Langley Football: GK/CB/CM

Program Type: Fitness Training

Length: 6 weeks

Frequency: 4 days per week

This training program is tailored specifically for football players in key positions such as goalkeeper, center-back, and central midfielder. The goal is to develop the physical attributes necessary for optimal performance during matches, including strength, agility, and endurance.

What Is Strength?

This program focuses on building strength through targeted exercises that enhance muscle power and stability. Strength training is essential for improving performance in football, as it contributes to better tackling, jumping, and overall physical presence on the field.

About the Plan

The plan employs a combination of resistance training, plyometrics, and conditioning exercises to ensure comprehensive development. Each session is designed to challenge the body, promote muscle growth, and improve cardiovascular fitness, all of which are crucial for football athletes.

Plan Structure

The program is structured to progressively increase in intensity and complexity over the six weeks, ensuring continuous improvement and adaptation.

1. Week 1: Introduction to foundational strength exercises and basic conditioning.
2. Week 2: Increased focus on agility drills and strength endurance.
3. Week 3: Introduction of plyometric exercises to enhance explosive power.
4. Week 4: Combination of strength and agility training with higher intensity.
5. Week 5: Advanced conditioning and sport-specific strength training.
6. Week 6: Peak performance training with a focus on maintaining strength and endurance.

The plan includes 2 types of sessions:

1. Strength Training
2. Conditioning and Agility