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Professional players should maintain fitness during off season to reduce the detraining effect, and working at the same time on past injuries and spotted weaknesses.
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During the transition phase it would be advisable to limit the losses in your physical condition, creating the basis on which the preparation phase will be build and repair vulnerabilities of past injuries that might exist.
The endurance program is indicative as to the running tempos where it would be good to see the results of your fitness tests. In program endurance1 you can choose training below the anaerobic threshold or to be sure below 85% M.H.R , while in program endurance2 you can work on your maximum aerobic speed.
In the strength training program you put as much kilos as you need to be within the range of repetitions i write with a focus on proper technical execution.
Do not forget the core training due to its cohesiveness in the training process (see the maximising sports performance section of the site).
The program is designed for a 6-week break with the first two operating as a discharge period, and gradually the next 4 to place strength and endurance training units to reduce losses and creation of a good training enviroment (click on the photos to watch the schedule).
... maybe the worst thing you can do is to let yourself for six weeks starting again from zero point ...
If you have suffered an injury in the hamstring area during the season passed, the transitional period is a good opportunity to work on your injury to decrease the likelihood of a recurrence of the same phenomenon.
The muscles that make up the hamstrings are the biceps femoris (long and short head), the semitendinosus and the semimembranosus. These muscles are mainly activated by knee flexion and hip extension.
Also, you should not overlook the fact that a lot of injuries in these places are due to the inadequacy of the glutes to support the intense actions of the footballers.
The buttock consists of three muscles: the maximus, the medius and the minor. The maximus is the largest in size, so the shape of the buttocks is mainly due to it. Its basic function is to extend. The medius and the minor are both outward and oblique. Their basic function is to bring the thigh out and oblique-abduction.
Design a στρενγτηενινγprogram that encompasses the kinetic standards we described without neglecting the specialized needs of the sport.
The following program can be followed 2-3 times a week with 48 hours between workouts:
A) side steps with elastic ring
B) kick backs with elastic band
C) hamstring curls with fitball (with one or two legs)
D) stiff leg deadlifts one leg on bosu
E) lunges with twist
