I want you to experiecne the full value and gains behind a well programmed Foundational Ph

There is a big stigma that footballer's don't do weights or know how to train. If you are not a f
First of all, if you do lift great! We are known to work hard with the ball so let's keep that sam

What is the foundatoinal phase?

The foundational phase is focused around building a strong pillar so that your body can adapt

Why is the foundation first and important?

Perform everything with high intensity after you have mastered the technique.

What’s next?
There are 3 more phases after this one:
Hypertrophy - Aimed to build size and strength as an athlete. Essentially muscle that is not jus
Max Strength - This is to build overall maximal strength like the name entails.
Strength/Conversion to Power - More advanced training known as complex training ex: squats
Available on my site!
https://www.armasdfw.com/training-programs

What is RPE? Rate of Perceived Exertion

This is the intensity of the exercise (e.g. RPE 7 = 7/10 difficulty). If you're still confused think of

How to open links on phone?

Download excel application (free)

HOW TO ORGANIZE SCHEDULE

HOW TO READ PROGRAM

Add cool downs?

Cool downs are more mental than performance enhancing. Yes, research shows us there is
maybe a slight benefit physical and mental (and I'm all for it) and if that's the case you can
definitely use some of the stretches from the warm up. Light 5 min bike and or stretching tight
areas.
med Foundational Phase for the athlete.
rain. If you are not a footballer, I'm glad you found my program it will help with your sport too!
so let's keep that same energy for the weightroom and performance.

t your body can adapt and overcome any future exercises/programs.

muscle that is not just for show.

plex training ex: squats followed by jumps) used to maximize strength and power on the field.

still confused think of it as 3 reps shy of failure where RPE 8 is 2 shy of failure.
our sport too!

on the field.
 THE ULTIMATE FOOTBALLER - FOUNDATION v. 3.0
A - Upper Push/Lower Pull B - Upper Pull/Lower Push C - Full Body
GYM WARM UP (reps in description) GYM WARM UP (reps in description) GYM WARM UP (reps in description)
Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4
NOTES NOTES NOTES
KB Swings DB Jump Squat #1 Hinge Chest Pass
RPE 7 RPE 7 RPE 8 RPE 8 RPE 6 RPE 6 RPE 5 RPE 5 #2 Medicine Ball Slam
10 12kg 10 10 10 5 5 5 5 Keep weight under 10lbs/4.5kg
POWER

POWER

POWER
Perfom Perfom Perfom
10 12kg 10 10 10 as a 5 5 5 5 as a Both exercices as a
10 10 10 circuit. 5 5 5 circuit. 10 REPS x 3 sets circuit.
Quad Hip Flexor Stretch Rest 60s ANKLE 4 POINT HOP Rest 60s Each Week Rest 60s
between between between
5ea ✔️ 5ea 5ea 5ea
sets :15s :15s :20s :20s
sets Elevated Pigeon Stretch sets
5ea ✔️ 5ea 5ea 5ea :15s :15s :20s :20s 6ea 6ea 6ea 6ea
:15s :20s :20s 6ea 6ea 6ea 6ea

1L Slider Eccentric Split Squat Overhead Press - DB - 1/2 Kneel

NOTES NOTES NOTES
4 seconds 4 sec 3 sec 4 sec RPE 7 RPE 8 RPE 8 RPE 9 RPE 7 RPE 8 RPE 8 RPE 9
6ea ✔️ 6ea 8ea 8ea 12ea 10ea 8ea 6ea 12ea 10ea 8ea 6ea
PRIMARY STRENGTH

PRIMARY STRENGTH

PRIMARY STRENGTH
As the reps 6ea ✔️ 6ea 8ea 8ea 12ea 10ea 8ea 6ea 12ea 10ea 8ea 6ea
drop each 6ea 8ea 8ea 10ea 8ea 6ea Perfom 10ea 8ea 6ea
week, load as a
should DB or BB bench press CHIN UPS Kickstand RDL
Perfom circuit. Perfom
increase as RPE 7 RPE 8 RPE 8 RPE 9 as a RPE 8 RPE 8 RPE 9 RPE 10 Rest 60s RPE 7 RPE 8 RPE 8 RPE 9 as a
well. 12 10kg 10 8 6 circuit. 2/f 2/f 1/f f between 12ea 10ea 8ea 6ea circuit.
12 10kg 10 8 6 Rest 60s 2/f 2/f 1/f f sets 12ea 10ea 8ea 6ea Rest 60s
Pay attention between between
to RPE (info 10 8 6 2/f 1/f f 10ea 8ea 6ea
sets 2/f = 2 sets
on tab 1) 1/2 KNEEL Pall Off Press Dead Bug Resisted shy of Forward Bear Crawl
8ea ✔️ 10ea 10ea 12ea 8ea 8ea 10ea 12ea failure 10ea 12ea 15ea 15ea
8ea ✔️ 10ea 10ea 12ea 8ea 8ea 10ea 12ea 10ea 12ea 15ea 15ea
10ea 10ea 12ea 8ea 10ea 12ea 12ea 15ea 15ea

Barbell Romanian Deadlift (RDL) Squat 3 Position Hold (Top, middle and bottom) Chin Up ECCENTRICS Only (4 sec)
RPE 7 RPE 8 RPE 8 RPE 9 NOTES RPE 7 RPE 8 RPE 8 RPE 9 NOTES RPE 8 RPE 8 RPE 9 RPE 10 NOTES
12 20kg 10 8 6 :10e :10e :10e :10e 6 6 6 6
12 20kg 10 8 6 :10e :10e :10e :10e 6 6 6 6
10 8 6 :10e :10e :10e 6 6 6
SUPPLEMENTAL

SUPPLEMENTAL

SUPPLEMENTAL
Incline Dumbbell Bench Press - 1A Supported Row - 1A - DB ATG SPLIT SQUAT
RPE 7 RPE 8 RPE 8 RPE 9 RPE 7 RPE 8 RPE 8 RPE 9 RPE 7 RPE 7 RPE 7 RPE 7
8ea 7.5kg 10ea 10ea 12ea Perfom 8ea 10ea 10ea 12ea Perfom 8ea 8ea 10ea 12ea Perfom
as a as a as a
8ea 7.5kg 10ea 10ea 12ea
circuit. 8ea 10ea 10ea 12ea
circuit. 8ea 8ea 10ea 12ea
circuit.
10ea 10ea 12ea Rest 60s 10ea 10ea 12ea Rest 60s 8ea 10ea 12ea Rest 60s
Elbow Plank Hold between Copenhagen Elbow Plank between PRONE YTW between
sets sets sets
:30 x2 :30 x3 :40 x3 :45 x3 :25ea x2 :30ea x3 :30ea x3 :35ea x3 x8each x3 sets
Ankle Rocker #1 ANKLE 4 POINT HOP Ankle Rocker #2
:30s ✔️ :35s :40s :40s :30s :35s :40s :40s
:15-20s x3
:30s ✔️ :35s :40s :40s Increase distance weeks after week 2/3 :30s :35s :40s :40s

Triceps Rope Pushdown Biceps Dumbbell Curl - Alternating Triceps Dumbell Bentover Extension
EXTRA

EXTRA

EXTRA

NO LINK NO LINK NO LINK

10 ✔️ 12 12 14 DO ANY 10 12 12 14 DO ANY 10 12 12 14 DO ANY
VARIETY VARIETY VARIETY
10 ✔️ 12 12 14 10 12 12 14 10 12 12 14
 A DAY (ACCELERATION)
PLYOMETRICS WEEK
EXERCISE 1 NCM 2 NCM 3 CM 4 CM
A1 Pogos In Place Continuous 2 x10r 2 x10r 2 x10r 2 x10r
B1 Single Leg Broad Jump to Two 2s x3e 3s x3e 3s x3e 3s x3e
B2 DOUBLE BROAD JUMP 2s x 3 3s x 3 3s x 3 3s x 3

sec = seconds, s = sets, r = reps, e/ea= reps each leg

B DAY (MULTIDIRECTIONAL)
PLYOMETRICS WEEK
EXERCISE 1 NCM 2 NCM 3 CM 4 CM
SHUFFLE TO HURDLE JUMP 2s x3e 3s x3e 3s x3e 3s x3e
LATERAL STABILITY HURDLE BOUND 2s x3e 3s x3e 3s x3e 3s x3e
ROTATIONAL STABILITY 180 BOUND 2s x3e 3s x3e 3s x3e 3s x3e

C DAY (TOP SPEED)

PLYOMETRICS WEEK
EXERCISE 1 NCM 2 NCM 3 CM 4 CM
POGOS IN PLACE CONTINUOUS 2 x10r 2 x10r 2 x10r 2 x10r
CONTINUOUS HURDLE JUMPS 2s x5 3s x5 3s x5 3s x5
CONTINUOUS ALT LUNGE JUMPS 2 x3e 3s x3e 3s x3e 3s x3e
 Everything needs to be done
REST WHAT DOES NCM, CM, DC,MAX intent
& C STAND and as fast
FOR?CLICK and
ME TO FIND OUT
:30sec
powerful as possible.
:30sec
30sec

REST
:30sec
:30sec
:30sec

REST
:30sec
:30sec
:30sec
PLYO ONLY WARM UPFor full plyo and speed warm up check next slide.
 ACCELERATION
WARM UP PLAYLIST (reps in description)
WALL DRILLS & ACCELERATION WEEK
EXERCISE 1 2 3
A1 SINGLE LEG HOLD :30e :30e :30e
A2 LOAD AND LIFT x5e x5e x5e
B1 FALLING STARTS SPRINT x4s x10 yrd x4s x10 yrd x4s x10 yrd
D1 PUSH UP POSITION TO SPRINT x2s x15 yrd x3s x15 yrd x4s x15 yrd
TOTAL VOLUME 70yds 85yds 100yds

LATERAL/MULTIDIRECTIONAL
WARM UP PLAYLIST (reps in description)
WALL DRILLS & ACCELERATION WEEK
EXERCISE 1 2 3
A1 LATERAL SINGLE LEG HOLD :30e :30e
B1 LATERAL LOAD AND LIFT x5e x5e x5e
BAND: PUSH TO BASE + DECEL 2s x4e 2s x4e 2s x5e
CROSSOVER SPRINT 10 TO DECEL x2ea x3ea x3ea
SHUFFLE 5-5 x2e x2e x2e

TOP SPEED and MULTI

WARM UP PLAYLIST (reps in description)
WALL DRILLS & ACCELERATION WEEK
EXERCISE 1 2 3
A1 Figure 4 Three Leg Positions x3ea x3ea
A2 Full Cycle x5e x5e x5e
8 CONE CYCLE DRILL MARCH 3e 3e 2e
CROSSOVER SPRINT 10 TO DECEL x2ea x3ea x3ea
BUILD TO SPRINT 15yrds + _____ 4s x 15 yds 5s x 15 yds 5s x 20 yds
TOTAL VOLUME 45yds 60yds 80yds
n)
K
4 REST WITH PARTNER ALTERNATIVE
:30e IF PARTNER AVAILABLE ADD THE FOLLOWING WITH BAND
x5e 2-3 reps each for 15 yards
x4s x10 yrd :60s B1 BAND/BUNGEE RESISTED MARCH
x5s x15 yrd :90s C1 BAND/BUNGEE RESISTED BOUND
115yds

n)
K
4 REST

2s x5e :45-90s
x3ea 60s
x3e 1-2min

n)
K
4 REST

2e :30sec
x3ea 60s
5s x 20 yds FULL
100yds
ATIVE
LOWING WITH BAND
ds
MARCH
OUND