Off-Season Training Program
Mindset : Join the Freeze Strava Group and start thinking about a winter routine. Try to find a buddy to do workouts with throughout the winter. We'll work on setting up a few activities and share the details in the coming weeks
Flexibility : Download the partner application from Play Store or Apple Store. After each cardio session, follow the "Post-Run Cool-Down" stretching routine. Prior to hard cardio days, include the dynamic stretching routine we do before practice. Prior to each strength training day, follow the warm-ups as instructed.
Cardio : This week will slightly increase the total distance using the 2 easy days, 1 long day, 1 workout pattern which will be repeated throughout the program. Refer below or the Running Program Part 1 - 5K for details and modify the distance for the week based on your fitness level.
Strength : Within the next week or 2, begin the Strength Training Program Part 1 - Stabilization. This is an 18 week strength training schedule created by Declan consisting of 2 upper body and 2 lower body workouts available per week. Weeks 1-4 stabilization exercises laid out below. For those unable to make the gym, continue to work through the daily "Full Body 7x4 Challenge" from the partner application downloaded from the Play Store or Apple Store
Nutrition : Be smart, eat healthy, and drink water. See the below from Friday
Footy : Recruit, 1000 touches, and I have shared some videos for indoor drills and form training
Quick feet, change of direction, etc all can give you a leg up on the competition... check out the videos below for some options
Be smart, eat healthy, and drink water. I don’t have much to contribute here but something that should always be on your mind.
Eating adequate protein will help maximize the effectiveness of this overall program. A good suggestion would be eating anywhere from 1.0-1.4g of protein per kilogram of body weight. So if you weigh 180 lbs (81 kilos), you should try to consume 81-115 grams of protein per day.
The game we are playing at the end of the day :) here are some trailing resources to reference this off-season