In-Season Football Training That Won’t Kill Your Legs

Luca Feser
Jul 30
2 min read

Why Match Weeks Demand Smarter Lifting

Midweek games. Weekend fixtures. Recovery windows that disappear before your legs stop aching.

If you're still following a heavy gym split designed for the off-season, you’re doing it wrong.

In-season football training isn’t about chasing PBs or crushing full-body sessions. It’s about staying strong without burning out—and keeping your legs fresh when it actually matters: matchday.

The problem? Most gym plans don’t account for the season you’re in. They overload the legs, ignore recovery, or ditch strength entirely. None of that works.

A good in-season football gym plan supports performance. A bad one sabotages it.

CURVA’s Low-Fatigue Strength Protocols

We built CURVA to match the rhythms of the football calendar, not fight them.

That means your in-season gym sessions adjust dynamically, based on:

How often you play — one game a week vs. three
Where you are in the season — early freshness vs. late fatigue
Your match minutes — starter, impact sub, or returning from injury
Your recovery data — tracked through feedback and built-in mobility sessions

Our in-season strength work focuses on:

1. Low-Volume, High-Quality Lifting

Compound movements like trap bar deadlifts, RDLs, and split squats
2–4 sets max, heavy but clean
High rest, low fatigue—enough to maintain force output without DOMS

2. Speed & Power Maintenance

Jump work (low reps, high intent)
Medicine ball throws, banded accelerations
Keeps your CNS sharp and reactive without taxing the legs

3. Position-Specific Recovery

Hamstring care for wide players
Groin control and ankle mobility for defenders
Tailored to your position, playing style, and match exposure

You’re not just ‘training around games’—you’re training for them.

Recovery Matters More Than Reps

In-season, it’s not about doing more—it’s about doing what matters.

CURVA includes a full Mobility Hub for recovery, built into your weekly plan:

Pre-match activation
Post-match cooldowns
Recovery flows for sore quads, tight hamstrings, or overloaded joints

Every session is structured around how you feel and how you move, not just what’s on the calendar. No more guessing what your body needs on a Thursday night after back-to-back games.

What a Smart In-Season Football Training Week Might Look Like

Example: Centre Midfielder, One Match per Week

Day	Focus
Mon	Recovery + Mobility
Tue	Strength (Lower body emphasis, low volume)
Wed	Speed + Power
Thu	Light mobility + optional core work
Fri	Pre-match prep (movement drills, mobility)
Sat	Matchday
Sun	Active recovery