[Link].
uk @archierwatts
WATTS
Performance
Football Performance
Training Guide
[Link] @archierwatts
Contents
1. Training Frequency
2. Workout Splits
3. Session Structure
4. Rep Ranges
5. Warm up
6. Speed Training
7. Acceleration Traning
8. Plyometric Training
9. Power Training
10. Strength
11. Hypertrophy
12. Injury Prevention
13. Stamina
14. Isometrics
15. Progressive Overload
16. Periodization
17. Exercise Bank
18. Workout Examples
[Link] @archierwatts
1. Training Frequency
Two key factors determine your training
frequency.
The season and your experience.
But there is one golden rule:
Don’t let gym fatigue negatively impact your
football.
This means you need to be at 100% for your
games.
Use this guide to help you find the best
training frequency for you.
Beginner Intermediate Advanced
Off-Season 3-4 3-5 3-6
Pre Season 2-3 2-4 2-5
In-Season 1-2 1-3 1-4
[Link] @archierwatts
2. Workout Splits
Your workout split must do two things:
1. Fit your schedule
2. Help you put 100% into every session
To achieve this...
Try alternating high and low-intensity days.
This maximizes recovery.
And facilitates performance.
Here are my favorite workouts splits for in
season and off-season...
In 4-Day Split Example
Out 5-Day Split Example
Day 1 Field Speed/Power Day 1 Field Speed/Fitness
Day 2 Upper Body Day 2 Upper Body
Day 3 Lower Body Day 3 Lower Body
Day 4 Rest Day 4 Rest
Day 5 Full-Body Day 5 Field Power/Fitness
Day 6 Game Day 6 Full-Body
Day 7 Rest Day 7 Rest
[Link] @archierwatts
3. Workout Structure
To get the most out of your workout
You need the right structure.
Different adaptations depend on different factors.
If you want to achieve all adaptations...
start with the fastest movements first.
Here is a workout structure guide.
To target all adaptations in one session…
a. Plyometrics/Speed
b. Power
c. Strength
d. Hypertrophy
e. Resilience
[Link] @archierwatts
4. Rep Ranges
Your rep range determines your outcome.
Choose a number of reps that match your
goal.
Then work hard to achieve that goal.
Here is a guideline for different goals…
Specific Range Hybrid Range
Blank
Speed
Power
Strength
Hypertrophy
Resilience
0 5 10 15
[Link] @archierwatts
5. Warm-Up
Your warm-up is essential for your
performance.
But it doesn’t have to be boring.
And doesn’t have to be long.
Use these 4 principles to structure your warm
up.
1. Raise
Your heart rate
2. Activate
Specific muscles
3. Mobilize
Specific joints
4. Potentiate
Specific movements
[Link] @archierwatts
6. Speed Training
The most essential and undertrained
component for athletes...
This is how to train it.
Sprint Guidelines
Frequency 2-3 x / week
Distance 10-40 m
Volume 200-300 m
Rest 3-4 minutes
Supplement your sprints with these
movements...
Isometrics
Plyometrics
Heavy compound lifts
[Link] @archierwatts
7. Acceleration
Your acceleration is essential as an athlete...
You need it over 100 times in a game.
This is how to train it.
Acceleration Guidelines
Frequency 2-3 x / week
Distance 1-20 m
Volume 100-200 m
Rest 2-3 minutes
Supplement your accelerations with
these movements...
Isometrics
Plyometrics
Heavy compound lifts
[Link] @archierwatts
8. Plyometrics
Plyometrics are essential for athletes
They are movements where you produce maximal
force in minimal time.
And involve the stretch-shortening cycle.
This means the movement is pre-loaded.
There are two general types of plyometrics.
Extensive Intensive
Submaximal Maximal Effort
High Volume Low Volume
Increase Resilience Increase Power
10-20 reps 2-5 reps
[Link] @archierwatts
9. Power
Power = Force x Velocity
To express maximal power
You need to a balance of strength and speed.
Great examples: Olympic lifts, weighted
jumps, med ball throws.
But to best train power...
Train the extremes!
Get fast and strong!
[Link] @archierwatts
10. Strength
Maximal Strength Reps
% of 1RM 100 95 93 90 87
Number of reps 1 2 3 4 5
The chart above shows you how to express
maximum strength.
This is great for calculating your 1rm.
But strength training doesn’t need to be to
failure.
Typically ranges of 70-90% are best for
training your strength
Using 2-6 sets of 2-6 reps.
This guide will help select your weight and
reps.
Training Strength Reps
% of 1RM 90 85 80 75 70
Number of reps 2 3 4 5 6
[Link] @archierwatts
11. Hypertrophy
Let’s face it…
All footballers want to add muscle,
So you look good and feel good.
And up to a point,
It is going to benefit your performance on the
pitch.
Here is how to build muscle…
Sets / Muscle Group / Week
Maintain 6-10
More 10-14
Maximize 14-18
Reps: 5-30
Intensity: 0-3 Reps In Reserve (RIR)
[Link] @archierwatts
12. Injury Prevention
You can’t make progress if you’re injured...
Which makes this the most important part of
your training.
Fortunately, all your training will contribute to
preventing injuries.
But, these three pillars will get more specific.
Isometrics Mobility Isolation
Goal? Goal? Goal?
Tendon health Range of motion Specific strength
How? How? How?
Sets: 3 Sets: 3 Sets: 3
Duration: 30+ secs Reps: 6-12 Reps: 8-15
[Link] @archierwatts
13. Stamina
Speed Interval Fartlek Steady State
Intensity Extreme High Medium Low
Duration Short Medium Medium Long
1:1 - 1:4
Work to
1:20 1:1 - 1:4 (Active n/a
rest ratio
rest)
Energy Anaerobic/
Phosphagen Anaerobic Aerobic
system Aerobic
More 5k runs are not what you need.
They can be great to build a base level of
fitness.
But in game you walk, jog, run, and sprint.
Constantly varying duration and intensities.
Reflect that in your training.
By using a variety of training methods.
[Link] @archierwatts
14. Isometrics
You spend so much time training your muscles...
Don’t neglect your connective tissue.
Do your isometrics!
Yielding Overcoming
20+ seconds 2-8 seconds
Prevent Injuries Increase Strength
Hold the position Try to move
something that
won’t move
Yielding isometrics are a great warm up
or a great finisher.
Overcoming isometrics are best used
towards the start of your session.
[Link] @archierwatts
15. Progressive Overload
Making an exercise
more difficult over time
Strength and Hypertrophy Speed and Power
Add Sets Increase Distance
Add Reps Increase Height
Add Weight Exercise Progressions
Tips
Make progressions slowly
Make form the priority
Don’t expect linear
progress
[Link] @archierwatts
16. Periodization
The variation of load and intensity over time
Short term: Daily Variations in training intensity
Session Intensity (RPE) Session Intensity (RPE)
10 8
8
6
2
2
0 0
ay
ay
ay
ay
ay
ay
ay
ay
ay
ay
ay
ay
da
da
nd
nd
nd
nd
sd
sd
sd
sd
sd
sd
rd
rd
Fri
Fri
tu
tu
e
e
ne
ne
ur
ur
Mo
Su
Mo
Su
Tu
Tu
Sa
Sa
Th
Th
ed
ed
W
Off Season Example In-Season Example
Daily variation between high High intensity sessions at the start of the week,
and low intensity sessions taper down towards saturdays game
Long-term: Variation and Progression within a program
Volume Intensity
10
0
Week 1 Week 2 Week 3 Week 4
4-Week Example
Throughout the program volume will
decrease as intensity increases
[Link] @archierwatts
17. Exercise Bank
Option 1 Option 2 Option
Worlds greatest
Mobility Duck Walk Long Lunges
stretch
Deep Plyo Squat jumps Deep Skaters Deep SS
Yielding Yielding Yielding SS
Yielding Plyo
Bounds Lateral Bounds Jumps
45 Degree Alternating
Extensive Plyo SL Pogo’s
Bounds SS Jumps
Intensive plyo Triple Broad Depth Jump Hops
Hang Power MB Granny LM Row to
Full Body
Clean Throw Press
BB Overhead
Vertical Push DB Z Press SA LM Press
Press
Vertical Pull Pull Up Chin Up HG Pull Up
DB Bench BB Bench
Horizontal Push Push Up
Press Press
BB Bent Over
Horizontal Pull Pendlay Row SA DB Row
Row
[Link] @archierwatts
18. Workout Examples
Field Speed Home Workout
Gym Uppers Gym Lowers
[Link] @archierwatts
Bring it all together
That was a lot of information...
And you probably have more questions now!
If you want to learn more
and understand how to apply this knowledge...
But don’t know where to get started?
Don’t worry...
Wether you play in the Premier League or in the park.
I can help you physically dominate your games
When you join the Ultimate Footballer Program.
Click here to learn more!