Introduction

Today the 19th of August we begin the preseason in CV Calasancias, with a lot of illusion and desire to work. As the team begins divided with several players outside has been given work without burdens to begin. Those who are already here will start with the gymnasium two days and 3 days of training on track.

Once past the month of August we will change the schedules and gym training, since we will all be back from vacation and there will be no work of autoloads beyond the preventive training.

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Planning August

For this month of August we will divide the work into pre-season Physics and technical track work fundamentally.

For this week and for the following week we will have 3 track training sessions in which we will fundamentally carry out a technical work, first individually and then in group, to start recovering the touch with the ball.

Physical work

In this month of August we divide the physical work into two groups. On the one hand the group of those who are not here yet and therefore do not have a gym available and those who are already here and if they can do exercises with weight.

Self weight exercises

We will organize 3 physical days for those who are not going to do track training, organized in 3 wods shown below.

Day 1

• 4 RfT
  • 10 burpees
  • 100 m RUN
  • 10 squats
  • 100 m RUN
  • 10 push-ups
  • 100 m RUN
  • 10 abdonimals
  • 100 m RUN
• 2 RfT
  • 10 Bulgarian squats with each leg.
  • 10 Hip Trust with each leg.

Explanation of positions:

Bulgarian squat.

HipTrust to one leg.

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Day 2

• 6 RfT
  • 24 squats
  • 24 push-ups
  • 24 lunges walking
  • 400 m RUN
• 3 RfT
  • 20 steps Moster Walk with rubber
  • 20 HipTrust with rubber under the knees

Explanation of positions:

Monster walk

Hip Trust, though without the weight.

Day 3

• EMOM 40 Min (1' Work and rest of minute rest)
  • (1st minute): 8X 20m Sprint touching the ground from side to side. (rest minute rest)
  • (2nd minute): 10 pushup + 10 lunges. (repeat until the end of the minute)
  • (3rd minute): 8X 20m Sprint touching the ground from side to side. (rest minute rest)

Gym Exercises

This would be the routine for players who have a gym during August.

First day gym

• 4 RfT
  • 10 HipTrust with disc in abdomen
  • 10 dumbbell paddle (each arm)
  • 10 Bulgarian squat with weight (each leg)
  • 10 push press with dumbbell (each arm)
  • 10 deadweight with dumbbell (each leg)
  • 10 Kettlebell American swing
    2' REST

Explanation of positions:

Dead weight to one leg

In the following articles we will explain more about track training and how we will continue with the physical preparation of the pre-season.