Match-Ready: In Season Football Programme
Coach Oli Lowe
SoccerEvidence-based training built for footballers who want to stay strong, explosive and consistent throughout the season.
This programme uses the same structure and principles I’ve applied with professional players to keep them powerful, resilient and ready for match day.
You’ll train 4 days per week, scheduled around a Saturday Match Day and your club training sessions, so it supports your football rather than competing with it.
What’s Included: 🏃♂️ Pitch-based conditioning to maintain match fitness and sharpness
💥 Plyometrics to improve explosiveness, acceleration and jump performance
🏋️♂️ Main compound lifts to build and maintain strength
🔩 Accessory movements for muscle balance, mobility and injury prevention
🧱 Isometric work to reinforce joints, tendons and overall robustness
📅 A clear weekly structure designed around recovery and match performance
Every session is intentional- helping you feel fresher, stronger and more prepared week after week.
This programme is built for: Footballers aged 16+ who want a structured S&C plan to follow during the season Academy players looking for extra physical development outside club sessions Grassroots and semi-pro players wanting pro-level training guidance Anyone who wants to improve strength, power, conditioning and durability
A1
Dead Hang
1 x 2 @ 20
A2
Cat Camel
1 x 10
A3
WORLD'S GREATEST STRETCH
1 x 5
B
Bench Press
3 x 5
C1
Incline Alternating DB Press
3 x 12
C2
1-Arm DB Row
3 x 12
D
Tricep Pushdown
3 x 12
E1
Wall Sit
2 x 30
E2
Copenhagen Plank
2 x 30
E3
Isometric Long Lever Hamstring Hold
2 x 30
A1
Hip 90/90
1 x 5
A2
Squat to Stand
1 x 8
A3
Pogo Jump
1 x 12
B1
Barbell Back Squat
3 x 5
B2
Romanian Deadlift (RDL)
3 x 5
C1
DB FFE Split Squat
3 x 10
C2
Partner Nordic Hamstring Curl
3 x 3
D1
DB Lateral Lunge
3 x 6
D2
DB Seated Single Leg Calf Raise
3 x 12
Conditioning
A
1: Aerobic Capacity Pitch Lap (300m) 10 x 1:10 minute 1MIN rest between each run TD= 3km 2: Fast on the straights, float on the turns Starting on halfway, run to End line, then to Opposite end line then Finish at halfway (200m). Rep 1= 45s work Rep 2= 50s work Rep 3= 30s work Rest for 2 mins Then repeat Cone Layout: Halfway > 25 m FAST 25 m > End line FLOAT (relaxed, maintain momentum) Turn > 25 m FLOAT Last 25 m → Halfway FAST TD= 1.2km HSR= 250m
A1
Banded Marches
2 x 12
A2
Pogo Jump
2 x 12
A3
Med Ball Slams
3 x 5
B1
Drop Jump
3 x 4
B2
Lateral Jumps
3 x 5
C1
Barbell Step Up with Knee Drive
3 x 5
C2
Broad Jump
3 x 5
D1
Supine Med Ball Hip Extension Throw
3 x 5
D2
Barbell Hip Thrust
3 x 8
Oli Lowe
Based in Birmingham, I’m an experienced Strength & Conditioning Coach with a Master’s degree and UKSCA accreditation. I currently work full-time at Birmingham City FC, coaching footballers day to day across academy and performance environments. My approach blends evidence-based S&C with real on-pitch demands.