B2A welcomes you to the family, in your journey to become a better athlete.

Thank you for choosing to take matters into your own hands and develop yourself as a football player. You are one of a small percentage of individuals who seek and take action to improve as a football player.

Before you start this program

The goal of this program is to assist you in becoming proficient mover, build a solid foundation for yourself, reducing the risk of injury whilst assisting you to develop on your overall strength, speed and power.  There are a number of ways to add progressions to this program whoever we would like you to be patient.  Complete this program to its entirety, taking consistent steps each week, and understanding your body and where there may be weaknesses and restrictions. We want to find all these and begin to improve on them which will result on better performances on the training field, and more importantly on match day.

When using B2A Training Templates, it’s important to monitor your intensity to make sure you’re working at a pace that is challenging enough to help you reach your goals. One way to do that is to use a Perceived Exertion Scale. It’s often abbreviated as RPE—rating of perceived exertion.

RPE Scale

For the workouts we designed here, we use a simplified perceived exertion scale (RPE). You will see it listed next to exercises under the loads column. It’s a little easier to remember as it only goes from zero to ten rather than the 20-point Borg Scale.  Please note, we do want you to record the actual load you are lifting so we can begin to accumulate additional information for tracking your progress in the future.

When you are exercising, ask yourself how comfortable you are, how hard you are breathing and how much sweat-effort you feel like you are expending. How easily you can talk, known as the talk test, factors into this scale and is a quick way to gauge effort.

RPE Levels of Perceived Exertion

Level 1: I’m watching TV and eating biscuits

Level 2: I’m comfortable and could maintain this pace forever

Level 3: I’m still comfortable, but I’m breathing a bit harder

Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly

Level 5: I’m just above comfortable, I’m sweating more and can still talk easily

Level 6: I can still talk, but I’m slightly breathless

Level 7: I can still talk, but I don’t really want to. I need to focus a little more on what I’m doing

Level 8: I can grunt in response to your questions and can only keep this up for a short time period

Level 9: I am probably going to die

Level 10: I am dead

In general, for this phase of training, you want to be at around Level 6-7.  Your last few reps of a set may tip you into level 8.

Why We Are Built to Run – Tips to Start Running in the Right Way

Running can be a “Superdrug” in helping life

When we look at the human body and how it is put together, we can see just how well adapted it is for running. From the shape of our feet and hips to the length of our legs we have evolved over time to become better and more efficient runners. Our legs and arms work in tandem to help power ourselves forward. We also have shock absorbers in between the vertebrae to reduce stress and pressure as we move.

Whether it be long distance or sprinting it cannot be denied we have features that make running come more easily to us than other mammals, and with running comes a long list of benefits both physical and psychological;

  • Burning calories
  • Increased strength and fitness levels
  • Mental toughness
  • Improved self confidence
  • Lifted mood through elicit hormonal response which can help with problems such as depression and stress.
  • Improved sleep

However, the general consensus about running can be that people are put off from participating in it as a sport. When we haven’t ran in a long time it can be quite brutal to pick ourselves up and set off for a run. We go out with the aim of doing 20 minutes and start off with great enthusiasm only to realise 2 minutes in, we’ve set off too fast and now the realisation, we may not be able to sustain it to the end kicks him.  Home seems like a million miles away and already you want to give up. This is incredibly disheartening, and we don’t achieve much physically or mentally.

However, running can be a major tool for stress release – you can use it to meditate and off-load. It can be blissful. You can get a sense of freedom allowing you an opportunity to escape from other areas of life. In a recently published article The Longevity in Male and Female Joggers: The Copenhagen City Heart Study it was found that running for as little as 30 minutes just a few times a week can improve mood and decrease depression which in today’s society can be very useful. The question is how do we make it more enjoyable and avoid almost immediate disappointment.

How do we get these benefits?

Following a progressive plan and understanding the levels of exertion can help you start to enjoy running.  This way you will progress both physically and mentally. Beginners should start off slow – even starting with 5-10 minutes a day is proven to be beneficial. Additionally, signing up to a local event such as a parkrun can be highly motivational as well as provide you with some accountability and reason to persist and drive forward towards your goal. There are some good Couch-5k Apps that will help set out suitable training plans. Alternatively, you could try out our beginners running guide.

How to prepare for success

Human performance is not just in the gym, your mindset is the key to seeing your human performance in everything you do. Organise, prioritise, challenge and grow in every aspect of your life.

At B2A (Back 2 Action) we deal with all aspects of human performance no matter the person, you could be an elite sportsperson or just want to lose weight and feel healthier.  The biggest change in the person is always the mindset when we align a change in thinking with a focus on performance all goals are within reach.

How do I prepare for success? Firstly we must set goals, they must be realistic and achievable or you damage your self-image and failure will become a habit.

Shape your mindset and you will be well on your way to shaping yourself to succeed.

  1. STEPS: To achieve your goal what needs to happen? Make note of the tasks you need to do to succeed.
  2. RISKS: What’s stopping you, be honest and note all the things that have stopped you achieving this already, separate them from things you can control and things out of your control. For a positive mindset, we need to own what we can control and be prepared for what we cant and find solutions.
  3. MESURES: How is success measured in your goal? This must be clear so you have a defined target in your goal
  4. REWARD: In as much detail possible write what the rewards are, this is a vital step as it gives a vision of the benefits of what you are going to do. If things get tough on the road to achieving your goals this step enforces the reasons to keep going, find solutions and achieve.

Making it real

Now you have a plan how do we make it real? We must attack it every day, we must every day do something to achieve that goal, some goals may have time scales, some are changes to lifestyle or performance that are continuous so we must have a daily focus on what we need to achieve, Carpe diem.

Planning for success will take time management ad no matter your lifestyle you will be planning time for you, time to improve you. This gift to yourself is hugely rewarding to your mental health as it allows you to take stock and prepare for any challenge.

Using the B2A (Back 2 Action) Goal setting and daily planning tool map out your tasks for the day and link them to your goal.

Time for you

Taking control of your time is vital to success as the tasks in your goal require focus but you have a life full of responsibilities now. So, don’t allow time to drift without focus or be stolen on things that are not productive or rewarding.

Set times every day and week when you review what’s going on and recognise your achievements so far and honestly address any issues that have held you back, don’t hold on to the guilt of failure, put more effort into understanding the reasons for failure so you can be aware of them and address them.

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