6 Week Guide
HOW TO FOLLOW THE PLAN
Pro players at the elite level get the most out of their training by following a structured programme, that provides opportunities for high-intensity work and also facilities low-intensity recovery days. The diagram below shows how you should aim to structure your training plan over a 7 day period. Try and follow this as closely as possible making sure you complete the sessions set out in the order below.
By following this template you will expose your body to sufficient rest and recovery that will allow it to adapt from the stress of the sessions. If for any reason you can't follow the template below try and structure your training week as close to it as you possibly can.
How to make sure you're training at the right intensity
The RPE scale is a widely used and reliable way to measure the intensity of your exercise. The scale allows you to rate your level of exertion during exercise between 1 and 10. For example a steady walk would be 1 on the RPE scale where a maximum effort sprint would be a 10. The chart below shows the different tiers of intensity the RPE is based upon.
Where you see RPE referred to in the programme use this scale to make sure you are working to the correct intensity.
Our 6 week training programme consists of 36 sessions both in the gym and on the pitch.
Training is Evolving
Football is evolving all the time and research shows that the game is becoming more physically demanding year on year. The modern player needs to be fast, agile, strong and have the endurance to cover up to 12k in 90 mins. Now take into consideration that teams play 50+ games per season and you will also see why being an athlete is so important.
Recovery, nutrition and lifestyle away from the field also play a major role. You don't need to take our word for it, just look at some of the worlds best players such as Cristiano Ronaldo, Gareth Bale or Lionel Messi for example and you will see that their success on the pitch is underpinned by their tremendous athletic ability.
Play a major role. You don't need to take our word for it, just look at some of the worlds best players such as Cristiano Ronaldo, Gareth Bale or Lionel Messi for example and you will see that their success on the pitch is underpinned by their tremendous athletic ability.
The Importance of Programming
What is a programme? Its basically a map that is going to help you get to where you want to be the most effective and efficient way possible. If your coming into the gym and doing whatever you feel like doing every single time you train then your body doesn't have anything to adapt to and has no reason to progress.
Sure you might have some small successes and get a little stronger but your true improvements in performance will be limited. Many people underestimate the necessity of good programming and in our opinion it is essential if you want to achieve a specific goal.
An effective training programme will include periods of high intensity and high volume training but also incorporate periods of rest and recovery. We introduce the stress, we allow the body to recover and we come back stronger again and again.