FITNESS ONLY PROGRAM

Improving your fitness is what will take you to the next level, and
this program is what’s going to get you there.
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ABOUT THE PROGRAM

This is not an in-season program. This is not a program to run while you
are doing a ton of team training or playing games every few days.
This is a program for players who think their fitness has been holding
them back. This is a program for players who have about 1 month to
train fitness HARD. Yes, you can do other training. You can play some
games, train by yourself, train with other people, even do gym work
(although I wouldn’t do too much of this). The main focus of your
training while running this program should be THIS PROGRAM and get
AS FIT AS POSSIBLE for football. Ideally, you would follow this program
in the offseason and start 5 weeks before your season or preseason
starts to allow you to train for 4 weeks and then have 1 week off from
fitness training. Alright, let’s get into it…
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WORKOUT 1

A: Half Mile Hard Starts.

Run a half mile (or 800m) as fast as you can. This is 2 laps of a track. Time your run. Rest 2 minutes before running again. Take the time you ran
the first 800m in and add 10 seconds to it. Try to run the 2nd half mile in that time (no more than 10 seconds slower than the 1st half mile). If
you achieve that goal, you can run again, but if not end the workout there. Repeat the process for any further half mile runs, adding 10
seconds to allotted time for each future run. When you fail to run the half mile within the allotted time your workout is over.

C: B: 400m Hard Starts.

Run a quarter of a mile (or 400m) as fast as you can. This is 1 lap of a track or 4 lengths of a soccer field. Time your run. Rest 60-90 seconds
before running again. Take the time you ran the first 400m in and add 5 seconds to it. Try to run the 2nd 400m in that time (no more than 5
seconds slower than the 1st half mile). If you achieve that goal, you can run again, but if not end the workout there. Repeat the process for
any further 400m runs, adding Repeat the process for any further 400m runs, adding 5 seconds to allotted time for each future run. When you
fail to run the 400m within the allotted time your workout is over.
C: 70m Hard Start Descending Sprints.
Place 8 cones down every 10 meters (10 large steps) in a straight line. There will be 70m between the 1st and last cones. Sprint 70m from the
1st cone (starting position) to the last cone, turn around and walk or jog back to the starting position. Sprint 60m to the 2nd to last cone, turn
around and walk or jog back to the starting position. Repeat until you have sprinted 70, 60, 50, 40, 30, 20, and 10m and have walked or
jogged back to the starting position. Rest 2 minutes and repeat. Remember that a sprint means you are moving as fast as possible.
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WORKOUT 2

A: 10x10 Sprints.
Place 3 cones down in a straight line with 10 meters (10 big steps) distance between them. Sprint 10m from the 1st cone to the 2nd cone,
decelerate over the next 10m from the 2nd cone to the 3rd cone. Turn around and repeat. Do 10 sprints. Then rest 90 seconds to 2 minutes
and repeat. Remember that a sprint means you are moving as fast as possible.
B: Diamond 10x10 Sprints.
Place 4 cones down in a diamond shape ensuring that the points of the diamond are each 10m (10 big steps) away from the cones in the
middle. Start at one point of the diamond. Sprint right to the cone 10m away, turn while keeping low, and continue sprinting to the opposite
point of the diamond. Start decelerating only after you have reached the cone at the point of the diamond. Turn around, walkback to your
original starting position, and repeat. Do 10 sprints. Then rest 90 seconds to 2 minutes and repeat. Remember that a sprint means you are
moving as fast as possible.
C: 180 Degree 10x10 Sprints.
Place 3 cones down in a straight line with 10 meters distance between them (the same as the regular 10x10 sprints). Start at the middle cone.
Sprint 10m to one of the outside cones, cut and sprint back to the middle cone, decelerate to the last cone. Walk back to the starting
position and repeat this process 10 times. Rest 90 seconds to 2 minutes and repeat.
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WORKOUT 3

A: 70m Soft Start Ascending Sprints.

Place 8 cones down every 10 meters (10 large steps) in a straight line. There will be 70m
between the 1st and last cones. Sprint 10m from the 1st cone (starting position) to the 2nd
cone, turn around and walk or jog back to the starting position. Sprint 20m to the 3rd cone,
turn around and walk or jog back to the starting position. Repeat until you have sprinted 10,
20, 30, 40, 50, 60, and 70m and have walked or jogged back to the starting position. Rest 2
minutes and repeat. Remember that a sprint means you are moving as fast as possible.
B: 100m Soft Starts.
Sprint 100 meters (1 length of a soccer field or 100 big steps) as fast as you can. Rest 100
seconds. Sprint 100m again as fast as you can. Rest 90 seconds. Repeat, shaving 10
seconds off your rest time after each sprint until you rest 10 seconds and then sprint 100m.
Rest 2 minutes and repeat.
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For example:

Day Training
Monday Football training + Workout 1
STRUCTURE
Tuesday Football training

To best prepare for the season I Wednesday Football training + Workout 2

would do each of the workouts
above 1x/week with at least a day
between workouts. Thursday Football training

Friday Football training + Workout 3

Saturday Football training

Sunday REST
 Ideally you will begin this program at least 5 weeks
before you need to display the fitness that you are
building up (i.e. in preseason or in an important trial).
This will allow you 4 weeks of training before you take
WHEN TO the last week before you need to display your fitness off
from strict fitness work. That does not mean it would be
START a week of full rest. During that week I would focus
mostly on technical training and playing soccer as
much as I could. If you need to shorten this program
you could do 3 weeks of training or even just 2 weeks of
training, followed by the week off from strict fitness work.

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 Day 1 Day 2 Day 3
Week 1 Workout 1A: Up to Workout 2A: 2-4 Workout 3A: 1-2
4 sets (stop at 4 if sets sets
you have not

PUTTING IT ALL Week 2

failed by then)
Workout 1A: Up to Workout 2A: 4-6 Workout 3A: 2-3

TOGETHER 8 sets of (stop at 8

if you have not
failed by then)
sets sets

Week 3 Workout 1B: Up to Workout 2B: 4-6 Workout 3A: 3-4

10 sets (stop at 10 sets sets
if you have not
failed by then)
Week 4 Workout 1C: Up to Workout 2C: 4-6 Workout 3B: 1-3
7 sets sets sets

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If I could only do 2 workouts per week or in a

given week, I would skip workout 3 while still
ensuring at least 1 day (and preferably 2 days) of
MODIFICATIONS rest between workouts 1 and 2. If I could only do 1
workout per week or in a given week, I would do
workout 2.
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You can extend this program to 5 or 6 weeks if that is

the amount of time you have to get fit (perhaps for
preseason with a team). Do this by repeating week 4
for a 2nd or even 3rd time. REMEMBER to take 1 week
off from fitness training at the end of this program to
allow yourself to recover. If you are going into
preseason for example, you should do this program
for 4, 5, or 6 weeks, then rest 1 week before starting
MODIFICATIONS preseason. 4 weeks should be enough time to get fit,
and 6 weeks is certainly enough. If, however, you
CONTINUED only have 3 or 4 weeks to get fit, start at the
beginning of the program, go through 2 or 3 weeks,
then take the final week to rest, recover, do
technical training, and play. Do not make the
mistake of doing fitness training right up until the
moment you need to demonstrate the fitness level
you have built up, always give yourself a week off
from strict fitness training.
Obviously, you will be playing with other
people and doing individual technical training
while working on your fitness goals. In an ideal
world, you will also not completely abandon
speed, agility, and strength training while
undertaking this program, you will just not put
as big of an emphasis on them. The 2 OTHER
minimalist speed, agility, and strength sessions I
would do (each 1x per week) while running TRAINING TO
the ‘Fitness Only Program’ can be found on
the following page. I would do these sessions INCLUDE
on the same days as 2 of the fitness sessions in
this program, either immediately before the
fitness work or several hours before. If you can
only do 1 per week just rotate which you do
each week.
SPEED, AGILITY, AND STRENGTH WORK
Order Movement Rest Week 1 Order Movement Rest Week 1

Warmup General Warmup NA 5-10 minutes Warmup General Warmup NA 5-10 minutes

Speed A Multidirectional ~30 seconds 3 x10 Speed A Multidirectional ~30 seconds 3 x10
Pogos Pogos

Speed B Straight Leg ~30 seconds 3 x 10 yards

Speed B Wall Drives ~1 minute 3 x 10 Bounds
Speed C Accelerations 30 seconds 4 x 10 yards Speed C Max Speed Work 30 seconds 2 x 40 yards
(sprint from per 10 yards (sprint from per 10 yards
standing start) sprinted standing start) sprinted

Speed D Hops 1 minute 2-3 x 4-8

Speed D Bounds 1 minute 2-3 x 6
Strength A Split Squat 2 minutes 2-3 x Up to 1
Isometric with Heel minute Strength A Split Squat 2 minutes 2-3 x Up to 1
Raise Isometric with Heel minute
Raise
Technical Insert Technical NA NA
Technical Insert Technical NA NA
Work (optional)
Work (optional)
Fitness From this program Fitness From this program
 I appreciate you so much for not only downloading this
document but also for making it to the end (most
footballers won’t). You’re not most footballers though,
are you? You’re different. You take this seriously. Don’t
you? You are going to make it. Aren’t you?

THANK Don’t forget to check out my FREE technical training

program BECOME A BALLER if you want to become the
YOU!!! best player you can be.
Don’t forget to check out my FREE MENTAL TRAINING
CHECKLIST that will help you walk onto the field for
every game and play with complete confidence.
Don’t forget to check out DS FOOTBALL ACADEMY if you
need support in your journey to playing professionally.

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