Week 4 – Reach your peak performance

#TMC Off-Season Program

WEEK 4

PROGRESSING TO Peak Level

Now that we have the basics down - in both functional training and football - it's time to increase the intensity again!

This means introducing controlled sprints in your running and ball sessions, plus continuing your functional training work.

Ensure that you warm up well and appropriately activate the muscles before your trainings as we challenge ourselves this week. And of course, don't forget recovery!

Vamos!

DAY 27

08:00

Breakfast

09:30

Foam Rolling

10:00

Warm Up
- 13 min
- Dynamic Stretches

#TRUSTMYCOACH Week 4, Workout 1
- 16-24 min
- Moderate Intensity
- Focus: Full Body, Endurance, Balance, Stability, Coordination

Warm Down
- 10 min (30 sec each stretch)
- Static Stretches, Wall Stretches

12:00

Lunch

15:00

Ball Work

- First touch

- Dribbling

- Short passing

- Long passing

18:00

Dinner

19:30

Stretching Session
- 5 min

22:00

Sleep

DAY 28

08:00

Breakfast

09:30

Foam Rolling

10:00

Warm Up
- 13 min
- Dynamic Stretches

#TRUSTMYCOACH Week 4, Workout 2
- 22-28 min
- Moderate-High Intensity
- Focus: Abs, Core, Coordination

Warm Down
- 10 min (30 sec each stretch)
- Static Stretches, Wall Stretches

12:00

Lunch

15:00

Ball Work

- Dribbling

- Short passing

- Long passing

- Shooting

18:00

Dinner

19:30

Stretching Session
- 5 min

22:00

Sleep

DAY 29

08:00

Breakfast

09:30

Foam Rolling

10:00

Warm Up
- 4 min
- Dynamic Stretches

Steady State Workout
- Run 5-7 km

- 25-40 min

- Moderate-High Intensity
- Focus: Cardiorespiratory fitness, Aerobic Capacity, Cardiac Efficiency, Low Impact

Warm Down
- 10 min (30 sec each stretch)
- Static Stretches, Wall Stretches

12:00

Lunch

15:00

Warm Up
- 10 min
- Dynamic Stretches

Injury Prevention Session
- 15 min

- Low Intensity

- Focus: Injury Prevention, Ankle and Knee Strength, Balance, Core Stability

18:00

Dinner

19:30

Stretching Session
- 5 min

22:00

Sleep

DAY 30

08:00

Breakfast

09:30

Foam Rolling

10:00

Rest Day Workout
- 15 min

- Low Intensity
- Focus: Full Body, Mobility, Flexibility, Active Recovery, Hips

Warm Down
- 10 min (30 sec each stretch)
- Static Stretches, Wall Stretches

12:00

Lunch

15:00

Warm Up
- 4 min
- Dynamic Stretches

Mobility and Flexibility Workout
- 15 min

- Moderate Intensity

- Focus: Mobility, Flexibility, Abs, Hips