New season - With the football season starting, strength work will be altered to complement the game schedule. This new strength program will be split across two sessions per week and will be 12 weeks long gradually progressing to reach peak performance. Both sessions will be the same exercise to encourage consistency and real progression over time so do not be alarmed if exercises are similar as the training plan is split into blocks of 4 weeks.
General Tips:
Warm-Up: Always start with a 5-10 minute warm-up (e.g., jogging in place, dynamic stretches).
Cool Down: Finish with a 5-10 minute cool down (e.g., static stretching).
Rest: Ensure at least one rest day between sessions to allow for recovery.
Exercise: Bodyweight squats
Sets: 4
Reps: 12
Rest: 90s
Exercise tip: Form should be good. Compare your form to a exercise video. If you struggle to get into a deep squat without falling off balance or arching of the back, use a wedge under your heels to aid this.
Exercise: Bodyweight push ups
Sets: 4
Reps: 12
Rest: 90s
Exercise tip: Form should be good. Compare your form to a exercise video.
Exercise: Bodyweight lunges
Sets: 4
Reps: 12
Rest: 90s
Exercise tip: Form should be good. Compare your form to a exercise video. Keep your chest up and focus on knee over toe!
Exercise: Glute bridge
Sets: 4
Reps: 12
Rest: 90s
Exercise tip: Form should be good. Compare your form to a exercise video.
Exercise: Plank
Sets: 4
Reps: 45 seconds
Rest: 2 minutes
Exercise tip: Form should be good. Compare your form to a exercise video. Imagine you are balancing an object on your back.
New season - With the football season starting, strength work will be altered to complement the game schedule. This new strength program will be split across two sessions per week and will be 12 weeks long gradually progressing to reach peak performance. Both sessions will be the same exercise to encourage consistency and real progression over time so do not be alarmed if exercises are similar as the training plan is split into blocks of 4 weeks.
General Tips:
Warm-Up: Always start with a 5-10 minute warm-up (e.g., jogging in place, dynamic stretches).
Cool Down: Finish with a 5-10 minute cool down (e.g., static stretching).
Rest: Ensure at least one rest day between sessions to allow for recovery.
Exercise: Bodyweight squats
Sets: 4
Reps: 12
Rest: 90s
Exercise tip: Form should be good. Compare your form to a exercise video. If you struggle to get into a deep squat without falling off balance or arching of the back, use a wedge under your heels to aid this.
Exercise: Bodyweight push ups
Sets: 4
Reps: 12
Rest: 90s
Exercise tip: Form should be good. Compare your form to a exercise video.
Exercise: Bodyweight lunges
Sets: 4
Reps: 12
Rest: 90s
Exercise tip: Form should be good. Compare your form to a exercise video. Keep your chest up and focus on knee over toe!
Exercise: Glute bridge
Sets: 4
Reps: 12
Rest: 90s
Exercise tip: Form should be good. Compare your form to a exercise video.
Exercise: Plank
Sets: 4
Reps: 45 seconds
Rest: 2 minutes
Exercise tip: Form should be good. Compare your form to a exercise video. Imagine you are balancing an object on your back.
