Training plan for 2023-2024 season
Table of Contents
- Table of Contents
- Periodization context
- Draft workout
- To do
- Calendar
Periodization context
Plans for off-season and season periods with hypertrophy, strength, power and plyometrics as well as bulking, cutting and weight maintenance periods based on (beach soccer) competition dates with peaks and deloads. This is not optimal for bodybuilding as these goals are very broad.
- Training philosophy and goals for 2024:
- Strength and explosiveness as an expression of ‘specifity training’ (train “strength”/”explosiveness/plyometrics” in the closest way as possible to the actual sport). As a beach soccer goalkeeper this includes:
- Front and backwards jogging on sand cardio
- Lateral movements
- Lateral dives
- Short sprints
- Reaction time
- Goalkeeper stance isometric
- Wrist strength (extension)
- Contact strength (from front and side angles)
- Mantain plyometric capabalities all year round (at least 2 sessions per week) as well as sport specific skills
- Ramp-up volume/intensity with a deload phase before the competitions.
- Gain muscle during off-season, cut weight before competition and maintain weight through competition season.
- Competition dates
- Winter cup: December 7th-10th
- San Juan cup: March
- Season: May, June, July
- Strength and explosiveness as an expression of ‘specifity training’ (train “strength”/”explosiveness/plyometrics” in the closest way as possible to the actual sport). As a beach soccer goalkeeper this includes:
- Plyometrics does not increase tendon stiffness, which heavy strength training, with full ROM, as well as (partial) isometric holds do.
- Good to transmit energy from muscle to bone
- So direct correlation between rate of force development and tendon stiffness
- Good for concentrics
- Tendon stiffness is developed at the part of the tendon that connects to the bone, whereas tendon extensibility is developed at the part of the tendon that connects to the muscle. Tendon stifness needs to be trained together with extensibility otherwise when the joint is put under stress in non-flexible positions the muscle may be overstretched to compensate for the lack of tendon extensibility
- train iso holds for less than 10 min totals as more may cause more damage than you can actually have time to repair.
- Plyometrics does increase tendon extensibility (which allows them to store elastic energy)
- Good for stretch shortening cycle with a preload
- Static stretching does not improve tendo extensibility
- Stiffness allows for Rate of Force Development (explosiveness)
- Elasticity allows for Adaptability and Loading (bounce)
- A plyometric plan progression could be
- Foundation
- Stiffness (planks and strength training)
- Elasticity (dynamic stretching full rom, low intensity plyo such as jumping rope and ladder drills, light single leg hops)
- Intensification
- Loading / Force absorbtion (eccentric strength)
- Peak force (concentric strength, squat jumps, quarter squats)
- Peak
- Force transfer / Bounce / reactive training (running vertical, sprints, single leg jumps, death/drop jumps)
- Focus on minimum contact time
- Force transfer / Bounce / reactive training (running vertical, sprints, single leg jumps, death/drop jumps)
- Then keep compoenents of each element after the peak with light to medium intensity and the occasional high intensity session throughout the season.
- Keep exercises in all planes of movement
- Use voodoobands (compression) and move the joints after training as pain-releaf / healing mechanism as it helps the circulation of blood and sinusidial liquids, etc. Massage can help too. Avoid using ice/heat therapy as that will prevent your body from healing itself (and make gains)
- Some swelling and degree of discomfort in the joints is normal but don’t let it increase overtime, if so tune down the volume and or intensity https://www.youtube.com/watch?v=1DmfrRzMweE&ab_channel=NathanaelMorton
- Foundation
- You may not be able to fill (fix) the whole, but you can thicken the donut!
Draft workout
General warmup/cooldown
Mobility, Iso, and Plyo https://www.youtube.com/watch?v=vB92j10d7IA&t=85s
Hips and shoulder mobility
- Shoulder Dislocations
- 90 90 hockey goalie squat
- Rotator cuff banded
- Split atg squat
- Rotator cuff iso hold
- Kozak squat
- Rotator dumbbell (kotg)
Isos
- Pullup hang
- Hand stand
- 90 degree Chin up hang
- 90 degree push up hold
- L sit
- Reverse hyper hold
- Copenhaguen plank
- Side plank
- Wall sit
- Bridge hold
Stretches
- Wall quad stretch
- Wall hip flexor stretch
- Atg split squat stretch
- Hamstring touch toes stretch
- Butterfly hips stretch
- Dog stretch lats
- Dog stretch hip flexors
- Abductor stretch
- Adductor stretch
- Chest stretch
- Triceps stretch
- Standing lat stretch
- Bicep stretch
- Forearm stretch
- Neck stretch
Summer beach split: Calisthenics and sand plyometrics routine
- Cut between 0.5% and 1% bodyweight
- 250-500 cal deficit
- Focus on skill
Monday: Practice + Upper Cali 1 + Low level hard court plyo
Tuesday: Practice + Lower Cali + Sand Plyometrics
Wednesday: Practice + Low level hard court plyo
Thursday: Practice + Upper Cali 2 + Sand Plyometrics
Friday: Practice + Low level hard court plyo
Saturday: Practice
Sunday: Rest
Upper Cali 1
- Pullup hang
- Handstand hold
- Pullups
- Handstand pushups (eccentric or pike pushups)
- Hanging L’s
Upper Cali 2
- 90 degree chinup hang
- 90 degree dip hold
- Chinups
- Dips
- L sits
Lower Cali 1
- Reverse hyper hold
- Copenhaguen plank
- Side plank
- Wall sit
- Bridge hold
- Nordic
- Reverse nordic
- Myoreps calves
Lower Cali 2
- Reverse hyper hold
- Copenhaguen plank
- Side plank
- Wall sit
- Bridge hold
- Pistol squat
- Hip nordic
- Myoreps calves
Winter gym split: Hypertrophy/strength routine
- Progressive overload by increasing reps within rep range and weight once rep range surpassed. Keep same number of sets during meso cycle and same RIR (two reps in reserve)
- 250-500 cal surplus
- Gain between 0.5% and 0.25% bodyweight per week
- Drop 20% of weight if stalled or deload week if too fatigued
- Focus on hypetrophy, mobility and tendons https://www.youtube.com/watch?v=24vTemdHiqY https://www.youtube.com/watch?v=b7yQwf-K7z0 check pjf performance low level plyo
Monday: FB A + Plyo
Tuesday: Practice
Wednesday: FB B + Plyo
Thursday: Practice
Friday: FB C + Plyo
Saturday: Practice
Sunday: Rest
Fullbody A (classic powerbuilding)
- shoulder and hip mobility
- 30 min plyometrics
- atg squat or atg leg press
- single leg rdl
- bench
- row
- iso circuit
- stretch
Fullbody B (accesories)
- shoulder and hip mobility
- 30 min plyometrics
- 3-5 x 10 nordic
- 3-5 x 10 reverse nordic
- 3 myropes till failure of tibs/calves
- 3 x 10-20 neck arms and side delts
- iso circuit
- stretch
Fullbody C (mobility)
- shoulder and hip mobility
- 30 min plyometrics
- 3-5x4-20 sets single leg squat
- 3-5x4-20 sets press
- 3-5x4-20 sets pullup
- iso circuit
- stretch
Solo Football practice template 1
- side to side (with band) and isometric (wall sit and glute bridge against goal post)
- ladder drills + scoop up
- knee dribble + backward jog
- hit target with scoop pass 10 hits
- hit target with knee pass 10 hits
- shoot from knee 10 shots
- dives 10 dives each side
- catch high balls and throw
- shoot from movement
- freekick
- stretch
Solo Football practice template 2
- Side to side (with band) and isometric (wall sit and glute bridge against goal post)
- Low level plyometrics
- Squash court L keep ups
- Stretch
Plyometrics workout (with progression)
- 1h before exercise 15 gr of collagen/gelatine (4 blue scoops) and 50mg of vitamin c (one orange)
- Isometrics can have an analgesic effect (no pain) for 45 minutes (that’s why it makes sense to start the training session with them)
- Start with 2-4 sets of 45 seconds isometrics
- Spanish squat
- 15-30sec single leg isometrics, single leg spanish squat or single leg legpress. Work up to 2x 30sec x 4.
- max 10 min iso
- Then plyo, Then FULL ROM lifts
- In winter do plyo on hard court, in summer on sand
- Goal is to increase volume by 5% each week
- Start with ACL rehab program 3x a week https://www.youtube.com/watch?v=24vTemdHiqY&ab_channel=E3Rehab
- and Meniscus Tear rehab program https://www.youtube.com/watch?v=Rr0g_b8Neq4&t=10s
- Then add “cool” exercises and ACL rehab exercises “variants”
- Band assisted jumps pogo jumps (quick bounce)
- drop jumps (eccentric bounce)
- max jumps (concentric jumps)
- Lateral jumps https://www.youtube.com/watch?v=vB92j10d7IA&t=85s https://www.youtube.com/watch?v=z6p9o93z5QQ
30 min Sand plyometrics
- Frog jumps
- Sprints
- Lateral sprints
- Lateral single leg hops
To do
- Write down ACL plyometrics
- Recepies blog (with macros and micros)
- Watch all YT videos linked in this post
- Write down tendon properties (and image)
- Write down plyo programs (ACL, preseason, in season, hardcourt / sand)
- https://www.youtube.com/watch?v=EtPpQgzT3XU&ab_channel=Plyomorph
Calendar
AUGUST 2023 (hypetrophy/strength and bulk)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | |||
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| 26 | 27 | 28 | 29 | 30 | 31 |
SEPTEMBER (hypetrophy/strength and bulk)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | ||||
| 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| 11 | 12 | 13 | 14 | 15 | 16 | 17 |
| 18 | 19 | 20 | 21 | 22 | 23 | 24 |
| 25 | 26 | 27 | 28 | 29 | 30 |
OCTOBER (hypetrophy/strength and maintain)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | ||||||
| 2 | 3 | 4 | 5 | 6 | 7 | 8 |
| 9 | 10 | 11 | 12 | 13 | 14 | 15 |
| 16 | 17 | 18 | 19 | 20 | 21 | 22 |
| 23 | 24 | 25 | 26 | 27 | 28 | 29 |
| 30 | 31 |
NOVEMBER (hypetrophy/strength and minicut)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | ||
| 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| 13 | 14 | 15 | 16 | 17 | 18 | 19 |
| 20 | 21 | 22 | 23 | 24 | 25 | 26 |
| 27 | 28 | 29 | 30 |
DECEMBER (hypetrophy/strength and bulk)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | ||||
| 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| 11 | 12 | 13 | 14 | 15 | 16 | 17 |
| 18 | 19 | 20 | 21 | 22 | 23 | 24 |
| 25 | 26 | 27 | 28 | 29 | 30 | 31 |
JANUARY 2024 (hypetrophy/strength and bulk)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| 8 | 9 | 10 | 11 | 12 | 13 | 14 |
| 15 | 16 | 17 | 18 | 19 | 20 | 21 |
| 22 | 23 | 24 | 25 | 26 | 27 | 28 |
| 29 | 30 | 31 |
FEBRUARY (hypetrophy/strength and maintain)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | |||
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| 26 | 27 | 28 | 29 |
MARCH (plyometrics and cut)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | ||||
| 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| 11 | 12 | 13 | 14 | 15 | 16 | 17 |
| 18 | 19 | 20 | 21 | 22 | 23 | 24 |
| 25 | 26 | 27 | 28 | 29 | 30 | 31 |
APRIL (plyometrics and cut)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| 8 | 9 | 10 | 11 | 12 | 13 | 14 |
| 15 | 16 | 17 | 18 | 19 | 20 | 21 |
| 22 | 23 | 24 | 25 | 26 | 27 | 28 |
| 29 | 30 |
MAY (plyometrics and maintain)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | ||
| 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| 13 | 14 | 15 | 16 | 17 | 18 | 19 |
| 20 | 21 | 22 | 23 | 24 | 25 | 26 |
| 27 | 28 | 29 | 30 | 31 |
JUNE (plyometrics and maintain)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | |||||
| 3 | 4 | 5 | 6 | 7 | 8 | 9 |
| 10 | 11 | 12 | 13 | 14 | 15 | 16 |
| 17 | 18 | 19 | 20 | 21 | 22 | 23 |
| 24 | 25 | 26 | 27 | 28 | 29 | 30 |
JULY (plyometrics and maintain)
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| 8 | 9 | 10 | 11 | 12 | 13 | 14 |
| 15 | 16 | 17 | 18 | 19 | 20 | 21 |
| 22 | 23 | 24 | 25 | 26 | 27 | 28 |
| 29 | 30 | 31 |
In summary: 4 bulk, 3 cut, 5 maintain. 7 hypetrophy/Strength 5 mantain plyo.