In-Season

Two sessions a week, built around your match, to keep the strength you built in preseason and protect hamstrings and adductors all season long, without ever letting the gym spill onto the pitch. The strength session deliberately returns early, just two days after the match, so it stays out of the way of the next one without ever blunting it.

Who is it for?

This program is for intermediate-level footballers, in a fully equipped gym, who want to maintain their physical shape through the season rather than rebuild it: it assumes a base of strength already set in preseason, which this cycle simply maintains with the minimum effective volume. The pitch always stays the priority: the strength session sits far from the next match, and the speed session stays deliberately light so as never to blunt the legs before playing.

The method

A single three-week cycle, repeatable all season, at RIR 2-3. Session 1 · Strength sits at MD+2, two days after the match. Session 2 · Speed + Prevention sits at MD-2, two days before the next one, in a light, snappy version. At the end of every cycle, loads, match feel and the state of hamstrings and adductors are reassessed before starting again at week 1 with those new references. The cycle then repeats without interruption for as long as the match season lasts, with only the load evolving from one cycle to the next.

How long does the In-Season Football cycle last?

The program runs on a three-week cycle, repeatable without limit throughout the season, with two sessions a week.

What equipment does In-Season Football maintenance need?

A fully equipped gym, needed for both the MD+2 strength session and the MD-2 speed and prevention session.

Can I follow this program with no strength training experience?

That is not its purpose: the cycle assumes strength already built in preseason and simply maintains it at the minimum effective volume, without covering the basics of technique.

What the program includes

• The whole season · 2 sessions / week · Intermediate
• Equipment : fully equipped gym
• 2 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Cycle · In-Season (3-week cycle, repeatable all season) : Maintain the strength and explosiveness built in preseason with the minimum effective volume: one heavy session 2 days after the match, one light snappy session 2 days before the next. The absolute priority stays the pitch.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.