Examples of Training Sessions

FITNESS WEEK

An example of a "fitness week" we do after 2 weeks of pre season. This gives the team a "base" to build upon.

Day 1: 3 x 1km under 4minutes with 4 minutes rest followed by sit ups and push up program

Day 2: 10 x 300m in 55secs with 2 minutes rest followed by sit ups and push up program

Rest day

Day 3: 15 x 200m in 32 secs with 2 minutes rest followed by sit ups and push up program

Day 4: Pyramid

100m in 18 sec with 2 min rest
200m in 32 sec with 3 min rest
300m in 55 sec with 3 min rest
400m in 75 sec with 4 min rest
500m in 100 sec with 5 min rest
400m in 80 sec with 4 min rest
300m in 60 sec with 3 min rest
200m in 35 sec with 3 min rest
100m in best time possible finish

(2500m sprinting in 45 minutes)

Rest day

Day 5

Ajax sprints, fast feet and plyometric session

Eat plenty of carbo hydrates and drink lots of water, get plenty of sleep!


TRAINING PHILOSOPHY

Principles of training

A summary of a lecture I gave to Singapore FA Coaches after HUFC won the Double. This program is similar to Perak's but we have lower quality facilities in Perak.
I have applied the following principles to training since I have been in Asia. So far in 5 years in Asia my teams have won The Malaysian FA Cup, Malaysian league II title, (Johor FA) SEA Games Gold medal,(Vietnam) 2 Singapore FA Cups, league title, AFC Cup Semi finals,AFC team of the Year finalist (Home United Football Club)

I never train for more then 90minutes

• The training sessions are of a high intensity at a match tempo and physically demanding.


• They must train as they play, I demand high standards.


• Some sessions are 60minutes with 30minutes optional skill work. Most players choose to do some work.


• All players do their own warm up and must be with a ball. The session starts exactly on time and at a high work rate. (warm ups in Asian weather need not be long)


• Stretching is optional as there is no scientific evidence to prove its worth. At HUFC and Johor we never had any muscular injuries due to poor preparation.

Players over 30 are often given an extra days rest/recovery after a hard game. This has met with a good response from players and was explained to the full squad.
In pre season we train twice a day, but this reduced in season (attachment enclosed) the pre season was hard but with emphasis on "quality rest" Rest is essential and does not mean golf/tennis. Pre season training results enclosed.
We train in the morning due to

• Weather (it rains less)


• Development of good habits (players have to go to bed early if they train early)


• Gives me an option to train individuals in the afternoon. Or come back in afternoon if pitch is flooded with morning rain (not losing a day)


• Better for club administration to liaise with players.

SAMPLE WEEK

Enlosed a sample week, based on games played on day 1 and 8. I do not use fri/sat/sun etc I use days as numbers.

• DAY 1: Match


• DAY 2: Those that did not play must play 90min in Prime league. Any injuries MUST report to club physiotherapist. Fined if they wait till day 3. All players who played, have day off or recovery. Each player has individual recovery programs


• DAY 3: Morning Gym and aerobics ( I am a great believer in strength training on a regular and progressive basis)


• Afternoon: Football session


• DAY 4: Football session (hard physical session)


• Afternoon: Rest or individual player session


• DAY 5: DAY OFF or Spa


• DAY 6: Morning Gym and aerobicsAfternoon : Football session


• DAY 7: Morning "shadow play" set pieces (I am very disciplined on set pieces)


• Afternoon : Rest


• DAY 8: MATCH

OVERALL THEMES

• HIGH PERSONAL STANDARDS


• GOOD ATTITUDE AND SELF MOTIVATION


• TRAIN AT HIGH INTENSITY AND FOOTBALL RELATED


• QUALITY REST


• TREAT PLAYERS WITH HONESTY AND RESPECT
  
  
  Steve Darby
  Coach Perak F.A