Week 5 – Pre-Season Focus

#TMC Off-Season Program

WEEK 5

PRE-SEASON FOCUS

We have almost finished the Off Season Program!

Last week we were performing at our maximum. So this week, let’s take it down a level so we are feeling prepared and fresh for your preseason. Maintain a good routine, good training techniques and good nutrition… so you can start your preseason on fire!

Let’s finish feeling strong!

DAY 34

08:00

Breakfast

09:30

Foam Rolling

10:00

Warm Up
- 13 min
- Dynamic Stretches

#TRUSTMYCOACH Week 5, Workout 1
- 17-27 min
- Moderate-High Intensity
- Focus: Legs, Resistance, Power

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

12:00

Lunch

15:00

Ball Work

- Short and Long Passes

- 1 Touch Passing

- High Ball Control (Volleys, Knees, Chest, Headers)

18:00

Dinner

19:30

Stretching Session
- 5 min

22:00

Sleep

DAY 35

08:00

Breakfast

09:30

Foam Rolling

10:00

Warm Up
- 13 min
- Dynamic Stretches

#TRUSTMYCOACH Week 5, Workout 2
- 18-29 min
- Moderate Intensity
- Focus: Full Body, Core, Resistance

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 5-7 km
- 25-40 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

Stretching Session
- 5 min

22:00

Sleep

DAY 36

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

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