Swing Sit up with rotational twist holding weight Press ups with swiss ball decline Russian Twists with medicine ball Back Crucifix	10 12 12 12 12 12 12 12	3 3 3 3 3 3 3	70% 1RM 70% 1RM 70% 1RM Technique Technique Technique -		3 Minutes 90 Seconds 2 Minutes 1 Minute 90 Seconds 1 Minute 30 Seconds
	Flexibility	Lunge with rotational twists		3	-		30 Seconds
Saturday	Plyometrics Session	Bounding	30 Meters	4	Technique		2 Minutes
		Depth Jumps to hurdles	8	3	Technique		3 Minutes
		Box jumps with squat on box Clap Press up	6 12	3 2	Technique Technique		3 Minutes 2 Minutes
Sunday	Rest Day

Training Plan – In-Season
Monday	Exercise Order		Repetitions	Sets		Intensity	Rest Period
	Type	Name
	Assistance	Bent Over Row	8	3		75% 1RM	90 Seconds
	Core - Power	Power Clean	8	3		75% 1RM	3 Minutes
	Assistance	Bench Tricep Dips	8	2		75% 1RM	90 Seconds
	Core	Horizontal Pulls using cable	6	2		80% 1RM	2 Minutes
	Assistance	Dumbbell Shoulder Shrugs	4	3		90% 1RM	90 Seconds
	Core Assistance	Diagonal Pull over’s using cable Flys	6 8	2 2		80% 1RM 75% 1RM	2 Minutes 90 Seconds
	Flexibility	Deltoids Stretch	-	-		-	-
	Flexibility	Triceps and Latissimus Dorsi Stretch	-	-		-	-
	Core-stability Core-stability Core-stability	Sit up with rotational twist holding weight Press ups with swiss ball decline Russian Twists with medicine ball	- - -	- - -		- - -	- - -
Tuesday	Prehabilitation	Diagonal Lunge into bosu	15	2		Technique	90 Seconds
	Prehabilitation	Ladder right to left hops	12	3		Technique	90 Seconds
	Prehabilitation	Squat on bosu holding out medicine ball	12	3		Technique	90 Seconds
Wednesday	Core /Power Core Core Core-stability Core-stability Core-stability Flexibility	Bulgarian Back Squat Dead Lift 2 Arm Kettle Bell Swing Bridge pull ins and outs on swiss ball Windscreen-wipers Cycle Crunches Back Crucifix	4 4 8 12 12 15 15	1 2 3 3 3 3 3		100% 1RM 100% 1RM 75% 1RM - - - -	2 Minutes 2 Minutes 90 Seconds 90 Seconds 90 Seconds 30 Seconds 30 Seconds
	Flexibility	Lunge with rotational twists	25 Seconds	3		-	30 Seconds
Thursday	Prehabilitation	Multidirectional double leg hurdle jumps	12	2		Technique	90 Seconds
	Prehabilitation	Slide Board	12	3		Technique	1 Minute
	Prehabilitation	1 leg Calf raise on sponge wedge	12	3		Technique	1 Minute
Friday	Assistance Assistance Flexibility Flexibility	Leg Press Resisted Knee Lifts using Cable Quadriceps Stretch Groin and Adductor Stretch	6 6 15 15	2 3 2 2		90% 1 RM 90% 1RM 50% 1RM Technique	3 Minutes 90 Seconds 2 Minutes
Saturday	Match Day
Sunday	Rest Day