Footbal Training Program for the 15-16 Year Old Athlete
As explained in the
introduction of this program and for the maximum benefits of
specific football strength training programs, such as Hypertrophy
(H) and Maximum Strength (MxS), this age-group is subdivided in
two: 15-16 and 17-18 years old players.
The weekly outline and the training program should be viewed as a
guideline, since the load and exercises have to be adapted to
individual capacity and the equipment available to the individual
athlete. Therefore, some exercises may be changed, but any new
exercises should focus on developing the same muscle groups, as the
suggested exercises are sport-specific.
For a better over-all development of the body during the AA phase
(between muscle groups and limbs) we are trying to activate as many
muscle groups as possible. Similarly, in order to simulate better
adaptation training, especially in the early part of the program,
the proposed training must be repeated every time that type of
training is planned. For instance, if a strength training program
is proposed for two weeks, twice a week, and the same program must
be repeated in each of the four days.
Finally, the suggested program assumes that you are not a novice to
strength or endurance training, that in past years you have been
doing some training prior to starting our proposed program.
Select Microcycle: