Bike / treadmill 5 mins (easy pace)
World's greatest stretch - 10 reps
Alternating squat to stand - 10 reps
Thread the needle (with roller) - 10 reps
Lunge matrix x 2
Part A - Train through the frontal plane
A1 - Goblet Lateral Lunge
Sets - 4
Reps - 5 (Each Leg)
Rest - N/A (Superset with A2)
Weight - 80% of your max
Exercise Tip - Control the movement on the way down and explode to the starting position
This weeks progression - Try to increase the weight. If this compromises the lift keep at the previous weight but hold the movement at the bottom
A2 - Forward Skater Jumps
Sets - 4
Reps - 10
Rest - 2 mins
Weight - Bodyweight
Exercise Tip - Be explosive, little ground contact time as possible
Part B - Train through the Saggital Plane
B1 - Bulgarian Split Squat
Sets - 4
Reps - 5 (Each Side)
Rest - N/A (Superset with B2)
Weight - 80% of your max
Exercise Tip - Control on the way down, drive through the standing foot to get back to the top.
This weeks progression - Try to increase the weight. If this compromises the lift keep at the previous weight but hold the movement at the bottom
B2 - Box jump
Sets - 4
Reps - 5
Rest - 2 mins
Weight - Bodyweight
Exercise Tip - Be explosive, use your arms to help balance and stability
Standard box jumps now, taking away the single leg land. This will allow you to focus on more powerful jumps to increase your jump height.
Part C - Train through the Rotational Axis
C1 - Russian Twists
Sets - 3
Reps - 45 seconds
Rest - N/A (Superset with C2)
Weight - Use a medicine ball or dumbbell
Exercise Tip - Don't worry about going heavy with the weight, find a comfortable weight that does not compromise the quality of the movement
C2 - Standing Wall March
Sets - 3
Reps - 12 (Each Leg)
Rest - 2 mins
Weight - Resistance Band
Exercise Tip - Be explosive and control the leg on the way back down.
Bike / treadmill 5 mins (easy pace)
World's greatest stretch - 10 reps
Alternating squat to stand - 10 reps
Thread the needle (with roller) - 10 reps
Lunge matrix x 2
Part A - Get Strong through the Frontal Plane
A1 - Single Leg Barbell Hip Thrust
Sets - 4
Reps - 5
Rest - N/A (Superset with A2)
Weight - 80% of your max
Exercise Tip - Drive and squeeze at the top, control on the way down
Be explosive through the movement
A2 - Dumbbell Walking Lunge
Sets - 4
Reps - 5 (Each Side)
Rest - 2 mins
Weight - 70% of your max
Exercise Tip - Focus on good balance and stability in the ankles, control the movement
This weeks progression - Try and increase the weight. Lunges are a great football specific movement. Get strong through it!
Part A - Get Strong through the Saggital Plane
B1 - Back Squat
Sets - 4
Reps - 5
Rest - N/A (Superset with B2)
Weight - 80% of your max
Exercise Tip - Powerful drive, control on the way down
This weeks progression - try and increase the weight!
B2 - Single Leg Weighted Calf Raises
Sets - 4
Reps - 8-10
Rest - 2 mins
Weight - 80% of your max
Exercise Tip - Drive and squeeze at the top, control on the way down
Changing this exercise to a single leg exercise just increases the specificity to football.
Part C - Strong Core!
C1 - Hollow hold
Sets - 3
Reps - 30 seconds
Rest - N/A (Superset with C2)
Weight - Bodyweight
Exercise Tip - If you want to challenge yourself, hold a weight above your head.
C2 - Deadbug
Sets - 3
Reps - 45 seconds
Rest - 90 seconds
Weight - Bodyweight
Exercise Tip - Control the movement
Bike / treadmill 5 mins (easy pace)
World's greatest stretch - 10 reps
Alternating squat to stand - 10 reps
Thread the needle (with roller) - 10 reps
Lunge matrix x 2
Upper Body Warm Up -
Bottoms up press - 8-10 each side
Single arm floor press - 8-10 each side
2 rounds
Part A - Upper Body through the frontal plane
A1 - Single arm Incline Dumbbell Bench Press
Sets - 4
Reps - 6-8 on each arm
Rest - 2 minutes
Weight - 80% of your max
Exercise Tip - Control the weight down for extra gains!
if it is your first time doing this exercise, drop the weight as this will challenge balance and control. It will engage your core a lot more.
A2 - Pull Ups
Sets - 4
Reps - Until Failure
Rest - Superset this with A3
Weight - Bodyweight
Big focus on the control of this exercise now, once you have pulled yourself up to the bar challenge yourself and go as slow as you can down to the starting position. This will really engage the core and improve the mind-muscle connection
A3 - Bodyweight push ups
Sets - 4
Reps - To failure
Rest - 2 mins
Weight - Bodyweight
Straight after the pull ups, go into the push ups until failure with a focus on good form.
Part B - Upper Body through the Saggital Plane
B1 - Single Arm Cable Lateral Raise
Sets - 4
Reps - 10-12 (each arm)
Rest - N/A (Superset with B2)
Weight - 70% of your max
Exercise Tip - Control the weight down for extra gains!
Going away from dumbbells now, use a cable machine. This will put a constant stress on the muscle for the whole set, increasing time under tension.
B2 - Suitcase carry
Sets - 4
Reps - 20 meters (each side)
Rest - 2 mins
Weight - 80% of your max
Exercise Tip - Use weight lifting straps to help with the grip!
This weeks progression - Try an increase the weight by 2.5%
Part C - Upper Body Rotational Axis
C1 - Pallof Press
Sets - 3
Reps - 45s (each side)
Rest - N/A (Superset with C2)
Weight - Resistance Band
Exercise Tip - Keep the core tight!
C2 - Standing upper body rotation
Sets - 3
Reps - 6 (each side)
Rest - 2 mins
Weight - Resistance band
Exercise Tip - Be explosive when rotating!
