Dominating Defender

Program Type: Well-rounded Training

Length: 4 weeks

Frequency: 3 days per week

Structured for 3 days per week, this program works perfectly alongside in-season training and matches, allowing defenders to build strength, power, and speed without compromising on-field performance.

Dominating Defender is a 4-week program designed specifically for football defenders who want to improve tackling strength, aerial dominance, and recovery speed. The plan focuses on building the physical tools needed to control defensive situations, win headers, and close down opponents effectively.

Through strength exercises, plyometrics, and sprint and agility drills, athletes will develop upper- and lower-body power, improve jump height for aerial challenges, and increase acceleration to recover balls over the top. Core stability and balance are emphasized to maintain control and resilience during physical duels.

By the end of the program, defenders will feel stronger, faster, and more dominant in duels — able to win tackles, control aerial battles, and recover quickly to maintain a solid defensive line.

Plan Structure

This plan is structured over four weeks, with each week focusing on different aspects of strength and conditioning to ensure a well-rounded development.

1. Week 1: Introduction to foundational strength exercises and basic agility drills.
2. Week 2: Increased intensity with advanced strength training and agility work.
3. Week 3: Focus on endurance and maintaining strength under fatigue.
4. Week 4: Peak performance week, combining all elements for maximum output.

The plan includes 2 types of sessions:

1. Strength Training Sessions
2. Agility and Conditioning Sessions