FOOTBALLER 6 WEEK INTRO:

BUILD YOUR STRENGTH FOUNDATION

INNERELITE Performance Coaching | Client:

Week Day 1 Day 2

Circuit Strength Endurance Hypertrophy

1
(Low intensity) (Low intensity)

Circuit Strength Endurance Hypertrophy

2
(Medium intensity) (Medium intensity)

Circuit Strength Endurance Hypertrophy

3
(High intensity) (low intensity)

Circuit Strength Endurance Maximum strength

4
(Medium intensity) (Medium intensity)

Maximum Strength Circuit Strength Endurance

5
(High intensity) (Low intensity)

Maximum Strength Strength-Speed

6
(Medium intensity) (High intensity)

Guidelines:
To integrate the speed and change of direction session into your week, allow for at least one recovery day before doing the speed-session because you need to be as fresh as possible for this session.
 FOOTBALLER 6 WEEK INTRO - BUILD YOUR STRENGTH FOUNDATION
INNERELITE Performance Coaching | Client:

Strength Endurance
(CIRCUIT) Low intensity Medium intensity High intensity
Exercise Set Reps Load/int. Set Reps Load/int. Set Reps Load/int. Tempo Rest
Back lunge
and one-arm press DB 2 12-15 each leg 12-15 RM 3 12-15 each leg 12-15 RM 3 10-12 each leg 10-12 RM Control 90 sec
Push-ups/
MB/Clapping (Progression) 2 15-20 15-20 RM 3 15-20 15-20 RM 3 12-15 12-15 RM Control 60 sec
Lateral and crossover
step-up BW/DB 2 6-8 each way 6-8 RM 3 6-8 each way 6-8 RM 3 5-6 each way 5-6 RM Control 90 sec
Eccentric stability Slow
and leg curl swizz ball 3 5-6 each leg BW 3 6-8 each leg BW eccentric 90 sec
BW or weight plate
Back extension 2 10-12 for 10-12 RM Control 60 sec
Single-leg squat and
reach around the world 2 12-15 each leg 12-15 RM 3 12-15 each leg 12-15 RM 3 10-12 each leg 10-12 RM Control 90 sec
Single-leg romanian 30 sec
deadlift and row 2 10-12 each leg 10-12 RM 3 10-12 each leg 10-12 RM 3 10-12 each leg 10-12 RM Control between legs
Woodchop with
weight plate/MB 2 10-12 each way 10-12 RM 3 8-10 each way 8-10 RM 3 8-10 each way 8-10 RM Control 60 sec

Hypertrophy
Low intensity Medium intensity High intensity
Exercise Set Reps Load/int. Set Reps Load/int. Set Reps Load/int. Tempo Rest
Single-leg squat
and cable row 2 8-10 each leg 8-10 RM 3 8-10 each leg 8-10 RM 3 6-8 each leg 6-8 RM Control 2 min
Back lunge and
one-arm press DB 2 10-12 each leg 10-12 RM 3 8-10 each leg 8-10 RM 3 8-10 each leg 8-10 RM Control 2 min
Weight plate push-ups 2 10-12 10-12 RM 3 8-10 8-10 RM 3 8-10 8-10 RM Control 2 min
Lateral and crossover
step-up BW/DB 2 6-8 each way 6-8 RM 3 5-6 5-6 RM 3 4-5 4-5 RM Control 2 min
Standing knee raise
with cable/machine 2 10-12 10-12 RM 3 8-10 8-10 RM 3 6-8 6-8 RM Control 2 min
Eccentric stability Slow
and leg curl swizz ball 3 5-6 each leg BW 3 6-8 each leg BW eccentric 2 min
Stability and leg curl
swizz ball 2 8-12 8-12 RM Control 2 min

Maximum Strength
Low intensity Medium intensity High intensity
Exercise Set Reps Load/int. Set Reps Load/int. Set Reps Load/int. Tempo Rest
Front squat BB 4 5-6 65% 1RM 5 4-5 70% 1RM 6 3-4 80% 1RM Control 2 min
Bench press DB 3 5-6 65% 1RM 4 4-5 70% 1RM 4 3-4 80% 1RM Control 2 min
Lateral lunge KB/DB 3 8-10 each leg 8-10 RM 4 8-10 each leg 8-10 RM 4 6-8 each leg 6-8 RM Control 2 min
Chin-up 3 6-8/Max BW/Added weight 3 6-8/Max BW/added weight 3 5-6/Max BW/added weight Control 2 min
Single-leg back extension 3 8-10 BW/Added weight 3 6-8 BW/added weight 3 6-8 BW/added weight Control 2 min
Single-arm shoulder press 2 8-10 each arm 8-10 RM 3 8-10 each arm 8-10 RM 3 6-8 each arm 6-8 RM Control 1 min
Paloff-press 2 8-10 each side 8-10 RM 3 8-10 each side 8-10 RM 3 6-8 each side 6-8 RM Control 1 min

Strength-Speed
(High Load Power) Low intensity Medium intensity High intensity
Exercise Set Reps Load/int. Set Reps Load/int. Set Reps Load/int. Tempo Rest
Complex: 3 5 75% 1RM 4 5 80% 1RM 4 4 85% 1RM Control 45 sec
Front suat
Broad jump 3 3 BW 4 4 BW 4 4 BW Explosive 2 min
70% effort 85% effort 100% effort
Side to side box jump 3 6-8 each way low box 3 5-6 each way medium box 3 3-4 each way medium-high box Explosive 2 min
Clapping push-ups 3 6-8 BW 3 6-8 BW 3 8-10 BW Explosive 2 min
Plyometric inverse row 3 6-8 BW 3 6-8 BW 3 8-10 BW Explosive 2 min
Single-leg romanian
deadlift and row 3 8-10 each leg 8-10 RM 3 8-10 each leg 8-10 RM 3 8-10 each leg 8-10 RM Control 2 min
Woodchop with Explosive
weight plate/MB 3 10-12 each way 10-12 RM 3 8-10 each way 8-10 RM 3 8-10 each way 8-10 RM concentric 2 min

Abbreviations:
BW Bodyweight
MB Medicine ball
SB Slam ball
DB Dumbell
BB Barbell
KB Kettlebell
Eccentric Muscle lengthening phase (E.g. when leg is straigthening during swizz ball leg curl)
Concentric Muscle shortening phase (E.g. when leg is bending during wizz ball leg curl)
RM Repetition Maximum (E.g. 8-10 RM means doing as many reps as you can do with good form 8-10 times. 70% 1RM means 70% of the weight you could lift one time)
RIR Reps In Reserve (As many reps as you could have done after the last rep you performed in a set)
Circuit Perform one set of the exercise, then rest and go to the next exercise. Perform as many rounds as given sets.
Complex Perform the first exercise, then proceed directly to the second exercise with little resting. Rest longer after the second exercise.
 SPEED AND CHANGE OF DIRECTION SESSION
INNERELITE Performance Coaching | Client:

Speed and COD session

Low intensity Medium intensity High intensity
Exercise Set Reps Load/int. Set Reps Load/int. Set Reps Load/int. Tempo Rest
Acceleration: 1 6 5m 1 6 5m 1 6 5m 30 sec
Incline/hill sprints 1 4 15 m 1 4 15 m 1 4 15 m Explosive 90 sec
or push-up sprints
1 2 25 m 1 2 25 m 1 2 25 m 150 sec
Maximum speed: Explosive from
Flying sprints: 15-m run in 1 2 25 m 1 4 25 m 15-m mark 90 sec
COD deceleration: 50%
10 m run up to cone/mark entry speed 80% entry speed 100% entry speed 1 min reps,
and brake in given steps 2 4 3 steps braking 2 3 5 steps braking 2 2 6 steps braking 2 min sets
Z-drill side shuffling Increase as you're
in athletic position 1 3 1 4 1 6 comfortable 2 min

Explanations of exercises:
Z-drill video: https://www.youtube.com/watch?v=EIy6jCv7ebw
Push-up sprint: https://www.youtube.com/watch?v=3JaQcigqO9I
Flying sprints: Start by jogging and increase the tempo into full sprint as you approach the 15-m mark, then run for 25-m
Two-foot ankle hops: https://www.youtube.com/watch?v=y_NQAA2exV0
 INNERELITE Performance Coaching | Client:

Strength Endurance (Circuit)

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Reps Load Reps Load Reps Load Reps Load Reps Load Reps Load
E. g. 10 - 10 - 9 60% 1RM

Hypertrophy
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Reps Load Reps Load Reps Load Reps Load Reps Load Reps Load

Maximum Strength
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Reps Load Reps Load Reps Load Reps Load Reps Load Reps Load

Strength-Speed
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise
Reps Load Reps Load Reps Load Reps Load Reps Load Reps Load