Conditioning program soccer

thought u wanna talk about conditioner :DDD

huh? wtf is this? ask your coach!

run 5 km every day, try to run 15 mins faster then prev day <= works for me, u have to set up ure own thing based on ure current condition etc

let me share with the inferior minds 1 picture of my 1GB lifehacks collection

in two weeks? good luck

find air conditioner
lift it onto ur shoulder
run, dont stop

try fitness boxing.

first go for once a week, then go for twice a week.

most exhausting sport i have ever experienced.

squash is also nice, but not for full body

e: two weeks rofl

research interval training! and to be honest 2 weeks is not guna make that much of a difference.

2 weeks..? useless

You should have given more infos about your current fitness level or even division/playing position which you play in. It's a bit different to program for a guy who has cooper over 3100 m or something closer to 2500 meters.

If you are in decent condition I would advice you to do 3 hard practices at first week and 4 hard practices 2nd week. On both weeks take 2 totally "free" days and one restoring easy jog which is only to help you recover.

You can research interval training if you want (especially if you're a striker or winger without defence responsibility), but it's only two weeks so I would advice you to do mainly running with quite "constant speed". The best way to improve running is to run, so rather swim after the two week period, remember to always keep your training resembling your sport.

So tuesday 35 min at 75% of your max heartrate, thursday same and sunday 25 min at 80-85% of your max. hr.

One longer and lighter (55-60% of max hr.) jog/walk on friday for example

Add one run more to 2nd week if you feel like doing more, 3 hard practices are enough also.

PS. Btw, it's football not soccer ;)

PPS. If you are in bad condition this program is too hard for you, so just do 2 (25-40 min) run/jog with 60-75% of your max heartrate and 2 lighter walks (4-8 km).