#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.
08:00
Breakfast
09:30
Foam Rolling
10:00
Morning Session
Warm Up
- 6 min
- Static and Dynamic Stretches
#TRUSTMYCOACH 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
10:00
Afternoon Session
Warm Up
- 6 min
- Static and Dynamic Stretches
#TRUSTMYCOACH 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
18:00
Dinner
22:00
Sleep
DAY 7 - TUE 07.01.
08:00
Breakfast
09:30
Foam Rolling
10:00
Morning Session
Warm Up
- 4 min
- Dynamic Stretches
Intervalltraining
- 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
Night Session
Rest
22:00
Sleep
DAY 8 - WED 08.01.
08:00
Breakfast
09:30
Foam Rolling
10:00
Morning Session
Warm Up
- 6 min
- Static and Dynamic Stretches
#TRUSTMYCOACH 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
18:00
Dinner
22:00
Sleep
DAY 9 - THU 09.01.
08:00
Breakfast
09:30
Foam Rolling
10:00
Morning Session
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
10:00
Afternoon Session
Rest
18:00
Dinner
22:00
Sleep
DAY 10 - FRI 10.01.
08:00
Breakfast
09:30
Foam Rolling
10:00
Morning Session
Warm Up
- 6 min
- Static and Dynamic Stretches
#TRUSTMYCOACH 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
10:00
Afternoon Session
Warm Up
- 10 min
- Dynamic Stretches
Mobility and Flexibility Workout
- 15 min
- Moderate Intensity
- Focus: Mobility, Flexibility, Abs, Hips
18:00
Dinner
19:30
Night Session
Rest
22:00
Sleep
DAY 11 - SAT 11.01.
08:00
Breakfast
09:30
Foam Rolling
10:00
Morning Session
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
Night Session
Rest
22:00
Sleep
DAY 12 - SUN 12.01.
08:00
Breakfast
09:30
Foam Rolling
10:00
Morning Session
Rest
12:00
Lunch
10:00
Afternoon Session
Rest
18:00
Dinner
12:00
Sleep
Check out our Nutrition & Recovery Guide