Chels' Road to Round 1
Weeks 9 to 12 of Marcus' plan, finishing at the first match
First match: Saturday 22 August
0/28
days done
Daily exercises
Every day, all four weeks. Tap the day below once they're done.
Hanging hold
Hanging leg lowers
Dead bug
Plank 1 normal plank
Plank 2 lifting legs one at a time
Plank 3 moving a weight side to side
Keep these as your warm-up before games and training even once you're all better. They loosen everything up really well.
Week 9
Easy running
Mon 27 Jul to Sun 2 Aug
- Runs of 50 to 80 m
- 50 to 60% effort
- 10 reps
Week 10
Faster runs + light training
Mon 3 Aug to Sun 9 Aug
- Runs of 50 to 80 m
- 60 to 70% effort
- 10 to 12 reps
- Light team training: ball passing first session, slow moving around
- A little hopping and light agility is fine, nothing full range
- Push a little more towards the end of the week
Week 11
Nearly full training
Mon 10 Aug to Sun 16 Aug
- 80 to 90% of normal speed
- Do three quarters of the full session
- Skip anything really strenuous or max-speed sprinting
Week 12
Full training + first match
Mon 17 Aug to Sun 23 Aug
- Full training, if symptoms are feeling good
- First match Saturday 22 August: limited minutes or halves is enough
- Week 12 is the earliest return, not a deadline
Symptom rules
- A little muscle soreness here and there is fine, as long as it's slowly improving.
- If anything is getting worse, stop and see Marcus straight away.
- If soreness hasn't improved by week 12, Marcus will have another look at it.
- Not feeling great when a new week starts? Stay on the current week's plan for another week. No rush.
Review with Marcus
Friday 14 August