Download Week Schedule (PDF):

During the football season, the focus of training shifts depending on the match schedule. After a match, the emphasis is on recovery to help players regain their energy. As the next match approaches, training intensity decreases to ensure players are fresh and ready to perform at their best.

Below, you can download an overview (in PDF) of the key focus areas for each day of the week.
Each topic is a hyperlink that leads to an overview of exercises in that particular category.

Download Workout Session Planner (MS Excel):

To draw out a daily workout session, you can download the Excel template below:

Download Week Journal (MS Excel):

In the book “Outliers: The Story of Success”, author Malcolm Gladwell launched the idea of the 10.000 hour rule that suggests that achieving mastery in any field requires roughly 10,000 hours of deliberate practice. Deliberate practice involves focused, goal-oriented training with regular feedback. To reach this milestone, the time spent practicing should gradually increase as one progresses from a young age to adulthood. For example, a child might start with a few hours a week, gradually increasing the intensity and duration as they develop, eventually dedicating several hours daily during their peak training years.

Below, you can download a journal template in Excel to track weekly training hours: