Midfielder wrote:You can do morning jogs, treadmill runs, sprints etc. these all help. It might be possible to get pretty fit in a month - but it wouldn't be easy, and the above suggestions would need to be carried out for a few hours daily.
Working on fitness every day for a month won't help in the least bit. Especially for a few hours. Fitness sessions should generally be no longer than an hour. I personally can get a lot done in 30-45 minutes. From working like you suggested every day, at best he would come off with minor injuries and major fatigue. At worst, he could be out for months/years, sporting a major injury. A good beginner program would be 2-3 days/week, intermediate 3-4 days/week, and advanced 4-5 days/week.
If you're just starting a program on your own, no matter how fit you think you are, a beginner program would probably suit you best. From my personal experience, interval training can work wonders. There are many types of interval training one can do, I'll tell you about the two that I've found bring me the most success:
1. Pick out a bodyweight strength program with just a few exercises. 3 to 5 is good. Figure out something that challenges you, but not too much. Remember to ease into programs and not be going all out the very first few sessions. For your "rest" in between sets, you should sprint 10-20 seconds, and jog back and continue until all the sets of your first exercise are complete. Rest 30 seconds - 2 minutes before going to the next exercise. Continue like this until your whole bodyweight program is complete.
To make more challenging: sprint both before and after sets, and use the exercises as your rest.
2. This is more of a circuit, you're going to need a jump rope, and either a track to run around, or your block (of houses). This is the circuit:
Run around your track/block
1 minute of burpees
1 minute of pushups
1 minute of any core exercise
1 minute of jumproping
You should repeat all of that with no rest in between. After that entire circuit is done, then you can take 2-5 minutes of rest and repeat it again. There's no need to repeat more than 3-5 times.
To make more challenging: decrease the rest and increase the minutes you're exercising.
If you do those two interval workouts, each once a week, for a month, you should be pretty fit. If you like, you can add 1 day on long distance running (2-4 miles). However, I would recommend, if you're going to add something, make it be a sprint day. Suicides are a good exercise or you could do 10-90 second sprints, with minimal rest time in between. Really no more than 4 days/week should be necessary. Even 3 days/week should be plenty, as rest days in between are very important. If you're not even a little sore the days after any bodyweight exercises are done, either you picked ones that are too easy, or you may want to consider using some free weights to amp up the intensity.
You should warm up with a light 5 minute jog and some light stretches before every session. After every session, cool down with another light jog, or even a walk if that suits you better, and lots of stretching. Flexibility is an often underrated component of fitness. Stretching is best done at the END of a session, when your muscles are 100 percent warm. Something that is also often under looked is nutrition. Make sure you are eating the right foods before and after sessions. Stay away from sodas, sweets, and high-fat/high-sugar products. For more on nutrition, check out our Ensoccerpeadia.