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Weekly Football Training Schedule

The document outlines a weekly football training program consisting of six days of workouts and one day of rest. Each day focuses on different aspects of training, including plyometrics, explosive training, sprinting, upper and lower body strength, and active recovery. The program emphasizes a balanced approach to enhance overall athletic performance.

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11 views2 pages

Weekly Football Training Schedule

The document outlines a weekly football training program consisting of six days of workouts and one day of rest. Each day focuses on different aspects of training, including plyometrics, explosive training, sprinting, upper and lower body strength, and active recovery. The program emphasizes a balanced approach to enhance overall athletic performance.

Uploaded by

s4yfgvs29k
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Weekly Football Training Program

Day 1: Plyometrics Routine

- Jump Squats (3×10)

- Lateral Bounds (3×10)

- Box Jumps (3×6)

- Depth Jumps (3×5)

- Bounding (3×20 meters)

Day 2: Explosive Training

- Power Cleans (3×4)

- Kettlebell Swings (3×12)

- Medicine Ball Slams (3×10)

- Trap Bar Deadlifts (3×6)

- Broad Jumps (3×6)

Day 3: Sprinting & Movement

- Sprint Starts (5×10 meters)

- Acceleration Runs (4×20 meters)

- Flying Sprints (3×30 meters)

- Cone Drills (zigzag / 5-10-5)

- Backpedal to Sprint (3×10 meters)

Day 4: Upper Body Workout

- Push-ups (4×12)

- Pull-ups or Chin-ups (3×Max)

- Bench Press (4×6)

- Shoulder Press (3×8)

- Plank Holds + Russian Twists


Day 5: Lower Body Strength

- Back Squats (4×6)

- Romanian Deadlifts (3×8)

- Walking Lunges (3×12 each leg)

- Bulgarian Split Squats (3×8 each leg)

- Calf Raises (3×20)

- Hamstring Curls (3×10)

Day 6: Active Recovery

- Yoga, light swimming, full-body stretching

Day 7: Full Rest

- Sleep well, good nutrition, no physical effort

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