Strength and conditioning programs for seniors or adults

Maximizing Performance: A Comprehensive Guide to Pre-Season Training


Pre-season training is a crucial period for athletes and sports enthusiasts alike, including senior football strength conditioning. It lays the foundation for a successful season by optimizing motivation, readiness, and physical capabilities, with a specific emphasis on senior football strength conditioning. In this blog post, we will explore a comprehensive approach to pre-season training, focusing on key strategies and considerations to enhance performance and reduce the risk of injuries.

Highlights of the episode:

  • Start preseason in January
  • Complete 80% of your training sessions
  • Rest every 8 to 10 weeks
  • The first session should be a flush run
  • Hamstring strengthening and lengthening

1. Start Pre-Season Training in January for Optimal Motivation and Readiness

Beginning pre-season training in January allows athletes to kickstart their preparations well in advance of the competitive season. By starting early, athletes can gradually build their fitness levels, improve skill sets, and develop mental resilience. This extended timeline provides ample opportunity for targeted training programs and ensures that athletes are primed and motivated for upcoming challenges.

2. Conditioning and Strength Program during November and December

While still in the off-season, it’s essential to maintain a conditioning and strength program. This phase focuses on building a solid foundation of fitness, improving strength, and enhancing overall athleticism. Engaging in regular cardiovascular exercises, resistance training, and agility drills during November and December will help athletes enter the pre-season phase with a solid base, ready to tackle more intense training sessions.

3. Aim for 80% Training Session Completion

Consistency is key in any training program. Strive to complete at least 80% of scheduled training sessions to maximize the benefits. Regular participation in training sessions ensures progressive improvement, enhances skill acquisition, and reduces the risk of injuries. Aim to strike a balance between pushing your limits and allowing for sufficient recovery.

4. Recognize the Signs of Fatigue and Take Breaks

Pre-season training can be physically and mentally demanding. It is crucial to listen to your body and recognize signs of fatigue or low concentration. Pushing through extreme exhaustion can lead to burnout or injuries. If you experience these symptoms after 8 to 10 weeks of intensive training, consider incorporating a short break into your schedule. This break will provide an opportunity for recovery, rejuvenation, and mental reset.

5. Structure Weekly Training Sessions for Optimal Results

When designing your weekly training sessions, it’s essential to strike a balance between restorative movement, recovery, and high-intensity drills. Begin the week with lighter exercises, focusing on mobility, flexibility, and active recovery. This approach helps alleviate any residual soreness and prepares the body for the week ahead. As the week progresses, gradually increase the intensity and incorporate sport-specific drills, tactical work, and conditioning exercises. Reserve Thursdays for higher-intensity drills to simulate game-like conditions and enhance match readiness.

6. Emphasize Hamstring and Posterior Chain Exercises

The hamstrings and posterior chain play a critical role in athletic performance, especially in sports involving running, jumping, and explosive movements. Devote specific attention to hamstring and posterior chain exercises to strengthen these areas. Exercises such as deadlifts, glute bridges, Romanian deadlifts, and hamstring curls can improve strength, and power, and reduce the risk of hamstring injuries.

7. Incorporate Stability Work for the Foot, Hip, and Trunk

Enhancing stability is vital for athletes to maintain balance, prevent injuries, and optimize performance. Include stability exercises targeting the foot, hip, and trunk muscles. Single-leg exercises, such as single-leg squats, lunges, and lateral hops, can improve proprioception and strengthen the stabilizing muscles. Additionally, exercises like planks and side planks can enhance core stability, contributing to overall body control and injury prevention.


Pre-season training is the building block for success in any sports season. By implementing the strategies discussed in this blog post, athletes can optimize their motivation, readiness, and physical capabilities. Starting pre-season training in January, following conditioning and strength

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