OFF-SZN Football Strength & Conditioning

Train With Ayy

Soccer
Coach
Ayo Awosika

After giving your body time to rest and re-charge following a tough competitive period, your attention should turn to your off-season work. This period is a great opportunity to build exposure to the outputs you cannot really hit during the in-season.

The primary objective of this programme is to increase your tolerance to the continuously increasing demands required during training and match-days.

Features
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Programming 5 days per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbbell // Plates // Bench
Recommended
Bands
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Sample Week
Week 1 of 4-week program
Sunday
Aerobic Interval Runs

A1

Calf Stretch

2 x 20

A2

Air Squat

2 x 20

A3

Reverse Lunges

2 x 20

Prep

B

Running Drills Circuit A

Complete each drill for 30 seconds - rest for 90 secs after them all Repeat (2x) A Skips Paused march High knee into butt kick Single leg groin marches

4 x 4' Aerobic Intervals

C

Warm up load: 2 mins on @ moderate pace/RPE 4-6 Main: 4 mins on @ hard pace/RPE 7-8 : 2-3 mins recovery jog (x4) *can be done on treadmill or on road

D

Active Recovery

1 x 5:00

Monday
STRENGTH DAY 1

Pulse Raiser

A

Choose either: Ski Erg Intervals - 40 secs on @ moderate pace : 20 secs off (x5) or Rowing Machine Intervals - 250m Row : 30 secs recovery (x4)

B1

Cat Cow

2 x 20

B2

World's GreatestStretch

2 x 20

B3

Thread the Needle

2 x 20

Prep

C

Squat Prime 1

2 rounds: 12 bodyweight squats 12 band pull aparts 12 glute bridges 20m farmers carry @ 30-50% of bodyweight

D

Back Squat

3 x 12

E

Chin Ups

3 x 8

F

Single Arm Landmine Press

3 x 12

G

Single Leg Romanian Deadlift

3 x 12

H

Reverse Nordics

3 x 8

I1

Tricep Dips

3 x 12

I2

Bicep Hammer Curls

3 x 12

Tuesday
STRENGTH DAY 2

Pulse Raiser

A

Choose either: 10 min continuous spin bike (slightly increasing intensity every minute) or Interval runs - 2 mins on : 1 minute off (x3)

B1

Cat Cow

2 x 20

B2

Downward Dog

2 x 20

B3

PigeonStretch

2 x 20

Conditioning

C

Deadlift Prime

3 rounds of: 8 Banded RDL 8 Pull Aparts 8 SL Glute Bridge (each leg) 20m Farmers Carry

D

Hexbar Deadlifts

3 x 8

E

Inverted Barbell Row

3 x 8

F1

Elevated Hamstring Bridge

3 x 8

F2

Eccentric Goblet Squats

3 x 8

G1

Alternating Chest Press (DB)

3 x 10

G2

DB Bent Over Row

3 x 12

H1

Nordics

3 x 6

H2

Single Leg Calf Raise

3 x 12

Thursday
STRENGTH DAY 3

10' AMRAP

A

AMRAP = As many rounds as possible 90 secs cycle on either Wattbike or spin bike @ 4-6 RPE 20m Farmers March @ Heavy load

Prep

B

Hip Mobility Circuit

Work through each exercise for 20 secs (each leg/side if applicable). Take 45 secs rest after all exercises are done and repeat twice. 1. Kneeling Hip Flexor Stretch 2. Pigeon Stretch 3. Hip Planes

C1

Pallof Hold

2 x 20

C2

Deadbug

2 x 20

C3

Hollow Holds

2 x 30

D

Copenhagen Plank

2 x 15

E1

Pogo Hops

3 x 20

E2

Box Jump

3 x 3

E3

Counter Movement Jump

3 x 3

F

Depth Drop

3 x 6 @ 12

Friday
Anaerobic Interval Runs

A1

Calf Stretch

2 x 20

A2

Air Squat

2 x 20

A3

Reverse Lunges

2 x 20

Prep

B

Running Drills Circuit A

Complete each drill for 30 seconds - rest for 90 secs after them all Repeat (2x) A Skips Paused march High knee into butt kick Single leg groin marches

3 x 4 Anaerobic Treadmill Intervals

C

Warm up load: 3 mins on @ moderate pace/RPE 4-6 Main: 20 secs on @ hard effort/RPE 7-8 : 40 secs recovery (x4) 3 mins recovery walk x3 *can be done on treadmill or on road

D

Active Recovery

1 x 5:00

OFF-SZN Football Strength & Conditioning