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Training Plan: Talent Ain't Enough

The document provides details on a monthly training plan for athletes to maintain strength and fitness throughout the competitive season. Each month's guide includes gym and pitch workouts with a different theme. The August guide focuses on maintaining pre-season routines. It provides sample workouts for two pitch sessions and two gym sessions, as well as recovery exercises. The plan is designed to be accessible with basic equipment and incorporated alongside team training.

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1K views12 pages

Training Plan: Talent Ain't Enough

The document provides details on a monthly training plan for athletes to maintain strength and fitness throughout the competitive season. Each month's guide includes gym and pitch workouts with a different theme. The August guide focuses on maintaining pre-season routines. It provides sample workouts for two pitch sessions and two gym sessions, as well as recovery exercises. The plan is designed to be accessible with basic equipment and incorporated alongside team training.

Uploaded by

Support SWO
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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VOL 1

Training Plan

talent
ain’t
enough
TRAIN
like
a pro
Make THIS season
Your best
About
The ability to take your training to the next level doesn’t
stop once the season starts. Improvements can be
made during the season with smarter training choices
and working intelligently

Each month TAE will deliver straight into your inbox a


new guide to follow for the month. This includes gym
and pitch workouts to improve your knowledge on how
to maintain and improve your fitness throughout the
season

Each guide will be based around a theme for the month


and help you to improve aspects of your performance
that are relevant to the time of the season.

In VOL 1 our focus is to maintain the good routines and


structures developed over the pre season period and
continue to improve on the fundamentals that make a
great footballing athlete
August
guide
VOL 1

Maintaining
Strength
And
Fitness
things to know
Who is this programme for?
This programme is for players of all levels who want
some structure and guidance with their training as the
season progresses

Can you incorporate this programme alongside team


training?
You can. Fit the sessions when suits you, you have both
gym and pitch workouts to complete for a 4 week period.
Adapt the programme accordingly.

What will you need?


We’ve designed this plan to be as accessible to as many
players as possible so you wont need too much space or
equipment to have a quality training session.

you’ll need…

* Access to an outdoor space


* Balls, cones and a stop watch or phone
* Access to basic gym equipment such as dumbbells
and bands
things to know
How do I progress the sessions?
In the gym workouts, your aim is to either increase the
load your lifting each week (as long as its safe) or
increase each set by 1 repetition. This will either increase
volume or intensity of your workout, allowing you to
achieve progress still.

Do you have other workouts and drills available?


The have an extensive library of both gym workouts, pitch
workouts and pitch drills, plus insights from professional
players all within out website. For more info check out
talentaintenough.co.uk/academy

Can you follow this plan with a friend?


To get the most out of this plan and be able to perform
some of these pitch based drills it’s recommended that
you train with a partner. The gym workouts can be done
on your own
pitch session 1
click on exercise name for video demo
PLYOS

CONT JUMPS 5 reps - 4 sets


60 seconds rest
KNEEL GET UP JUMP 4 reps - 4 sets
60 seconds rest

B-SKIP 10 meters - 3 sets


PREP

60 seconds rest
SINGLE LEG DRIVE 10 meters (es) - 3 sets
60 seconds rest

IN & OUT TURN & GO 4 reps - 3 sets


90 seconds rest
SPEED

10M DRIBBLES 30 seconds - 3 sets


120 seconds rest
REACTIVE SPRINTS 20 seconds - 3 sets
120 seconds rest

TRIANGLE PASS & GO 90 seconds - 3 sets


TECH

60 seconds rest
PASSING TRIANGLE 45 seconds - 5 sets
90 seconds rest
CON

20M SPRINTS 1 rep - 4 sets


90 seconds rest
gym session 1
click on exercise name for video demo

BOX DRIVE 6 reps (es) - 4 sets


60 seconds rest

FRONT REV LUNGE 8 reps (es) - 4 sets

S/BALL BACK EXT 15 reps - 4 sets


60 seconds rest

DB SUMO DEADLIFT 12 reps - 3 sets

DB FLYES 15 reps (es) - 3 sets

HAMSTRING WALK 4 reps - 3 sets


90 seconds rest

KB DRAG 12 reps (es) - 3 sets

S/BALL PIKES 10 reps - 3 sets

BODYSAW 10 reps - 3 sets

BANDED CHOP 8 reps (es) - 3 sets


90 seconds rest
pitch session 2
click on exercise name for video demo
PLYOS

DC MEDIAL HOPS 6 reps (es) - 4 sets


45 seconds rest
LAT BOUND TO HOP 6 reps (es) - 4 sets
45 seconds rest

LATERAL DOUBLES 5 reps (es) - 4 sets


PREP

60 seconds rest
LATERAL SHUFFLE 30 seconds - 4 sets
60 seconds rest

ZIG-ZAG 1 reps - 5 sets


45 seconds rest
SPEED

REACTION BOX 20 seconds - 4 sets


60 seconds rest
CIRCLE CHASE 20 seconds - 4 sets
60 seconds rest

ZIG-ZAG WITH BALL 1 rep - 5 sets


TECH

60 seconds rest
HEAD & MOVE 60 seconds - 4 sets
90 seconds rest
CON

3 BALL GRID & GO 1 rep - 4 set


60 seconds rest
gym session 2
click on exercise name for video demo

DEPTH JUMP TO BROAD 4 reps - 4 sets


60 seconds rest

2 UP, 1 DOWN HAMMIES 6 reps (es) - 4 sets

STANDING ARNOLD 12 reps - 4 sets


60 seconds rest

DB SPLIT SQUAT 6 reps (es) - 4 sets

CHIN UP 10 reps - 4 sets

LATERAL LUNGE 6 reps (es) - 4 sets


60 seconds rest

SIDE PLANK 45 seconds - 3 sets

SHOULDER TAPS 15 reps (es) - 3 sets

DEADBUG 10 reps (es) - 3 sets

S/B KNEEL ROLLOUTS 12 reps - 3 sets


90 seconds rest
recovery session
click on exercise name for video demo

ROLL CALVES (no video) 60 seconds (es) - 1 set


FOAM ROLL

ROLL QUADS (no video) 120 seconds - 1 set

ROLL GROINS (no video) 60 seconds (es) - 1 set

ROLL THORACIC (no video) 120 seconds - 1 set

HAMSTRING (no video) 30 seconds - 1 set


STRETCH

GROIN (no video) 30 seconds - 1 set


GLUTES (no video) 30 seconds - 1 set

HIP FLEXOR (no video) 30 seconds - 1 set

SL RDL TO KNEE HUG 10 reps (es) - 1 set


MOBILISE

INCHWORMS 10 reps - 1 set

LUNGE TO ROTATION 10 reps (es) - 1 set


SQUAT TO STAND 10 reps - 1 set
WORLDS GREATEST 10 reps (es) - 1 sets
Academy

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