INTRODUCTION TO THE PROGRAM

Welcome to my research based program that’s designed for beginners and intermediate
strength athletes that want to start the process of building a strong footballer body.

The program will help you improve your performance on the field by enhancing your speed,
power, strength and muscular endurance. These factors play a crucial role in your
development of acceleration, high-speed running, jumping- and change of direction ability,
ability to get on the ball in physical battles, movement efficiency (spend less energy in each
action because a strong body has less energy leaks) - and of course the ability to stay injury
free, because your body is getting stronger and able to deal with higher forces!

Program design and effects of the different methods

The program consists of six weeks of training. The first three weeks consist of a lot of
muscular endurance and hypertrophy sessions, before you will do more maximum strength
and strength-speed sessions over the last three weeks. Doing the training program in this
order has many benefits:

- Strength endurance training has a lower training intensity than maximum

strength lifts, and therefore prepares the muscles, tendons and ligaments for the
increased intensity that will come later in the program and on the field (injury
prevention).
- A high level of strength endurance enables the player to repeatedly perform
high-intensity actions over the course of the entire game.
- Strength endurance training will help you lay a solid foundation of movement
patterns and neuromuscular function (Better movement efficiency).
- Strength endurance training is a good way to train metabolic conditioning,
helping you maintain high fitness levels and decrease the fat percentage in your body
during off-season.
- The hypertrophy training will help you build stronger, more robust muscles by
targeting the fast-twitch fibers (fast muscle fibers) = Higher ability to generate force
and power.
- A high level of maximum strength also leads to the ability to generate more
power and to repeat explosive actions with a lot of power.
- Maximum strength training enhances athletic performance as a result of an
improved neuromuscular coordination = better movement efficiency and faster force
production.
- The strength-speed method is the most football-specific, designed to transfer
your strength from the gym onto the field and football-specific movements and
higher speeds (acceleration, high-speed running, jumping etc.).
 FOOTBALLER 6 WEEK INTRO:
BUILD YOUR STRENGTH FOUNDATION
INNERELITE Performance Coaching | Client:

Week Day 1 Day 2 Day 3

Circuit Strength Endurance Hypertrophy Circuit Strength Endurance

1
(Low intensity) (Low intensity) (Low intensity)

Circuit Strength Endurance Hypertrophy Circuit Strength Endurance

2
(Medium intensity) (Medium intensity) (Medium intensity)

Circuit Strength Endurance Hypertrophy Hypertrophy

3
(High intensity) (low intensity) (High intensity)

Circuit Strength Endurance Maximum strength Maximum strength

4
(Medium intensity) (Medium intensity) (low intensity)

Maximum Strength Circuit Strength Endurance Strength-Speed

5
(High intensity) (Low intensity) (Medium intensity)

Strength-Speed Maximum strength Strength-Speed

6
(High intensity) (Medium intensity) (Low intensity)

Guidelines:
To integrate the speed and change of direction session into your week, allow for at least one recovery day before doing the speed-session because you need to be as fresh as possible for this session.
 FOOTBALLER 6 WEEK INTRO - BUILD YOUR STRENGTH FOUNDATION
INNERELITE Performance Coaching | Client:

Strength Endurance
(CIRCUIT) Low intensity Medium intensity High intensity
Exercise Set Reps Load/int. Set Reps Load/int. Set Reps Load/int. Tempo Rest
Back lunge
and one-arm press DB 2 12-15 each leg 12-15 RM 3 12-15 each leg 12-15 RM 3 10-12 each leg 10-12 RM Control 90 sec
Push-ups/
MB/Clapping (Progression) 2 15-20 15-20 RM 3 15-20 15-20 RM 3 12-15 12-15 RM Control 60 sec
Lateral and crossover
step-up BW/DB 2 6-8 each way 6-8 RM 3 6-8 each way 6-8 RM 3 5-6 each way 5-6 RM Control 90 sec
Eccentric stability Slow
and leg curl swizz ball 3 5-6 each leg BW 3 6-8 each leg BW eccentric 90 sec
BW or weight plate
Back extension 2 10-12 for 10-12 RM Control 60 sec
Single-leg squat and
reach around the world 2 12-15 each leg 12-15 RM 3 12-15 each leg 12-15 RM 3 10-12 each leg 10-12 RM Control 90 sec
Single-leg romanian 30 sec
deadlift and row 2 10-12 each leg 10-12 RM 3 10-12 each leg 10-12 RM 3 10-12 each leg 10-12 RM Control between legs
Woodchop with
weight plate/MB 2 10-12 each way 10-12 RM 3 8-10 each way 8-10 RM 3 8-10 each way 8-10 RM Control 60 sec

Hypertrophy
Low intensity Medium intensity High intensity
Exercise Set Reps Load/int. Set Reps Load/int. Set Reps Load/int. Tempo Rest
Single-leg squat
and cable row 2 8-10 each leg 8-10 RM 3 8-10 each leg 8-10 RM 3 6-8 each leg 6-8 RM Control 2 min
Back lunge and
one-arm press DB 2 10-12 each leg 10-12 RM 3 8-10 each leg 8-10 RM 3 8-10 each leg 8-10 RM Control 2 min
Weight plate push-ups 2 10-12 10-12 RM 3 8-10 8-10 RM 3 8-10 8-10 RM Control 2 min
Lateral and crossover
step-up BW/DB 2 6-8 each way 6-8 RM 3 5-6 5-6 RM 3 4-5 4-5 RM Control 2 min
Standing knee raise
with cable/machine 2 10-12 10-12 RM 3 8-10 8-10 RM 3 6-8 6-8 RM Control 2 min
Eccentric stability Slow
and leg curl swizz ball 3 5-6 each leg BW 3 6-8 each leg BW eccentric 2 min
Stability and leg curl
swizz ball 2 8-12 8-12 RM Control 2 min

Maximum Strength
Low intensity Medium intensity High intensity
Exercise Set Reps Load/int. Set Reps Load/int. Set Reps Load/int. Tempo Rest
Front squat BB 4 5-6 65% 1RM 5 4-5 70% 1RM 6 3-4 80% 1RM Control 2 min
Bench press DB 3 5-6 65% 1RM 4 4-5 70% 1RM 4 3-4 80% 1RM Control 2 min
Lateral lunge KB/DB 3 8-10 each leg 8-10 RM 4 8-10 each leg 8-10 RM 4 6-8 each leg 6-8 RM Control 2 min
Chin-up 3 6-8/Max BW/Added weight 3 6-8/Max BW/added weight 3 5-6/Max BW/added weight Control 2 min
Single-leg back extension 3 8-10 BW/Added weight 3 6-8 BW/added weight 3 6-8 BW/added weight Control 2 min
Single-arm shoulder press 2 8-10 each arm 8-10 RM 3 8-10 each arm 8-10 RM 3 6-8 each arm 6-8 RM Control 1 min
Paloff-press 2 8-10 each side 8-10 RM 3 8-10 each side 8-10 RM 3 6-8 each side 6-8 RM Control 1 min
 Strength-Speed
(High Load Power) Low intensity Medium intensity High intensity
Exercise Set Reps Load/int. Set Reps Load/int. Set Reps Load/int. Tempo Rest
Complex: 3 5 75% 1RM 4 5 80% 1RM 4 4 85% 1RM Control 45 sec
Front suat
Broad jump 3 3 BW 4 4 BW 4 4 BW Explosive 2 min
70% effort 85% effort 100% effort
Side to side box jump 3 6-8 each way low box 3 5-6 each way medium box 3 3-4 each way medium-high box Explosive 2 min
Clapping push-ups 3 6-8 BW 3 6-8 BW 3 8-10 BW Explosive 2 min
Plyometric inverse row 3 6-8 BW 3 6-8 BW 3 8-10 BW Explosive 2 min
Single-leg romanian
deadlift and row 3 8-10 each leg 8-10 RM 3 8-10 each leg 8-10 RM 3 8-10 each leg 8-10 RM Control 2 min
Woodchop with Explosive
weight plate/MB 3 10-12 each way 10-12 RM 3 8-10 each way 8-10 RM 3 8-10 each way 8-10 RM concentric 2 min

Abbreviations:
BW Bodyweight
MB Medicine ball
SB Slam ball
DB Dumbell
BB Barbell
KB Kettlebell
Eccentric Muscle lengthening phase (E.g. when leg is straigthening during swizz ball leg curl)
Concentric Muscle shortening phase (E.g. when leg is bending during wizz ball leg curl)
RM Repetition Maximum (E.g. 8-10 RM means doing as many reps as you can do with good form 8-10 times. 70% 1RM means 70% of the weight you could lift one time)
RIR Reps In Reserve (As many reps as you could have done after the last rep you performed in a set)
Circuit Perform one set of the exercise, then rest and go to the next exercise. Perform as many rounds as given sets.
Complex Perform the first exercise, then proceed directly to the second exercise with little resting. Rest longer after the second exercise.
 SPEED AND CHANGE OF DIRECTION SESSION
INNERELITE Performance Coaching | Client:

Speed and COD session

Low intensity Medium intensity High intensity
Exercise Set Reps Load/int. Set Reps Load/int. Set Reps Load/int. Tempo Rest
Acceleration: 1 6 5m 1 6 5m 1 6 5m 30 sec
Incline/hill sprints 1 4 15 m 1 4 15 m 1 4 15 m Explosive 90 sec
or push-up sprints
1 2 25 m 1 2 25 m 1 2 25 m 150 sec
Maximum speed: Explosive from
Flying sprints: 15-m run in 1 2 25 m 1 4 25 m 15-m mark 90 sec
COD deceleration: 50%
10 m run up to cone/mark entry speed 80% entry speed 100% entry speed 1 min reps,
and brake in given steps 2 4 3 steps braking 2 3 5 steps braking 2 2 6 steps braking 2 min sets
Z-drill side shuffling Increase as you're
in athletic position 1 3 1 4 1 6 comfortable 2 min

Explanations of exercises:
Z-drill video: [Link]
Push-up sprint: [Link]
Flying sprints: Start by jogging and increase the tempo into full sprint as you approach the 15-m mark, then run for 25-m
Two-foot ankle hops: [Link]
 INNERELITE Performance Coaching | Client:

Strength Endurance (Circuit)

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Reps Load Reps Load Reps Load Reps Load Reps Load Reps Load
E. g. 10 - 10 - 9 60% 1RM

Hypertrophy
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Reps Load Reps Load Reps Load Reps Load Reps Load Reps Load

Maximum Strength
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Reps Load Reps Load Reps Load Reps Load Reps Load Reps Load
 Strength-Speed
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Reps Load Reps Load Reps Load Reps Load Reps Load Reps Load