Football Midfielder Endurance
Built for the engine room of the team. Weekly strength block focused on the aerobic-tolerant strength, repeated sprint ability, and durability that midfielders need to dominate possession and press relentlessly.
Box-to-box endurance
Repeated sprint ability
Match-day durability
Recovery between efforts
High-intensity pressing
Program Details
Who Is This For?
Week 1
Strength Endurance
Build the strength that lasts through the full 90 minutes.
50 min6 exercises
Goblet Squat
4 sets × 15 reps · Rest 45 sec
Romanian Deadlift
4 sets × 12 reps · Rest 60 sec
Walking Lunges
3 sets × 20 total · Rest 45 sec
Step-Ups
3 sets × 15 each · Rest 45 sec
Plank
3 sets × 60 sec · Rest 30 sec
Russian Twists
3 sets × 30 reps · Rest 30 sec
Rest Day
Training day
0Repeated Sprint
Build the ability to sprint repeatedly with minimal recovery.
45 min6 exercises
Box Jumps
4 sets × 8 reps · Rest 60 sec
Split Squat Jumps
4 sets × 8 each · Rest 60 sec
Kettlebell Swings
4 sets × 15 reps · Rest 45 sec
Burpees
3 sets × 10 reps · Rest 60 sec
Mountain Climbers
3 sets × 30 sec · Rest 30 sec
Lateral Bounds
3 sets × 10 each · Rest 45 sec
Rest Day
Recovery or match
0Core & Recovery
Core work and active recovery to maintain performance.
35 min6 exercises
Dead Bug
3 sets × 12 each · Rest 30 sec
Side Plank
3 sets × 45 sec each · Rest 30 sec
Pallof Press
3 sets × 12 each · Rest 45 sec
Hip Flexor Stretch
2 sets × 45 sec each · Rest 30 sec
Glute Bridge March
3 sets × 10 each · Rest 30 sec
Foam Rolling
5 min
Rest Day
Rest Day