PRO SOCCER FITNESSTRAINING 6-Week ProgramAlways Wanted to Have Fitness TrainingLike a Pro? Now You Can!Prepare for Your Trial orPre-Season Like a ProLimits of Liability & Disclaimer of WarrantyI AM NOT AN ATTORNEY. DO NOT USE THE FOLLOWING TEXT UNLESS YOU HAVE YOUR OWNATTORNEY REVIEW IT FIRST. The author and publisher of this eBook and the associated materials haveused their best efforts in preparing this material. The author and publisher make no representations orwarranties with respect to the accuracy, applicability, fitness, or completeness of the contents of thismaterial. They disclaim any warranties expressed or implied, merchantability, or fitness for any particularpurpose. The author and publisher shall in no event be held liable for any loss or other damages, includingbut not limited to special, incidental, consequential, or other damages. If you have any doubts aboutanything, the advice of a competent professional should be sought. This material containselements protected under International and Federal Copyright laws and treaties. Any unauthorized reprint oruse of this material is prohibited.
Pro Soccer Fitness Training6-Week ProgramPrepare for Your Pro Trial or Team Pre-Season Like a ProEver wanted to train like a pro? Here's your chance. Taken from Professional sidesfrom Europe this 6-week program will get you ready for your preseason, season orfirst pro trial.If you've ever wondered if your fitness was at the highest level or if you wanted toknow the type of fitness you will need if you are to play professionally. This 6 weekprogram will not only prepare you for that but educated you on the level ofconditioning it takes to be a pro.Benefits1) Comparing your soccer fitness level to how pro teams prepare for theirseasons2) Raising your level of fitness to that of the pro level.3) Gaining advantage on opponents whose fitness levels aren’t as high.Soccer is a running sport combining both Aerobic and Anaerobic Endurance.This program focuses on both developing the Aerobic and Anaerobic thresholdsas well as building Speed and Muscular Endurance.Warm-Up/Cool-DownPrior to doing each pro level workout a proper Warm-Up for a minimum 15 minutesshould be done to avoid injury and produce maximum results during each workout.This could be jogging with light exercise of the major muscle groups, juggling a ballwhile dribbling around a pitch or whatever else to get you into a good sweat.A proper Cool-Down after a workout of at least 15minutes with static stretching is tobe done to properly recover for the next days workout and should be continued allweek long for maximum results.
Rest DaysPlease listen to your body and use these days to their fullest. Thinking you’re goingto run on your days off to do more will only be counter productive in the long run. Isuggest as an option, including either a Yoga or Static Stretching routine as a meansto help with muscle recovery, increase injury prevention and gain flexibility on yourdays off.Pro Conditioning Work-OutsAnaerobic/Speed Shuttle Run (SR22)Suicide 50 (S50)15/30/15 (15/30/15)Up & Back (U&B)Ladder 1 and 2 (L1) & (L2)Fast and Furious (FF)Aerobic/Endurance Back Tracker 1,2 and 3 (BT1) (BT2) (BT3)50/50 Lap (50/50)1 Mile Repeats (1MR)1 Mile 800’s (1M 800s)1 Mile 400/800’s (1M 400/800)30mins Fartlek One (30m F1)30mins Fartlek Two (30m F2)30mins Fartlek Three (30m F3)30mins Fartlek Four (30m F4)Easy 30 minutes (E30)
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Suicide50(S50)SetUp- ‐Takesixconesat10- n50yardsandbacktostartREST2min 1Set***Complete5setswith2- tUp- 0- ‐yardconesfromtheSuicide50workout.010yds20yds
ostart.Completethis4timeswhich 1SetComplete5Sets(5Runs)with2- goagain.WorkoutComplete!
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1Mile 800’s(1M emeasurefortime.800m n2:25–2:40.RESTandRECOVER.Finishwith1 2- ‐1MileEasy.1Mile 400/800’s(1M bethemeasurefortime.400m 1fulllapofa400mtrack;800m 400mbetween65- ‐70seconds,RESTfor21 0mbetween65–70seconds,RESTfor21 0mbetween62–67seconds,RESTandRECOVER.Finishwith1 h,24thand28thminute.( 4thand27thminute.( int).
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aloneyardifyouhavenootherwaytogagethemeasurement.- ingisforsure,you’llbefit.I would love to hear your feedback. Please send your commentsthrough ro.htmlAll Rights ReservedReproduction or translation of any part of this e-Book by any means, electronic ormechanical, including photocopying, beyond that permitted by the Copyright Law,without the permission of the publisher, is unlawful and forbidden.
conditioning it takes to be a pro. Benefits 1) Comparing your soccer fitness level to how pro teams prepare for their seasons 2) Raising your level of fitness to that of the pro level. 3) Gaining advantage on opponents whose fitness levels aren’t as high. Soccer is a running sport combining both Aerobic and Anaerobic Endurance.