IN SEASON FOOTBALL PERFORMANCE PLAN

Stronger in duels. Faster first step. Performance that lasts 90 minutes. If you want to play better football, just showing up to team training isn’t enough. You need strength, speed, and conditioning that show up in matches, not just in the gym. This program is built specifically for footballers who want to: ✔️ win individual duels ✔️ accelerate faster in the first steps ✔️ have more energy in the second half ✔️ reduce the risk of injury ⸻ Why this program works ❌ no bodybuilding-style workouts ❌ no random running ❌ no heavy legs before match day ✅ strength training for football ✅ explosiveness and speed ✅ match-specific conditioning ✅ training aligned with the football week ⸻ How you’ll train • 3–4 sessions per week • clearly structured into: • strength • explosiveness • running and conditioning • every session has a clear purpose You train to be better in matches — not just exhausted after training. ⸻ Results you’ll feel After 4–6 weeks: • stronger legs • faster starts • better knee and ankle stability • more energy at the end of the match ⸻ 👉 Join the Football Performance Program Training that decides matches. Not just training sessions. ⚽💥 In this plan you will find one strength and one power gym session weekly with mobility , upper body and optional conditioning sessions to fully prepare you for your next performance. * for athletes IN SEASON right now competing , training, , playing or close to coming back to full fitness

WEEKLY PLAN Monday - upper body Tuesday - strength session Wednesday - ( conditioning optional ) Thursday- power session Friday - mobility Saturday - game Sunday - rest * if your game / competition is on other day , manage or adjust the training days so you still get the strength and power sessions in with enough rest no closer than 2-3 days before match / game !