Personal training for soccer players during the Christmas period until the start of the season after the lockdown.

1. Angelos Charisis - Fitness Soccer Coach
LOCKDOWN:
PERSONAL TRAININGS/2nd Phase
AGIOS IEROTHEOS FC

2. Angelos Charisis - Fitness Soccer Coach
CALENDAR: PERIODIZATION PLAN
WEEK SUN MON TUE WED THU FRI SAT
49
29 30 1 2 3 4 5
50
6 7 8 9 10 11 12
51
13 14 15 16 17 18 19
52
20 21 22 23 24 25 26
01
27 28 29 30 31 1 2
02
3 4 5 6 7 8 9
DECEMBER - JANUARY
FIELD TRAINING
STRENGTH TRAINING
REST - DAY OFF
TOTAL
13
8
7
field1 field5
field4
field3field4
field4 field1
field3 field1
field2
field2
field1
str1
tbt
str1
tbt
Christmas rest
Happy new year!field5
Day-off
Day-off
Day-off

3. Angelos Charisis - Fitness Soccer Coach
TRAINING GROUPS
GROUP 1
LIAKOPOULOS
CHALIKIS
CHOLEVAS
GROUP 2
POLITIS L.
POLITIS G.
THIVAIOS
ALEXIOU
GROUP 3
METALLINOS
MENAJ
MPRISTOGIANNIS
GROUP 4
TSATSARIS
KOUNTOURIS
ZAFEIRAKIS
SYREGGELAS
ARGYRIOU
STASINOS
MARTINOS
CASTRIOT
PSYCHOGIOS
TSORTAS
MPOUSGAS
CHATZILAMPROU
GROUP 5
CHRISTOU
STAGKOS
PACHATOURAS
CHARALAMPOUS
KONTOPIDIS
TSERKONIS
GROUPS ARE FIT BY THE RESULTS OF
YO-YO IR TEST Lvl 1

4. Angelos Charisis - Fitness Soccer Coach

5. Angelos Charisis - Fitness Soccer Coach
WARM UP – FIELD TRAININGS
MOBILITY
2 x 10reps 2 x 10reps 2 x 10reps
2 x 10reps 2 x 10reps 2 x 10reps
WARM UP
8min 2 x 8m 2 x 8m
2 x 8m 2 x 8m 2 x 8m

6. Angelos Charisis - Fitness Soccer Coach
RECOVERY - STRETCHING
STRETCHING
2sets x 10-15sec

7. Angelos Charisis - Fitness Soccer Coach
FIELD 1
WARM UP DURATION EXERCISE
1. WARM UP – FIELD TRAININGS
15min
MAIN TRAINING DURATION EXERCISE
6x60m 1min rest/speed
7x50m 50sec rest/speed
15min
GROUPS METERS 2x 5min
Run:15sec
G1 74m
Rest/run: 15sec
G2 71m Rest/set: 2min
G3 69m
G4 67m
G5 63m
RECOVERY STRETCHING

8. Angelos Charisis - Fitness Soccer Coach
FIELD 2
WARM UP DURATION EXERCISE
1. WARM UP – FIELD TRAININGS
2. 6x40m progressively increasing tempo
20min
MAIN TRAINING DURATION EXERCISE
CROSS TRAINING
30min
GROUPS METERS X12reps
Rest/run: 1min
G1 30m
G2 28m
G3 28m
G4 27m
G5 25m
RECOVERY STRETCHING

9. Angelos Charisis - Fitness Soccer Coach
FIELD 3
WARM UP DURATION EXERCISE
1. WARM UP – FIELD TRAININGS
15min
MAIN TRAINING DURATION EXERCISE
GROUPS METERS 2x12min
2x4min run
G1 1320m
Rest/run: 4min
G2 1247m Rest/set: 4min
G3 1210m
G4 1173m
G5 1100m
CORE TRAINING 1
RECOVERY STRETCHING

10. Angelos Charisis - Fitness Soccer Coach
FIELD 4
WARM UP DURATION EXERCISE
1. WARM UP – FIELD TRAININGS
15min
MAIN TRAINING DURATION EXERCISE
8x40m 40sec rest/speed
15min
GROUPS METERS 2x15min
Run:1min
G1 300m
Rest/run: 2min
G2 283m Rest/set: 5min
G3 275m
G4 267m
G5 250m
RECOVERY STRETCHING

11. Angelos Charisis - Fitness Soccer Coach
FIELD 5
WARM UP DURATION EXERCISE
1. WARM UP – FIELD TRAININGS
2. 6x40m progressively increasing tempo
20min
MAIN TRAINING DURATION EXERCISE
PLYOMETRIC TRAINING
4sets x 3stations
Strength exercises: 4reps
3station x 4sets
Rest/rep: 1.30min
Rest/set: 3min
CORE TRAINING 2
RECOVERY STRETCHING
4reps4reps4reps

12. Angelos Charisis - Fitness Soccer Coach

13. Angelos Charisis - Fitness Soccer Coach
STRENGTH TRAININGS – WARM UP
WARM UP & MOBILITY
10+10 επ./reps 10+10 επ./reps 10+10 επ./reps 10+10 επ./reps
10+10 επ./reps 10 επ./reps 10+10 επ./reps 10 επ./reps 15+15sec

14. Angelos Charisis - Fitness Soccer Coach
STRENGTH (str1)
4x8 reps/leg 4x12reps 4x10reps 4x12reps
3x8 reps/leg 4x10 reps 3x8 reps/leg 4x15reps

15. Angelos Charisis - Fitness Soccer Coach
TABATA (tbt)
6 CIRCLES: exercise:20sec rest/ex.:20sec

16. Angelos Charisis - Fitness Soccer Coach
Cross-Training
8reps 6reps 6reps
8reps(4reps/leg) 20sec 100m speed
• 4-6 SETS
• NO REST BETWEEN THE
EXERCISES
• 2min rest/sets
NOTES:

17. CORE 1
Levels Set Seconds
EASY 2-3 15
MEDIUM 3 20
HARD 3-4 30
Angelos Charisis - Fitness Soccer Coach

18. CORE 2
Levels Set Seconds
EASY 2-3 15
MEDIUM 3 20
HARD 3-4 30
Angelos Charisis - Fitness Soccer Coach

19. Angelos Charisis - Fitness Soccer Coach