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Getting Season Fit With Soccer Superstar Lauren Barnes

Diet & Nutrition Inspiring People
Exercise
translation missing: en.article.general.author_prefix Lauren Barnes, 09 October 2016

The last month of training before the season starts should be dedicated to getting season fit. Even if you are not on a sports team and preparing for a new season, you can follow this professional soccer player's guide to getting season fit.

Getting season fit means training at soccer match intensity with a focus on high-intensity interval training (HIIT).

This is often referred to as the specific preparation phase of training. During this period, your gym training should focus on speed, power and plyometric training.

A period of general preparation should be completed before the specific preparation block to ensure your body is ready to train at a high intensity.

Below is an outline of the differences between the general preparation period and specific preparation period.

Mesocycle Length Objectives Session design Training intensity Gym emphasis

General preparation period

2-3 months

Aerobic power & base endurance training

Long work intervals and shorter rest

65-85%

Local muscular endurance, hypertrophy & max strength

Specific preparation period

(Getting season fit)

1 month

HIIT with sprint, acceleration & repeat sprint

Short work periods and long rest periods

85-100%

Speed, power and plyometric training

Soccer ‘Season fit’ training plan

Each training session should include the below warm up and cool down.

Your warm up should consist of:

  • 5 minute jog

  • 5 minutes of dynamic stretches, running drills and activation exercises

  • 4 x 50m run throughs to get your legs up to a high running intensity

Your cool down should consist of:

Below is what your 4-week training regimen should look like:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1

Sprint session

4 x 10 seconds sprint, rest 1 minute

5 min rest

4 x 10 seconds sprint, rest 1 minute

Gym

Acceleration session

Accelerate hard to the 18 yard line and run up and back 3 times

1 minute rest

Repeat x 4

5 minute rest

Accelerate hard to the 18 yard line and run up and back 3 times

1 minute rest

Repeat x 4

Rest

Repeat sprint session

6 x 40 yard sprint, 30 seconds rest

5 minute rest

6 x 40 yard sprint, 30 seconds rest

Gym

Recovery

Week 2

Sprint session

5 x 10 seconds sprint, rest 1 minute

5min rest

5 x 10 seconds sprint, rest 1 minute

Gym

Acceleration session

Accelerate hard to the 18 yard line and run up and back three times

1 minute rest

Repeat x 5

5 minute rest

Accelerate hard to the 18 yard line and run up and back 3 times

1 minute rest

Repeat x 5

Rest

Repeat sprint session

7 x 40 yard sprint, 30 seconds rest

5 minute rest

7 x 40 yard sprint, 30 seconds rest

Gym

Recovery

Week 3

Sprint session

6 x 10 seconds sprint, rest 90 seconds

5 min rest

6 x 10 seconds sprint, rest 90 seconds

Gym

Acceleration session

Accelerate to the 18 yard line and run up and back 3 times

90 seconds rest

Repeat x 6

5 minute rest

Accelerate to the 18 yard line and run up and back 3 times

90 seconds rest

Repeat x 6

Rest

Repeat sprint session

8 x 40 yard sprint, 30 seconds rest

5 minute rest

8 x 40 yard sprint, 30 seconds rest

Gym

Recovery

Week 4

Sprint session

7 x 10 seconds sprint, rest 2 minutes

5min rest

7 x 10 seconds sprint, rest 2 minutes

Gym

Acceleration session

Accelerate to the 18 yard line and run up and back 3 times

2 minute rest

Repeat x 7

5 minute rest

Accelerate to the 18 yard line and run up and back 3 times

2 minute rest

Repeat x 7

Rest

Repeat sprint session

9 x 40 yard sprint, 30 seconds rest

5 minute rest

9 x 40 yard sprint, 30 seconds rest

Gym

Recovery

Happy training!


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