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3 Types of Soccer Fitness Training | Improve Soccer Fitness | COACH MY SKILLS
theguy 0 Comments Get fit
God its so cold, can’t even speak properly. Hi guys, Chris here from Coach My Skills. Coming today here with another short videofor you. I’ve had a couple of requests about this one,so today I’m doing Soccer fitness. Now there are many aspects to Soccer fitness. You’ve got things like speed, endurance, stamina, agility,strength. So, only today is what i want to focus onis building that base fitness. So, if you’re starting from an offseason andyou’re starting to work into a season thats upcoming, and you’re in preseason with thatand you want to start from the bottom and try build that base up. Thats the sort of fitness of talking about now. So, I want to talk through 3 different typesof training that you can do to help improve that Soccer fitness. So just before you get started with any fitnesswork, of course its important with these to warm up properly.Now I’m not going to talk about a warmup today,maybe we do that in another video. But make sure you warm up properly, thingslike dynamic movements are perfect, for this sort of fitness work. So make sure you do that to avoid any injuries. Now I apologise for the wind. “Its too late to apologise” Its quite strong here so hopefully it doesn’t affect the sound. Now the first training type that we will speakabout is continuous training. Now the clue is in the title with this one,CONTINUOUS. As you can see there. So its a form of training that is low aerobictraining, so you’re doing it at low intensity but you do it for a longer period of time.So something like going to the gym 30 minuteson a bicycle, low intensity, keep it going for 30 – 40 minutes. Its a long period. So this is a good training to begin with. Its a baseline training so for the first,I would recommend for the first one to two weeks of you’re initial training for you’reoffseason you stick to continuous training to try and build that base up of your fitness. After you build that base up of fitness, after1-2 weeks you can start moving on to other different types of training Im aboutto speak about.So after having been doing that continuoustraining for a period of 1 to 2 weeks the second type of training you can now incorporateinto your offseason programme is Fartlek training. Believe it or not, “Fartlek” training means”Speed play” in Swedish. Of all languages. For me, Fartlek runs are like the Holy Grailfor Soccer fitness. What they are basically small surge of increasedspeed followed up by returning back to normal zone and recovering, and then trying to repeatagain. Its very much specific to a football gamewhere you’re making short dashes, short sprints and then you want to try and recover as quicklyas possible. So they are perfect for football and somethingyou need to incorporate to build that Soccer fitness base up. Now to start off with the Fartlek runs, Iwould recommend to do like a 20 minute timed run. And you can do say a 3 minute jog. And then do a Fartlek run for 1 minute where you increase the speed, run at 70 to 80 % of yourmaximum. Thats all it is. Its not a full out maximum run.You are not trying to hit the red line. You are not trying to push yourself to thelimits. Its at a good pace like that. And then after you’ve done 1 minute you arethen going to recover again for those 3 mins. So its like I said, very specific for football. Very relevant. So something you should definitely incorporatein your training. Freezing up. Yeah ok. But you got the first continuous training,the second Fartlek training, and then you want to incorporate the last thing that Ithink is essential for football players aswell is Interval training. Now interval training can seem a little similarto the Fartlek training. I can assure you its not.And what that is a higher intensity for shorterperiods of time, but the rest is almost the equivalent to the amount of time that you’reworking. So for example you might work for a high intensityof 90 % so your almost close to your maximum, for a minute but then your rest is only aminute or a minute and a half. So its alot more intense, but its a alot shorterperiod. So a little bit like the Fartlek trainingas well, with the interval training its important to focus as well on the recovery. When you recovering your body is also adaptingaswell.It is part of the process that when you’reputting the work in and you’re recovering, you focus on the recovery as well. Because as you’re doing it your body makeschanges. You are becoming alot more stronger and fitter. This is perfect for Football as well. So its important you build up through that,and I’ll show you that as well.That you build from the continuous, to yourfartlek, then into your interval and you start to incorporate them all and that will giveyou a really good basic ground fitness for football for moving forward into things thatare more specific like speed, agility, all those other things that you have as well thatyou can focus on another time. So thats the three types of training thatI would recommend to do, especially if you’re doing an offseason programme. To the people that requested this video, thankyou very much. I picked probably the worst day to do it itsso cold. And yeah, I hope that its useful for you. Thanks for watching. Hope you enjoyed the video. If you did give it a thumbs up. If you feel sorry for me standing in the coldgive me a thumbs up as well. And I’ll see you in the next video. Don’t forget to comment and subscribe! Thanks.
Day 1 in the Summer Sizzle 2.0 Challenge | Fitness Culture
theguy 0 Comments Cardio Get fit Health Healthy Food
Alright guys exciting day starting the summer sizzle eight-week program we just had registration open for two weeks so if you’re watching this now sorry it’s too late better luck next time but you can always follow along and kind of hit some of these workouts with us I got myself I got Jake I got mr. Brennan for your all the way from Brazil and then we got protein I know you look super Brazilian but Brody – so today upper body day and then we got some conditioning afterwards all of these workouts are designed really to get the most bang for your buck so we’re coming in today’s walking tempo and then the conditioning stuff Jake program the conditioning part and nonetheless you can talk about that a little bit today it’s gonna be a hit work hit workout I mean the iw T’s and oh yeah today’s today’s 99 MT but today this is going to be an upper body lift and it’s more of like a full body lift so we’re gonna do chest back shoulders and then like to say I’d get the most bang for your buck because the way to the training split is the focus is heavy on the conditioning stuff some the stuff that we’re doing and so what we’d be forever forever in the gym if we did our traditional training explain so we’ve condensed stuff together more more super sets more just getting off basically like your total upper body in your upper body days and then we’re gonna do a hit circuit at the end so the hits just gonna be 20-yard sled push 60 yard shuttle then Tim burpees we’re gonna do 10 rounds of that we’re ending up looking like this guy at the end of the eight weeks let’s get sizzled all right guys first superset we got today is gonna be a close grip bench and today is gonna be a three zero one zero tempo so what that means is we’re gonna control for three seconds on the eccentric no pause at the chest one second up and then no positive the next rep so really controlling the e centric today so if give you a lot of time under attention we’re gonna be super setting that benchpress movement with just a band pull-up bar so just standing with the band or just a whole bar so we’re gonna do I think we have program four sets there and they’ll move on to the next thing Oh guys we just finished up the close grip bench and the band pool parts so now we’re gonna be moving on to a dumbbell row super set it with a dumbbell seated military press so we’re still going to maintain the three zero one zero tempo on both the lifts and we’re gonna go 12 10 8 on both so we’ll go bro military press rest for 90 seconds can go through that three times hi guys if you hear in the background that’s Steve explaining the same thing for his YouTube channel nice helping there don’t look oh alright we just finished up the military press with the dumbbell row now we’re gonna do a giant set so we got four movements we got inclined machine press this with a hammer strength then we’re gonna do a lat pulldown then a lateral raise to standing dumbbell lateral raise we’re gonna finish doing triangle push-ups it’s a failure just to round out that giant set and no arrest for 90 seconds so giant sets it’s gonna be same as the superset work should go back to back to back forty four movements so if you can’t do that in your gym you can just split it up and create two super sets or just get throughout responsible a lot of our members say I can’t do a giant set it’s not a huge deal the reason we’re doing a giant set it’s a summer sizzle so we’re trying to keep our heart rate up and get the work done in the gym as quick as possible because we do have a lot of conditioning at the end and so we’re trying to minimize our time in the gym so we’re gonna go 12 10 8 on each thing we do three rounds our conditioning today was tin round we did a 20-yard sled push then the 60 yard shuttle sent us five back send back 15 back and then we finished the round with ten burpees we rested one minute so the goal was to go solid effort I definitely go out on all of them but go pretty hard on these make it as hard as possible then you have a nice minute to recover if you went all-out on every one of them you went over there covered in a minute so anyway that’s all we got next that sucked it’s good thing it’s tough because you guys are paying to show up that’s a half of this program is just about accountability how do you do that you show up every single day that’s all you gotta do you show up even if you can’t do everything 100% if you are here showing up you will see results and each day you’ll get better and better and better put yourself push yourself to the maximum try to get into that that mindset I’m not gonna lie I didn’t hit every single one of my burpees probably averaged 7.8 I’m not gonna lie so get at least I got at least 10 right now right holding 20 this is why you have friends to keep you accountable friends named Thanos cuz you’re always afraid if he snaps his finger you did if you liked this video make sure you like and subscribe thank you guys we’ll catch you next time for scissor workout part dos its legs
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