WORK BLOCK

WEEK 1 WEEK 2 Week 3 Week 4 Week 5 Week 6

Model Overload Underload Overload Underload Overload Underload Overload Underload Overload Underload Overload Underload

11v11-8v8 7v7-5v5 11v11-8v8 7v7-5v5 7v7-5v5 4v4-3v3 7v7-5v5 4v4-3v3 4v4-3v3 11v11-8v8 4v4-3v3 11v11-8v8
2 series of 6 x 1 mins 2 series of 6 x 1 mins
2 x 15 mins 4 x 2 mins with 3 x 11 mins 4 x 2.25 mins 4 x 4 mins with 2 6 x 1 mins 4 x 4.5 mins with 6 x 1 mins 3 x 5.5 mins 3 x 6 mins with 2
with 3 min rest. 4 mins with 2.5 min rest. 4
with 2 rest 2 rest with 2 rest with 2 rest rest with 3 rest 2 rest with 2.5 rest between series with 2 rest mins between series rest
Explosivity Preparation Exercises (EPE) Football Sprints With Minimum Rest Football Sprints With Maximum Rest
CYCLE 1

FRIENDLY GAME

FRIENDLY GAME

FRIENDLY GAME

FRIENDLY GAME

COMPETITIVE GAME
6x60m sprints 7x50m sprints (@ 8x40m sprints 9x30m sprints 2 Series of 6*15 m 2 Series of 7*15 m 6/4/2 Sprints over 7/4/2 Sprints over

NO GAME
(@ 60% effort) 70% effort) with (@ 80% effort) (@ 90% effort) sprints with 10 sec sprints with 10 sec 5/15/25m with 5/15/25m with
with 60 secs rest. 50 secs rest. with 40 secs rest. with 30 secs rest. rest between rest between 30/45/60 sec rest - 30/45/60 sec rest -
Stopping Stopping distance Stopping Stopping sprints / 4 mins sprints / 4 mins 4 mins between 4 mins between
distance is 6m is 5m distance is 4m distance is 3m between series between series series series

11v11-8v8 7v7-5v5 11v11-8v8 7v7-5v5 7v7-5v5 4v4-3v3 7v7-5v5 4v4-3v3 4v4-3v3 11v11-8v8 4v4-3v3 11v11-8v8
2 series of 6 x 1 mins 2 series of 6 x 1 mins
3 x 11 mins 4 x 2.25 mins 3 x 12 mins 4 x 2.5 mins 4 x 4.5 mins 6 x 1 mins 4 x 5 mins with 2 6 x 1 mins 3 x 6 mins 3 x 6.5 mins with
with 2.5 min rest. 4 with 2 min rest. 4 mins
with 2 rest with 2 rest with 2 rest with 2 rest with 2 rest with 2.5 rest rest with 2 rest mins between series with 2 rest between series 2 rest
Explosivity Preparation Exercises (EPE) Football Sprints With Minimum Rest Football Sprints With Maximum Rest
CYCLE 2 2 Series of 7*15 2 Series of 8*15 7/5/2 Sprints
7/4/2 Sprints
COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME
8x40m sprints 8x40m sprints (@ 9x30m sprints 9x30m sprints m sprints with m sprints with over 5/15/25m
(@ 80% effort) 80% effort) with (@ 90% effort) (@ 90% effort) over 5/15/25m
10 sec rest 10 sec rest with 30/45/60
with 40 secs rest. 40 secs rest. with 30 secs rest. with 30 secs rest. with 30/45/60
Stopping Stopping distance Stopping Stopping
between sprints between sprints sec rest - 4
sec rest - 4 mins
distance is 4m is 4m distance is 4m distance is 4m / 4 mins / 4 mins mins between
between series
between series between series series
11v11-8v8 7v7-5v5 11v11-8v8 7v7-5v5 7v7-5v5 4v4-3v3 7v7-5v5 4v4-3v3 4v4-3v3 11v11-8v8 4v4-3v3 11v11-8v8

2 series of 6 x 1 mins 2 series of 6 x 1 mins

3 x 12 mins 4 x 2.5 mins 3 x 13 mins 4 x 2.75 mins 4 x 5 mins with 2 6 x 1 mins 4 x 5.5 mins with 6 x 1 mins 3 x 6.5 mins 3 x 7 mins with 2
with 2 min rest. 4 mins with 1.5 min rest. 4
with 2 rest with 2 rest with 2 rest with 2 rest rest with 2 rest 2 rest with 1.5 rest between series with 2 rest mins between series rest
Explosivity Preparation Exercises (EPE) Football Sprints With Minimum Rest Football Sprints With Maximum Rest
CYCLE 3 2 Series of 8*15 2 Series of 9*15 7/5/3 Sprints
7/5/2 Sprints
COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME
8x40m sprints 8x40m sprints (@ 9x30m sprints 9x30m sprints m sprints with m sprints with over 5/15/25m
(@ 80% effort) 80% effort) with (@ 90% effort) (@ 90% effort) over 5/15/25m
10 sec rest 10 sec rest with 30/45/60
with 40 secs rest. 40 secs rest. with 30 secs rest. with 30 secs rest. with 30/45/60
Stopping Stopping distance Stopping Stopping
between sprints between sprints sec rest - 4
sec rest - 4 mins
distance is 4m is 4m distance is 4m distance is 4m / 4 mins / 4 mins mins between
between series
between series between series series
11v11-8v8 7v7-5v5 11v11-8v8 7v7-5v5 7v7-5v5 4v4-3v3 7v7-5v5 4v4-3v3 4v4-3v3 11v11-8v8 4v4-3v3 11v11-8v8

2 series of 6 x 1 mins 2 series of 6 x 1 mins

3 x 13 mins 4 x 2.75 mins 3 x 14 mins 4 x 3 mins 4 x 5.5 mins 6 x 1 mins 4 x 6 mins with 2 6 x 1 mins 3 x 7 mins 3 x 7.5 mins with
with 1.5 min rest. 4 with 1 min rest. 4 mins
with 2 rest with 2 rest with 2 rest with 2 rest with 2 rest with 1.5 rest rest with 1 rest mins between series with 2 rest between series 2 rest
Explosivity Preparation Exercises (EPE) Football Sprints With Minimum Rest Football Sprints With Maximum Rest
CYCLE 4 2 Series of 9*15 2 Series of 10*15 8/5/3 Sprints
7/5/3 Sprints
COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME
8x40m sprints 8x40m sprints (@ 9x30m sprints 9x30m sprints m sprints with m sprints with over 5/15/25m
(@ 80% effort) 80% effort) with (@ 90% effort) (@ 90% effort) over 5/15/25m
10 sec rest 10 sec rest with 30/45/60
with 40 secs rest. 40 secs rest. with 30 secs rest. with 30 secs rest. with 30/45/60
Stopping Stopping distance Stopping Stopping
between sprints between sprints sec rest - 4
sec rest - 4 mins
distance is 4m is 4m distance is 4m distance is 4m / 4 mins / 4 mins mins between
between series
between series between series series
11v11-8v8 7v7-5v5 11v11-8v8 7v7-5v5 7v7-5v5 4v4-3v3 7v7-5v5 4v4-3v3 4v4-3v3 11v11-8v8 4v4-3v3 11v11-8v8

2 series of 6 x 1 mins 2 series of 6 x 1.5 mins

3 x 14 mins 4 x 3 mins with 3 x 15 mins 4 x 3.25 mins 4 x 6 mins with 2 6 x 1 mins 4 x 6.5 mins with 6 x 1.5 mins 3 x 7.5 mins 4 x 6 mins with 2
with 1 min rest. 4 mins with 0.45 min rest. 4
with 2 rest 2 rest with 2 rest with 2 rest rest with 1 rest 2 rest with 1 rest between series with 2 rest mins between series rest
Explosivity Preparation Exercises (EPE) Football Sprints With Minimum Rest Football Sprints With Maximum Rest

CYCLE 5 2 Series of 3 Series of 7*15 8/6/3 Sprints

8/5/3 Sprints
COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME
8x40m sprints 8x40m sprints (@ 9x30m sprints 9x30m sprints 10*15 m sprints m sprints with over 5/15/25m
(@ 80% effort) 80% effort) with (@ 90% effort) (@ 90% effort) over 5/15/25m
with 10 sec rest 10 sec rest with 30/45/60
with 40 secs rest. 40 secs rest. with 30 secs rest. with 30 secs rest. with 30/45/60
Stopping Stopping distance Stopping Stopping
between sprints between sprints sec rest - 4
sec rest - 4 mins
distance is 4m is 4m distance is 4m distance is 4m / 4 mins / 4 mins mins between
between series
between series between series series

11v11-8v8 7v7-5v5 11v11-8v8 7v7-5v5 7v7-5v5 4v4-3v3 7v7-5v5 4v4-3v3 4v4-3v3 11v11-8v8 4v4-3v3 11v11-8v8

2 series of 6 x 1.5 mins 2 series of 6 x 2 mins

3 x 15 mins 4 x 3.25 mins 4 x 12 mins 4 x 3.5 mins 4 x 6.5 mins 6 x 1.5 mins 4 x 7 mins with 2 6 x 2 mins 4 x 6 mins 4 x 6.5 mins with
with 0.45 min rest. 4 with 0.3 min rest. 4
with 2 rest with 2 rest with 2 rest with 2 rest with 2 rest with 1 rest rest with 1 rest mins between series with 2 rest mins between series 2 rest
Explosivity Preparation Exercises (EPE) Football Sprints With Minimum Rest Football Sprints With Maximum Rest
CYCLE 6 3 Series of 7*15 3 Series of 8*15 8/6/4 Sprints
8/6/3 Sprints
COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME

COMPETITIVE GAME
8x40m sprints 8x40m sprints (@ 9x30m sprints 9x30m sprints m sprints with m sprints with over 5/15/25m
(@ 80% effort) 80% effort) with (@ 90% effort) (@ 90% effort) over 5/15/25m
10 sec rest 10 sec rest with 30/45/60
with 40 secs rest. 40 secs rest. with 30 secs rest. with 30 secs rest. with 30/45/60
Stopping Stopping distance Stopping Stopping
between sprints between sprints sec rest - 4
sec rest - 4 mins
distance is 4m is 4m distance is 4m distance is 4m / 4 mins / 4 mins mins between
between series
between series between series series