Risca United AFC

Training Programme

Pre-Season Schedule weeks 1&2

Pre-Season Schedule weeks 3&4

Pre-Season Schedule weeks 5&6

In-Season Schedule

Weeks 1&2

This phase is aimed at building up your strength and aerobic fitness base. The stronger a muscle is the faster it can contract.

Aerobic Sessions

2x     long distance runs per week for two weeks.

The first run must last for a minimum of 20 mins as it takes this long to start burning fat.

This is about building up your fitness base so you need to run for around 40-60 mins. If you can run for 40 mins try to run further in the same amount of time next time.

You must run for longer each run until you reach about 40 mins then try to go further or quicker.

Don’t run too fast so that you have to stop or slow down!!!

E.G. Monday 30 min run.

        Friday 40 min run – 6 miles

        Monday 40 min run – 7 miles

        Friday 45 min run – 9 miles.

Strength Weight Sessions

2x     lower body and core weight training session, try to fit in an additional upper body session if possible but don’t sacrifice any other session.

3 sets of 4 reps with plenty of rest.

Looking for max strength for first two weeks, if you can lift more than 4 reps increase the weight, if you cant lift four times decrease the weight.

You may decide to do these sessions for three weeks to make progress, each session attempt to increase weight.

Front squats,

Preacher, side preacher’s

Back Squats,

Sit ups

Hamstring Curls

Side sits

Lunges

V-Sits with/without roller

Quadricept Extensions

Calf extensions

Weeks 3&4

Having increased your strength and fitness base it is important to turn this strength into power by adding speed. Strength x Speed = Power.

Power & Speed Session

The aim of the session is to increase power. Whatever you do it must be maximal, you must be going as fast as possible or you wont get quicker. Plenty of rest time required to work maximally each time.

E.G

1 set of 4:  4x bound + 25 metre sprint

1 set of 4:  6x Quick feet, (variations) + 20 metre sprint

1 set of 4:  Bound in and out of square + 15 metre sprint

3 min rest between every run

5 min rest between sets.

You must give yourself the 3 min rest or you will improve your endurance and you wont actually get quicker!! If you’re doing it properly you probably won’t feel tired or fatigued during or after the session.

Power weights session

Same weight sessions but now decrease the weight and increase to 3 sets of 8 reps with speed. Every muscular contraction should be quick. Down slow up quick!! Also bring in Romanian Deadlifts. Should be jumping with the weight when doing squats, calf extensions etc

These sessions will convert the strength acquired into power needed for football, jumping high, changing direction quickly, and speed.

Weeks 5&6

Perform the same sessions as the previous weeks but now start to decrease recovery, e.g. week 1 walk back recovery between runs and 5 mins between sets

       Week 2 jog back recovery between runs and 3 mins between sets.

You can add more runs, its about recovering and being ready to sprint and jump over and over again as needed in a football match.

Weight session is as before.

Whilst ive been trying to attract players to the club and also to arrange pre season fixtures with clubs that have never played us, one fimilar question has popped up "Why are we called the Cuckoos?" So ive done a little bit of research into this which will hopefully answer this question.

Many, many, years ago, or so the legend says, a man and his son lived in the tiny village of Risca in the ancient county of Monmouthshire. And it came to pass one day in the month of April that a brown bird was heard to sing in the garden of their home.The son, enamored of the bird and covetous of its song, beseeched his father that he might possess the brown bird for himself. The doting father agreed and thus they devised a plan. When next they spied the bird, they would swiftly build a fence around it and thus it would be trapped. The bird appeared and they began their task. They toiled from dawn till dusk and when they had finished, they stood back in admiration of their handiwork.

Just then the bird ceased its singing, flew into the air and away into the woods.

Disappointed but not daunted, they resolved to build the fence higher when next the brown bird came to rest in their garden. The brown bird came back again and while he sang, father and son toiled once more, but at dusk the bird flew away to the wood. Foolishly they toiled for many days and the fence grew higher while the bird's song became sweeter.

Eventually, they realised that they could never capture the creature in that way.

An old and wise acquaintance who was passing by, rebuked their simple-mindedness.

“Why on earth,” said he, “are you trying to catch a cuckoo, when you already have two cuckoos in your garden?” And thus it was thereafter that all those born in the village of Risca in Monmouthshire, came to be called “Cuckoos”.

The Cuckoo is today a main feature on the clubs badge (although a new club badge could be voted in at the clubs agm) and also the refurblished changing room carries the moto "Cuckoos always fly high". The club is proud of its towns history and hopes one day like the cuckoo that the club will once again be flying high.

Date	Home Club				Away Club
16/08/2008	AFC Llwydcoed		v		Cwmamman United
16/08/2008	AFC Porth		v		Porthcawl Town
16/08/2008	Cwmaman Institute		v		Monmouth Town
16/08/2008	Goytre		v		Ystradgynlais
16/08/2008	Gwent Club (tba)		v		Troedyrhiw
16/08/2008	Llansawel		v		Pontyclun
16/08/2008	Merthyr Saints		v		Aberbargoed Buds
16/08/2008	Risca United		v		Llantwit Fardre
16/08/2008	Seven Sisters		v		Briton Ferry
19/08/2008	AFC Porth		v		Cwmaman Institute
19/08/2008	Cwmamman United		v		Ystradgynlais
19/08/2008	Goytre		v		Monmouth Town
19/08/2008	Gwent Club (tba)		v		Risca United
19/08/2008	Llansawel		v		Briton Ferry
19/08/2008	Pontyclun		v		Llantwit Fardre
19/08/2008	Seven Sisters		v		AFC Llwydcoed
19/08/2008	Troedyrhiw		v		Aberbargoed Buds
23/08/2008	Aberbargoed Buds		v		Porthcawl Town
23/08/2008	Cwmaman Institute		v		Briton Ferry
23/08/2008	Cwmamman United		v		Risca United
23/08/2008	Goytre		v		AFC Llwydcoed
23/08/2008	Gwent Club (tba)		v		Ystradgynlais
23/08/2008	Llantwit Fardre		v		Monmouth Town
23/08/2008	Merthyr Saints		v		Llansawel
23/08/2008	Pontyclun