The Canadian Soccer Association / l’Association canadienne de soccer
Suggested Weekly Training Routine
PRESEASON WEEK THREE – GENERAL / SPECIFIC PREPARATORY
The aim of this weeks training plan is to build further upon last week’s training, but with a slight increase
in training intensity, duration and ultimately volume, therefore shifting the emphasis of the training towards
the specific preparatory phase of the PreSeason plan. This is to be achieved through a progression from
Medium to High Intensity aerobic training.
Due to the relatively early stage of the plan, weekly training frequency remains at 3 aerobic sessions.
However, if you feel the plan is i) moving too slow for you, or ii) you have not had a large amount of
complete rest following the end of the season, then I have added an extra optional HI aerobic session on
Wednesday.
MONDAY – EXERCISE 7 – MEDIUM / HIGH INTENSITY AEROBIC TRAINING
Warm Up
- 5’ jogging slowly building up to 80% HRmax
- Mobility exercises and / or static stretching if preferred
EXERCISE
- 25’ running between 84 - 88% HRmax
Warm Down
- 5’ jogging / walking
- 15’ static stretching
TUESDAY – RECOVERY WORK
Warm Up
- 5’ cycling slowly building up to 65% HRmax
EXERCISE
- 15’ static stretching
WEDNESDAY – COMPLETE REST
OR
HIGH INTENSITY AEROBIC TRAINING
Warm Up
- 5’ jogging slowly building up to 80% HRmax
- Mobility exercises and / or static stretching if preferred
EXERCISE
- 10’ running between at 86 - 88% HRmax
- 3 – 5’ stretching break
- 10’ running between at 86 - 88% HRmax
Warm Down
- 5’ light cycling
- 15’ static stretching
THURSDAY – EXERCISE 8 – MEDIUM INTENSITY AEROBIC TRAINING
Warm Up
- 5’ cycling slowly building up to 65% HRmax
- Mobility exercises and / or static stretching if preferred
EXERCISE
- 30’ cycling between 75 - 85% HRmax
Warm Down
- 5’ light cycling
- 15’ static stretching
FRIDAY – COMPLETE REST
SATURDAY – EXERCISE 9 – MEDIUM INTENSITY AEROBIC TRAINING
Warm Up
5’ jogging slowly building up to 75% HRmax
Mobility exercises and / or static stretching if preferred
EXERCISE
35’ running between 75 - 85% HRmax
Warm Down
5’ jogging / walking
15’ static stretching
SUNDAY – COMPLETE REST
OVERALL WEEKLY BREAKDOWN OF TRAINING ACTIVITIES
Activity
Session Session Session
1
2
3
MI / HI
MI
MI
WEEKLY
TOTAL
(mins)
% Activity
Breakdown
WARM UP
HIGH INTENSITY
MEDIUM INTENSITY
LOW INTENSITY
SPEED ENDURANCE
SPEED / AGILITY
INTERMITTENT ACTIVITY
ACTIVE RECOVERY
STRETCHING
WARM DOWN
20
12,5
12,5
0
0
0
0
0
15
5
20
0
30
0
0
0
0
0
15
5
20
0
35
0
0
0
0
0
15
5
60
12,5
77,5
0
0
0
0
0
45
15
28,6%
6,0%
36,9%
0,0%
0,0%
0,0%
0,0%
0,0%
21,4%
7,1%
TOTAL
65
70
75
210
100,0%
NB - All the training is based upon percentages of maximal heart rate (HRmax). Therefore, for those who
do not possess a heart rate monitor, the following 5 exercise intensity classifications should be used:
% HRmax
Type of Training
Perceived Exertion
Below 60%HRmax
Recovery
Very Easy
61 - 75%HRmax
Low Intensity
Easy to Comfortable
75 - 85%HRmax
Medium Intensity
Uncomfortable to Slightly Hard
86 - 93%HRmax
High Intensity
Hard to Very Hard
Over 93%HRmax
Maximal Effort
Maximal!!