Course Project - Annual Training Plan - Term Paper Example

All of these principles serve the body fitness requirements of the athletes in an appropriate manner. Let us now make use of these principles to develop a training program based on proper testing of a 22 years old football player. The athlete is 6 feet and 3 inches tall and he weighs 215lbs. we will include off-season, pre-season, and in-season schedules in the program. 12 Months Soccer Training Program I have divided the training program into 3 main sections, which include pre-season training, on-season training, and off-season training.

Let us develop charts for each of these training sessions in order to get a detailed understanding of all exercises included in these sessions. Off-Season Training Schedule The off-season training program is of 10 weeks for my athlete. The program includes four rest days per week and light exercises for the remaining three days. Days Activities for Off-season Training After all exercises Monday Swimming (8am-8:30am and 5pm-5:30pm) Stretching (15 minutes at 6pm) Tuesday Rest day Wednesday Badminton (8am-8:30am and 5pm-5:30pm) Squash (10am-10:30am) Stretching (15 minutes at 6pm) Thursday Rest day Friday Tennis (10am-10:30am and 5pm-5:30pm) Stretching (15 minutes at 5pm) Saturday Rest day Sunday 15 Pushups 3 times (8am, 4pm, and 8pm) Jogging (25 minutes at 6am) Stretching (15 minutes at 10pm) Two main purposes of these light exercises are minimization of strength loses and physical recuperation of the athlete.

As the off-season phase is the transition phase from in-season to next pre-season, the trainers include such exercises in this phase, which are not very heavy or muscle building exercises. The main purpose of all of these exercises is to keep the physical fitness of the athlete intact. “Swimming can develop a swimmer's general strength, cardiovascular fitness and endurance” (Luebbers, 2011). Badminton helps in increasing the level of good cholesterol ad decreasing the level of bad cholesterol present in the body.

Squash helps an athlete increase flexibility, agility, and overall fitness. Squash also provides excellent cardiovascular workout for the athletes. Tennis improves the stretching abilities and hand-eye coordination of the athletes. Pushups help athletes improve their secondary and stabilizer muscles. “Pushups are considered by many people to be the best all-around chest workout” (West, 2006). Jogging, which is the last exercise in off-season phase, helps athletes reduce blood pressure problems and improves cardiovascular fitness of the body.

Pre-Season Training Schedule A good and perfectly scheduled pre-season brings a number of benefits for the athletes. The pre-season training program is of 6 weeks for my athlete. The program includes one rest day per week, which is Sunday. There are different muscle building and physical fitness exercises for the workdays. Days Activities for Pre-season Training After all exercises Week-1 Monday to Saturday Week-2 Monday to Saturday Week-3 Monday to Saturday Week-4 Monday to Saturday Week-5 Monday to Saturday Week-6 Monday to Saturday - Warm Up (6am-6:15am) - Endurance training, such as, jogging and interval running (7am-8am and 3pm-4pm) - On spot hitting and passing (9am-11am and 5pm-7pm) --------------------