#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


🔗 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

22:00

Sleep

DAY 2

08:00

Breakfast

09:30

Foam Rolling

10:00

 Warm Up

- 4 min
- Dynamic Stretches


🔗 Body Burner Workout

- 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

🔗 Mental Preparation

Your Optimal Workout Schedule To Get Results Fast!

18:00

Dinner

22:00

Sleep

DAY 3

08:00

Breakfast

09:30

Foam Rolling

10:00

No Workout (Rest Day)

12:00

Lunch

15:00

🔗 Mental Preparation

Essential Training Tips to Change Your Performance

18:00

Dinner

22:00

Sleep

DAY 4

08:00

Breakfast

09:30

Foam Rolling

10:00

Warm Up

- 6 min
- Static and Dynamic Stretches


 Power and Endurance Workout

- 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

🔗 Mental Preparation

Functional Training Benefits for Soccer Players

18:00

Dinner

22:00

Sleep

DAY 5

08:00

Breakfast

09:30

Foam Rolling

10:00

🔗 Warm Up

- 10 min
- Dynamic Stretches


🔗 Injury Prevention Workout

- 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

🔗 Mental Preparation

YOUR 6 WEEK OFF SEASON PROGRAM (Everything You Need To Know)

18:00

Dinner

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.

Week 0 – Preparation is Key
Week 1 – Establish Foundations
Week 2 – Increase the Intensity
Week 3 – Bring Back the Ball
Week 4 – Reach your peak performance
Week 5 – Pre-Season Focus
Week 6 – Consistency is Key