FAT BURN &
BODYWEIGHT CONDITIONING
MATCHFIT
CONDITIONING
Copyright
[Matchfit Conditioning - Fat Burn & Bodyweight Conditioning] by Matchfit Conditioning Limited
Copyright © 2017. Matchfit Conditioning. All rights reserved.
Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval
system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or
mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews
and certain other noncommercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this document via the
internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized
editions and do not participate in or encourage electronic piracy of copyrightable materials.
For permission requests, email info@matchfitconditioning.com
Product Disclaimer
(1) Introduction
This disclaimer governs your use of our ebook; by using our ebook, you accept this disclaimer in full. If you disagree with any part of this
disclaimer, you must not use our ebook.
(2) Credit
This document was created by Matchfit Conditioning Limited
(3) Intellectual property rights
Unless otherwise stated, we or our licensors own the intellectual property rights in the ebook. Subject to the licence below, all these intellectual
property rights are reserved.
(4) Licence to use ebook
You may view, download for caching purposes only, and print pages from the ebook for your own personal use, subject to the restrictions below.
You must not:
(a) republish material from this ebook (including republication on another website);
(b) sell, rent or otherwise sub-license material from the ebook;
(c) show any material from the ebook in public;
(d) reproduce, duplicate, copy or otherwise exploit material in our ebook for a commercial purpose
(e) edit or otherwise modify any material in the ebook; or
(f) redistribute material from this ebook
(5) Limitation and exclusion of warranties and liability
Whilst we endeavor to ensure that the information in this ebook is correct, we do not warrant its completeness or accuracy; nor do we commit to
ensuring that the ebook remains available or that the material in the ebook is kept up to date.
To the maximum extent permitted by applicable law, we exclude all representations, warranties and conditions relating to this ebook and the use of
this ebook (including, without limitation, any warranties implied by law in respect of satisfactory quality, fitness for purpose and/or the use of
reasonable care and skill).
Nothing in this disclaimer will: (a) limit or exclude our or your liability for death or personal injury resulting from negligence; (b) limit or exclude
our or your liability for fraud or fraudulent misrepresentation; (c) limit any of our or your liabilities in any way that is not permitted under
applicable law; or (d) exclude any of our or your liabilities that may not be excluded under applicable law.
The limitations and exclusions of liability set out in this Section and elsewhere in this disclaimer: (a) are subject to the preceding paragraph; and
(b) govern all liabilities arising under the disclaimer or in relation to the subject matter of this disclaimer, including liabilities arising in contract, in
tort (including negligence) and for breach of statutory duty.
We will not be liable for any loss, damage or personal injury of any nature.
We will not be liable to you in respect of any losses arising out of any event or events beyond our reasonable control.
We will not be liable to you in respect of any business losses, including (without limitation) loss of or damage to profits, income, revenue, use,
production, anticipated savings, business, contracts, commercial opportunities or goodwill.
We will not be liable to you in respect of any loss or corruption of any data, database or software.
We will not be liable to you in respect of any special, indirect or consequential loss or damage.
(6) Variation
We may revise this disclaimer from time to time. The revised disclaimer will apply to the use of our ebook from the date of the publication of the
revised disclaimer in our ebook.
(7) Entire agreement
Subject to the third paragraph of Section [5], this disclaimer constitutes the entire agreement between you and us in relation to your use of our
ebook and supersedes all previous agreements in respect of your use of our ebook.
(8) Law and jurisdiction
This disclaimer will be governed by and construed in accordance with English law, and any disputes relating to this disclaimer will be subject to the
non-exclusive jurisdiction of the courts of England and Wales.
(9) Our Details
You can contact Matchfit Conditioning Limited by email: info@matchfitconditioning.com
BODYWEIGHT TRAINING
Bodyweight Training
Congratulations on taking the next step to becoming a better footballer! You are among a very rare % of
players who actually take action in order to take their game to the next level, that decision alone has already given
you an advantage. Some people wish for it to happen, but you are going to make it happen. It will be hard work, there
will be times when your mind is telling your body to just give up, but you will be able to do it.
Everything that is worthwhile always requires hard work and you know that, and that’s what sets you apart from the
rest. Every day from now you are going to be a better player than you were yesterday, you’ll start to feel fitter in every
aspect of your game and build confidence as you begin to feel stronger, leaner and faster.
This programme has been designed to be performed during the season, if you feel you need to lose some body fat
during the season for example, you should turn to this programme.
However, you can also use the workouts in this guide when you don’t have access to a gym or have little spare time
to do your own training, as these workouts hit many components of fitness and are super time-efficient.
For maximum benefits the importance of good nutrition cannot be underestimated, nutrition is the fuel for your
body. A high performance car runs at its best with top-level fuel, the same is true with your body. If you build a high
performance body, filling it with the best nutrition will enable it to perform and recover at its optimal level.
1
BODYWEIGHT TRAINING
What is bodyweight training ?
Bodyweight training goes back thousands of years to the Ancient Greeks, Romans and Egyptians. How can it help
you on the pitch? We’ll get to that, but first let’s define what is meant by bodyweight training.
Bodyweight training is any form of training which uses the human body as resistance against gravity. There are two
main types of bodyweight training: plyometrics and calisthenics. Plyometrics involves stretching then rapidly
contracting muscles in order to build strength, speed and power. Examples of plyometric exercises include squat
jumps, lateral jumps, broad jumps and vertical jumps. Calisthenics are body-weight exercises, which aim to increase
strength, cardiovascular fitness and flexibility. Examples of calisthenic exercises are sit-ups, lunges and planks.
Bodyweight training is a great option when you’re on the road or don’t have access to a gym and has a lot of unique
benefits that can improve your performance as a footballer. As with all types of training, proper technique is very
important for ensuring you get maximum benefits without getting injured. Now let’s look at each of these
performance benefits in turn.
2
BODYWEIGHT TRAINING
What performance improvements you can
expect from bodyweight training?
Functional movement:
Functional movement refers to movements which occur in the activity you’re training for. Bodyweight training is
highly functional because you can work in different planes of movement (1).
There are 3 different planes of movement your body can work in:
1.
Sagittal - movement forwards and backwards
2.
Frontal - movement from side to side
3.
Transverse - rotational movement
This has a clear transfer to the pitch as you will also be working in different planes of movement. Becoming efficient
at performing exercise in all of these 3 different planes of movement is key to maximising your performance as a
footballer. You’ll see that many of the exercises included in this programme mimic the movements that you’ll see on
the pitch or aid those movements in some way.
3
Power:
Bodyweight exercises such as squat jumps and lunges
have been shown to improve hip and thigh power
production, which is essential as a footballer to
increase acceleration and jumping height (2). Results
are even greater when these exercises are combined
with heavier, compound, lower body exercises such as
deadlifts.
Strength and agility:
As well as the improvements in power, bodyweight
training also improves strength, endurance and agility,
three other important aspects of maximising your
performance on the pitch (3). It’s especially effective if
you include both unilateral (one leg) exercises as well
as bilateral (both legs). This will help you to maintain
your efforts, dodge opponents to find pockets of space
to receive the ball and work your way out of tight
situations repeatedly.
Sprinting ability:
Bodyweight training also boosts sprint ability (4).
Improved sprint performance translates to better
performance on the pitch because of your improved
ability to cover more distance in less time and beat
your opponents to those 50/50 balls or reach that goal
line clearance.
Flexibility and mobility:
Bodyweight training can also improve muscle flexibility and
joint mobility, both of which are essential to maximising
your performance as a footballer and for preventing injury
(5). To maximise the benefits of this type of training, it’s
important to perform bodyweight exercises using a full
range of motion. With improvements in both of these you’ll
be able to better reach and intercept passes as well as move
your legs into awkward positions to make tackles or control
the ball. You’ll notice significant increases in hip mobility
especially after you perform the split-legged climbers.
By now you should be able to see just how valuable
bodyweight training can be for your performance on the
pitch, now let’s look at some other important benefits.
Stability and injury risk:
Bodyweight training can improve functional joint stability
in the lower body, as a result of better muscle activation
(6). This means less chance of rolling your ankle when
landing from headers and gives you the ability to apply
greater levels of force into the ground to then propel you
in various directions at a greater speed. Research has
shown the direct effect of bodyweight training in
reducing injury risk, outlining just how important this
type of training is for staying injury-free (7).
4
What are the other benefits of bodyweight
training?
Other benefits of bodyweight training include improved stamina levels and the optimisation of body composition. With
these you’ll be able to work for longer, with more energy and decrease excess body fat. Now let’s take a deeper look to
discover the benefits of bodyweight training which lie beneath the surface.
Hormonal responses:
There are many different hormones that are released
metabolism (the speed at which chemical processes take
both during and after bodyweight training. One of the
place in your body, including the breakdown of fat). This
most important it cortisol, a hormone which is released
is because of something called EPOC (excess post
when the body is under stress. High levels of cortisol are
exercise oxygen consumption). Although you burn
detrimental because cortisol is catabolic, which means
calories during an exercise session, with some types of
that it breaks down muscle tissue. High levels of cortisol
training you burn a lot of calories in the recovery period
also have a negative impact on the immune system,
following that exercise session. This happens with high
which means you will be more likely to pick up illnesses.
intensity bodyweight training, it can significantly boost
Although cortisol levels rise during bodyweight training,
your metabolism and therefore help with increasing fat
regular bodyweight training has been shown to reduce
loss. High intensity bodyweight exercises, combining
cortisol levels significantly over time (6). Bodyweight
plyometrics and calisthenics have been shown to boost
training therefore helps to improve your body’s stress
EPOC for a further 24 hours after the exercise session
response.
has finished (7). What’s incredible is that the exercise
session in this research took just 4 minutes to complete,
Metabolism responses:
so short duration, high intensity bodyweight training is
In addition to the hormonal benefits of bodyweight
definitely the way to go. .
training, it can also be really effective in boosting your
5
Insulin sensitivity and glycaemic
control:
As a footballer, it is essential that your body is able to
utilise carbohydrates effectively and maintain stable
blood sugar levels. This is important to keep energy
levels stable, ensure that your muscles have enough fuel
and to maximise your performance on the pitch. When
you eat carbohydrates, your body releases insulin into
the bloodstream. Ideally, your body will release just the
right amount of insulin, which is known as insulin
sensitivity. This should mean that your blood sugar levels
remain stable, which is known as glycaemic control.
Bodyweight training has been shown to improve both
insulin sensitivity and glycaemic control (8). This means
that regular bodyweight training will help to ensure that
you can keep performing at your best throughout both
training and matches.
Anaerobic and Aerobic conditioning:
Bodyweight training can be beneficial for both aerobic
and anaerobic conditioning, which are both essential to
optimise your performance as a footballer (9). Workouts
consisting of varied intervals of work to rest and
alternaing between high and low intensity bouts have
been shown to improve both the anaerobic and aerobic
systems. Intervals have also been shown to improve fat
oxidation, which means that your body is better at using
fat as a source of fuel (10). Additionally, this type of
training has been shown to improve work intensity
during a match and the volume of all-out efforts you’re
able to perform (11).
Further benefits include: being time efficient, suitable to
challenge all levels of fitness and there being no need
for additional equipment.
Time efficiency:
Bodyweight training can be really time efficient because
you can get in a highly effective training session in very
little time. This is crucial because it allows you to
schedule your own training in around your team
commitments, whilst allowing enough time for
recovery. However, if you are squeezing in a short
session it must be very high intensity to be beneficial
(11). As little as 10 minutes 3 times per week has been
shown to provide improvements to cardiovascular
fitness levels alone.
6
No equipment needed:
One of the practical benefits of bodyweight training is that you don’t need any equipment (1). This means you can literally
train anywhere at any time, bodyweight training is therefore the most accessible and versatile form of training there is.
Suitable for all levels:
Suitable for all levels:
Finally, bodyweight training is suitable for all different fitness levels because each exercise can easily be made easier or
harder, the level of resistance is also specific to the person performing the exercise (1). If you are a beginner or returning
from injury you can do fewer reps, sets and maintain a slower speed. If you’re more advanced, you can do more reps, sets,
maintain a faster speed and perform exercises on one leg rather than two. This means that it is easy to progress
bodyweight exercises so that you can ensure the session matches your current ability and fitness level.
7
This programme has been designed to challenge players of all levels and is to be performed during the
season, if you feel you need to lose some body fat during the season for example, you should turn to
this programme to replace your normal personal workouts. This programme is also a great
introduction to strength training for players of a young training age.
However, you (and players of all training ages) can also use the workouts in this guide when you don’t
have access to a gym or have little spare time to do your own training, as these workouts hit many
components of fitness and are super time-efficient.
• Perform each workout once per week for 4 weeks
• Perform each exercise once before moving onto the next set
• You can use these workouts in place of your normal gym workouts
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SCHEDULE
PERFORM SETS PER SIDE FOR SINGLE SIDED EXERCISES
WORK
REST (BETWEEN SETS & REPS) SETS
30 SECS
20 SECS
4
30 SECS
10 SECS
4
35 SECS
15 SECS
4
35 SECS
10 SECS
4
8
The Programme
WORKOUT 1
EXERCISE
PRESS UP WALK
OPEN/CLOSE JUMPS
LATERAL ROCK
OBLIQUE MOUNTAIN CLIMBER
STAR JUMPS
RDL'S
ELBOW TO KNEE SKIP
SETS
4
4
4
4
4
4
4
EXERCISE
PRESS UP EXTENSION
FORWARD/ BACKWARDS JUMPS
PULSING WIDE SQUAT
INVERTED PRESS UP
SKATER HOPS
SPLIT SQUAT
SQUAT THRUSTS
SETS
4
4
4
4
4
4
4
VIDEO LINK
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
WORKOUT 2
VIDEO LINK
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
WORKOUT 3
EXERCISE
SPIDERMAN CRAWL
HIGH KNEE JOG
GLUTE RAISES
TRICEP EXTENSION
RUNNING STRADDLE
DIAGONAL LUNGES
REBOUND KNEE TUCK JUMPS
SETS
4
4
4
4
4
4
4
EXERCISE
SCORPION TWISTS
KNEE DRIVES
SQUAT KICKS
EXPLOSIVE PRESS UPS
REVERSE LUNGE SQUAT JUMPS
SPLIT-LEGGED CLIMBERS
SQUAT SPRINT
SETS
4
4
4
4
4
4
4
VIDEO LINK
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
WORKOUT 4
VIDEO LINK
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
CLICK HERE
9
Thankyou For Training With
Exclusive members only online training
platform
The perfect companion for your training
programme
Maximise your knowledge & results this
season
New lessons, tips & guidance added every
week
Exclusive access to our football
psychology programme
Unlock our football yoga workouts
The latest training & nutritional tips
Our coaches give detailed answers to your
questions
CLICK HERE to get instant access
today for just £2!
WHY FIT IN WHEN YOU WERE BORN
TO STAND OUT?