Worthing College Football Academy Weight Training Advice Coach - Dave Hall

Worthing College Football Academy Weight Training Advice

During the season it is vital that we are all continuing to work on our physical tness and strength work is no different!! Working upon strength exercises will not only prevent injury, but will also develop your performances in training and matches. When weight training it is important to continue to keep the body guessing and to mix up training by working on both upper and lower body. The saying goes guns for show, legs for a PRO and this is denitely the case when it comes to invasion games, so BOTH need to be worked upon. As each performer is different and may have different wants/needs Im going to advise upon sets and reps, however you MUST tailor the programme to your own training. I would also like you to keep your own records that we can discuss during your performance 1 to 1. So to start your training programme you must; Set Goals - Effective training programmes have realistic, yet challenging goals to motivate the performer and ensure positive results. This should be no different. I suggest setting goals for upper, lower and core work. Session Frequency - For this to be benecial I suggest three sessions per week with up to 48 hours rest between them. Warm Up - Whether it be with lighter weights, stretching or a jog around the block a warm up is required to prepare the relevant muscle groups and prevent injury. Session Content - To ensure the body is kept guessing and that your motivation is high during this programme I suggest a wide range of exercises are at your disposal. An excellent website with these exercises on is http:// www.sportsinjuryclinic.net/strengthening/free_weights.php This site provides a range of exercises for upper, lower and core (click on specic links) and when you click on an exercise it gives you a video, teaching points (for correct technique, which is vital) and the muscles it works on (Ideal for an AS/A2 PE and or BTEC Anatomy work!!) Session Sets/Reps - If you are a beginner simple sets are the way forward. These consist of 3 sets of 8 repetitions. This can be built up to 12 repetitions before the weight is increased. The weight you lift should be about 70% of what you could lift once at your maximum (known as 1 rep max). Remember technique is vital to prevent injury so make sure weights are correct and possibly someone is working with you incase health and safety becomes an issue. If you are a competent lifter then pyramid sets could be used. These consist of 6 sets and the reps decrease (10, 5, 4, 3, 2, 1) with the weights increasing each set. In terms of rest if you are working on muscular endurance then rest times are between 30-60 seconds. If you are working on pure strength then rest is longer at 120-180 seconds. Exercises - Each session I suggest 8-10 exercises mixing upper, lower and abdominal work. See the link above for exercises. Records - Over the page is a training diary that I would like you to use and will be the basis for our performance 1 to 1 in late 2012.

Worthing College Football Academy Weight Training Advice Coach - Dave Hall

Worthing College Football Academy Weight Training Diary

Week Commencing

Th

Sa

Su

Exercises

Sets/Reps

Weight Lifted

Worthing College Football Academy Weight Training Advice Coach - Dave Hall

Worthing College Football Academy Weight Training Diary

Week Commencing

Th

Sa

Su

Exercises

Sets/Reps

Weight Lifted

Worthing College Football Academy Weight Training Advice Coach - Dave Hall

Worthing College Football Academy Weight Training Diary

Week Commencing

Th

Sa

Su

Exercises

Sets/Reps

Weight Lifted