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    7 Day Training Program

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    shanilfrancis61
    This document outlines a 7-day weekly training guide for footballers with 4 field sessions and 1 game per week. It provides details on the schedule, exercises, and goals for each day including warmups, drills, sprints, shooting, and rest. The schedule aims to gradually increase exertion throughout the week to manage loading while targeting speed, agility, skills, and recovery.

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    7 Day Training Program

    Uploaded by

    shanilfrancis61
    57 views10 pages
    This document outlines a 7-day weekly training guide for footballers with 4 field sessions and 1 game per week. It provides details on the schedule, exercises, and goals for each day including warmups, drills, sprints, shooting, and rest. The schedule aims to gradually increase exertion throughout the week to manage loading while targeting speed, agility, skills, and recovery.

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    7 day training

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    This document outlines a 7-day weekly training guide for footballers with 4 field sessions and 1 game per week. It provides details on the schedule, exercises, and goals for each day including warmups, drills, sprints, shooting, and rest. The schedule aims to gradually increase exertion throughout the week to manage loading while targeting speed, agility, skills, and recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    57 views10 pages

    7 Day Training Program

    Uploaded by

    shanilfrancis61
    This document outlines a 7-day weekly training guide for footballers with 4 field sessions and 1 game per week. It provides details on the schedule, exercises, and goals for each day including warmups, drills, sprints, shooting, and rest. The schedule aims to gradually increase exertion throughout the week to manage loading while targeting speed, agility, skills, and recovery.

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    © All Rights Reserved
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    Download as pdf or txt
    of 10

    @thefutbolguru

    7 DAY
    TRAINING
    GUIDE
    WEEKLY TRAINING OUTLINE FOR FOOTBALLRS
    @thefutbolguru

    Outline

    4x Field Sessions
    1x Game

    No Game = 5x Sessions

    Plan has been written assuming no team sessions. I


    would not advise doing individual sessions on top of
    team sessions in season.

    Replace individual days with team days.

    Timings for drills are a rough guide. To manage


    loading throughout the week.

    RPE means exertion for the session. E.g. 2/10 is very


    light. 8/10 is hard.

    02/10
    @thefutbolguru

    MONDAY

    RPE (Physical exertion) 2-3/10


    Session time 40 mins

    Warm Up: 10 mins


    Wall Juggling: 10 mins
    Wall Passing: 10 mins
    Light Jog: 5 mins
    Cool Down: 5 mins

    First session of the week should always be light


    after a game or big running session on the weekend.
    No need to push too hard.

    03/10
    @thefutbolguru

    NOTES FOR TUES/WED


    Walk back between reps of sprints. Each effort should be 90-100%.
    Take extra time if you need to get your breath back.

    T Drill:
    Place 1 cone as a starting point, step out 10 paces forward and place
    another cone down. The step out 10 more paces 1 going left and then
    another going right. It should look like a T. Drill involves sprinting to
    middle cone then making a sharp turn left or right. When you reach the
    end of the T stop and walk to the starting point. Diagram below should
    help.

    Box to Box runs:


    Involves running from one edge of the box to the opposite edge of the
    box. You will need a full pitch or 70 metres worth of space to complete
    this.
    10m

    10m
    walk back

    04/10
    @thefutbolguru

    TUESDAY

    RPE: 6-7/10
    Session time: 60 mins

    Warm Up: 10 mins (Include a few build up runs)


    Sprints: 3x20m, 2x30m, 1x40m 10 mins
    Wall Juggling: 10 mins
    T Drill - 2x10 Each Side: 12 mins
    Long Balls/Crossing (Against Wall): 10 mins
    Cool down: 5 mins

    Session goal is to get sprint metres into the legs.


    Sprinting is the best exercise for preventing hamstring
    injuries and for getting faster. High speed running is
    so important for the modern game.

    05/10
    @thefutbolguru

    WEDNESDAY

    RPE: 7-8/10
    Session time: 60 mins

    Warm up: 10 mins


    Box To Box Runs: 2x8: 12 mins (Approx)
    Straight Line Cone Slalom: 10 mins
    Shooting Against Wall: 10 mins

    Cool Down: 5 mins

    Note For Shooting Against The Wall:


    Replicate game scenarios. Do a skill against an object
    and then finish. E.g. You may do a stepover into a
    shot.

    06/10
    @thefutbolguru

    THURSDAY

    Rest day:

    Ensure you get 8 hours sleep.

    Recovery ideas:
    Ice bath
    Sauna
    Stretching
    Foam rolling
    Massage
    Walk

    07/10
    @thefutbolguru

    FRIDAY

    RPE 2-3/10
    Session Duration 35 mins:

    Warm Up: 10 mins


    Wall Passing: 10 mins
    Juggling: 10 mins
    Cool Down: 5 mins

    Light session today preparing for running session


    tomorrow. Don’t push yourself today.

    08/10
    @thefutbolguru

    SATURDAY
    RPE: 8/10
    Session time: Approx - 55 mins

    Warm up: 10 mins

    2 Sets of 5 Reps

    20 seconds stride --> 40 seconds slow Jog

    Rest for 2 mins and then repeat.

    Then:

    6x1 min runs

    30 seconds rest in between reps.

    Pick a speed you can hold for each set.

    Work on a weakness in your game while tired: 15 mins

    Warm down: 5 mins

    09/10
    @thefutbolguru

    SUNDAY

    Rest day

    Switch off from football.

    If you want more click the link below for: The


    Advanced 4 Week Training Program with a 10%
    discount.

    https://thefutbolguru.gumroad.com/l/omewx/program

    Thanks

    10/10

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