Juniors Weekly
Training Plan

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Heads Up: This is the weekly training schedule only. If you’d like to see the plan for each phase of the pre-season and beyond. Click here.

THIS WEEKS FOCUS

(Updated Sunday Sept 22nd)

This week’s focus is on rebuilding strength, growing your aerobic base, and reintroducing speed and agility, while keeping options flexible so you can match the work to your current fitness and recovery.

  • Focus Point: Build basic strength and finish with light aerobic work.

    • Option A:

      • 2 rounds: 8 squats, 6 push-ups, 20-second plank, 10 glute bridges

      • 10–15 min easy jog/walk combo (RPE 4/10, conversational pace)

    • Option B:

      • 3 rounds: 10 squats, 8 push-ups, 30-second plank, 12 glute bridges, 8 lunges each leg

      • 15–20 min easy jog (steady, RPE 5/10)

  • Focus Point: Build endurance at a relaxed pace.

    • Option A: 15–20 min easy jog/walk (alternating if needed).

    • Option B: 20–30 min continuous easy run at conversational pace.

  • Focus: Choose between explosive footy-specific speed work or low-impact aerobic cross-training.
    Description: Midweek is about either sharpening your first step and movement, or giving the legs a break with cross-training.

    • Option A – Speed & Agility:
      Pick any session from 1–8 in our Speed & Agility Library. Follow it exactly.

    • Option B – Cross-Training:

      • 30–40 min steady swim, bike, or row (conversational effort)

      • Finish with 5–10 min light mobility or foam rolling

  • Same as Tuesday.

  • Focus Point: Bulletproof the body, keep joints healthy.

    • Option A: 2 rounds: 10 calf raises, 8 push-ups, 20-second side plank, 10 bird-dogs.

    • Option B: 3 rounds: 12 calf raises, 10 push-ups, 30-second side plank, 12 bird-dogs + banded rows.

    Finish with 5–10 min stretching (hamstrings, quads, hips).

  • Focus Point: Steady aerobic base OR simple strength.

    • Option A (Run): 20–25 min easy run (include 4 x 15-second strides).

    • Option B (Run): 30–40 min easy run (include 6 x 15-second strides).

    • Strength alternative: 3 rounds of 10 goblet squats (light), 10 push-ups, 15 sit-ups, 10 single-leg calf raises.

  • Rest Day