*The training explanation are using "SPECIAL" analogies to aid understanding. Please bear with them... =]

Interval training:
Stage 1 - 8 x 100m (1:2)
Stage 2 - 6 x 400m (1:2)
Stage 3 - 8 x 100m (1:1)

Interval training basically improves one's speed and recovery rate. In the game, speed is very important as you will be able to reach the ball faster than your opponent. Or put it this way, if u wan to chase a girl/guy, u definitely need speed so that u can chase him/her. Or in another case, if u wan to run away from a guy/girl, u also need speed so that he/she can't chase u. Get the logic??? Next, recovery rate is also important during change of lines. You won't want to go in when you are still trying to recover. Put it this way, if u chase after a girl/guy n got rejected, u must recover fast so that u can go after another one. U see the link??? (1:2) is the sprint time to rest time ratio. Try sprinting your maximum effort in the 100m. Take that timing as a guide. Eg. 12 secs run, rest 24 secs before I start sprinting at 36 secs. Take note that the stopwatch is still running. Do not stop the time.

Cardiovascular training:
Long distance run (3-5km per session)
Swimming (20-30 laps)
Cycling (at least 5km)
Stairs climbing (at least 10 storeys)

Cardiovascular training improves cardio strength and stamina. It also raise one's metabolism. Basically, improves one's heart rate. The most important thing about cardio trainings is the breathing. A good rhythm for breathing will ensure that you last through the exercise or during games. If your breathing becomes inconsistent, you will encounter short of breathe and cannot perform better. Put it this way, if u n ur bf/gf are kissing, you definitely need to have a go rhythm if not before u know it u two could die being out of breathe. With rhythm u two perform better. =] When your heart cannot pump enough oxygenated blood to your muscles, lactic acid will accumulate and you will experience fatigue. When fatigue comes in, u know what will happen to u during the game. When you are working your heart out, you are also burning FAT. I know what you are thinking... For those who wants a slimmer and lean body. Follow the exercise routine. =)

Agility training:
Forward run
Backward run
Side walk
Side twist walk
Shuttle run
Zig-zag run

Agility training basically improves reaction to turn, twist and run. Secondly, it improves coordination of your body. The reaction time during game is crucial as when you need to react fast to your opponent's moves or recover the defence. Put it this way, if someone is charging towards u like a bull, if u r too slow for his speed, guess who flies? But, if u can react to it fast, guess who crashes?? Focus more on your reaction to turn or twist when you reach the line. Do it slowly for the first few times until you are able to coordinate well with your body's turning and twisting. Then, increase the pace so that you can combine slight interval training with agility training. Please do it slowly n with patience as it may cause injuries especially during the twisting n turning. We wont wan casualties before div2, do we???

Stability Training:
Single leg hop
Single leg stand
Single leg exercises

Stability training basically helps to improve ur stability. When u r executing single leg exercises, ur body will tend to balance on that particular leg when ur the other leg is absent. What will happen is that ur major leg muscles will be activated to balance ur body weight n not only that other small leg muscles that are not normally activated will start to be activated to balance ur whole body weight. This training also aids joint stability. After all the training, when u start to run, jump or balance, all the leg muscles will be activated. Thus, giving u better stability during run, jump or watever. Put it this way, u r trying to awaken ur "hidden" powers n when u awaken them, u will become stronger as u have more powers. It cant be that u become weaker after awakening those powers, right??? =] This section is dedicated to players that are injury prone n not "stable".

Strength training:
Callisthenics
Gym training

Strength training increases muscular strength. Callisthenics training basically comprises of many different types of exercises. You can do push ups, sit ups, dips, crunches, flutter kicks, buddha claps, and many more. Try to arrange your exercises in way that you don't do exercises that use the same muscle group consecutively. Eg. From the way I arrange, push ups(upper body), sit ups(abs), dips(triceps), crunches(abs), flutter kicks(quards & abs), buddha claps(shoulder muscles). Do a few sets. Don't rest too much in between sets. Do at least 15 - 20 reps per exercise. Put it this way, if u dig ur nose, let's say everyday dig the right side but not the left, wat will happen? Ur right nostril will become bigger than ur left n will start bleeding from all the digging. But if u alternate, then at least one side gets to rest one day. Both sides will be balanced. See the link???

Gym training is more difficult to conduct. For starters, please start with weights machines. The free weights exercises are of higher level. Gym training can be dangerous if there's no proper caution take care of. Try to get one buddy to train with you and spot your mistakes while you are doing the exercises. Read the instructions on the machines first before executing the exercises. For guys wise, I m more concerned. If u really dunno how to execute the exercise properly, then DUN TRY. When u r doing, always breathe out

Power training: heavier weights + lesser reps + more rest time. (70-75% of 1RM*: 6-8 reps + 2-3 sets) (1:2)

Strength training: moderate weight + more reps + same rest ratio. (60-69% of 1RM + 10-15 reps + 3 sets) (1:1)

Endurance training: least weight + most reps + lesser rest ration. (50-59% of 1RM + 15-20 reps + 3 sets) (1:0.5)

1RM = 1 Repetition Maximum
The maximum amount of weights you can cope with at most 1 repetition when using that particular machine. So try putting the max weight and execute the exercise. If you can do one and a half rep, you are at your 1RM. There's no need for you to measure so accurately until you only manage to do one. Stick to one and a half. Put it this way, if passers-by see that u r doing one rep max, u definitely dun wan to do 1 rep exactly. They will think that u cant cope with that kind of weights but if u can do one n a half, it shows more. I believe u know wat to do. =] Then calculate the amounts of weights for different types of training. Please bear in mind that different machines or exercises have different values of 1RM. You can't assume same for all and have to test for 1RM for all machines.

Stretching:

Proper stretching will mean that when u r doing stretching, u will feel some discomfort in the muscle group u r stretching. Breathe normally, not too fast, not too slow. Stretching has a sequence to follow. Normally, head to toe, or major muscle group to minor muscle group. If there are stretching exercises tt requires u to engage in awkward positions, please do not attempt to do so.

Overall:

For the routine wise, I recommend about 2-3 times you exercise per week. Plan in such a way that you can have one interval, strength and cardio training in a week. Then, the following week you can have agility, gym and cardio training. If you can feel fatigue during the week and you have not done any cardio training, do swimming as swimming helps to relax muscles and you will feel much better without the pain. It's always good to go train in twos at least so that u can push one another. Please do proper warm up and cool down. Stretch your muscles after trainings so that you won't have much soreness after that. Stretching makes you more flexible and will ensure that they are constantly activated everyday. Self-discipline is very important in maintaining fitness. If u have any enquiries or doubts, please call 1800-FREE-CONSULTATION. ( I m just joking... no such hotline) If u REALLY have doubts to clear, mail me at charles_chuacc@yahoo.com.sg

If not, let's all work hard for the up coming division games. =]