Mid-Season Prep
Football · 4 weeks
- ✓1 free mini nutrition guide
- ✓ Immediate access after payment
- ✓ One-time payment: no subscription
4 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.
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.