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Training Schedule: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

The document outlines a football and gym training schedule that includes speed, agility and strength exercises. The football training focuses on drills like sprinting, dribbling, passing and shooting. The gym session lists compound exercises such as squats, deadlifts, lunges and presses along with mobility work and a meditation session.

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Mark Anthony
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116 views2 pages

Training Schedule: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

The document outlines a football and gym training schedule that includes speed, agility and strength exercises. The football training focuses on drills like sprinting, dribbling, passing and shooting. The gym session lists compound exercises such as squats, deadlifts, lunges and presses along with mobility work and a meditation session.

Uploaded by

Mark Anthony
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 6745321

Football Training
Speed Training
Training 1. Warm-up
2.2.50m
HighSprint:
Juggling
1*5
3. Inside Sprint:
3. Zig-zag: Outside1*6
4. Rapid
4. 18y Dribble1*5
Box Shuttle:
5. 2-Touch
Directional Box:
Wall 1*6
Passes
6. Driven Wall Passes
7. Air Control

Gym Workout
Football
Get Fit Training
Quick
1. 1.
1.Long 1. Warm-up
Box
Weighted Jumps
Jumps
Jumps 3*5
3*53*5
2. High Juggling: 1*5
2.3.2.2.
Box
Goblet Squat
Deadlift 3*5
3*6
Squat
Inside Outside: 3*6
1*6
3.3.Reverse
3.
4.SL
Bulgarian
RapidLunges
Squat 3*6
SS 3*6
3*6
Dribble: EL
ELEL
1*5
4a. Seated OHP 4*8
Bench Press
5. 2-Touch Wall Passes: 1*6
6.
4b.
4b.
4b. Driven
Ring Wall
Rows
Chin-ups
Ring Rows Passes
3*6
3*6
3*10
7. Tight Angles
5a. SL
5a. Deadlift
Nordics 3*6 EL
5b.5b. Pallof
Hanging
5b. Press 3*10
3*10ES
Leg Raises
Supermans 3*10
6a. Hip Flexors 3*10 ES
6b. Tricep Pushdown 3*12

ExtrasMobility
30sec Hold:Mindset
Toe Stretch, Ankle Stretch,
Right Calf, Left Calf, Right Quadricep,
1. 5min Meditation
Left Quadricep, Groins, Right Groin,
2.Left
Part 1: Goal
Groin, SettingRight
Hamstrings, and
Perfectionism
Hamstring, Left Hamstring, Glutes
Right, Glutes Left, Hip Right, Hip Left,
Back Right, Back Left, Lower Back,
Deep Squat

Training Schedule

Training Data
Day 1
Session 1: Football Training

Duration 108min
Distance 7.2km
Top Speed 24.kmph
Touches 1197
Passes/Shots 503
Intensity 6
Notes -

Session 2: Gym Training

Duration 60mins
Intensity 7/10
Box Squat: 50kgs
Notes Reverse Lunge: 10kgs
Seated OHP: 26kgs
SL Deadlift: 10kgs
Hip Flexors: 6kgs

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