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.
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.