#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

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

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

18:00

Dinner

19:30

Rest

22:00

Sleep

DAY 37

08:00

Breakfast

09:30

Foam Rolling

10:00


🔗 Warm Up
- 13 min
- Dynamic Stretches


🔗 #TRUSTMYCOACH Week 5, Workout 3
- 20-24 min
- Moderate Intensity
- Focus: Legs, Balance, Resistance, Power, Mobility


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

12:00

Lunch

15:00


Ball Work

- Long Balls + Trapping

- 1x1

- Dribbling

18:00

Dinner

22:00

Sleep

DAY 38

08:00

Breakfast

09:30

Foam Rolling

10:00


Ball Work

- Shooting

- Long Balls + Trapping

- Ball Control (Headers, Volleys, Juggling, Chest)

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 39

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


🔗 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

19:30

Rest

22:00

Sleep

DAY 40

08:00

Breakfast

09:30

Foam Rolling

12:00

Lunch

15:00

Rest

18:00

Dinner

19:30

Rest

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