[Post Season] Gym Training Futbol Fitness

4-Week Max Strength Program for Footballers: This focused 4-week program is built to help footballers rebuild and surpass the strength lost during the season. After months of intense running and reduced gym time, it's common to lose muscle and power—but this program changes that. You'll regain lost strength, build even more, and get your body primed for peak performance. Plus, we offer an *optional (integrated) corrective training approach* to help you move better, stay injury-free, and improve overall body mechanics—so you’re not just stronger, but more resilient on the field. Whether you're preparing for preseason or getting ahead in the offseason, this is your reset to come back better than ever. Important Note: You will need to get your 1 Rep Max for the power/strength lifts in this program: 1. Barbell Back Squat 2. Bench Press 3. Incline Bench Press 4. Barbell RDL 5. Barbell Conventional Deadlift 6. Barbell Shoulder Press We are working with percentages of your max so it is your responsibility to take a couple days before you begin the program and get your 1 rep max. This means, you are determining what is the max weight you can lift in just one rep. For example, here are the steps for when you are obtaining your 1 rep max for a Barbell Back Squat: 1. Get a good warmup. This can be 10-15 minutes treadmill trot or stationary bike. 2. Movement Prep: Perform a Barbell Back Squat- 1X10-15 reps with light weight such as two 10lb plates on each side (total 65 lbs including barbell). 3. Add 10lbs of weight each side and perform just 1 rep. 4. Continue adding weight and performing 1 rep. Give yourself enough rest in between! 5. When you are approaching heavier weight and can really feel it, increase weight in small increments like 2.5-5lbs each side. 6. Stop when you can only perform 1 rep! Note: If you are with a training partner it is okay to go all the way to 1 rep; however, if you are alone we highly recommend you only go to around 3-4 reps for your safety.