Featuring 2 high performance strength & power sessions and a targeted recovery & mobility day, this plan boosts explosiveness, builds functional strength, and keeps your body match-ready all season long. Take your game to the next level with this complete gym-based program built for footballers.
Perfect for players who want to perform stronger, move better, and recover faster.
A
Foam Roll
2 x 1:00
B
My Dynamic Warmup
1 x 5:00
C
Stationary Bike
1 x 10:00
Circuit
D
Core Circuit x 4 rounds, no rest within each round, 1 minute rest between rounds. Dish Hold x 20s Prone Superman x 20s Side Plank x 15s Each side Pallof Press Holds x 20s Each Side
A
Single leg box Squat assesment
@ 60
B
Push-Up Reps Assessment
@ 60
C
Glute Bridge Reps Assessment
@ 60
D
Pull-Up Assessment
@ 60
E
Wall Sit Assessment
A
Warm up
1 x 5:00
B1
Low Hurdle Hops
3 x 10
B2
Max Effort Vertical Jump
3 x 4
C1
Goblet Squat to Box
3 x 10
C2
Seated Leg Curl Machine
3 x 10
D1
Barbell Hip Thrust
D2
Copenhagen Plank
E1
Banded Bench Press
3 x 10
E2
Dumbbell Prone Row
Circuit
A
Core Circuit x 4 rounds, no rest within each round, 1 minute rest between rounds. Straight Leg Raises x 10 Resisted Rotations x 10 Each Side Banded Side Bends x 10 Each side Laying Back Extensions