Amateur Football Preparation - 3rd Category

Edited by Dr. Davide Sganzerla

The program consists of a total of 20 workouts divided into 4 weeks to be carried out 1 month before the start of the championship.
Training Means used:

Strength: (isometric - concentric - plyometric - elastic);
Resistance: (stroke with speed variations - intermittent);
Speed: (sprint in line - sprint with changes of direction);
Prevention: (core stabity - stretching - proprioceptivity).

Used material:

Strength: mats, balls, rubber bands, obstacles 50cm, over 8cm, circles;
Resistance: chronometer, metric chord, cinesini;
Speed: markers, poles, cones, circles;
Prevention: mats, proprioceptive tablets.

First week of preparation

1st WORKOUT MONDAY:

05 min - Free Proprioceptivity with Tablets;
10 min - Abdominals and Upper Part (30 "of Work and 30" of Recovery);

Abdominals Forward;
Reverse abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Isometric Side Bridge on the right and left (Abdominal Plank on the right and left);
Ground lumbar;
Spinal taps to the ground;
Wide push-ups for pecs;
Tight Push-ups for Triceps;

15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
30 min - Exercises with Ball carried out at Medium-High Intensity;
30 min - Power and Aerobic Capacity:

CCVV 2 series of 12 "- 2" slow run and 30 "recovery extension 4" with stretching and dribbling;

10 min - Calves, Quadriceps, Hamstrings, Adductors and Back Stretching (1 x 20 ").

2nd WORKOUT TUESDAY:

05 min - Free Proprioceptivity with Tablets;
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
15 min - Isometric Force Circuit;

a) Isometric Calf (Calves) 3 X 30 " rec 30 " b) Squat 90 ° 3 X 30 " rec 30 " c) Adductors with Ball 3 X 30 " rec 30 " d) Isometric Forward Lunges 3 X 30 " rec 30 " e) Isometric Ground Bridge (Flexors) 3 X 30 " rec 30 "

05 min - Quickness for Force Transformation (3 quickness circuits to do 3 times each with 45 ")
30 min - Exercises with Ball carried out at High Intensity;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.

3rd WORKOUT WEDNESDAY:

90 min - Friendly;
10 min - General Stretching and Spine Relief.

4th WORKOUT THURSDAY:

05 min - Free Proprioceptivity with Tablets;
10 min - Abdominals and Upper Part (30 "of Work and 30" of Recovery);

Abdominals Forward;
Reverse abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Isometric Side Bridge on the right and left (Abdominal Plank on the right and left);
Ground lumbar;
Spinal taps to the ground;
Wide push-ups for pecs;
Tight Push-ups for Triceps;

15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
30 min - Exercises with Ball carried out at Medium-High Intensity;
30 min - Power and Aerobic Capacity:

CCVV 2 series of 12 "- 2" slow run and 1 "recovery extension 4" with stretching and dribbling;

10 min - Calves, Quadriceps, Hamstrings, Adductors and Back Stretching (1 x 20 ").

5th TRAINING FRIDAY:

05 min - Free Proprioceptivity with Tablets;
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
15 min - Isometric Force Circuit;

a) Isometric Calf (Calves) 3 X 30 " rec 30 " b) Squat 90 ° 3 X 30 " rec 30 " c) Adductors with Ball 3 X 30 " rec 30 " d) Isometric Forward Lunges 3 X 30 " rec 30 " e) Isometric Ground Bridge (Flexors) 3 X 30 " rec 30 "

05 min - Quickness for Force Transformation (3 quickness circuits to do 3 times each with 45 ")
20 min - Exercises with Ball carried out at High Intensity;
20 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.

SATURDAY

Rest.

SUNDAY

Rest.

Second week of preparation

6th WORKOUT MONDAY:

05 min - Free Proprioceptivity with Tablets;
10 min - Abdominals and Upper Part (30 "of Work and 30" of Recovery);

Abdominals Forward;
Reverse abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Isometric Lateral Bridge on the Right and Left (Abdominal Plank on the Right and Left);
Lumbar to the ground;
Spinal taps to the ground;
Wide push-ups for pecs;
Tight Push-ups for Triceps;

15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Stretching Calves, Quadriceps, Hamstrings, Adductors (1 x 20 ");
05 min - Speed (3 speed circuits with changes of direction and braking to be done 3 times each with 45 "rec);
30 min - Exercises with Ball carried out at High Intensity;
25 min - Aerobic Power

CCVV 2 series of 10 "- 1" slow run and 30 "recovery extension 4" with stretching and dribbling;

10 min - General Stretching and Spine Relief.

7TH WORKOUT TUESDAY:

05 min - Free Proprioceptivity with Tablets;
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Stretching Calves, Quadriceps, Hamstrings, Adductors (1 x 20 ");
15 min - Concentric Force Circuit;

a) Concentric Calf (Calves) 3 X 10 rec 45 " b) Squat 90 ° 3 X 10 rec 45 " c) Adductors with Elastic 3 X 10 rec 45 " d) Lunges Forward 3 X 10 rec 45 " e) Ground Bridge (Flexors) 3 X 10 rec 45 "

05 min - Quickness for Force Transformation (3 quickness circuits to do 3 times each with 45 ")
20 min - Exercises with Ball carried out at High Intensity;
20 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.

8TH WORKOUT WEDNESDAY:

90 min - Friendly;
10 min - General Stretching and Spine Relief.

9TH WORKOUT THURSDAY:

05 min - Free Proprioceptivity with Tablets;
10 min - Abdominals and Upper Part (30 "of Work and 30" of Recovery);

Abdominals Forward;
Reverse abdominals;
Oblique abdominals;
Isometric Inverse Bridge for Abdominals (Abdominal Plank);
Isometric Lateral Bridge on the Right and Left (Abdominal Plank on the Right and Left);
Ground lumbar;
Spinal taps to the ground;
Wide push-ups for pecs;
Tight Push-ups for Triceps;

15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
05 min - Speed (3 speed circuits with changes of direction and braking to be done 3 times each with 45 "rec);
30 min - Exercises with Ball carried out at High Intensity;
25 min - Aerobic Power

CCVV 2 series of 10 "- 1" slow run and 1 "recovery extension 4" with stretching and dribbling;

10 min - General Stretching and Spine Relief.

10th TRAINING FRIDAY:

05 min - Free Proprioceptivity with Tablets;
15 min - Technical Warm-up with Ball alternating with Joint Mobility Upper and Lower Limbs;
05 min - Calves, Quadriceps, Hamstrings, Adductors Stretching (1 x 20 ");
15 min - Concentric Force Circuit;

a) Concentric Calf (Calves) 3 X 10 rec 45 " b) Squat 90 ° 3 X 10 rec 45 " c) Adductors with Elastic 3 X 10 rec 45 " d) Lunges Forward 3 X 10 rec 45 " e) Ground Bridge (Flexors) 3 X 10 rec 45 "

05 min - Quickness for Force Transformation (3 quickness circuits to do 3 times each with 45 ")
20 min - Exercises with Ball carried out at High Intensity;
20 min - Intense Theme Matches (4vs4 - 5vs5 - Cage etc.) rec 1: 1;
05 min - Aerobic capacity (5 minutes of slow running);
10 min - General Stretching and Spine Relief.

SATURDAY: