FITNESS

FOR
FOOTBALLERS
PROGRAM
 FITNESS FOR FOOTBALLERS
PROGRAM
CREATED, WRITTEN, AND DESIGNED BY
SPENCER MOELLER

COPYRIGHT NOTICE

No part of this report may be reproduced or transmitted in any form whatsoever,

electronic, or mechanical, including photocopying, recording, or by any informatioal
storage or retrieval system without expressed written, dated and signed permission
from the author. All copyrights are reserved.

DISCLAIMER

The information provided in this guide is for educational purposes only. I am not a
doctor and this is not meant to be taken as medical advice. The information pro-
vided in this guide is based upon my experiences as well as my interpretations of
the current research available. The advice and tips given in this download are meant
for healthy adults only.You should consult your physician to ensure tips given in this
course are appropriate for your individual circumstances. If you have any health
issues or pre-existing conditions, please consult with your physician before imple-
menting any of the information provided below. This product is for informational
purposes only and the author does not accept any responsibilities for any liabilities.

1
 INTRODUCTION

T he following workouts, if followed weekly, will give you the best opportunity
to get into the phyical condition required to perfrom at your highest level
possible on the pitch. The 4-week program is designed to help you get ready for
preseason, season or your first professional trial. Football is a running sport
combining both aerobic and anaerobic endurance. This program focuses on both
developing the aerobic and anaerobic thresholds as well as building speed and
muscular endurance. If taken seriously, this program will benefit you by raising
your level of fitness to that of a pro and also give you an advantage over
opponents whose fitness levels are not as high.

Warm-Up/Cool-Down Rest Days

Prior to doing each workout a proper warm-up Please listen to your body and use these days to
for a minimum 15 minutes should be done to their fullest. Thinking you’re going to run on your
avoid injury and produce maximum results days off to do more will only be counter produc-
during each workout. This could be jogging with tive in the long run. I suggest as an option,
light exercise of the major muscle groups, including either a yoga or static stretching
juggling a ball while dribbling around a pitch or routine as a means to help with muscle recovery,
whatever else to get you into a good sweat. increase injury prevention and gain flexibility on
your days off.
A proper Cool-Down after a workout of at least
15minutes with static stretching is to be done to
properly recover for the next days workout and
should be continued all week long for maximum
results.

2
 Conditioning Work-Outs

Anaerobic/Speed Aerobic/Endurance
•Shuttle Run (SR20) • Back Tracker (BT)
• Suicide 50 (S50) • 50/50 Lap (50/50)
• 15/30/15 (15/30/15) • 1 Mile Repeats (1MR)
• Up & Back (U&B) • 1 Mile + 800’s (1M+800s)
• Ladder 1 and 2 (L1) & (L2) • 30mins Fartlek One (30F)
• Fast and Furious (FF) • Easy 30 minutes (E30)

Explanation of Workouts Shuttle Run (SR20)

Execution

Set Up -Sprint 22 yards and back to the

start 3 times (6 sprints total) in 30
seconds. Up/back/Up/back/Up/back
20 yds
x 3.

-You then have 30 seconds to rest.

-There and back 3 times is one Rep,

5 Reps makes 1 Set. Complete 3
Sets. 3 minute break between sets.
Suicide 50 (S50)
Set Up

0 10yds 20yds 30yds 40yds 50yds

Execution
-Start at 0
-Run 40 yards and back to start
-Run 10 yards and back to start Turn
Turn
-Run 50 yards and back to start
-Run 20 yards and back to start =1 Set
Turn

*Complete 5 sets with 2-minute rest

-Run 30 yards and back to start
Turn between sets.

Up & Back (U&B)

• This workout will be completed in conjunction with the Suicide 50 (S50). Remove the 30,40 and
50yd cones. Leave the start, 10 and 20-yard cones from the Suicide 50 workout.

3
 Set Up Execution

-Sprint 10 yards and backpedal (run

backwards) to start. Turn

0 10yds 20yds -Sprint 20 yards and backpedal (run

backwards) to start. Complete this
4 times which = 1 Set

-Complete 5 Sets (5 Runs) with

2-minute rest between sets.
15/30/15

Set Up Phase 2
Exercise: 14 Sprints at 30yds (30x14)

Execution: Sprint 30yds, jog back to start also used as your rest time
(30secs) and go again.
Start 15yds 30yds
After 14 sprints at 30yds is complete REST for 2minuts and move on to Phase 3

Phase 3
Exercise: 20 sprints at 15yds (15X20)
Phase 1
Execution: Sprint 15yds, jog back to start also used as your rest time
Exercise: 20 sprints at 15yds (15X20) (20secs) and go again.

Workout Complete!
Execution: Sprint 15yds, jog back to start also used as your rest time
(20secs) and go again.
After 20 sprints at 15yds is complete REST for 2minutes and move on to Phase 2.

Ladder 1 (L1) Ladder 2 (L2)

Execution Execution

Run 100m between 13 – 17 seconds; Run 100m between 12 – 15 seconds;

Rest 1 minute
Rest 1 minute

Run 200m between 27 – 33 seconds; Run 200m between 25 – 31 seconds;

Rest 1:45 minutes
Rest 2 minutes

Run 300m between 44 – 50 seconds; Run 300m between 40 – 45 seconds;

Rest 2 minutes
Rest 3 minutes

Run 400m between 59 – 71 seconds; Run 400m between 55 – 67 seconds;

Rest 2:30 minutes
Rest 4 minutes

Run 300m between 44 – 50 seconds; Run 300m between 40 – 45 seconds;

Rest 2 minutes
Rest 3 minutes

Run 200m between 27 – 33 seconds; Run 200m between 25 – 31 seconds;

Rest 1:45 minutes
Rest 2 minutes

Run 100m between 13 – 17 seconds; Run 100m between 12 – 15 seconds;

Finished
Finished

4
 Fast and Furious (FF)

Set Up

20yds 40yds 60yds 100yds

Sequence 50/50 Lap (50/50)

6 x 100yd sprints (max effort) with 2 minutes rest/recovery between reps.

8 x 60yd sprints (max effort) with 1 minute rest between reps.

10 x 40yd sprints (max effort) with 50 seconds rest between reps.

Execution

15 x 20yd sprints (max effort) with 30 seconds rest between reps. Jog 3 laps around the outside of the field at easy pace. Continue jogging
without rest.

Alternate jogging and sprinting every 50 yards for 3 laps then rest.

3 Laps Alternating Jog and Sprint = 1 Set, Complete 5 sets with 2-minute rest
between sets
Back Tracker (BT)
= Sprint = Jog

Execution
Run easy out in one direction for 25minutes; On the way back increase
pace arriving in 19-21 minutes.

1 Mile Repeats (1MR)

Execution

Run 1st 1 Mile at 6 mins and 15 seconds (or less), REST for 5 mins.

Run 2nd 1 Mile at 6 mins and 5 seconds (or less), REST for 5 mins. Execution
Run 3rd 1 Mile at 6 mins (or less), REST and RECOVER.
Run 1 Mile at 6 mins (or less), REST for 5 mins.
Finish with 1⁄2 - 1 Mile Easy.
Run 800m between 2:25 – 2:40, REST for 5 mins.

Run 800m between 2:25 – 2:40, REST for 5 mins.

Run 800m between 2:25 – 2:40. REST and RECOVER.

1 Mile + 800’s (1M+800s) Finish with 1⁄2 - 1 Mile Easy.

5
 30 Minutes Fartlek One (30F) Easy 30 Minutes (E30)

Execution Execution
30 minute run with a 30 second sprint at the 4th, 8th, 12th, 16th, 20th, Easy 30minute jog at half speed for recovery purposes mainly. 20 minute
24th and 28th minute. (=7 x 30 second sprints in a 30min run with 3:30 stretch after completion of run.
between each sprint).

Week 1

Day 1 Day 2 Day3 Day 4 Day 5 Day 6 Day 7

REST REST SR20 FF U&B 1MR REST

Week 2
Day 1 Day 2 Day3 Day 4 Day 5 Day 6 Day 7

L1 50/50 REST L1 15/30/15 E30 REST

Week 3

Day 1 Day 2 Day3 Day 4 Day 5 Day 6 Day 7

L2 SR20 SR20 REST 1M+800s FF BT

Week 4

Day 1 Day 2 Day3 Day 4 Day 5 Day 6 Day 7

SR20 S50 U&B 15/30/15 SR20 1MR REST