• Aaron Arendsen

PAC WEEKLY VOLUME 3


I want to highlight another Dresden Player: Oliver Bahr;  He is one of the most dedicated players and athletes I know. Despite his job and private life, he puts so much time and invests so much on and off the field to reach the next level. I am extremely proud of him and honored to coach him since the very first day.


Generally speaking, I would say that the off-season is the time of the year where you will develop your athletic skills to be stronger, more powerful, and move to increase performance and prevent injuries so you can perform better on the field and stay in the game. The key to a successful off-season is to have a plan. The first step is to determine when the first game is and then break down how many weeks remain. There is never too much time when it comes to the off-season. Do not waste any of the weeks given; once you are aware of the schedule, you have to use those weeks wisely. The complete structure depends on everyone's needs and goals and there is no general speaking. Football requires :

  • Muscular Endurance

  • Hypertrophy (specific size and weight for each position)

  • Strength

  • Power

  • Speed

  • Agility

  • Specific conditioning

How you manage your off-season weeks could be a game-changer in the following season. Championships are won in the off-season. Here some to do’s :

  1. Set goals

  2. Focus on Recovery (sleep – nutrition – hydration)

  3. Active Recovery on a weekly basis (work on your range of motion through flexibility and mobility)

  4. Add Lean Mass: Muscles are the engine behind power and speed

  5. Gain Strength, Power & Speed: Depending on your actual level, your focus might be different. What are you lacking at first?

  6. Improve Agility and Football specific movement: First understand what agility is and stop using ladders and cones. Go on the field and use reaction stimulus (sound, visual key, etc).

I will add some do not's :

  1. Do not work out in any of the following ways: Crossfit, powerlifting, bodybuilding

  2. Do not use a random plan that might be appropriate for your goals and needs.

  3. Do not add weight and speed to movement before mastering the foundations.

Before any athlete embarks on a strength & conditioning plan, they must first develop a strong movement foundation. Better movement quality begins with learning how to breathe properly, developing specific mobility & stability, learning the fundamental movement patterns, and finally, building strength, power, and speed by overloading and/or adding speed to these movement patterns.

Make sure you have some routine on a weekly basis where you can work on shoulders, hips, and hip flexors. Remember that :

FLEXIBILITY IS THE ABILITY OF A MUSCLE(S) TO LENGTHEN

MOBILITY IS THE ABILITY OF A JOINT TO MOVE ACTIVELY THROUGH A RANGE OF MOTION (ROM)

You can follow our IG page PAC_ATHLETE & PAC_REHAB for daily routine.

Everything that we do in the gym is general preparation and general specific preparation. Sport-specific training is playing your sport. That being said, the goal of a good strength & conditioning plan is to improve the athlete’s potential performance on the field.

Sport is chaotic and unpredicted by definition. The athlete’s ability to perform at a high level is built over time by his ability to make real-time decisions and react to audible and visual situations.

The foundation of strength and power is built in the gym so the athlete’s potential development can be optimized with an appropriate program.

The off-season should be between 16-24 weeks.

If you do not want to work out, play chess.

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