Weekly Training Templates


The below training templates are based on the strength, plyometrics, sprint training and endurance (extensive tempo runs) training programs.

Always include a general warm-up before training - for warm-up advice see this article. Many of the warm-up exercises mentioned in the article will be found on the following pages: foam rolling, static stretching, thoracic mobility, hip mobility, ankle mobility, core stability, scapula stability, glute activation.

You can break the training sessions into AM and PM sessions as if possible try to follow the order that they are in i.e. skills before sprints before plyos before weights.

I don't have any recommendation for skills training, except keeping it to around 45 minutes. There are a number of drills mentioned here, but many will require training partners.

If you miss a training day, just pick up from your last one.

2 times per week

  • Not ideal for continual progress in off-season (not enough training stimulus for most, but definitely better than doing nothing! – will at least be able to maintain qualities)
  • OK for pre-season training
  • Ideal for in-season training (recommended – ideal for maintaining fitness qualities during the season whilst staying fresh for games)

Off-Season

You can break the above into AM and PM sessions as if possible try to follow the order that they are in i.e. skills before sprints before plyos before weights.

Power Emphasis

Day 1 - Skills, Sprints, Plyos, Weights
Day 2 – Weights, Sprints, Plyos, Weights, Endurance

OR

Day 1 - Skills, Sprints, Plyos, Weights
Day 2 – Skills, Endurance

Leave 1-3 days gap between the training days for CNS recovery.

Endurance Emphasis

Day 1 – Skills, Sprints, Plyos, Weights, Endurance
Day 2 – Skills, Sprints, Weights, Endurance

Leave at least one day gap between the training days for recovery purposes.

Pre-Season

Day 1 - Skills, Plyos, Sprints, Weights
Day 2 - Team Training
Day 3 – Rest/Recovery
Day 4 - Team Training
Day 5 – Rest/Recovery
Day 6 – Skills, Plyos, Sprints, Weights
Day 7 – Rest/Recovery

Aerobic endurance training isn’t as necessary as power training, as it will be covered in your team training sessions (power training probably won’t).

In-Season

Day 1 - Skills, Plyos, Sprints, Weights
Day 2 - Team Training
Day 3 - Skills, Plyos, Sprints, Weights
Day 4 - Team Training
Day 5 – REST/Recovery
Day 6 – Game Day
Day 7 – Rest/Recovery


3 times per week

  • Too much for in-season training (likely to put a bit more stress on the body than is necessary in season)
  • Ideal for pre-season training (good amount of training volume to complement 2x/week team training sessions)
  • OK for off-season training

Off-Season


Power Emphasis

Day 1 – Sprints, Plyos, Weights
Day 2 – Rest and Recovery
Day 3 – Skills, Endurance
Day 4 – Rest and Recovery
Day 5 - Skills, Sprints, Plyos, Weights
Day 6 – Rest and Recovery
Day 7 - Rest and Recovery

Endurance Emphasis

Day 1 – Skills, Weights, Endurance
Day 2 – Rest/Recovery
Day 3 – Sprints, Plyos
Day 4 - Rest/Recovery
Day 5 – Skills, Weights, Endurance
Day 6 – Rest/Recovery
Day 7 – Rest/Recovery

Pre-Season

Day 1 – Sprints, Plyos, Weights
Day 2 – Team Training
Day 3 – Sprints, Weights
Day 4 – Team Training
Day 5 – Sprints, Plyos, Weights,
Day 6 – Rest/Recovery
Day 7 – Rest/Recovery


4 times per week

  • Good for off-season training (just enough training stimulus for most athletes, may not be enough for the well-trained ones)
  • OK for pre-season training (might be OK for the experienced athlete with good recovery, but possibly be too much volume for most with team training starting)
  • Poor for in-season (will more than likely leave you in a suboptimal state for games, which you don’t want!)

Off-Season

Day 1 – Sprints, Plyos, Weights
Day 2 – Skills, Endurance
Day 3 – Rest and Recovery
Day 4 – Sprints, Plyos, Weights
Day 5 - Skills, Endurance
Day 6 – Rest and Recovery
Day 7 - Rest and Recovery


Pre-Season

Day 1 – Weights, Sprints, Plyos
Day 2 – Team Training
Day 3 – Weights, Sprints, Plyos
Day 4 – Team Training
Day 5 – Weights, Sprints, Plyos
Day 6 – Endurance
Day 7 – Rest/Recovery


5 times per week

  • Ideal for off-season training (should be well suited to most athletes)
  • Poor for pre-season training (too much training load)
  • Very Poor for in-season training (you are asking to get injured)
Off-Season


Power Emphasis

Day 1 – Sprints, Plyos, Weights,
Day 2 – Skills, Endurance
Day 3 – Sprints, Weights
Day 4 – Skills, Endurance
Day 5 – Sprints, Plyos, Weights
Day 6 – Rest/Recovery
Day 7 – Rest/Recovery


Endurance Emphasis

Day 1 – Sprints, Plyos, Weights,
Day 2 – Skills, Endurance
Day 3 – Endurance OR Weights, Endurance
Day 4 – Skills, Endurance
Day 5 – Sprints, Weights
Day 6 – Rest/Recovery
Day 7 – Rest/Recovery


6 times per week

  • OK for off-season training (possibly too much for the average athlete, but could be well suited to the well-trained athlete with good recovery abilities)
  • Do not do for pre or in-season training (there is great injury risk with the workload from team training and/or games in addition!)

Off-Season

Day 1 – Sprints, Plyos, Weights
Day 2 – Skills, Endurance
Day 3 – Sprints, Weights OR Weights
Day 4 – Skills, Endurance
Day 5 – Sprints, Plyos, Weights
Day 6 – Skills, Endurance
Day 7 – Rest/Recovery

1 comment:

  1. I've been doing the 4 days per week off-season template for the last 12 weeks* (had a one week break over Christmas from 20th-26th where I did nothing but eat and drink a lot! Didn't seem to do too much damage to my progress thankfully!).

    Have made good gains all-round particularly in strength (deadlift increased by 25kg, squat increased by 20kg and bench increased by 10kg), speed (dropped 0.3s off my 30m time) and power (vertical jump increase by 10cm).

    Haven't tested endurance yet, but definitely feel much fitter aerobically.

    Looking forward to TTHD and surprising everyone when club pre-season training starts in a couple of weeks.

    *I also did some light skills training on most weekends, which isn't part of the template

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