#TMC Off-Season Program
WEEK 0
Preparation is Key
The holidays are over and it’s time to get down to business! This is the first week of your off season program and I am happy to be here with you!
In Week 0, our focus is to gently get back into some training without overloading ourselves. Use this time to get accustomed to a good routine, nutritious diet, adequate sleep and basic training again - because this is not a sprint, this is a marathon!
See you at our first training!
DAY 1
08:00
Breakfast
09:30
Foam Rolling
10:00
Fitness Test
- 5 min
Warm Up
- 6 min
- Static and Dynamic Stretches
Core Workout
- 2 rounds
- 30 min
- Moderate Intensity
- Focus: Core, Full Body Strength, Endurance, Stability
Warm Down
- 10 min (30 sec each stretch)
- Static Stretches, Wall Stretches
12:00
Lunch
15:00
Mental Preparation
2020 Soccer Season Goals
18:00
Dinner
19:30
- 5 min
22:00
Sleep
DAY 2
08:00
Breakfast
09:30
Foam Rolling
10:00
- 4 min
- Dynamic Stretches
- 3 rounds
- 30 min
- High Intensity
- Focus: Explosiveness, Full Body Endurance, Aerobic Capacity
Warm Down
- 10 min (30 sec each stretch)
- Static Stretches, Wall Stretches
12:00
Lunch
15:00
Your Optimal Workout Schedule To Get Results Fast!
18:00
Dinner
19:30
- 5 min
22:00
Sleep
DAY 3
08:00
Breakfast
09:30
Foam Rolling
10:00
No Workout (Rest Day)
12:00
Lunch
15:00
Essential Training Tips to Change Your Performance
18:00
Dinner
19:30
- 5 min
22:00
Sleep
DAY 4
08:00
Breakfast
09:30
Foam Rolling
10:00
- 6 min
- Static and Dynamic Stretches
- 3 rounds
- 30 min
- Moderate Intensity
- Focus: Power, Explosiveness, Endurance, Leg Strength
Warm Down
- 10 min (30 sec each stretch)
- Static Stretches, Wall Stretches
12:00
Lunch
15:00
Functional Training Benefits for Soccer Players
18:00
Dinner
19:30
- 5 min
22:00
Sleep
DAY 5
08:00
Breakfast
09:30
Foam Rolling
10:00
- 10 min
- Dynamic Stretches
- 2 rounds
- 22 min
- Moderate Intensity
- Focus: Injury Prevention, Joint Strengthening, Balance, Stability
Warm Down
- 10 min (30 sec each stretch)
- Static Stretches, Wall Stretches
12:00
Lunch
15:00
YOUR 6 WEEK OFF SEASON PROGRAM (Everything You Need To Know)
18:00
Dinner
19:30
- 5 min
22:00
Sleep
DAY 1 - WED 01.01.
DAY 2 - THU 02.01.
DAY 3 - FRI 03.01.
DAY 4 - SAT 04.01.
DAY 5 - SUN 05.01.
Check out our Nutrition & Recovery Guide
