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Footballer 6 Week Strength Program With Nutrition

The document outlines a 6-week training plan for footballers focusing on strength and plyometrics, with a structured weekly schedule including lower and upper body workouts, functional sessions, and full-body strength training. It provides progression guidelines for increasing intensity and emphasizes the importance of nutrition, hydration, and sleep for optimal performance and recovery. Key nutrition tips include protein intake, carbohydrate fueling, healthy fats, and proper meal timing around workouts.

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ethansancho10
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532 views4 pages

Footballer 6 Week Strength Program With Nutrition

The document outlines a 6-week training plan for footballers focusing on strength and plyometrics, with a structured weekly schedule including lower and upper body workouts, functional sessions, and full-body strength training. It provides progression guidelines for increasing intensity and emphasizes the importance of nutrition, hydration, and sleep for optimal performance and recovery. Key nutrition tips include protein intake, carbohydrate fueling, healthy fats, and proper meal timing around workouts.

Uploaded by

ethansancho10
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Footballer Strength + Plyometrics: 6-Week Plan + Nutrition

Weekly Training Structure

MONDAY - Lower Body Strength + Plyos (Gym)


**Goal:** Build raw strength & vertical/lateral power
**Warm-up:** Foam roll, mobility, A-skips, bounds (10 mins)
**Plyometric Activation:**
- Box Jumps - 3x5
- Lateral Hops over Cone - 3x10
**Strength Work:**
- Barbell Back Squat - 4x6
- Romanian Deadlift - 3x8
- Bulgarian Split Squat - 3x8/leg
- Sled Push - 3x20m
- Standing Calf Raises - 3x15
**Core Finisher:**
- Hanging Leg Raises - 3x10
- Side Plank Reach-through - 3x10/side

TUESDAY - Upper Body Strength + Plyo Push (Gym)


**Goal:** Upper body strength + explosive pressing
**Warm-up:** Band work, scapula activation, shoulder circles
**Plyometric Activation:**
- Clap Push-ups - 3x6
- Med Ball Chest Pass - 3x6
**Strength Work:**
- Bench Press - 4x5
- Pull-ups - 4x6
- One-arm Dumbbell Row - 3x8
- Dumbbell Shoulder Press - 3x8
- Push-ups - 3x12
**Core Finisher:**
- Russian Twists - 3x20
- Hollow Body Hold - 3x30s

THURSDAY - Plyometric + Functional Session (Home or Pitch)


**Goal:** Maximize speed, agility, and real-game movements
**Warm-up:** Light jog, high knees, skips, dynamic stretches
**Plyo & Movement Work:**
- Depth Jumps - 3x5
- Single-Leg Bounds - 3x10/leg
- Broad Jump with Stick Landing - 3x5
- Lateral Skater Hops - 3x10/side
- Resisted Sprints - 4x10-20m
- Quick Feet Ladder Drill - 3 rounds
**Mobility/Core:**
- Deadbugs - 3x10
- World's Greatest Stretch - 2x/side
- Side Plank with Leg Lift - 2x10/side

SATURDAY - Full Body Strength + Contrast Plyo (Gym)


**Goal:** Build total-body strength and game-like explosive power
**Warm-up:** Foam roll, mobility, A-skips
**Contrast Sets:**
1. Trap Bar Deadlift - 4x5 + Broad Jump - 4x3
2. Front Squat - 3x6 + Tuck Jumps - 3x5
3. DB Bench Press - 3x8 + Med Ball Overhead Throw - 3x6
4. Pull-ups - 3x6 + Explosive Band Row - 3x8
**Finisher:**
- Sled Push / Farmer's Carries - 3x down and back
- Sprint Intervals - 4x20m all-out
6-Week Progression Guidelines

Weeks 1-2:
- Focus on form and technique for all lifts.
- Use ~70% of your 1-rep max (RPE 6-7).
- Emphasize landing control on plyometrics.

Weeks 3-4:
- Increase intensity to ~75-80% 1RM (RPE 7-8).
- Add 1 extra set to main strength lifts.
- Start supersetting more strength & plyo movements.

Weeks 5-6:
- Push to 85%+ 1RM (RPE 8-9), lower rep range (3-5 reps).
- Increase plyo difficulty (e.g., higher boxes, depth jumps).
- Deload slightly in final 2-3 days of Week 6 to recover.

Nutrition Tips for Strength & Recovery

1. Protein: Aim for 1.6-2.2g per kg of body weight daily.


- Prioritize lean meats, eggs, fish, legumes, and protein shakes.

2. Carbohydrates: Fuel training and recovery.


- Eat slow-digesting carbs (oats, brown rice) around workouts.

3. Fats: Essential for hormones and recovery.


- Include healthy fats (nuts, avocado, olive oil).

4. Hydration: Stay hydrated throughout the day.


- Drink 2.5-3L water daily minimum.

5. Timing:
- Pre-workout: Carbs + moderate protein 60-90 mins before.
- Post-workout: Protein + carbs (e.g., chicken + rice, smoothie).

6. Sleep: Aim for 7-9 hours every night to maximize gains.

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