Weekly Training Plan

Phase 3 - Week 5

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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

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: 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

  • Focus: Aerobic maintenance + recovery from Monday’s load.
    Description: Smooth, relaxed running to keep the engine ticking without adding fatigue.

    • Option A (Rebuild / Less Fit):
      Warm-up: 5 min brisk walk or light jog + mobility
      Main set: 20–25 min jog @ conversational pace (you should easily hold a chat)
      Finish: 5–10 min light stretch or foam roll

    • Option B (Progress / Fitter):
      Warm-up: 5–8 min jog + dynamic mobility
      Main set: 30–40 min jog @ easy pace (Zone 2, conversational)
      Finish: 4 × 60m relaxed strides (just to open up the legs)
      Cool-down: 5–8 min jog + mobility

  • 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.

  • 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