ATHLETIC / 2 DAYS PER WEEK / ABOUT 40 MINUTES
18+ · Court & field strength foundations
Build a strength base alongside football, basketball or court practice.
Lower-body strength, controlled lateral movement and upper-body capacity support general preparation. This beginner block avoids maximal jumps and sprints; sport skill remains a separate practice.
Your weekly sessions
SESSION 1 / Controlled leg strength and lateral capacity
Leg strength & lateral control
Controlled leg strength and lateral capacity
- Supported split squat — 3 × 6–8/side · 2 min rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Dumbbell Romanian deadlift — 3 × 6–10 · 2 min rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Lateral lunge — 2 × 6–8/side · 90–120 sec rest
Glutes, quadriceps and adductors. Step sideways, sit into that hip, keep other leg long and push back to center.
- Single-leg calf raise — 2 × 10–15/side · 90–120 sec rest
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
SESSION 2 / Upper-body strength and trunk control
Upper-body support
Upper-body strength and trunk control
- Dumbbell bench press — 3 × 6–10 · 90–120 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Lat pulldown — 3 × 6–10 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Chest-supported row — 2 × 8–12 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Suitcase carry — 3 × 25–30 sec/side · 60–90 sec rest
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
- Pallof press — 2 × 8–10/side · 60 sec rest
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
How to progress
Weeks 1–2: learn the setups with 2 sets per lift. Weeks 3–5: use the listed dose and build repetitions while keeping 1–3 in reserve. Weeks 6–8: when every set reaches the top of its range at the same effort, add the smallest practical load and return to the lower end. Reduce sets for a week if performance repeatedly declines.
Adjust the plan to your starting point
Begin with 2 sets and lighter loads. No maximal strength tests are needed. Coordinate these two gym days with your sport coach and reduce lifting during dense match weeks.
Recovery and weekly placement
Put an easier day between full-body or demanding lower-body sessions. Session time includes 5–8 minutes of warming up and lighter practice sets; allow longer if technique or equipment changes need it. Add easy movement on other days without turning every rest day into another hard session.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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