THE OFFSZN UPGRADE

FXF

Soccer, Football

Coach

Elias Kontos

Are you a football player (I'm European so I hate calling it soccer) that has just entered his/her off-season and desperately looking for ways to #levelUP your strength, speed & power for next season?

Are you constantly trying to optimize your workouts and speed sessions, doing endless research, but end up feeling confused & not even seeing results?

Well if you are one of those players and wanna leave the guesswork to the side and only focus on the quality of your efforts, THIS is your off-season plan to upgrade your performance on the pitch (not just in the weight room).

You can expect an 8-week training plan that has been periodized and broken down into 4 unique phases with every phase consisting of 6 training days.

Various types of weightlifting, a combination of plyometrics & ballistics, lots of movement optimization, and speed drills are what you can expect exercise-selection wise.

A smartly tailored plan based on Sports Science & experience crafted to take your strength, speed, and power to the next level!

$110

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RAISE YOUR STRENGTH & POWER OUTPUTS.

Football is a game where you constantly have to apply force FAST - whether that's during a 1v1 , an aerial duel where you need to jump high, or when you're trying to sprint to the ball first. You simply have to express force FAST. That's something traditional weightlifting & most online football gurus fail to deliver. Now it's time to raise your strength ceiling & turn it into football-power.

UPGRADE YOUR TOP-SPEED & ACCELERATION.

You're competing in a speed- & power-dominant sport with players being faster than ever. Whether you're struggling with your top-speed or you have a hard time traveling to the ball first because your first step isn't that explosive, we got your back. With our successful linear speed development system you can take your top-speed & acceleration ability through the roof this off-season.

CUT & TURN FASTER THAN EVER.

Players nowadays are cutting and turning on a dime. It honestly looks effortless. And it's definitely hard to develop that ability. Not anymore though. Movement isn't just linear and pre-planned. It is multidirectional & chaotic. That is why you'll find all sorts of multidirectional plyos & speed exercises as well as reactionary drills to get your brain firing alongside your body.

OPTIMIZE MOVEMENT.

You're not trying to become Usain Bolt (if you are then get out of this page!). You're trying to become a better footballer. So if anyone told you that you need to have textbook-perfect movement mechanics just don't listen to them. Instead, our philosophy is based around fitting your movement into an energy-efficient range that you can use in a real game that's full of chaos.

BECOME RESILIENT.

With injury risk % rising through the roof globally, we understand how important it is for an athlete to stay pain-free and available for selection year-round. Just because it is the off-season doesn't mean you need to get butchered. This 8-week plan is periodized and loaded with care and attention putting your health as a priority. Hard work simply cannot beat smart work.

Features

Access to your coach

Got any questions related to the execution of the program or need any support? I'm here for you!

Programming 6 days per week

Daily strength, power, and speed training that’s accessible and challenging for footballers that are familiar with the gym.

Cognitive Training

Players are thinking & processing information faster than ever. That is why we included a series of cognitive drills to address that game aspect.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easier than ever before.

Detailed, expert instruction

Our detailed coaching cues and tips for the execution of each exercise & session will help you execute everything with the quality that's needed!

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. You can now use our interactive training app to take action. You will love it - promised!

Equipment

Required

Barbell/Dumbbells // Access to a gym & pitch

Recommended

Medicine Balls // Resistance Bands/Sled // Landmine

Sample Week

Week 1 of 8-week program

Sunday

Phase 1 - Linear Speed - Mechanics, Tissue Prep & Volume

Acceleration Posture Hold

2 x 15

Acceleration Load & Lift

2 x 4

A-March

2 x 10

B-March

2 x 10

Moving Pogo Hops

2 x 10

Continuous Broad Jumps

2 x 8

Alternating Bounds (Light Tier)

2 x 25

Flying Sprints

5 x 40

Push Up Starts

5 x 10

Falling Starts

5 x 10

Monday

Phase 1 - Lower Body I - General Strength & Tissue Prep

Low Box Pogo Hops

3 x 15

Box Drop Land

3 x 5

Depth Jump

3 x 4

Low Box Step-Ups

3 x 4 @ 50 %

Goblet Squat

3 x 10 @ 70 %

Side Lunge Yielding ISO

2 x 25 @ 60 %

Leg Extension Yielding ISO at 60°

2 x 15 @ 70 %

Leg Extension

2 x 10 @ 70 %

Tibialis raises

2 x 12

Tuesday

Phase 1 - Upper Body I - General Strength, Hypertrophy & Core Foundation

Plank

2 x 25

DB Bench Press

3 x 12 @ 70 %

Dead Bug Hold

2 x 10

Dead Bug Isolated Leg Extension

2 x 10

Negative Push-Up

2 x 8

Side Plank on Elbows

2 x 20

Half-Kneeling Landmine Press

3 x 8 @ 70 %

Single-Arm Incline DB Bench Press

2 x 8 @ 70 %

Cable Chest Fly

2 x 10 @ 70 %

Wednesday

Phase 1 - Multidirectional Speed - Mechanics, Tissue Prep & Volume

Lateral Posture Holds

2 x 8

Crossover Posture Hold

2 x 8

Lateral March

2 x 7.5

Crossover March

2 x 7.5

Lateral Pogo Hops

2 x 5

Linear Crossover Bounds

2 x 15

Snake Sprints

5 x 30

Lateral COD

3 x 10

Crossover Jump - Return - Accelerate

6 x 7.5

Thursday

Phase 1 - Lower Body II - General Strength & Tissue Prep

Split Stance Pogo Hops

2 x 12

Rotational Jumps

2 x 8

Box Drop to Broad Jump

3 x 4

Kettlebell Swings

3 x 10 @ 70 %

DB RDLs

3 x 10 @ 70 %

SL Hip Extension ISO Hold

2 x 4 @ 10

Sprint-Specific Calf Yielding ISO Hold

2 x 4 @ 10

Prone Machine Hamstring Curl

2 x 10 @ 70 %

Friday

Phase 1 - Upper Body II - General Strength, Hypertrophy & Core Foundation

Prone Opposite Arm and Leg Lift hold

2 x 15

Negative Pull-Ups

3 x 6

Eccentric Leg Raises

2 x 6

Australian Pull-Ups

2 x 12

Pallof Holds

2 x 8

Band Pull Aparts

2 x 15

SA DB Row

2 x 10 @ 70 %

6-Way Shoulder Raise

2 x 8 @ 70 %

Saturday

Rest & Recovery Day!

Uncategorized

Sleep (hrs)

8-9 Hours of Quality Sleep

Cardio

Flexibility/Mobility Routine

Coach

More from FXF

Elias Kontos

Founder of FXF, Sports Scientist, UEFA Licensed Coach & PFSA Certified Data & Performance Analyst

Your Time Is Now.

Don't let this be "another off-season". Invest in yourself today, take the guesswork out of the equation & start taking action based on a smart, science-driven plan that's tailored to your off-season needs & get into pre-season flying.

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FAQs

HOW IS THE PROGRAM STRUCTURED?

This is an 8-week off-season plan, broken down into 4 training phases, each one consisting of 6 training days (gym-/pitch-based). PHASE 1 - General Strength & Tissue Tolerance PHASE 2 - Max Strength, RFD & Acceleration PHASE 3 - Peak Power, Agility & Top-Speed PHASE 4 - PEAKING

I AM A BEGINNER - IS THIS A GOOD PROGRAM FOR ME?

Although meant for players that are familiar with the gym, this 8-week off-season plan can be a great solution for beginners as well. It is strongly advised to start off on a lighter note though & master movement first before intensifying. I'm here if you need anything!

IS THIS PROGRAM SUITABLE FOR INJURED PLAYERS?

Although we have lots of work focused around the most common football injuries, this work is centered around mitigating the risk of getting those injuries in the first place. Given that, I wouldn't suggest you use this off-season plan as a rehabilitation program without consulting your doctor/physio

CAN I DO TECHNICAL TRAINING OR CONDITIONING ON TOP OF THE PROGRAM?

Yes, you definitely can. However, this can be based on context. What might be a lot for one player might be a little for another one and vice-versa. It's good to listen to your body and adjust. Set your priorities & adjust your training based on how you respond. I'm here to support you along the way

WHAT IF I MISS A DAY?

You can either skip it entirely or move your entire training week by one day (that day will be your recovery day).

WHAT SHOULD I EXPECT ON AN AVERAGE TRAINING DAY?

Gym - plyometrics, ballistics/loaded power, and/or weightlifting (power/general strength/maximum strength) Pitch - movement optimization, a nice variation of locomotive plyometrics and ballistics, and of course, the main dish, sprinting/cutting/turning variations as well as cognitive challenges

IS THERE ANY SUPPORT INCLUDED?

You can send me your questions either inside the app using the app messenger or through Instagram (@footxfit)/e-mail (contact@footxfit.com) - for your convenience, I'd suggest you do that in advance.

The Proof

David Nyarko

Reading FC U21's

Verified Athlete

""Thanks to the off-season training I did with Elias, I felt ready to fly through pre-season without worrying about my injury as much which allowed me to push myself more, too""

Alex Larin

FC Neftchi Fergana & Ex FC Dnipro

Verified Athlete

"“Great & useful experience working with Elias. Everything is solid and correct. He is really competent & specializes in football performance”"

Bryan van den Bogaert

Belgian Pro Footballer

Verified Athlete

"“Elias always gives you the right advice and as a pro footballer you always need to surround yourself with people who know what they are talking about. Elias from FXF is just the right person to talk to”"

Abdou Jobe

England Deaf National Team

Verified Athlete

"“5 months ago I wasn’t in a good spot with the Deaf World Cup getting closer & closer. When I started training with Elias this completely changed. I improved my speed, strength & power, became more consistent & more mindful about my sleep & lifestyle & hit the WC flying.”"

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