#TMC Off-Season Program

WEEK 2

Increase the intensity

Now that the basic training is over, I think you are ready to take your performance to another level.

I have increased our training load so this means: hydrate and eat well, sleep enough hours and make sure you are warming up and cooling down after each workout! You may begin to feel fatigued during the trainings so take a break when needed and focus on control over speed.

Let’s go!

DAY 13

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 6 min
- Static and Dynamic Stretches


🔗 #TRUSTMYCOACH Week 2, Workout 1
- 15-25 min
- High Intensity
- Focus: Core Strength, Leg Strength, Stability


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

12:00

Lunch

15:00


🔗 Warm Up
- 4 min
- Dynamic Stretches


Steady State Workout

Run 3-5 km

- 15-30 min
- Moderate Intensity
- Focus: Cardiorespiratory fitness, aerobic capacity, cardiac efficiency, low impact


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

18:00

Dinner

19:30

Rest

22:00

Sleep

DAY 14

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 4 min
- Dynamic Stretches


🔗 #TRUSTMYCOACH Week 2, Workout 2
- 17-24 min
- High Intensity
- Focus: Explosiveness, Strength, Power, Balance, Stability


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 15

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


🔗 Mobility and Flexibility Session
- 15 min

- Low Intensity

- Focus: Mobility, Flexibility, Recovery, Reducing Stiffness, Reducing Injuries

18:00

Dinner

19:30

Rest

22:00

Sleep

DAY 16

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Rest Day Workout
- 15-30 min

- Low Intensity
- Focus: Flexibility, Mobility, Core, Recovery 

12:00

Lunch

18:00

Dinner

19:30

Rest

22:00

Sleep

DAY 17

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 6 min
- Static and Dynamic Stretches


🔗 #TRUSTMYCOACH Week 2, Workout 3
- 20-21 min
- Moderate Intensity
- Focus: Full Body, Resistance, Endurance


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

12:00

Lunch

15:00


🔗 Warm Up
- 4 min
- Dynamic Stretches


🔗 Interval Training
- 21 min
- High Intensity

- Focus: Full Body, Aerobic Capacity, Range of Movement, Explosiveness

18:00

Dinner

19:30

Rest

22:00

Sleep

DAY 18

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 10 min
- Dynamic Stretches


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

12:00

Lunch

18:00

Dinner

19:30

Rest

22:00

Sleep

DAY 19

08:00

Breakfast

09:30

Foam Rolling

10:00

Rest

12:00

Lunch

15:00

Rest

18:00

Dinner

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