Weekly Structure Overview

DayFocus

MDMatchMD+1Recovery + Video Review

MD+2Off / Regeneration

MD+3Strength + Individual Technical

MD+4Speed / Power + Technical

MD+5Tactical Sharpness + Light Gym

MD-1Activation + Mental Prep

Match Day (MD)

Competition

• Normal pre-match activation

• Post-match:

  • 10–15 min low-intensity cycling or jogging

  • Mobility + breathing work

  • Nutrition & hydration protocol

MD+1 – Recovery + Personalized Video Analysis

🔄 Recovery Session (30–45 min)

• 10 min bike or pool (very low intensity)

• Full-body mobility flow

• Foam rolling & soft tissue work

• Optional: massage / physio

🎥 Personalized Video Analysis (30–40 min)

Individual focus only

• 5–8 key clips from match:

  • Strengths executed well

  • 2–3 improvement moments

• Metrics reviewed:

  • Positioning

  • Decision-making speed

  • Technical execution under pressure

• End with 1–2 clear objectives for the week

📌 Example:
“Improve body orientation when receiving between lines”

MD+2 – Off / Regeneration

• Full rest OR optional:

  • Yoga / mobility

  • Light swim or walk

• Sleep focus (8–9h)

• No high CNS load

MD+3 – Strength + Individual Technical

🏋️ Gym Session – Strength (60 min)

Lower-body dominant

• Trap bar deadlift: 4×4

• Bulgarian split squat: 3×6/side

• Nordic hamstrings: 3×5

• Core anti-rotation work

• Hip & ankle prehab

⚽ Individual Technical Session (45–60 min)

High-quality, position-specific

• First-touch patterns (both feet)

• Passing under time constraint

• Position-specific movements:

  • Forwards: finishing + off-shoulder movements

  • Midfielders: scanning + half-turn

  • Defenders: receiving + long distribution

Intensity: Moderate–High, low fatigue accumulation

MD+4 – Speed, Power & Technical

⚡ Speed & Power (30–40 min)

• Sprint mechanics drills

• 5–20m accelerations

• Change of direction (game angles)

• Plyometrics (low volume, high quality)

⚽ Technical Session (30–45 min)

• Ball mastery under fatigue

• Decision-making drills

• Small-space 1v1 or reaction-based drills

📌 Keep total session time controlled to protect freshness.

MD+5 – Tactical Sharpness + Light Gym

🎯 Light Gym (30–40 min)

Upper body + neural priming

• Bench press or push-ups

• Pull-ups or rows

• Shoulder stability

• Core activation

• No failure, no soreness

🧠 Tactical / Cognitive Work

• Short video clips:

  • Upcoming opponent tendencies

  • Position-specific cues

• Visualization (10 min):

  • Key match situations

  • Personal objectives

MD-1 – Activation & Mental Readiness

⚡ Activation (20–30 min)

• Dynamic mobility

• Short accelerations

• Ball feel (touch, passing)

• Stretching & breathing

🧠 Mental Prep

• Review 1–2 personal cues from video analysis

• Confidence reinforcement

• Match plan clarity

Load Management Guidelines

• Played 70+ minutes: reduce MD+3 volume by 20–30%

• Sub or non-starter: add extra conditioning on MD+2 or MD+4

• Track:

  • RPE

  • Sleep quality

  • Muscle soreness

Optional Add-ons

• GPS data integration

• Monthly performance report

• Long-term individual development plan

• Injury history–based gym adjustments