ELITE FOOTBALL: GYM PROGRAM
COPYRIGHT NOTICE
[THE4ACADEMY – ELITE FOOTBALL: GYM PROGRAM] by THE4SHOP Limited Copyright © 2022.
THE4SHOP. All rights reserved.
No part of this report may be reproduced or transmitted in any form whatsoever, electronic,
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DISCLAIMER
The information provided in this program is for educational purposes only. I am not a doctor
and this program is not meant to be taken as medical advise. The information provided in this
program is based upon my experiences as well as my interpretations of the current research
available. The advise in this program are meant for healthy adults only. You should consult
yout physician to insure tips given in this program are appropriate for your individual
circumstances. If you have any health issues or pre-existing conditions, please consult with
your physicain before implementing any of the information provided below. This product is
for informational purposes only and the author does not accept any responsibilities for any
liabilities.
This program contains full-body conditioning sessions and will help you to improve almost all
aspects of your body to ensure your best performance on the field.
Created and designed by our professional coaches who work with the best professional ballers
in Europe and all around the world.
By doing our exercises you will gain Endurance, Balance and coordination, speed, strength,
power, mobility, flexibility, Explosiveness, quickness and you will become lean and shredded
When you start the program you must follow all sessions. Overall there are 8 main sessions
and 4 extra sessions in the end. You should do 2 sessions each week and if you feel, you can go
for more you can add one session from the last sheet.
About the structure:
Warm-up – No rest
Dynamic block – 1,5 minutes rest between exercises
Between Dynamic block and strength - 2 minutes rest
Strength block – 2 minutes rest between exercises
Session A Part Exercise Sets Reps
Raise Air Bike/ Air Power 10 Min
Hip stretch glutes 30s es
Mobility Quad wall stretch 1 30s es
Warm up Hip stretch adductors 30s es
Hip stretch 30s es
Hip bridge single leg 10es
Activation 2
Front plank mini band 10 es
Mini band side march 10es
Power skip 10es
Preparation 2
Crossover step 10es
Plyometric Box jumps 6
Dynamic 3
[Link] Med ball toss 6es
Specific Scissor jump 6es
Split squat with dumbells 8es
TRX Row 12
Strength Full body 3
Side split squat one dumbell 8es
Push up w/ plate 12
Side plank w/ rotation(R/L) 10es
Session B Part Exercise Sets Reps
Raise Air Bike/ Air Power 10 Min
Power band ankle stretch 30s es
Mobility Power band hip stretch 1 30s es
Warm up Power band hip stretch 30s es
Power band hip stretch 30s es
Single leg deadlift with band 10es
Activation 2
Bird dog 10 es
Mini band monster walk 10es
Side march 10es
Preparation 2
Schuffle 10es
Plyometric 6es
Broad jump
Dynamic 3
[Link] 6es
Med ball first step
Specific 6es
Ankle jumps with band
Single leg deadlift one dumbell 8es
Dumbell chest press 12
Strength Full body 3
One leg ball leg curl 8es
Pull ups max
Side plank 8es
Session C Part Exercise Sets Reps
Raise Air Bike/ Air Power 10 Min
TRX stretching #1 10es
Mobility TRX stretching #2 1 10es
Warm up TRX stretching #4 10es
TRX stretching #5 10es
Mini band dead bug 10es
Activation 2
Hip bridge single leg 10 es
Front plank raise 10es
Wall drill 10es
Preparation 2
Crossover step hurdle 10es
Plyometric 6
Box jumps with hurdle
Dynamic 3
[Link] 6es
Med ball knee throw
Specific 6es
Side jumps with landing
Revserse lunge with kettlebells 8es
Bench row 12
Strength Full body 3
Side lunge w: kettlebel 8es
Push ups Yoga 12
Ball rollouts max
Session D Part Exercise Sets Reps
Raise Air Bike/ Air Power 10 Min
TRX stretching 10es
Mobility World greatest stretch 1 10es
Warm up Quad wall stretch 10es
Sprinter stretch 10es
Mini band hollow body 30
Activation 2
Mini band hip flexion march 10 es
Mini band acceleration march 10 es
Wall drill 10es
Preparation 2
Bird dog bench 10es
Plyometric 6es
Box jumps single leg
Dynamic 3
[Link] 6es
Med ball first step
Specific 6es
Ankle jump single leg with band
Single leg deadlift w: landmine 8es
Singe arm landmine press 12
Strength Full body 3
Leg curl march 8es
Pull ups max
Side plank rotation and ball 8es
Session E Part Exercise Sets Reps
Raise Air Bike/ Air Power 10 Min
World greatest stretch 10es
Mobility Rotational lunge 1 10es
Warm up Quad wall stretch with reach 30s es
TRX stretching #2 30s es
Mini band side steps 10es
Activation 2
Band monster reverse march 10 es
Mini band hip flexion march 10es
Side skips 10es
Preparation 2
Wall drill double change #3 10es
Plyometric 6
Box jump single leg with hurdle
Dynamic 3
[Link] 6es
Med ball broad jump
Specific 6es
Acc. first step barbell on box
Single leg squat on box 8es
Inverted row 12
Strength Full body 3
Side sqlit squat /two dumbells 8es
Bench press 12
Knee to elbow max
Session F Part Exercise Sets Reps
Raise Air Bike/ Air Power 10 Min
Chest rotations 30s es
Mobility Power band hip stretch #3 1 30s es
Warm up Hip stretch #5 adductors 10es
Rotational lunge #2 10es
Mini band knee rotation 10es
Activation 2
Mini band hollow body 10 es
Mini band hip flexion 10es
Schuffle with reverse jump 10es
Preparation 2
Reverse lunge overhead 10es
Plyometric 6es
Box jump rotational with hurdle
Dynamic 3
[Link] 6es
Med ball rotational throws
Specific 6es
Side jumps with landing
Goblet squat 8es
Arnlod press 12
Strength Full body 3
One leg ball leg curl 8es
Pull ups max
Ball stir the pot 8es
Session G Part Exercise Sets Reps
Raise Air Bike/ Air Power 10 Min
World greatest stretch #2 10es
Mobility Hip stretch #1 1 10es
Warm up Sprinter stretch 10es
Chest rotations 10es
Mini band hip abduction 10es
Activation 2
Mini band dead bug 10 es
Mini band clumshells 10es
Counterweight squat 10
Preparation 2
Crossover step hurdle 10es
Plyometric 6
Tuck jump double contact
Dynamic 3
[Link] 6es
Med ball broad jump
Specific 6es
Acc. first step w: barbell on box
Step up with dumbells 8es
Cable pulldown 12
Strength Full body 3
Side squat w: landmine 8es
Bench press 12
Rotational hollow body max
Session H Part Exercise Sets Reps
Raise Air Bike/ Air Power 10 Min
Hammstring stretch 10
Mobility Ankle stretch #3 1 10es
Warm up Quad wall stretch 30s es
Hip stretch #5 adductors 10es
Mini band acceleration march 10es
Activation 2
Mini band around the world 10es
Hip bridge with ball 20
Front plank tap 10es
Preparation 2
Counterweight side squat 10es
Plyometric 6es
CMJ with band
Dynamic 3
[Link] 6es
Med ball rotational w: first step
Specific 6es
Side jumps with reverse
Reverse lunge with barbell 8es
Arnlod press 12
Strength Full body 3
Single leg deadlift /2 dumbells 8es
Chin up max
Hollow body knee to elbow 8es
Lower body Upper Body + Core
Block Phase Exercise Sets Reps
Rotational squat with Block Phase Exercise Sets Reps
a1 two kettlebels 6es A1 Bench press 8
Single leg deadlift w: A2 Cable pulldown 8
1 a2 landmine 3 8es
Side plank rotation and
1 A3 ball 3 8es
b1 Side squat w: landmine 8es
Single arm overhead
2 b2 Leg curl march #2 3 5
Additanioal exercises by sections
B1 press 8es
c1 Step up with dumbells 8es B2 Single arm row 8es
3 c2 Hip bridge single leg 3 12es 2 B3 Rotational hollow body 3 8es
Mini band hip
C1 TRX Row 8
d1 abduction 10es
d2 Mini band dead bug 10es C2 Push ups Yoga max
4 d3 Mini band clumshells 2 10es 3 C3 Front plank raise 3 8es
Explosive Mobility
Block Phase Exercise Sets Reps Phase Exercise Sets Reps
a1 Power band ankle stretch 1min es
a1 Explosive landmine press 6es
a2 Power band hip stretch 1min es
Broad jump with power a3 Power band hip stretch #2 1min es
1 a2 band 3 5
a4 Power band hip stretch #3 1min es
b1 CMJ with dumbells 5
a5 World greatest stretch #2 15 es
2 b2 Med ball broad jump 3 5
a6 Quad wall stretch 1min es
Box jump Rotational single
c1 leg 5es a7 Sprinter stretch 15 es
Med ball rotational w: first a8 Hip stretch #5 adductors 15 es
3 c3 step 3 5es a9 Chest rotations 2 15 es