#TMC Off-Season Program

WEEK 4

PROGRESSING TO Peak Level

Now that we have the basics down - in both functional training and football - it's time to increase the intensity again!

This means introducing controlled sprints in your running and ball sessions, plus continuing your functional training work.

Ensure that you warm up well and appropriately activate the muscles before your trainings as we challenge ourselves this week. And of course, don't forget recovery!

Vamos!

DAY 27

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 13 min
- Dynamic Stretches


🔗 #TRUSTMYCOACH Week 4, Workout 1
- 16-24 min
- Moderate Intensity
- Focus: Full Body, Endurance, Balance, Stability, Coordination


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

12:00

Lunch

15:00


Ball Work

- First touch

- Dribbling

- Short passing

- Long passing

18:00

Dinner

22:00

Sleep

DAY 28

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 13 min
- Dynamic Stretches


🔗 #TRUSTMYCOACH Week 4, Workout 2
- 22-28 min
- Moderate-High Intensity
- Focus: Abs, Core, Coordination


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

12:00

Lunch

15:00


Ball Work

- Dribbling

- Short passing

- Long passing

- Shooting

18:00

Dinner

22:00

Sleep

DAY 29

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 4 min
- Dynamic Stretches


Steady State Workout
- Run 5-7 km

- 25-40 min

- Moderate-High 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


🔗 Warm Up
- 10 min
- Dynamic Stretches


🔗 Injury Prevention Session
- 15 min

- Low Intensity

- Focus: Injury Prevention, Ankle and Knee Strength, Balance, Core Stability

18:00

Dinner

22:00

Sleep

DAY 30

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


🔗 Warm Up
- 4 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 31

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 4 min
- Dynamic Stretches


🔗 Fast Feet Workout
- 3 rounds

- 15 min
- High Intensity
- Focus: Aerobic Capacity, Explosiveness, Agility, Coordination, Balance, Stability


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

12:00

Lunch

15:00


🔗 Warm Up
- 13 min
- Dynamic Stretches


🔗 #TRUSTMYCOACH Week 4, Workout 4
- 17-27 min
- Moderate-High Intensity
- Focus: Abs, Core, Mobility, Balance, Coordination


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

18:00

Dinner

22:00

Sleep

DAY 32

08:00

Breakfast

09:30

Foam Rolling

10:00


Ball Work

- Dribbling

- 1x1

- Shooting

12:00

Lunch

15:00


🔗 Warm Up
- 10 min
- Dynamic Stretches


🔗 Injury Prevention Session
- 11 min

- Low Intensity

- Focus: Injury Prevention, Ankle and Knee Strength, Balance, Hip Mobility

18:00

Dinner

22:00

Sleep

DAY 33

08:00

Breakfast

09:30

Foam Rolling

10:00

Rest

12:00

Lunch

15:00

Rest

18:00

Dinner

22:00

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