Design me a programme

Because somebody is too lazy.

Basically I will be playing football Saturdays, training Tuesday and Thursday.

I have five morning sessions 0640-0740 and five lunchtime sessions 1200-1300 available for training (on top of football)

I was thinking:
Monday - Thursday leg weights
Tuesday - Friday upper body weights

Mon, Wed lunchtime circuits
Tues, Thurs 9km run for slow burn?

With Friday being most a day of rest.

Too much for in season bro. I'm too lazy to give suggestions tho.

Ease into the season, start with two weight sessions per week on the top of football training. after 3-4 weeks throw in one more weight training session. Imo.

Current routine:
Monday: Upper weights, Midday circuit
Tuesday: Lower weights, 9km run
Wednesday: No morning, midday circuit
Thursday: Lower weights, punting lunchtime, training
Friday: upper weights, midday circuit

football as in soccer? why do you need to do weights?

Football as in NFL

I'm not lazy, I just can't be arsed... And I'm pretty sure we figured out why

What do you do in your circuit?
I still think it's a bit much for inseason tbh.

Don't split body parts, you aren't competing in body building, are you?

And get rid of that 9km run. It's pointless doing that in season.

Here's my suggestion:

Monday: am - Full body resistance circuit

Tuesday: Football training

Wednesday: am - Interval sprint training and some lower body plyometric exercise
pm - Full body resistance circuit

Thursday: Football training

Friday: am - short interval sprint session or some light agility work

Saturday: Game

Sunday: Rest

Your full body resistance circuits should include a variety of strength and power movements.

What sort of football and what position?

Nope, but it does allow me to fit exercises into a 1 hr window.



What kinda thing you thinking?

America, probably DE on a 5-man front.

It varies heaps, but today was a boxing circuit

7 stations - rope swings, shadow boxing, prone bridge, exercycle, seated trunk twists, skipping, mil press with bag, then bag punching - we did 1 min each warmup then 2min each with 30s in between for the main circuit then we did a few minutes core work after.

Who you playing for Vadz? and a 5 man front?

If you're trying to up your muscle mass, then you do need that extra volume. If not, you don't need those extra exercises.

With regards to the circuit, choose 4-5 exercises; 1-2 x lower body, 1 x upper body push, 1 x upper body pull, 1 x core

Weight/reps/rest period?
I've never done sports specific training

With the circuit no rest between exercises and then a 45-60 sec rest at the end of a circuit. 4-5 rounds, depending on what rep range you want to work with.

If you want to work around the 6 rep range up to 5 rounds is sweet. If working around the 8-12 rep range 3-4 rounds will do.

You can also work on a time format. For example 45 secs on each exercise with no rest until the end of the round.

Those are just the basic variations for resistance circuits.