#TMC Off-Season Program

WEEK 1

Establish Foundations

Congratulations! You finished the first week of training! I hope you are feeling up for the challenge now.

This week, we are learning and building the foundations of my training. We prioritise core strength, full body engagement and raising the heart rate a little! Pay attention to the training techniques as this will carry you throughout the program.

Let’s do this!

DAY 6

08:00

 Breakfast

09:30

 Foam Rolling

10:00


🔗 Warm Up
- 6 min
- Static and Dynamic Stretches


🔗 #TMC Week 1, Workout 1

- 20-25 min
- Moderate Intensity
- Focus: Full Body, Resistance


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

12:00

 Lunch

15:00


Warm Up
- 6 min
- Static and Dynamic Stretches


🔗 Injury Prevention Session
- 11 min
- Low Intensity
- Focus: Injury Prevention, Ankle and Knee Strength, Balance, Hip Mobility


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

18:00

 Dinner

22:00

 Sleep

DAY 7

08:00

 Breakfast

09:30

 Foam Rolling

10:00


🔗 Warm Up
- 4 min
- Dynamic Stretches


🔗 Interval Training
- 21 min
- High Intensity
- Focus: Full Body, Aerobic Capacity, Range of Movement, Explosiveness


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

12:00

 Lunch

18:00

 Dinner

19:30

 Rest

22:00

 Sleep

DAY 8

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 6 min
- Static and Dynamic Stretches


🔗 #TMC Week 1, Workout 2

- 20-25 min
- Moderate Intensity
- Focus: Full Body, Resistance, Legs


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

12:00

Lunch

15:00


🔗 Mental Preparation
Health Benefits of Functional Training

18:00

Dinner

22:00

 Sleep

DAY 9

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

 Rest

18:00

 Dinner

22:00

 Sleep

DAY 10

08:00

 Breakfast

09:30

 Foam Rolling

10:00


🔗 Warm Up
- 6 min
- Static and Dynamic Stretches


🔗 #TMC Week 1, Workout 3

- 20-30 min
- Moderate Intensity
- Focus: Full Body, Mobility, Flexibility, Core


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

12:00

 Lunch

15:00


🔗 Warm Up
- 10 min
- Dynamic Stretches


 Mobility and Flexibility Workout
- 15 min
- Moderate Intensity

- Focus: Mobility, Flexibility, Abs, Hips

18:00

 Dinner

19:30

 Rest

22:00

 Sleep

DAY 11

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 4 min
- Dynamic Stretches


Steady State Workout

Run 3-5km

- 20-25 min
- Moderate 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

18:00

Dinner

19:30

 Rest

22:00

Sleep

DAY 12

08:00

Breakfast

09:30

Foam Rolling

10:00

Rest

12:00

Lunch

15:00

Rest

18:00

Dinner

19:30

Mental Preparation

12:00

Sleep

DAY 6 - MON 06.01.

DAY 7 - TUE 07.01.

DAY 8 - WED 08.01.

DAY 9 - THU 09.01.

DAY 10 - FRI 10.01.

DAY 11 - SAT 11.01.

DAY 12 - SUN 12.01.

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