Glycogen depletion circular A/B/C Jan & Feb
NAME:
Warm up
Running action, lateral twist, good morning, squat
Or
Speed ladder
Program a program b program c
400 m sprint Time Time Time 400m sprint time time time 400m sprint time time time
Bench press 20 20 20 Dead lift 10 10 10 Bench press 20 20 20
Chin up 6 6 6 Chin up 6 6 6 Chin up 6 6 6
Squat jump with 10 kg 15 15 15 Squat 15 15 15 Squat jump with 10 kg 15 15 15
Cris cross 50 50 50 Push up 20 20 20 Cries cross 50 50 50
400m sprint Time Time Time 400m sprint time time time 400m sprint time time time
Lunge (each leg) 15 15 15 Lunge (each leg) 15 15 15 Lunge (each leg) 15 15 15
Back extension on bench 15 15 15 Back extension on
bench 15 15 15 Back extension on bench 15 15 15
Dip on bench 10 10 10 Dip on bench 10 10 10 Dip on bench 10 10 10
Green press 10 10 10 Green press 10 10 10 Green press 10 10 10
Ab curl 30 30 30 Ab curl 30 30 30 Ab curl 30 30 30
Your felling : easy/ ok /hard [program for the two month]
[3] Weight program for the month of March
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Chin up Green press dips Step up on bench Abs curl
10 10 10 10 10 10 10 10 10 10 10 12 12 12 Max max max 20 20 20 Ded bug 20
Plank 3 way
Back hyper 15[2 sets
Practice no [2]
Dead lift Incline bench dumbbell Pullover dumbbell Power shrug Lunge each leg Bent over row Abs curl
10 10 10 10 10 10 10 10 10 10 10 10 10 10 12 12 12 10 10 10 Hand &knees 20
Rissian twist 20
Bridge[5sec]* 10, 2*sets
Practice no [3]
squat Bench press Chin up Green press dips Step up on bench Abs curl
10 10 10 10 10 10 10 10 10 10 10 12 12 12 Max max max 20 20 20 Ded bug 20
Plank 3 way
Back hyper 15[2 sets
[4 -5 ]Weight program for the month of April & May
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Chin up Green press dips Step up on bench Abs curl
9 9 9 9 9 9 9 9 9 9 10 10 10 12 12 12 Max max max 25 25 25 Dead bug 20
Plank 3 way
Back hyper 15[2 sets
Practice no [2]
Dead lift Incline bench dumbbell Pullover dumbbell Power shrug Lunge each leg Bent over row Abs curl
10 10 10 10 10 10 10 10 10 10 10 10 10 10 12 12 12 10 10 10 Hand &knees 20
Rissian twist 20
Bridge[5sec]* 10, 2*sets
Practice no [3]
Squat Bench press Chin up Green press dips Step up on bench Abs curl
9 9 9 9 9 9 9 9 1 0 10 10 12 12 12 Max max max 25 25 25 Ded bug 20
Plank 3 way
Back hyper 15[2 sets
[6 ]Weight program for the month of June
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green prees Lunge with twist Dips Chin up with 5 kg Abs
8 8 8 8 8 8 8 8 10 10 10 12 12 12 Max max max Max max max
Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bent over row Bicep press Abs
10 10 10 10 15 15 15 10 10 10 15 15 15 12 12 12 10 10 10 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets
Practice no[3]
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
8 8 8 8 8 8 8 8 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
[7 ]Weight program for the month of July
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green prees Lunge with twist Dips Chin up with 5 kg Abs
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max
Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bent over row Bicep press Abs
8 8 8 8 15 15 15 10 10 10 15 15 15 12 12 12 10 10 10 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets
Practice no 3
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
[8 ]Weight program for the month of August
Name:
Warm up: Running action, lateral twist, good morning, squat
Practice no 1(one)
Squat Bench press Hang pulls Green press Lunge with twist Dips Chin up with 5 kg Abs
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max
Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
Practice no [2]
Dead lift Step up on bench Bent over rows Back hyper weight Green press Bicep press Abs
8 8 8 8 15 15 15 10 10 10 15 15 15 12 12 12 12 12 12 V-sit( weight above head)
Hangs (knees at 90-d)*10
Bum up (of elbows ) 20*2 sets
Practice no [3]
Squat Bench press Hang pulls Lunge with twist Dips Chin up
5 kg Abs curl
6 6 6 6 6 6 6 6 10 10 10 12 12 12 Max max max Max max max Supperman *20
Hip-ups(off elbow)*20
Both leg up &
Down
U- 13,15 HOME STRENTH PROGRAM
Program to be performed 3-4 days per week.
2-3 sets of 15-25 repetition.
Perform all the exercises in a control fashion with good technique.
Lower body (legs)
Squat:
Feet shoulder wide apart, toes slightly out.
Keep your chest up and back straight throughout the squat.
Weight through the heels.
Lunges:
Set the abdominals.
Circle the foot up and over the opposites knees (use your hamstring).
Lunge forward.
The front knees must not travel past the toes.
Push back with effort to the starting point.
Bench step-ups:
Find a bench approx knee height.
Step up and step down maintain the good posture.
Note: once you are able to perform 3 sets* 25 reps-then you must add some extra resistance.
[ Hold a big bag of rice or two battle of water ]
Upper body: [shoulder, chest, arms]
Push-ups
Hand and shoulder width apart
Dips
Off a bench or chair
Chin-ups
If it is possible you can use tree
Note : once you are able to perform 3 sets* 25 raps. Push you can make them harder by placing your feet up one bench / chair.
Scapular stability:
Arms straight, tamps to the sky.
Make the letter ‘[ Y ].
Make the letter [ T ].
Abdominals and back
Bridging : Knees and shoulder apart, before lifting-roll hips under.
Hands and knees: slowly rise your opposite arms [only to body height ]
Back hyper: lie down on the bench and your body slowly down and up to level of the hip.
Medicine Ball Program
Medicine ball session [2* groups] 30 minuets each activity
Med ball group:
• Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each
• Stretch, holding each stretch for 60 second
Running program:
Speed session:
Start with active worm-up – running drills
• Marching [walking] running technique( 3*20m)
• Marching lunge ( 3 *20m)
• Ankling(3*30m)
• Start over(15m*6)
• 6 agility runs (20m shuttle)
• 4*40m [100%] -2 minutes recovery
• 6*25m [100%] -2 minutes recovery
Medicine ball:
Continue as per sheet:
Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each
• Stretch, holding each stretch for 60 second
Speed endurance :
Pyramid training
• Markers at start, 10, 20, 30, 40, 50 and 60m
• Start, sprint 20m ,walk 40m
• Turn and sprint 30m and walk 30m
• Turn and sprint 40m and walk 20m
• Turn and sprint 50m and walk 10m
• Turn and sprint 60m and turn another 60m back to the start
• Recovery time [90 second]
• Repetition 4 times = 1 one sets
• Recovery between sets 4 minutes
[Total workload [3-4-5 sets]
Lactate session
[Special item]
3* sets – 5 minutes recovery between sets
• 1*400m and 60 second rest
• Again sprint350m and 50 second rest
• Again sprint 300m and 40 second rest
• Again sprint 250m and 30 second rest
• Again sprint 200m and 30 second rest
• Again sprint 150m and 20 second rest
• Again sprint 100m and 20 second rest
• Finish
Running program:
Speed session
• Marching [walking] running technique*3(20m)
• Marching lunge *3(20m)
• Ankling*3(30m)
• Start over15m*6
• 6 agility runs (20m shuttle)
• 4*40m [100%] -2 minutes recovery
• 6*25m [100%] -2 minutes recovery
Medicine ball:
Continue as per sheet
Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each
• Stretch, holding each stretch for 60 second
Speed endurance
50 – 100 -50
• Sets the markers at starts,50m and 100m
• 4*50 [100%] with the 20 second recovery
• 2*100m[100%] with the 40 second recovery
• 4*50 [100%] with the 20 second recovery
• Equals 1 sets
• Recovery between sets 5 minutes
Total workload 4 *sets
Lactate session
3* sets- 5 minutes between the sets
• 6* 200m = 1 sets between 30 second rest
• After one sets another five minutes rest
• Total workload [3-4-5] sets
Running session
Speed session:
• Start with activ worm-up- running drills [as per previous sheet]
• 6* agility run[20 m shuttles]
• 8*25m- 100%- 2 minutes recovery
• 6*50m-100%-2 minutes recovery
Medechine ball session
Continue as per sheet:
Warm-up run around throwing the ball to each other [different throws]
• Squat and throw [front]- each [full pitch]*2
• Squat and throw [overhead] each [full pitch]*2
• Run with the ball overhead-full pitch [normal running technique]
• Shot-put and each [1/2 pitch]*2.
• Overhead throw*10 [pairs] 2* sets.
• Run with the ball overhead-full pitch [normal running technique]
• Twist and throw [pairs] *20 each side * 2 sets
• V- sit each and throw*20 [pairs]*2 sets.
• Run with the ball overhead-full pitch [normal running technique].
Running group:
• Stride the long side [hockey pitch] 80%-90%
• Walk 20 m and then jog [shot end].
• Total exercise time 30 minutes.
• Groups are count how many stride do
Shoulder stability and stretch:
• Arms [Y]*15
• Arms [T]*15
• Mini push-ups*15
• Two sets each Stretch, holding each stretch for 60 second
Speed endurance:
80-40-20
• 10*80m-100%- with the 40 second recovery
• Recovery time 4 minutes
• 12*40m - 100%- with the 20 second recovery
• Recovery 4 second
• 14*20m -100%- with the 10 second recovery
• Finish
Lactate session:
4* sets – 5 minutes recovery betwween the sets
• 1*200m- 90 second recovery
• 1*150m – 60 second recovery
• 1*100m - 60 second recovery
• 1*150m – 60 second recovery
• 1*200m- 90 second recovery
• finish
planned by,
Meer Iftikhairul Islam
e-mail- ifticricket@yahoo.com
Mob- 01199486751/01720834749
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