Weight Training for Footballers - 12 week schedule

Weeks 1 to 4
Split A	Reps	Split B	Reps
1) Barbell Squats 2) Barbell Push Press 3) Pull ups 4) Leg Curls 5) Ab wheel rollouts	3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps	1) Romanian Deadlifts 2) Cable Chest Press 3) Bent over row 4) Standing calf raises 5) Russian Bar twists	3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps 3 x 8 reps

Week 5	Training	Reps
Monday to Sunday	Rest Week	Do something different from the gym

Weeks 6 to 9 - Single Limb Training

Split A

Reps

Split B

Reps

1) Front alternate Lunges
2) Dumbell Shoulder Presss
3) Single arm lat Pull down
4) Single leg curls
5) Single leg Jacknives

4 x 6 reps
4 x 6 reps
4 x 6 reps
4 x 6 reps
4 x 6 reps

1) Single leg RDL
2) Single arm chest press
3) Single arm row
4) Single leg calf raise

4 x 6 reps
4 x 6 reps
4 x 6 reps
4 x 6 reps

Week 10	Training	Reps
Monday to Sunday	Rest Week	Do something different from the gym

(WEEK 11-13) Contrast training (strength move followed by an explosive plyometric move)

Split A

Reps

Split B

Reps

A1 Overhead Alt Lunge
B1 Jump Lunges

A2 Pull ups
B2 Medicine ball slams

A3 Dumbell shoulder press
B3 Dumbell Jerks

5 x 5 reps
5 x 5 reps

5 x 5 reps
5 x 5 reps

5 x 5 reps
5 x 5 reps

A1 Single leg RDL
B1 Single leg broad jumps

A2 Bench Press
B2 Plyo press ups

A3 T-bar row
B3 Sports band pulls

A4 Single leg calf raise
B4 Single leg calf jumps

5 x 5 reps
5 x 5 reps

5 x 5 reps
5 x 5 reps

5 x 5 reps
5 x 5 reps

5 x 5 reps
10 seconds

Superset exercise A & B with 30 secs rest between. Rest 1 minute then repeat 4 more times