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Football CM Workout Plan

The document outlines a 30-minute daily workout plan specifically designed for football center midfielders, focusing on explosive power, aerobic capacity, muscular endurance, injury prevention, and mobility. The weekly split includes targeted workouts for different physical traits, structured in a HIIT format with warm-ups, main circuits, and finishers. Each day's workout consists of specific exercises aimed at enhancing performance on the field, with recommendations for rest and progression.

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sajitpanta10
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71 views4 pages

Football CM Workout Plan

The document outlines a 30-minute daily workout plan specifically designed for football center midfielders, focusing on explosive power, aerobic capacity, muscular endurance, injury prevention, and mobility. The weekly split includes targeted workouts for different physical traits, structured in a HIIT format with warm-ups, main circuits, and finishers. Each day's workout consists of specific exercises aimed at enhancing performance on the field, with recommendations for rest and progression.

Uploaded by

sajitpanta10
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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30-Minute Daily Workout Plan for Football Center Midfielder (With Dumbbells)

GOAL:

Explosive power + aerobic capacity + muscular endurance + injury prevention + mobility.

STRATEGY:

- Day Split: Focus on different physical traits each day.

- HIIT format: To simulate game bursts and keep sessions within 30 minutes.

- Superset-style: Alternate between upper/lower/core to maximize time.

Weekly Split (No workout on Saturday)

| Day | Focus |

|-----------|----------------------------------|

| Monday | Explosive Lower Body + Core |

| Tuesday | Upper Body Strength + Push Power |

| Wednesday | Agility + Conditioning |

| Thursday | Lower Body Endurance + Mobility |

| Friday | Core + Football-specific Stability |

| Sunday | Full Body + Burnout Endurance |

DAILY WORKOUT STRUCTURE (30 min)

1. Warm-up (5 min) Always

2. Main Circuit (20 min) 34 rounds

3. Finisher or Core Burn (5 min)

Monday: Explosive Lower Body + Core

Warm-up:

- Jumping jacks, Hip circles, High knees, Dynamic lunges, Shoulder rolls (1 min each)

Main (3 rounds):

- Dumbbell Jump Squat x 10

- Dumbbell Bulgarian Split Squat x 10/leg

- Mountain Climbers x 30 sec

- Dumbbell RDL x 12
- Plank with Dumbbell Drag x 20 sec

Finisher:

- Pushups x 15

- Hollow hold x 20 sec

- Dumbbell Russian Twists x 20

Tuesday: Upper Body Strength + Push Power

Warm-up:

- Arm circles, towel band pulls, wall slides, jump rope

Main (4 rounds):

- Dumbbell Floor Press x 12

- Push-ups x 15

- Renegade Rows x 10/side

- Dumbbell Shoulder Press x 10

- Wall Sit + Dumbbell Curl x 30 sec

Finisher:

- Pushups to failure

- Plank to push-up transitions x 30 sec

- DB Lateral Raise Hold x 20 sec

Wednesday: Agility + Conditioning (No Weights)

Warm-up: Foot taps, lateral lunges, butt kicks, jumping jacks

Main (4 rounds):

- Lateral shuffle + 2 pushups

- High knees x 30 sec

- Plank shoulder taps x 30 sec

- Jump lunges x 10

- Burpee to tuck jump x 5


Finisher:

- Pushups x 15

- Wall sit x 1 min

- Plank x 1 min

Thursday: Lower Body Endurance + Mobility

Warm-up: Leg swings, deep squat holds, inchworms

Main (34 rounds):

- Goblet Squats x 20

- Dumbbell Calf Raise x 20

- Dumbbell Step-up x 10/leg

- Glute Bridge (weighted) x 20

- Dumbbell Hold Split Squat (iso) x 20 sec/leg

Finisher:

- Pushups x 10

- Downward Dog to Cobra Stretch

- Hip Flexor Stretch 30 sec/leg

Friday: Core + Football Stability

Warm-up: Torso twists, plank walk-outs, side lunges

Main (4 rounds):

- Plank with Dumbbell Tap x 30 sec

- Dumbbell Side Bends x 12/side

- Single-leg Dumbbell RDL x 8/leg

- Bird-Dog Dumbbell Pull

- Side Plank + Reach-under x 30 sec/side

Finisher:

- Pushups x 12

- Russian Twists x 20
- V-sit Hold x 30 sec

Sunday: Full Body Burn + Engine

Warm-up: Dynamic mobility + high knees

Main (4 rounds):

- Dumbbell Thrusters x 12

- Burpee to Pushup x 10

- Renegade Row x 12

- Jump Lunge x 10

- Push-up with Dumbbell Row x 8

Finisher:

- Pushups: 10 8 6

- Plank Hold x 1 min

Notes:

- Rest: 3045 sec between exercises. 1 min between rounds.

- Progress: Increase reps, weight, or rounds every 2 weeks.

- Control, react, explode like a true center mid.

- Never skip cooldown or hydration.

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