Mid-Season Prep
Football · 4 weeks
- ✓1 free mini nutrition guide
- ✓ Immediate access after payment
- ✓ One-time payment: no subscription
Four weeks over the break to recharge strength, re-solidify hamstrings and adductors, and show up for the restart stronger than in the first half, without arriving fried on the day of the first match. Three sessions a week in a fully equipped gym.
Who is it for?
Unlike the In-Season maintenance program, this mid-season prep is for intermediate-level footballers restarting strength training after months of matches, with access to a fully equipped gym. It does not start from zero technically: Phase 1 reintroduces volume on stable variations before Phase 2 rebuilds strength on the same key patterns.
The method
Two phases of two weeks. Phase 1 · Restoration reintroduces lifting volume on stable variations, controlled tempo and a wide safety margin, at RIR 2-3: hamstrings and adductors get back to work from the first session. Phase 2 · Rebuild rebuilds strength with 5 to 6 heavy reps on the key patterns, intent to move fast on every lift, and a gradual return of explosiveness through med ball work and small jumps, at RIR 1-2. The three weekly sessions cover posterior chain + push, unilateral + vertical, then hip dominant + duels. Loads found in week 1 become the base for the whole of Phase 2, so tracking them properly matters.
How long does the Football Mid-Season Prep last?
Four weeks split into two phases of two weeks, with three sessions a week, built for the break before the restart.
What equipment does this mid-season prep need?
A fully equipped gym, with a med ball used in Phase 2 to reintroduce explosiveness through the door of control.
Does this program suit every football level?
It targets an intermediate level: hamstrings and adductors get back to work from the first session without chasing load, which makes it a safe frame for restarting after a break of several months of matches.
What the program includes
- 4 weeks · 3 sessions / week · Intermediate
- Equipment : fully equipped gym
- 6 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
- Phase 1 · Restoration (weeks 1 and 2) : After months of matches, you reintroduce lifting volume on stable variations: controlled tempo, wide safety margin. Hamstrings and adductors get back to work from the first session, without chasing load.
- Phase 2 · Rebuild (weeks 3 and 4) : Rebuilding strength: 5 to 6 heavy reps on the key patterns, intent to move fast on every lift, and a gradual return of explosiveness through the door of control: med ball and small jumps before the bars.
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.
