Player Preparation
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Exercises and Training Programme
Exercises:
THE MIKE CHANG GYM WORKOUT
(Links to videos per workout below)
Muscle gaining workout:
The following exercises must be done on weights where you max out after 8 reps. So it would be a weight just below your max weight; And all of these are 8 reps x 3 sets
Arms workout:
This set is a suicide set, everything is done until failure, as in you cant do them anymore. And a super set as in, these sets are done in pairs:
Do them 3 times each:
Body shredder workout
This is a great total body workout! Everything is ten reps, and the whole set is repeated 5 times for a total of 200 reps.
Cardio workout
High intense cardio workout that you can do at home. M-100. 3 exercises with 10 reps each done until you've done 100 reps. ie 3 and a bit sets
Muscle gaining workout:
The following exercises must be done on weights where you max out after 8 reps. So it would be a weight just below your max weight; And all of these are 8 reps x 3 sets
- Bench Press
- Bent over rolls
- Dead lift
- Standing chest press (Z-bar)
- bicep curls (Z-Bar)
- Tricep extensions
- Shoulder shrugs
- Pull throughs on cables (do this instead of squats as shown on the video)
Arms workout:
This set is a suicide set, everything is done until failure, as in you cant do them anymore. And a super set as in, these sets are done in pairs:
Do them 3 times each:
- Bicep curls- palms facing outwards/close grip push-ups
- hammer curls - over head tricep extensions
- concentration curls – dips
Body shredder workout
This is a great total body workout! Everything is ten reps, and the whole set is repeated 5 times for a total of 200 reps.
- abdominal leg twists
- Dive bombers
- prone cobras
- squats
Cardio workout
High intense cardio workout that you can do at home. M-100. 3 exercises with 10 reps each done until you've done 100 reps. ie 3 and a bit sets
- burpies
- mountain climber abs
- squat jumps
Links to Workout Videos:
Muscle gain
Arms
Body Shredder
Cardio
Muscle gain
Arms
Body Shredder
Cardio
4 Week Training Programme
Week 1:
MONDAY
AM: GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill Shoulders, Back, biceps, triceps, chest- 3 sets of each. 60% of max at high repetition (i.e 15-20 reps) Pull ups, dips, pushups- 3 sets to failure Abdominals and lower back= 15 mins minimum PM: Ballwork, passing, shooting, games TUESDAY Swim: Long set 4 x 400m on 6 mins; 4 x 200m on 3 mins WEDNESDAY AM: GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill Shoulders, Back, biceps, triceps, chest- 3 sets of each. 60% of max at high repetition (i.e 15-20 reps) Pull ups, dips, pushups- 3 sets to failure Abdominals and lower back= 15 mins minimum PM: Ballwork, passing, shooting, games THURSDAY Swim test 1: 2 x 200m on 3:30; 4 x 100m on 2:00; 4 x 50m on 1:00; 2 x 100m on 2:00 FRIDAY AM: GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill Shoulders, Back, biceps, triceps, chest- 3 sets of each. 60% of max at high repetition (i.e 15-20 reps) Pull ups, dips, pushups- 3 sets to failure Abdominals and lower back= 15 mins minimum PM: Swim set: speed 1 x 200m MAX 3 mins rest; 1 x 100m MAX 2 mins rest; 2 x 50m MAX 1 min rest 4 x 25 MAX 45 sec rest; 50m easy; 1 x 200m MAX 3 mins rest 1 x 100m MAX 2 mins rest; 2 x 50m MAX 1 min rest; 4 x 25 MAX 45 sec rest SATURDAY Ballwork: shooting, passing, games SUNDAY Rest day Week 3:MONDAY
AM: GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill Speedsets: (high reps; explosive motion- long rest) · Pull ups- 3 sets to failure · Shoulder press- 3 x 30 reps at 60% of max · Dumbbell bench press- 3 x 30 reps at 60% of max · Bicep curls- 3 x 30 reps at 60% of max · Tricep pull downs- 3 x 30 reps at 60% of max · Seated rows- 3 x 30 reps at 60% of max · Pull downs- 3 x 30 reps at 60% of max · Abdominals and lower back= 15 mins minimum PM: Ballwork, passing, shooting, games Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges in goal TUESDAY Swim: Long set · 1length-2-3-4-5-6-7-8-7-6-5-4-3-2-1 with 15 secs between at 75% · 10 x 25 Legs 100% max sprinting on 1:min. Alternating egg-beater/ breastroke · 5 X 100m Medley –all with breastroke kick except freestyle · 10 x 25 Legs 100% max sprinting on 1:min. Alternating egg-beater/ breastroke WEDNESDAY AM: GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill Speedsets: (high reps fast motion- long rest) · Pull ups- 3 sets to failure · Shoulder press- 3 x 30 reps at 60% of max · Dumbbell bench press- 3 x 30 reps at 60% of max · Bicep curls- 3 x 30 reps at 60% of max · Tricep pull downs- 3 x 30 reps at 60% of max · Seated rows- 3 x 30 reps at 60% of max · Pull downs- 3 x 30 reps at 60% of max · Abdominals and lower back= 15 mins minimum PM: Ballwork, passing, shooting, games THURSDAY Swim test 5: WU 300m · 2 x 100 on 1:45 · 4 x 50m on 1:00 · 8 x 25 on 30s · 2 x 100 on 1:45 WD 100m FRIDAY AM:GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill Speedsets: (high reps fast motion- long rest) · Pull ups- 3 sets to failure · Shoulder press- 3 x 30 reps at 60% of max · Dumbbell bench press- 3 x 30 reps at 60% of max · Bicep curls- 3 x 30 reps at 60% of max · Tricep pull downs- 3 x 30 reps at 60% of max · Seated rows- 3 x 30 reps at 60% of max · Pull downs- 3 x 30 reps at 60% of max · Abdominals and lower back= 15 mins minimum PM: Swim set: speed 300m WARM UP · 10 x 25m freestyle 100% sprint- no wall on 45 secs · 8 x 25m legs 100% sprint · 10 x 25m- 12.5m sprint; 12.5m slow · 8 x 25m legs 100% sprint · 12 x 25m sprint- 1 butterfly; 1 backstroke; 1 breaststoke; 1 freestyle 100m cool down SATURDAY Ballwork: shooting, passing, games Legs- jumps Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges SUNDAY Rest day | Week 2:
MONDAY
AM: GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill 1 x Super circuit Abdominals and lower back= 15 mins minimum PM: Ballwork, passing, shooting, games Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges in goal TUESDAY Swim: Long set · 1 length (l), 2 length, 3 l, 4 l, 5l, 6l, 7l, 8l, 7l, 6l, 5l, 4l, 3l, 2l, 1 length =(64 lengths total) with 15 seconds between each. All freestyle · 3 x 300m breathing 3 (first length), 5 (2nd length), 7 (3rd length), 9 (4th length), 3 (fifth length), 5, 7, 9 etc etc. Go on 5 mins · 300m Kickboard (1 eggbeater, 1 breast, 1 double-breast, 1 double-breast + 5 freestyle kicks, 1 freestyle, 1 eggbeater backwards- repeat twice) WEDNESDAY AM: GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill 1 x Super circuit Abdominals and lower back= 15 mins minimum PM: Ballwork, passing, shooting, games THURSDAY Swim test 2: 4 x 400m on 6 mins; 4 x 200m on 3 mins FRIDAY AM: GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill 1 x Super circuit Abdominals and lower back= 15 mins minimum PM: Swim set: speed 300m WARM UP; 8 x 50m MAX SPEED on 1 min 30 50m easy; 10 x 25m MAX SPEED on 1 min; 50m Easy Kickboard 10 x 25 MAX SPEED (1 egg beater; 1 breastroke) on 1 min 15 50m easy; 10 x 25m (12.5m FAST; 12.5m SLOW) 100m cool down SATURDAY Ballwork: shooting, passing, games Legs- jumps Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges SUNDAY Rest day Week 4:MONDAY
AM: GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill Supersets. 2 exercises per muscle group: (70% max; high reps= 20) Chest: Dumbbell chest press/ pushups x 3 sets. 20 secs rest between sets Lats: Pull ups/ pull downs x 3. 20 secs rest between sets Shoulders: shoulder press/ lateral raises x 3. 20 secs rest between sets Arms: bicep curls/ tricep pull downs x 3. 20 secs rest between sets Back: seated rows/ incline rows x 3. 20 secs rest between sets Abdominals and lower back= 15 mins minimum PM: Ballwork, passing, shooting, games Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges in goal TUESDAY Swim: Long set 1 x 400m 5 x 200m on 3 Mins 5 x 150m on 2:15 5 x 100m on 1:30 10 x 25m legs MAX on 45 secs WEDNESDAY AM: GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill Supersets: (70% max; high reps= 20) Chest: Dumbbell chest press/ pushups x 3. 20 secs rest between sets Lats: Pull ups/ pull downs x 3. 20 secs rest between sets Shoulders: shoulder press/ lateral raises x 3. 20 secs rest between sets Arms: bicep curls/ tricep pull downs x 3. 20 secs rest between sets Back: seated rows/ incline rows x 3. 20 secs rest between sets Abdominals and lower back= 15 mins minimum PM: Ballwork, passing, shooting, games THURSDAY Swim test 4: 10 x 100m on 2 mins FRIDAY AM:GYM: Warm up: 5-8 mins cycling/ rowing/ treadmill Supersets: (70% max; high reps= 20) Chest: Dumbbell chest press/ pushups x 3. 20 secs rest between sets Lats: Pull ups/ pull downs x 3. 20 secs rest between sets Shoulders: shoulder press/ lateral raises x 3. 20 secs rest between sets Arms: bicep curls/ tricep pull downs x 3. 20 secs rest between sets Back: seated rows/ incline rows x 3. 20 secs rest between sets Abdominals and lower back= 15 mins minimum PM: Swim set: speed 300m WARM UP 1 x 200m mixed (1 length swim/ 1 length legs) MAX long rest. 1 x 100m mixed (1 length swim/ 1 length legs) MAX long rest 2 x 50m MAX on 1 min. long rest 4 x 25m MAX on 30 secs. Long rest 50m slow 1 x 200m MAX long rest 1 x 100m MAX long rest 2 x 50m MAX on 1 min. long rest 4 x 25m MAX on 30 secs. Long rest 100m cool down SATURDAY Ballwork: shooting, passing, games Legs- jumps Legs: 10 sets of 6 jumps; medicine balls, 40 side lunges SUNDAY Rest day |
