3. Max Rogers
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Training Details
PRINCIPLE Fitness Testing General
Preparation 1
General
Preparation 2
General
Preparation 3
REST
General
Preparation 4
General
Preparation 5
DURATION AM – 120’ AM – 90’
PM – 90’
AM – 90’
PM – 90’
AM – 90’
PM – 90’
AM – 90’
PM – 90’
AM – 90’
PM – 90’
TECHNIQUES/TACTICS/
STRATAGIES N/A In Possession
Technique
In Possession
Technique
Att/Def Transition
Technique
Out of Possession
Technique
Out of Possession
Technique
Guide to Training Practices
THEME Primary Fitness
Testing
Individual
Technique
Individual
Technique
Individual
Technique
REST
Individual
Technique
Individual
Technique
VOLUME
INTENSITY
COMPLEXITY
TYPE Yo-yo test
20m sprint
1 rep max
squat
Sit and reach
Integrated
Circuits
Integrated
Circuits
Integrated
Circuits
PERIODS
N/A
Long – 10’-15’ Long – 10’-15’ Long – 10’-15’ Long – 10’-15’ Long – 10’-15’
RECOVERY
N/A
Long – 5’- 8’ Long – 5’- 8’ Long 5’-8’ Long – 5’-8’ Long 5’-8’
Microcyle 1 Weekly Plan
HIGH
HIGH
HIGH HIGH HIGH HIGH HIGH
LOW LOW LOW LOW LOW
LOW LOWLOWLOWLOW
4. Max Rogers
PRINCIPLE DURATION TECHNIQUE/TACTIC/STRATAGIES
General Preparation 1 90’ In Possession Technique
THEME TYPE
Technique Integrated Circuits
Microcyle 1 – TUESDAY AM SESSION
Co-ordinated Warm-Up
Pre Hab Injury Prevention
Passing & Conditioning
2 groups – 1 group passing, 1 group conditioning circuit
4 x 3’ = 1 set. 2 sets. 6’ rest between sets.
Heart Rate Zone = 70-80% HR Max (Aerobic Zone)
Passing Drill
Focus on technique and quality of passing.
Don’t emphasise intensity of practice.
Circuit
Ensure correct movement through equipment.
8v8 Game
Balls placed all around the pitch.
No stoppages for goal kicks etc just take a ball and play.
Reds play 2-3-2 formation.
Yellows play 3-2-2 formation.
2 x 9’. 6’ rest.
Heart Rate Zone = 70-80% HR Max (Aerobic Zone)
5. Max Rogers
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Training Details
PRINCIPLE Specific
Preparation 1
REST
Specific
Preparation 2
Specific
Preparation 3
GAME REST
Fitness Testing
DURATION AM – 90’
PM – 90’
AM – 90’
PM – 90’
AM – 90’
PM – N/A
AM – 60’
PM – 60’
TECHNIQUES/TACTICS/
STRATAGIES Defensive
Organization
Attacking
Organisation
Att/Def Transition N/A
Guide to Training Practices
THEME High Pressure
Defending
REST
Advanced
Counter Attack
Transitions
GAME
REST
Primary Fitness
Testing
VOLUME
INTENSITY
COMPLEXITY
TYPE
Small Sided
Games
Small Sided
Games
Small Sided
Games
GAME
Yo-yo test
20m sprint
1 rep max
squat
Sit and reach
PERIODS Long – 10’-15’ Long – 10’-15’ Long – 10’-15’ N/A
RECOVERY Long – 5’-8’ Long – 5’- 8’ Long 5’-8’ Long 5’-8’
HIGH HIGH HIGH HIGH
LOW LOW
LOWLOW
Microcyle 2 Weekly Plan
HIGH
HIGH
HIGH
HIGH
N/A
LOW
LOW
6. Max Rogers
PRINCIPLE DURATION TECHNIQUE/TACTIC/STRATAGIES
Specific Preparation 3 90’ Att/Def Transition
THEME TYPE
Transitions Small Sided Games
Microcyle 2 THURSDAY SESSION (AM)
Co-ordinated Warm-Up
Pre Hab Injury Prevention
High Pressure Defending
7v7 teams attempt to score into mini goals.
Win the ball in Zone A = 1pt (with a goal = 2)
2 x 7’ = 1 set. 6’ rest between sets.
Heart Rate Zone = 70-80% HR Max (Aerobic Zone).
Coaching Points
Press the ball high.
Midfield defence squeeze the game.
Press when ball is moving.
Cut off passing angles.
High Pressure Defending
7v7 teams attempt to score into mini goals.
Strikers drop off the game and win ball in Zone B
Win the ball in Zone B = 1pt (with a goal = 2)
2 x 7’ = 1 set. 6’ rest between sets.
Heart Rate Zone = 70-80% HR Max (Aerobic Zone).
Coaching Points
Set up traps to allow pass forward then press.
Midfield defence squeeze the game.
Press when ball is moving.
Cut off passing angles.
7. Max Rogers
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Training Details
PRINCIPLE Specific
Preparation 4
Specific
Preparation 5
Specific
Preparation 6
GAME
Specific
Preparation 7
Specific
Preparation 8
Specific
Preparation 9
DURATION AM – 90’
PM – 60’
AM – 90’
PM – 60’
AM – 90’
PM – 60’
AM – 60’
PM – 60’
AM – 90’
PM – N/A
AM – 90’
PM – N/A
TECHNIQUES/TACTICS/
STRATAGIES Defensive
Organization
Attacking
Organization
Def/Att Transition Recovery Team Shape Team Shape
Guide to Training Practices
THEME
Defending Deep Counter Attack Transition GAME Recovery &
Technique
Defensive Shape Attacking Shape
VOLUME
INTENSITY
COMPLEXITY
TYPE
Small Sided
Games
Small Sided
Games
Small Sided
Games
GAME
Integrated
Circuits
Game Game
PERIODS Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’ Medium – 8’-10’
RECOVERY Medium – 3’- 5’ Medium – 3’- 5’ Medium – 3’- 5’ Long – 5’-8’ Short – 1’-3’ Short – 1’-3’
MEDIUM
Microcyle 3 Weekly Plan
HIGH
HIGH
HIGH
HIGH
MEDIUM MEDIUMMEDIUM
MEDIUM MEDIUM
MEDIUM MEDIUM MEDIUM
MEDIUM
MEDIUM
MEDIUM
MEDIUM
HIGH
MEDIUM
HIGH
MEDIUM
8. Max Rogers
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Training Details
PRINCIPLE
GAME REST
Specific
Preparation 10
Specific
Preparation 10
Specific
Preparation 11
REST
Fitness Testing
DURATION AM – 90’
PM – N/A
AM – 60’
PM – N/A
AM – 60’
PM – N/A
AM – 60’
PM – 60’
TECHNIQUES/TACTICS/
STRATAGIES
Defensive
Organization
Attacking
Organization
Def/Att Transtion
N/A
Guide to Training Practices
THEME
GAME
REST
High Pressure
Defending
Playing Between
the Lines
Transition
REST
Fitness Testing
VOLUME
INTENSITY
COMPLEXITY
N/A
TYPE
GAME
Small Sided
Games
Small Sided
Games
Small Sided
Games
Yo-yo test
20m sprint
1 rep max
squat
Sit and reach
PERIODS Short – 8’-10’ Short Medium – 8’-10’ N/A
RECOVERY Short – 3’- 5’ Short Long – 5’-8’ Long – 5’-8’
Microcyle 4 Weekly Plan
HIGH
HIGHHIGH
MEDIUM
HIGH
HIGH
MEDIUM
HIGH
HIGH
LOWLOW
HIGH
HIGH
LOW