24-Week Physical Conditioning Program for Football

Here is a 24-week Whole Season Physical Conditioning (Gym-Based) Program designed by Manchester United's 1st Team Lead Physical Performance Coach Charlie Owen. It is a 5-day-a-week program specifically for football, with 5 phases, each lasting 6 weeks and targeting Upper Body Strength, Power, Full Body Strength, Speed and Core.

Phases:

Phase 1: Week 1-6

Phase 2: Week 7-12

Phase 3: Week 13-18

Phase 4: Week 19-24

Phase 1 - Week 1-6 :

Session 1 - Upperbody Strength:

Warm Up:

• Press Up Rotations: 4 reps x 2 sets (each side)
• Front Lying Shoulder Raise: 3 reps x 2 sets (each angle)

Main:

• DB Bench Press: 7 reps x 4 sets
• BB Pull Up: 7 reps x 4 sets
• Standing DB Shoulder Press: 7 reps x 4 sets
• Standing Disc Pull: 10 reps x 4 sets

Session 2 - Power:

Warm Up:

• Double Leg Calf Raises: 10 reps x 2 sets
• Single Leg Linear Hop + Hold: 4 reps x 2 sets (each side)

Main:

• Single Leg Hop into Double Leg Land: 3 reps x 4 sets (each side)
• Single Leg Box Jump: 3 reps x 4 sets (each side)
• Medicine Ball Pass into Box Jump: 5 reps x 3 sets

Session 3 - Full Body Strength:

Warm Up:

• Foam Roll: 30 sec x 2 sets
• Seated Toe Touch: 8 reps x 2 sets
• Double Leg Bridge: 8 reps x 2 sets

Main:

• DB Split Squat: 7 reps x 4 sets
• BB Hip Thrust: 7 reps x 4 sets
• Single Leg Bridge + Knee Drive: 7 reps x 4 sets (each side)
• Double Leg Box Jump: 5 reps x 4 sets

Session 4 - Speed:

Warm Up:

• Single Leg Cyclical Stretch: 10 reps x 2 sets (each side)

Main:

• Pogo: 10 metres x 3 sets
• Resisted Linear March: 10 metres x 3 sets
• Forward Fall into Linear Acceleration: 5 metres x 3 sets

Session 5 - Core:

Warm Up:

• Kneeling Rotation: 5 reps x 2 sets (each side)

Main:

• Plank Walk Out: 10 reps x 5 sets
• Press Up + Knee Drive Inside: 6 reps x 5 sets
• Straight Leg Sit Up: 10 reps x 5 sets

Phase 2 - Week 7-12:

Session 1 - Upperbody Strength:

Warm Up:

• Press Up Rotations: 4 reps x 2 sets (each side)
• Front Lying Shoulder Raise: 3 reps x 2 sets (each angle)

Main:

• DB Single Arm Bench Press: 7 reps x 4 sets
• DB Pull Up: 7 reps x 4 sets
• Standing DB Shoulder Press + Hold: 7 reps x 4 sets (each side)
• Standing Disc Twist: 10 reps x 4 sets

Session 2 - Power:

Warm Up:

• Double Leg Calf Raise: 10 reps x 2 sets
• Lateral Jump Hop + Hold: 4 reps x 2 sets (each side)

Main:

• Single Leg Lateral Hop into Alternate Leg Land: 3 reps x 3 sets (each side)
• Single Leg Lateral Box Jumps: 3 reps x 3 sets (each side)
• Medicine Ball Twist into Lateral Jump: 3 reps x 3 sets (each side)

Session 3 - Full Body Strength:

Warm Up:

• Foam Roll: 30 sec x 2 sets
• Straight Leg Raise + Rotate: 5 reps x 1 set (each side)
• Double Leg Bridge + Hold: 5 reps x 3 sets
• Standing Toe Touch: 5 reps x 3 sets

Main:

• Lateral DB Split Squat: 7 reps x 4 sets (each side)
• BB Hip Thrust + Tempo: 7 reps x 4 sets
• Adductor Hold + Knee Drive: 7 reps x 4 sets (each side)
• Double Leg Lateral Box Jump: 6 reps x 4 sets

Session 4 - Speed:

Warm Up:

• Straight Leg Raise: 8 reps x 2 sets (each side)

Main:

• Lateral Pogo: 10 metres x 3 sets
• Resisted Lateral March: 10 metres x 3 sets
• Lateral Hop into Lateral Acceleration: 5 metres x 3 sets

Session 5 - Core:

Warm Up:

• Press Up + Toe Touch: 8 reps x 2 sets (each side)

Main:

• Lateral Plank + Rotate: 10 reps x 4 sets
• Press Up + Knee Drive Outside: 6 reps x 4 sets
• Straight Leg Sit Up + Rotate Down: 10 reps x 4 sets

Phase 3 - Week 13-18:

Session 1 - Upperbody Strength:

Warm Up:

• Press Up Rotations: 4 reps x 2 sets (each side)
• Front Lying Shoulder Raise: 3 reps x 2 sets (each angle)

Main:

• DB Bench Press + Bridge Hold: 7 reps x 3 sets
• Pull Up: 3 reps x 3 sets
• Half Kneeling DB Shoulder Press: 7 reps x 3 sets (each angle)
• Barbell Curl + Press: 10 reps x 3 sets

Session 2 - Power

Warm Up:

• Double Leg Calf Raise: 20 reps x 2 sets
• Lateral Jump Hop + Hold: 8 reps x 2 sets (each side)

Main:

• Single Leg Hop + Hold for Distance: 3 reps x 3 sets (each side)
• Single Leg Drop Landing: 3 reps x 3 sets (each side)
• Medicine Ball Slam into Vertical Jump: 5 reps x 3 sets

Session 3 - Full Body Strength:

Warm Up:

• Foam Roll: 30 sec x 2 sets
• Straight Leg Raise Alternate: 10 reps x 2 sets (each side)
• Single Leg Bridge + Hold: 8 reps x 2 sets

Main:

• Front Foot Elevated Split Squat: 5 reps x 3 sets (each side)
• BB Hip Thrust Double Movement: 5 reps x 3 sets
• Long Lever Single Leg Bridge: 5 reps x 3 sets (each side)
• Double Leg Box Jump + Single Leg Land: 6 reps x 3 sets

Session 4 - Speed:

Warm Up:

• Single Leg Cyclical Stretch: 20 reps x 2 sets (each side)

Main:

• Backwards Pogo: 10 metres x 3 sets
• Linear Wall Drill - Switches: 4 reps x 3 sets
• Back Hop into Linear Acceleration: 10 metres x 3 sets

Session 5 - Core:

Warm Up:

• Press Up Arch: 6 reps x 2 sets

Main:

• Single Arm Plank: 10 secs x 4 sets (each side)
• Press Up + Leg Raise: 6 reps x 4 sets
• Vertical Sit Up / Chest Lift: 10 reps x 4 sets
• Phase 1 - Week 1-6 :

Phase 4 - Week 19-24 :

Session 1 - Upperbody Strength:

Warm Up:

• Press Up Rotations: 4 reps x 2 sets (each side)
• Front Lying Shoulder Raise: 3 reps x 2 sets (each angle)

Main:

• Single Arm Bench Press + Bridge Hold: 5 reps x 3 sets (each side)
• Pull Up Tempo: 3 reps x 3 sets
• Half Kneeling DB Curl + Press: 7 reps x 3 sets (each side)
• Barbell Curl + Press: 12 reps x 3 sets

Session 2 - Power:

Warm Up:

• Double Leg Calf Raise: 20 reps x 3 sets
• Lateral Jump Hop + Hold: 8 reps x 4 sets (each side)

Main:

• Single Leg Lateral Hop into Landing: 3 reps x 3 sets (each side)
• Single Leg Lateral Drop Landing: 3 reps x 3 sets (each side)
• Medicine Ball Slam into Lateral Jump: 3 reps x 3 sets (each side)

Session 3 - Full Body Strength:

Warm Up:

• Foam Roll: 30 sec x 2 sets
• Straight Leg Raise + Hold Alternate: 15 reps x 2 sets (each side)
• Single Leg Bridge + Hold: 12 reps x 2 sets

Main:

• Lateral DB Split Squat with a Knee Drive: 5 reps x 3 sets (each side)
• DB Thruster: 7 reps x 3 sets
• Elevated Adductor Hold: 5 reps x 3 sets (each side)
• Single Leg Lateral Box Jump: 6 reps x 3 sets (each side)

Session 4 - Speed:

Warm Up:

• Straight Leg Raise Cyclical Rotation: 20 reps x 2 sets (each side)
• Double Leg Rotations: 10 reps x 2 sets (each side)

Main:

• Alternate Pogo: 10 metres x 3 sets
• Lateral Wall Drill Knee Drive: 4 reps x 3 sets (each side)
• Lateral Rebound into Lateral Acceleration: 10 metres x 3 sets

Session 5 - Core:

Warm Up:

• Press Up Walk Out: 10 reps x 2 sets

Main:

• Lateral Plank + Leg Raise: 5 reps x 4 sets (each side)
• Press Up + Leg Switch Under: 5 reps x 4 sets (each side)
• Vertical Sit Up + Leg Extension: 5 reps x 4 sets (each side)

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Disclaimer: Neither I nor my club Pune Pioneers Football Club Pvt. Ltd. claim this as our original work. Full credit to Mr. Charlie Owen on creating this program. The idea behind sharing this is for the benefit of coaches who may not be comfortable in S&C, but who may wish to share such a program with their players.

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• Ryan (www.instagram.com/coachryantraining) ,
• Pune Pioneers FC (www.instagram.com/punepioneers)