The Engine Plan

Program Type: Endurance Training

Length: 9 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 improve endurance without compromising on-field performance.

About the Plan

The Engine Plan is a 9-week program designed to maximize fitness and endurance for football players of all positions. The plan focuses on building both aerobic and anaerobic conditioning, enabling athletes to maintain speed, strength, and intensity throughout the full 90 minutes of a match.

Through interval conditioning, high-intensity circuits, and functional sport-specific drills, players improve their ability to sustain repeated sprints, recover quickly between efforts, and maintain power in both attack and defense. Core and lower-body strength are incorporated to support efficient movement and reduce fatigue-related injury risk.

By the end of the program, players will feel fitter, faster, and more resilient — capable of performing at peak intensity for the entirety of the match and making an impact from kickoff to the final whistle.

Plan Structure

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

1. Week 1: Introduction to foundational endurance exercises focusing on building a base level of fitness.
2. Week 2: Increased intensity with longer sessions to enhance aerobic capacity.
3. Week 3: Introduction of interval training to improve anaerobic endurance.
4. Week 4: Continued progression with varied workout formats to challenge your endurance.
5. Week 5: Peak week focusing on maximum effort sessions to push your limits.
6. Week 6: Recovery week with lower intensity to allow adaptation.
7. Week 7: Return to higher intensity with a focus on endurance maintenance.
8. Week 8: Preparation for peak performance with specific endurance challenges.
9. Week 9: Tapering week to ensure readiness for competition.

The plan includes 2 types of sessions:

1. Endurance Building Sessions
2. Interval Training Sessions