Week 1 – Establish Foundations

#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

19:30


🔗 Stretching Session
- 5 min

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

15:00


🔗 Stretching Session
- 5 min

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

19:30


🔗 Stretching Session
- 5 min

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

19:30


🔗 Stretching Session
- 5 min

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

15:00


🔗 Stretching Session
- 5 min

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

🔗 Inside the Life of Douglas Costa

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.

Check out our Nutrition & Recovery Guide

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

Start Training

 All Exercises
All Workouts

You might also like