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