Foundation and Preseason Fitness Schedule

We're in the middle of our off season fitness training now, meeting every Thursday evening at 7:00 at Pole Green Park. But, one night a week won't cut it. For those not sure what else they should be doing, below is a fitness schedule taking us up to the start of regular practice on February 8th.

The key to these workouts is duration and intensity which are measured simply enough with time and heart rate. Don't over work, and don't under work, just stay in your target zone.

Not sure where your target heart rate should be? A simple measure is taking 220 minus your age, multiplied by the target range. (80% to 88% in Foundation, 92% to 96% in Preseason).

Example: 25 Year old would calculate their heart rate by:
Foundation Stage
80% = Rate 156 beats per minute or 26 beats over 10 Seconds (220 - 25 x .8)
88% = Rate 172 beats per minute or 28 beats over 10 Seconds (220 - 25 x .88)
Preseason Stage
92% = Rate 179 beats per minute or 30 beats over 10 Seconds (220 - 25 x .92)
96% = Rate 187 beats per minute or 32 beats over 10 Seconds (220 - 25 x .96)

Fitness Calendar for Foundation and Preseason stages.