Weekly Training Plan

Focus: Maintain strength while flushing the legs with controlled aerobic work.
Description: Start the week strong in the gym, then loosen the legs with easy aerobic conditioning.

• Option A (Rebuild / Less Fit):
  Warm-up: 5–8 min bike + mobility
  Strength Circuit (2–3 rounds):

  • Goblet Squat 3×8

  • Glute Bridge 3×10

  • Split Squat 3×8/leg

  • Push-Ups 3×10

  • DB Row 3×10
    Core: Plank 3×30s
    Aerobic Flush: 15–20 min jog or bike @ easy pace

• Option B (Progress / Fitter):
  Warm-up: 5–8 min jog + mobility + activation
  Strength:

  • Trap Bar Deadlift 4×5

  • Bulgarian Split Squat 3×6/leg

  • RDL 3×8

  • Bench Press 3×6–8

  • Chin-Ups 3×6
    Core Superset: Side Plank + Hanging Knee Raise (2 rounds)
    Aerobic Flush: 20–25 min Zone 2 jog or bike spin

Option A – Building Fitness (less running-based / returning)

“On-Off Repeat Efforts”

• Warm-up: 8–10 min jog + dynamic drills (A-skips, high knees, side shuffles).

• Main Set:

  • 6 x (1 min run @ 70% / 1 min walk)

  • 3 min rest

  • 4 x 20m strides (90% effort, walk back)

• Cool-down: 5–10 min easy jog or walk.

• Purpose: Build aerobic capacity and start layering speed under control.

Option B – Fitter / Running-Based Players

“Repeat Sprint Tolerance”

• Warm-up: 10 min jog + drills + 4 x 20m build-ups.

• Main Set:

  • 3 sets of 6 x 40m sprints @ 90–95% effort, walk back recovery

  • 2 min rest between sets

  • Finish with 6 x 100m strides @ 75–80% effort, jog back

• Cool-down: 5–10 min jog + mobility.

• Purpose: Develop repeat sprint ability — critical for footy transitions.

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

Option A – Building Fitness (Less Running-Based)

“Intro Intervals”

• Warm-up: 5 min jog/walk + 3 strides @ 70%

• Main Set:

  • 6 x 1 min run @ 70% effort / 1 min walk

• Cool-down: 3–5 min easy jog or walk

• Purpose: Gentle interval exposure, aerobic conditioning without overload.

Option B – Fitter / Running-Based Players

“Cruise Intervals”

• Warm-up: 5 min jog + 3 strides @ 80%

• Main Set:

  • 8 x 90 sec run @ 75–80% effort / 60 sec jog recovery

• Cool-down: 3–5 min jog + mobility

• Purpose: Aerobic tempo intervals that build repeat ability but stay submaximal.

Title: Bulletproofing Day
Focus: Groin/calf/hamstring health, trunk strength, range.

• Option A (Rebuild):
  Step-Ups 3×10/leg • Hip Thrust 3×10 • Copenhagen Side Plank 3×20s/side • Calf Raises 3×12 • Dead Bug 3×8/side → 10–15 min mobility

• Option B (Progress):
  Romanian Deadlift 3×8 • Bulgarian Split Squat 3×6/leg • Single-Arm Row 3×10 • Overhead Press 3×6–8 • Nordic Curl 3×4–5 • Anti-Rotation Core 2×10/side → Mobility

Focus: Time on feet, easy breathing, relaxed rhythm.

Description: Conversational pace throughout; finish feeling like you could do more.

• Option A (Rebuild / not yet 5km):
  25–35 min easy or follow the My First 5km audio for today → 4×60 m relaxed strides

• Option B (Progress):
  40–55 min easy (Z2) → 6×80 m strides (smooth, fast, full walk-back)

Focus: Flush fatigue, restore range, be ready for next week.

• Option A: 20–30 min swim/bike/walk + 10–15 min mobility or yoga

• Option B (Rest): Day off ✅ + 10 min evening stretch/foam roll