12 WEEK

IN-SEASON
PROGRAM
This program is to help you train
effectively in season to increase your
speed, power and explosiveness whilst
reducing your risk of injury.

Within the program you’ll get:

- A full gym plan specific to football.

- Nutrition/Macro Calculator.
- Game Day Primer Sessions.

Welcome Video  CLICK HERE TO WATCH

How to Follow your Program  CLICK HERE TO WATCH

Nutrition Calculator

Click the link to get your nutrition targets  CLICK HERE TO USE
 PHASE 1 (6 WEEKS)

DAY – 1
WARM UP

Exercise Sets/Reps/Time Video Instruction

Bike Erg 5 mins (Easy) HTTPS://YOUTU.BE/C13MH1B-ETY

Wall Hip CARs 1 x 4 each side HTTPS://YOUTU.BE/TSYH5MWTA1Q

Worlds Greatest
1x5 HTTPS://YOUTU.BE/3OWW-
Stretch W4R8CVG

MAIN COMPONENT

Video
Exercise Sets/Reps/Time Rest
Instruction

Depth Reactive
3x3 40s HTTPS://YOUTU.BE/5T-
Jump PXDZZJOAI

Lateral Plate
3 x 10s 60s HTTPS://YOUTU.BE/
Hops BRKIZAWKIAA

Rest 60s HTTPS://YOUTU.BE/

Box Squat between YXNGR05PX00
3 x 5-8 exercises and
X then rest as
long as you X
Seated Box 3x4 need between
Jump full Contrast HTTPS://YOUTU.BE/
Supersets. VOAGTJX67SW

Side Plank 2 x 8-10 each

90s HTTPS://YOUTU.BE/
Banded Row side MYEGUXILL3E

DB Push Ups 3 x failure 90s HTTPS://YOUTU.BE/_IK-

GATSU8RA

Adductor Hip 2 x 4-10 each

60s HTTPS://YOUTU.BE/B_
Raises side VRQ1GDWR4

12 WEEK IN-SEASON PROGRAM 2

 Video
Exercise Sets/Reps/Time Rest
Instruction

DB Hammer
3 x 10-13 60s HTTPS://YOUTU.BE/
Curls AJDXWCZ-N3M

12 WEEK IN-SEASON PROGRAM 3

 PHASE 1 (6 WEEKS)

DAY – 2
WARM UP

Exercise Sets/Reps/Time Video Instruction

Bike Erg 5 mins (Easy) HTTPS://YOUTU.BE/C13MH1B-ETY

Banded Thoracic
1 x 5 each side HTTPS://YOUTU.BE/SXAYR0UPDDG
Opener

Banded Pull Aparts 1 x 12 HTTPS://YOUTU.BE/MIL3ENHRRSK

MAIN COMPONENT

Video
Exercise Sets/Reps/Time Rest
Instruction

Single Leg Plate 2 x 10s each

60s HTTPS://YOUTU.BE/
Hops side B2CXDETNIBA

Sprinter Jumps 3 x 5 each side 60s HTTPS://YOUTU.

BE/6JL_ETJYBWE

Rest 60s
Barbell Hip HTTPS://YOUTU.
between
Thrusts
3 x 6-9 exercises and BE/I_9FIPXPPM4
then rest as
X
long as you
3x1 need between HTTPS://YOUTU.BE/
Triple Broad
full Contrast MQ6B5WHOIQO
Jump
Supersets.

Pull-Ups 3 x 6-10
Rest as long as HTTPS://YOUTU.BE/
you need DOUS1F8JJHE

Rest 60s
DB Bench Press between HTTPS://YOUTU.BE/
3 x 7-10 exercises and VNPMOXLWKVC
X then rest as
long as you
Kneeling Push 3x4 need between HTTPS://YOUTU.
Throw full Contrast BE/489JI5U80MM
Supersets.

12 WEEK IN-SEASON PROGRAM 4

 Video
Exercise Sets/Reps/Time Rest
Instruction

Hanging Knee
2 x failure Rest 60s HTTPS://YOUTU.
Raises BE/8QYR04E8U2I

Kneeling 2 x 8-12 each

Rest 60s HTTPS://YOUTU.BE/
overhead press side UXCLPMA0NG4

12 WEEK IN-SEASON PROGRAM 5

 PHASE 1 (6 WEEKS)

DAY – 3
WARM UP
– Primer

Exercise Sets/Reps/Time Video Instruction

Bike Erg 5 mins (Easy) HTTPS://YOUTU.BE/C13MH1B-ETY

Wall Hip CARs 1 x 4 each side HTTPS://YOUTU.BE/TSYH5MWTA1Q

Kettlebell Hip Shifts 1 x 5 each side HTTPS://YOUTU.BE/MPKYHD-

C4V1Y

MAIN COMPONENT

Video
Exercise Sets/Reps/Time Rest
Instruction

Trap Bar
3 x 4-6
Rest as long as HTTPS://YOUTU.BE/
Deadlift you need BV2ZYXV3UEY

Lateral to Box
4 x 1 each side 40s HTTPS://YOUTU.BE/
Jump TIYTMBGS0X4

Goblet squat
2x5 90s HTTPS://YOUTU.BE/
box jumps OTIOWL7WECI

Lateral Med ball

2 x 4 each side 90s HTTPS://YOUTU.BE/
Throw HMGQ0UVBMNA

Kettlebell plank 2 x 6-12 each

90s HTTPS://YOUTU.BE/
swaps way UK2XE-NAXLU

12 WEEK IN-SEASON PROGRAM 6

 PHASE 2 (6 WEEKS)

DAY – 1
WARM UP

Exercise Sets/Reps/Time Video Instruction

Rowing Machine 5 mins (Easy) HTTPS://YOUTU.BE/AX0CBRRZZGY

Banded Mobilisations 1 x 15s each side HTTPS://YOUTU.BE/6X34UYOJHLC

Inch Worms 1x5 HTTPS://YOUTU.BE/D9RZLFIBWKM

MAIN COMPONENT

Video
Exercise Sets/Reps/Time Rest
Instruction

Rear Foot
Elevated Lateral 2 x 5 each side 60s HTTPS://YOUTU.
Plate Hop BE/6HZMLHEYUU4

Fast Feet Plate

3 x 10s 60s HTTPS://YOUTU.BE/
Hops BLUNWB821SK

Nordic
Hamstring 3 x 3-5
As long as you HTTPS://YOUTU.BE/
need RRHYWAKGKKE
Curls

Bulgarian Split 2 x 6-10 each As long as you HTTPS://YOUTU.BE/-

Squat side need 5GUXP-LRAI

Strict Dips 3 x 5-9

As long as you HTTPS://YOUTU.BE/
need ZAQKA2D7GNE

Single Arm DB 3 x 8-12 each

90s HTTPS://YOUTU.BE/
Row side TJIK1AY8D0I

Kneeling Pallof 2 x 8-12 each

60s HTTPS://YOUTU.
Press way BE/9CFBXRWVEKM

12 WEEK IN-SEASON PROGRAM 7

 PHASE 2 (6 WEEKS)

DAY – 2
WARM UP

Exercise Sets/Reps/Time Video Instruction

Bike 5 mins (Easy) HTTPS://YOUTU.BE/C13MH1B-ETY

Banded Mobilisations 1 x 15s each side HTTPS://YOUTU.BE/6X34UYOJHLC

Worlds Greatest
1 x 5 each side HTTPS://YOUTU.BE/3OWW-
Stretch W4R8CVG

MAIN COMPONENT

Video
Exercise Sets/Reps/Time Rest
Instruction

Linear Pogos 3 x 10ms 30s HTTPS://YOUTU.BE/E_

DK3IPZW34

Pallof Switches 2 x 5 each way 60s HTTPS://YOUTU.BE/

FHK65BZCLYS

Rest 60s
Dumbbell HTTPS://YOUTU.BE/
between
Bench Press
3 x 6-9 exercises and VNPMOXLWKVC
then rest as
X
long as you
3x4 need between HTTPS://YOUTU.BE/
Lying med ball
full Contrast AOIAKZP0BZY
push throws
Supersets.

Single leg step 3 x 5-7 each

90s HTTPS://YOUTU.BE/
up side MPZCV8GRC2W

Chest
3 x 8-12 90s HTTPS://YOUTU.BE/
supported row FQXYEJ_YTG8

Hamstring
Bench
2 x max time
60s HTTPS://YOUTU.
each side BE/9TTTH5WANWA
Isometric

12 WEEK IN-SEASON PROGRAM 8

 Video
Exercise Sets/Reps/Time Rest
Instruction

Copenhagen 1 x max time

60s HTTPS://YOUTU.BE/
plank each side IZTH9KPOROY

12 WEEK IN-SEASON PROGRAM 9

 PHASE 2 (6 WEEKS)

DAY – 3
WARM UP
(Primer)

Exercise Sets/Reps/Time Video Instruction

Bike 10 mins (Easy) HTTPS://YOUTU.BE/C13MH1B-ETY

Banded Mobilisations 1 x 15 each side HTTPS://YOUTU.BE/6X34UYOJHLC

Inch Worms 1x5 HTTPS://YOUTU.BE/D9RZLFIBWKM

MAIN COMPONENT

Video
Exercise Sets/Reps/Time Rest
Instruction

Trap Bar Jumps 3x4 60s HTTPS://YOUTU.BE/

VO6RZHMRZQQ

Rear foot
elevated 2 x 4 each side 90s HTTPS://YOUTU.BE/
sprinter jumps M4QZJ-3X_KE

Plyometric
3 x 10s 90s HTTPS://YOUTU.BE/
push ups XTQ80WTGLZK

Seated box
3x4 60s HTTPS://YOUTU.BE/
jumps VOAGTJX67SW

Kettlebell 2 x 5-7 each

60s HTTPS://YOUTU.
deadbugs side BE/1LIZPTJPSTU

12 WEEK IN-SEASON PROGRAM 10