1 WEEK FULL

TRAINING
PROGRAM
By @theprofessionaldiary
 P R E F A C E
Copyright Notice

No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or
mechanical, including photocopying, recording, or by any informational storage or retrieval
system without expressed written, dated and signed permission from the author. All copyrights
are reserved.

Disclaimer

The information provided in this guide is for educational purposes only. We are not doctors and
this is not meant to be taken as medical advice. The information provided in this guide is based
upon our experiences as well as our interpretations of the current research available. The advice
and tips given in this download are meant for healthy adults only. You should consult your
physician to ensure tips given in this course are appropriate for your individual circumstances. If
you have any health issues or pre-existing conditions, please consult with your physician before
implementing any of the information provided below. This product is for informational purposes
only and the author does not accept any responsibilities for any liabilities.

@theprofessionaldiary
 O V E R V I E W
How This Program Works

This is a 1 week free taster program combining 1 full body gym workout, 1 fitness session and 2
football training sessions. We have not put exact dates on the program as everyone’s schedule is
vastly different. We cannot expect everyone to have the same schedule as us and the other
people that use this program. When you see "BLOCK OR PLYOMETRICS" in the full body workout this
means you will do the first exercise followed by the second exercise and then repeat for the
amount of sets it states. However, we suggest doing this program as follows:

Day 1: Monday - Football session, followed by a gym session

Day 2: Tuesday - Fitness session, followed by a football session

Day 3: Wednesday - Football session, followed by a gym session

Day 4: Thursday - Single Football session

The order doesn’t matter too much. What matters is staying dedicated to the program and
performing every session with intensity, focus and hunger to improve. If you're completing every
single session with that level of desire, you will see the benefits. This program should also act as a
supplement to all your other training sessions; mobility, mental and recovery to make you the
complete footballer.
 O V E R V I E W
Why a 1 week program???

We have designed this little 1 week free training program to give you an insight into what our
other programs consist of. Our other programs go into further detail and have many more
drills than what is in this program. If you’re serious about improving your game, you’ll find these
highly beneficial to your performance (you can check those out on theprofessionaldiary.com).
We highly suggest that you don’t continue using this program over the course of a long period
of time, as you will become too familiar with the exercises and see no improvement. Repeating
the program over and over; you'll start to plateau which is why you'll find our other programs
highly important to add to your training as well.

Now, the choice is yours; you made the first step to becoming the athlete you want to be, by
downloading the program. Step two; hold yourself accountable by either using a journal or the
notes section in your phone. Lastly, the little actions, decisions and habits are easy to do, but
just as easy not to do, however the slight error in judgement is either compounding for or
against you.
 O V E R V I E W
Note

This program works and it has been backed up through science and been tested thoroughly.
This program has been used by teammates at professional clubs, both us brothers use it
personally and we are letting you in on how to improve your overall game with our help. We
have given you our 100% effort in creating this program, now you must give us yours.

This program will do nothing for you if you keep it on your phone and never try any of the
sessions. The results you achieve from this program will be directly related to the amount of
work you put in.

Are you skipping sessions? Are you taking too many days off? Are you pushing yourself
further each day?

These are questions you must ask yourself and are questions only you can truthfully answer. If
you put in 95% effort, you’ll only get 95% of the success.

If your goal is to become as quick and powerful as possible, then you must push yourself
further than you ever have before.
 O V E R V I E W
One Final Word

Finally, to hold yourself to the highest accountability, publicly post the session you‘ve completed
on your Instagram story, and tag @charliemiller24 and @theprofessionaldiary. Whenever you
complete a session, we will be notified and we’ll be resharing on our pages to show thousands
of people the hard work, dedication and focus you’ve been putting in (example below). We can't
wait to see your posts and the results you achieve.

@theprofessionaldiary
 Free Training Program Schedule
Week 1 - 2
Complete Sessions throughout the week
(*Schedule planned around assumption of match on
Saturdays*)

Week 1 Plan
Monday Tuesday Wednesday Thursday
Fitness Training
Football Session 1 Football Session 1 Football Session 2
Session 1
Full Body Gym Session Football Session 2 Full Body Gym Session REST
 Full Body Gym Session
Exercise Reps Sets/Time Per Exercise Rest Time (after exercise) Main Focus Element 3

Plyometric Warm Up

Depth Jumps 4 3 10 Seconds Plyometric

Penta Jumps 4 3 30 Seconds Plyometric

Block 2

Trap Bar Dead Lift To Box Jump 6 3 15 Seconds Lower Body Explosiveness

Single Leg Dumbbell RDL's 8 (each leg) 3 25 Seconds Lower Body Hypertrohy

Block 3

Push Press 5 4 10-15 Seconds Explosive Power

Drop Row 8 4 60 Seconds Explosiveness

Conditioning Circuit

Split Stance Rotational Med Ball

12 Each side 4 10 Seconds Functional Power
Slam

Kettle Bell Pull Through 12-14 Each side 4 10 Seconds Stability + Core Strength

Weighted Deadbug 20 4 30 - 45 Seconds Stability + Core Strength

Fitness Session
 Football Specific Session 1

Warm up: dynamic movements (prepare / stimulate muscles and elevate

heart rate for session ahead.
Example: https://youtu.be/oDEGpuhN3Sc

Speed & Agility: intensity match pace (quick sharp feet in and out of the
cones).
Example: https://youtu.be/4wDA_2Y6vbQ

Ball Mastery: be light and flow (creativity with the ball at your feet). Keep
in mind, there’s no one way to do this drill; use your imagination.
Example: https://youtu.be/_wBqIGJ4rlY

CLICK ON EACH LINK FOR DEMONSTRATION OF DRILLS

 Football Specific Session 1
Bulk of the session:

Dibbling: be as fast as you can whilst maintaining good control of the football.
Balance and keeping your head up so that you're aware of your surroundings is
very important.
Example: https://youtu.be/YBrF_jBW7X0

Passing: accuracy and consistency to find the gate every time. Hit the pass with
the instep of your foot firmily and with a hight ball speed. Don’t be afraid to
overhit the pass.
Example: https://youtu.be/ZIevdSMC8Rs

Session is tailored and specific for ALL positions on the football pitch.

CLICK ON EACH LINK FOR DEMONSTRATION OF DRILLS

 Football Specific Session 2
Then second session can be a partner session (2+ people)

Warm up: dynamic movements (prepare / stimulate muscles and elevate heart rate for
session ahead.
Example: https://youtu.be/oDEGpuhN3Sc

First touch: two touch game - test your partners first touch (don’t be nice). Stay
bouncing and the balls of your feet as you wait your partners pass.
Example: https://youtu.be/cK3FaBiRn80

1). Passing, First Touch & Awareness: this drill is a fun way to improve these three
aspects of your game. Don’t be afraid to fizz the pass in to your partner (high ball
speed). Be sure to scan (look over your shoulder) and demand (shout) for the ball.
Example: https://youtu.be/X_i0RgOpLew

CLICK ON EACH LINK FOR DEMONSTRATION OF DRILLS

 Football Specific Session 2
Then second session can be a partner session (2+ people)

1). Passing, First Touch & Awareness (with pressure): this drill is ‘opposed’ meaning
your partner will be applying pressure to make the drill game realistic. Keep the
intensity and quality high.
Example: https://youtu.be/reHCQC33jbM

Box passing game/drill : this drill enables to have a lofted pass and also have a driven
pass at the same time. Try making it touch touch to keep it match realistic
Example: https://youtu.be/HwlkntPOwx8

CLICK ON EACH LINK FOR DEMONSTRATION OF DRILLS