DERGVIEW JUNIORS

FITNESS TRAINING PROGRAMME – UNTIL BKYL STARTS

Weekly Schedule

Sun / Mon / Tue / Wed / Thu / Fri / Sat
REST
Flexibility / Core
Flexibility / Strength
Flexibility / Football Training
Flexibility / Core
Flexibility / Strength
Flexibility /

Match

As you see above you must perform your flexibility work which is shown below every day! Do this every night before bed! This will improve both your performance and reduce the risk of injury!

FLEXIBILITY TRAINING

Hip Flexor Groin Hamstring

Quad Gluts Calf Deltoid

Hold each stretch for 12s…and then go a little further for 12s!

CORE

Core Stability Test – Follow these steps, holding each position for the time shown in the table

1. Plank 2. Raise Right Arm 3. Raise Left Arm 4. Raise Right Leg 5. Raise Left Leg 6. Raise Left Arm and Right Leg 7. Raise Right Arm and Left Leg

Weeks 1 & 2 / Week 3 & 4 / Week 5 & 6
Core Stability Test / 5 holds / 10s holds / 15s holds

STRENGTH

The following exercises should be completed with precision and quality. In total they will take approximately 20 minutes to complete! They will give you a whole-body workout, toning and strengthening your biceps, triceps, pectorals, shoulders, abdominals, quadriceps and calves.

Exercise / Weeks 1&2 / Weeks 3&4 / Weeks 5&6
Sets x Reps / Sets x Reps / Sets x Reps
Press Ups / 2 x 10 / 2 x 15 / 2 x 20
Sit Ups / 2 x 10 / 2 x 15 / 2 x 20
Tricep Dips / 2 x 10 / 2 x 15 / 2 x 20
Squats / 2 x 10 / 2 x 15 / 2 x 20
Heel Raises / 2 x 10 / 2 x 15 / 2 x 20

Perform 1 set of each exercise and then go back over them again doing he 2nd set!

e.g. Week 1 – 10 press ups, 10 tricep dips, 10 sit ups, 10 squats, 10 heel raises = 1 set. Then do it all again and that makes 2 sets!

Press Up Tricep Dip

Sit-Ups Squats Heel Raises

Training works in 6-week cycles i.e. it takes 6 weeks for the body to adapt. Therefore after 6 weeks ask your trainer to progress your programme.