Bodyweight Warrior

Program Type: Bodyweight Training

Length: 6 weeks

Frequency: 3 days per week

Structured for 3 days per week, this plan works perfectly alongside in-season training and matches, allowing players to increase their physical capacity without interfering with team sessions.

Bodyweight Warrior is a 6-week program designed for football players of all positions who want to improve their physical attributes without using any equipment. The plan focuses on enhancing strength, endurance, agility, and mobility through bodyweight exercises that can be performed anywhere.

Through push-ups, squats, lunges, planks, burpees, and dynamic movement drills, athletes develop total-body strength, explosive power, and functional athleticism. Core stability, balance, and coordination are emphasized to improve performance in running, tackling, shooting, and defensive actions.

By the end of the program, players will feel stronger, faster, and more agile, with improved endurance and movement efficiency — all achieved using just their own body weight.

Plan Structure

The program is structured to gradually increase intensity and complexity, ensuring effective adaptation and improvement.

1. Week 1: Introduction to bodyweight exercises focusing on foundational strength and mobility.
2. Week 2: Increased intensity with added variations to enhance strength and endurance.
3. Week 3: Focus on agility and explosive movements to improve on-field performance.
4. Week 4: Combination of strength and endurance workouts to maximize stamina.
5. Week 5: Advanced bodyweight techniques to challenge your limits.
6. Week 6: Peak performance week, integrating all elements for optimal results.

The plan includes 2 types of sessions:

1. Strength and Conditioning
2. Agility and Endurance