Football
A football fitness program only really makes sense when tied to the club's real calendar and its fixtures: the workload changes completely between a packed league week and a full international break.
In-Season Football maintains strength and injury prevention mid-season, on a repeatable 3-week cycle at just two sessions a week so it never crowds out regular team training. Football Mid-Season Prep rebuilds fitness during a 4-week break, at three sessions a week, with heavier strength and running work than a normal in-season week would ever allow.
One protects a season already rolling along nicely; the other fully relaunches it after a break, well ahead of the league restarting and the standings mattering again to everyone involved on the pitch.
Not sure yet?
Try the method first with the Starter Week: three full-body sessions written like our Football programs, free, no credit card.
Which football fitness program should you choose?
It depends on where you are in the season. With league games rolling, In-Season Football maintains strength and injury prevention with just two sessions a week, on a 3-week cycle you repeat until the end of the season. During a 4-week break, Football Mid-Season Prep rebuilds fitness at three sessions a week, with heavier strength and running work than a normal match week allows.
Why do footballers need the gym at all?
Football is played in repeated sprints, duels and changes of direction, and that is exactly what strength training prepares: hamstrings that can absorb accelerations, solid hips and adductors on every cut, a trunk that stays stable in contact. The pitch develops your game; the gym builds the body that carries it. A stronger player also recovers better from match to match, which matters as much in April as it does in August. Both programs train that base without ever chasing muscle size for its own sake: a footballer needs usable strength, not extra kilos to carry around the pitch for ninety minutes.
How many gym sessions a week alongside club training?
Two sessions in season is the useful ceiling: gym load always adds to team training and the weekend match, and tired legs on Saturday cost you chances on the pitch. During a break, three sessions become possible, because recovery no longer has to fit around fixtures. In-Season Football is built to last the whole season: the 3-week cycle repeats as many times as the league demands, without the sessions ever getting longer.
When should you run the Mid-Season Prep?
During a break of at least 4 weeks: a winter break, a league stoppage or a short off-season. That is the only window where the body can absorb a rebuilding load without compromising an upcoming match. Both programs are built for a fully equipped gym and target an intermediate level: they assume you already know the basic gym movements, without needing years of lifting behind you. If your calendar never truly stops, stay on the in-season maintenance rather than stacking volume at the wrong moment.
PDF programs, yours to keep
Each program is a ready-to-follow PDF: exercises, sets, rest times, week-by-week progression and alternatives depending on your gym's equipment. You download it once and it stays yours. A full season is also played at the table: our sports nutrition guide covers the essentials. The other disciplines live in sports physical preparation.