3) Training Plan

Exercise Selection:

Exercise Order:

Upper and lower body exercises alternated

Training load and Repetitions:

·         Choice of testing:

       One Rep Max (1RM)

·         Chosen RM exercises:

1.       Bench press

2.       Bent over row

3.       Seated shoulder press

4.       Lunge

5.       Back squat

·    Load and goal repetitions:

 

Core: 85% of 1RM; 5 repetitions

Assistance: 70% of 1RM; 8 repetitions

 

Volume:

Core exercises: 5 sets of 5 repetitions

Assistance exercises: 3 sets of 8 repetitions

Monday and Thursday

Lower body: (Monday and Thursday PM)

•  Back squat (5 x 5)
•  Lunge (5 x 5)
•  Deadlift (5 x 5)
•  Calf raise (3 x 8)
•  Heel touch (3 x 8)
•  Abdominal crunches (3 x 8)

Upper body: (Monday and Thursday AM)

•  Bench press (5 x 5)
•  Bent over row (5 x 5)
•  Seated shoulder press (5 x 5)
•  Bicep curl (3 x 8)
•  Triceps extension (3 x 8)
•  Front shoulder raise (3 x 8)

Rest Periods:

Between sets:

·         3 minutes

Between exercises:

·         Corse exercises: 3 minutes

·         Assistance exercises: 1 minute

Rest days:

·         Monday evening

·         Tuesday morning

·         Thursday evening

·         Friday morning

·         Saturday morning and evening

·         All Sunday

 

Exercise type	Exercise	Load (%1RM)	sets	repetitions	rest (Minutes)	Primary muscles used
1) core (upper body)	Bench press	85	5	5	3	Pectorals / Triceps
2) core (upper body)	Bent over row	85	5	5	3	Latissimus Dorsi / Biceps
3) core (upper body)	Seated shoulder press	85	5	5	3	Deltoid / Triceps
4) core (lower body)	Back squat	85	5	5	3	Quadriceps / Adductors / Gluteus Maximus / Hamstrings
5) core (lower body)	Lunge	85	5	5	3	Quadriceps / Hamstring / Gluteus Maximus
6) core (lower body)	Dead lift	85	5	5	3	Quadriceps / Hamstring / Gluteus Maximus
7) Assistance (upper body)	Bicep curl	70	3	8	1	Bicep
8) Assistance (upper body)	Triceps extension	70	3	8	1	Tricep
9) Assistance (upper body)	Front shoulder raise	70	3	8	1	Deltoid (anterior and medial)
10) Assistance (lower body)	calf raise	70	3	8	1	Gastrocnemius / Soleus
11) Assistance (lower body)	Heel touch	70	3	8	1	Hamstring / Abdominals
12) Assistance (lower body)	Abdominal crunches	70	3	8	1	Abdominals / Obliques

Exercise (No.)	Rationale	Reference
1	Bench press improves upper body strength allowing a player to generate force when performing a vertical jump to win a header	Christou, Smilious, Sotiropoulos, Volaklis, Pilianidis & Tokmakidis (2006)
2	The bent over row improves back and arm strength, this can be important in football when performing the correct technique for a throw in.	Reilly, Bangsbo & Franks (2000)
3	seated shoulder press improves upper body strength and stability which supports arm co-ordination while sprinting	Arellano & Kram (2011)
4	A back squat strengthens the quadriceps and hamstrings which can provide explosive power when jumping to win a header in a football match	Wright, Delong & Gehlsen (1999)
5	A lunge is a key movement in football and is often seen when reaching to control the ball when a pass is slightly wide of the player so strengthening the quads and hamstrings reduce risk of injury	Brughellia, Mendiguchiab, Nosakaa, Idoated, Arcose & Cronina (2010)
6	Dead lifts strengthen the hamstrings which are reknown in football for being the most common injury.	Small, McNaughton, Greig & Lovell (2009)
7	Bicep curls increase upper arm strength provides balance in the upper torso and increases the efficiency of the lower limbs	Hinricks, Cavanagh & Williams (1987)
8	Tricep extensions strength the tricep allowing a football to perform a more powerful throw in when aiming for distance	Pezzullo, Karas & Irrgang (1995)
9	Front shoulder raises improve deltoid strength which improves kick quality on opposing sides of the kicking foot	Shan & Westerhoff (2005)
10	Calf raises aids in the plantar flexion of the foot when taking off in a jump to perform a header. This also strengthens the gastrocnemius reducing the risk of repeating an ACL injury	Gilchrist, Mandelbaum, Melancon, Ryan, Silvers, Griffin, Watanabe, Dick & Dvorak(2008)
11	Heel touches strengthens core stability in the abdominals which is important for assisting agility when changing direction at speed	WislØff, Helgerud & Hoff (1998)
12	Abdominal crunches assist in core strength at the trunk and is important in football for balance when striking a ball and reducing the risk of ankle sprains	Bressel,  Yonker, Kras & Heath (2007)