With an Exercise Science specialist now on board we can now offer a much more holistic programme rather than just football itself. Here is an example of a few days from a weekly programme given to a client.

Improving strength and Fitness

Key points:

Plenty of water (at least 2-3 liters a day). Also, do not drink loads in one go, try and be
consistent throughout the day, not all at once.

Skipping breakfast and things like that will not help you lose weight or speed up the process.

You need to be in a Calorific Deficit, meaning you are burning off more calories than you
consume. You can use the MyFitnessPal app to track calories and nutrient intake and record
your daily activity and calories burned. It is free to download and use.

The obvious point, but plenty of fruit and vegetables. I mentioned Banana’s and smoothies to
help you with this. Kiwi and Blueberries are also excellent for you and your goals specifically.

Consumption of foods high in fiber will be great for you. For example, oats, brown rice and
lentils to name a few.

Make sure when you have at least 7-8 hours of sleep a night.
Monday
3 KM run (on the road or treadmill) push yourself to sprint the last 200-300 meters of this run.
(Tip: the more you try to run quietly, light on your feet and quieter breathing, the easier you will
find it, try it out and you’ll see what I mean). Time each run and keep a record of progress.
Tuesday
Body Weight
Push Ups
5 x 10 reps (do the half or wall push ups I showed you if you are struggling with the conventional
push up. It will get easier with time).
3 x AMRAP (as many reps as possible or until failure)
Plank
3 x 20 seconds
Skipping
5 minutes – 30 seconds at medium intensity, 15 seconds at maximum intensity and 15 seconds
of recovery intensity.
Wednesday
Treadmill interval training
Level 16

30 seconds on, 30 seconds off

35 seconds on, 25 seconds off

40 seconds on 20 seconds off
Level 17

20 seconds on, 40 seconds off

25 seconds on, 35 seconds off
Level 18

10 seconds on, 50 seconds off
1 minute of walking/level 6 (light jog) this is will your active recovery
Repeat 1-3 times (you might start off only being able to do one set, but I would like you to work
up to 3
Hamstring Curls
3 x 8-12 reps (Eccentric movements, quick on the way up (concentric contraction) and slow on
the way down (eccentric contraction – 2- 3 seconds)
Body weight Squats
5 x 10 -12 reps
Jump squats
Hold light/comfortable weighted dumbbells in both hands and squat down when you reach the
lowest point of your squat, release the weights and jump up (like I demonstrated in the first
session)
Push ups
3 x AMRAP
Thursday
OFF
Stretching (including use of a foam roller if you have one or access to one) and some Yoga if
possible

programmes are set up for all shapes and sizes with each programme being unique to you after an initial consultation

Get in touch to book a consultation

Fraser

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