The Ultimate Midfielder
The Ultimate Midfielder develops strength, endurance, agility, and game awareness for midfielders. Become a dynamic, well-rounded player capable of controlling tempo, supporting attack, and dominating defense.
Coach
CURVA
Focus
General
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Fitness Training
Length: 4 weeks
Frequency: 4 days per week
Structured for 4 days per week, this program integrates seamlessly with team training and match schedules, allowing midfielders to enhance fitness and technical attributes without compromising performance.
About the Plan
The Ultimate Midfielder is a 4-week program designed for field hockey midfielders seeking to excel in all aspects of play. The plan focuses on developing endurance, agility, strength, and tactical awareness to influence both attacking and defensive phases effectively.
Through a combination of interval conditioning, strength exercises, and agility drills, athletes improve running efficiency, change-of-direction speed, and core stability, enabling consistent high-level performance throughout matches. Emphasis is placed on movement patterns and skills specific to midfield play.
By the end of the program, players will be fitter, faster, more agile, and capable of controlling the tempo of play — becoming a dominant presence in the midfield.
Plan Structure
Day 1
Lower Strength Endurance
Day 2
Upper Push & Aerobic Capacity
Day 3
Rest Day (Rest)
Day 4
Posterior Chain & Anaerobic Capacity
Day 5
Power-Endurance & Rotational Control
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength Endurance
Day 2
Upper Push & Aerobic Capacity
Day 3
Rest Day (Rest)
Day 4
Posterior Chain & Anaerobic Capacity
Day 5
Power & Rotational Control
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength Endurance
Day 2
Upper Push & Aerobic Capacity
Day 3
Rest Day (Rest)
Day 4
Posterior Chain & Anaerobic Capacity
Day 5
Power & Rotational Control
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength Endurance (Peak)
Day 2
Upper Push & Aerobic Capacity (Peak)
Day 3
Rest Day (Rest)
Day 4
Posterior Chain & Anaerobic Capacity (Peak)
Day 5
Power & Rotational Control (Peak)
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
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