PETER'S Off Season Training Programme
By a good pair of running shoes. Be prepared to WORK HARD
RUNNING : Monday / Wednesday / Friday / Saturday or Sunday
Run at least 4 days of the week
Start off by running for about 20 minutes at a time, then gradually increase the time. Build up your runs, so you can comfortably run for 50 - 60 minutes without stopping. You will be building an Aerobic base which will build up Stamina in your lungs and legs.
Set aside one of the 4 days to do just hill work. This means, finding a hill, which should be about 100 to 150 meters long, and running up and down it for about 20 - 30 minutes. You will be building up Power and Strength, and some Speed in your legs. Also, increasing lung capacity.
POWER/STRENGTH: Religiously and Honestly do these excersises properly. Aim to do them every second day
Press Ups - Start with sets of 10 and build it up to 5 sets of 20
Sit Ups - Start with sets of 20 and build it up to 5 sets of 20
EXTRA: For further strengthening you may also do Dips / Pull Ups for your shoulders
NUTRITION : As much as possible, try and cut down on greasy, fried, fatty foods, which includes chips, takeaways, etc. Eat more wholesome type foods, and cut down on lollies and sweets.
Cut out all fizzy soft drinks. Substitute with just WATER. The best drink in town, and the cheapest.
IF YOU PUT THE WORK INTO THIS SIMPLE OFF SEASON PLAN - YOU WILL SEE THE BENEFITS IN YOUR ON FIELD PERFORMANCE NEXT SEASON
