La MEJOR PLANIFICACIÓN física para FUTBOLISTAS este VERANO

Key wellness & performance strategies for footballers training in summer (off-season)

1) Start with planning that matches reality (not an “ideal” schedule)

• Gather info first: season end → club preseason return (or your estimated return date).
• Map your available training weeks: some players have ~3–6 weeks; others more.
• Add personal constraints: vacations, family/social time, work/commitments.
• Make training flexible around resources:
  • If there’s no gym during travel, use field work and adapt to available equipment (e.g., a hotel gym).
• Mindset: “Everything is always better done than perfect.” Don’t delay—adapt and start.

2) Do functional + performance evaluations (then individualize training)

Functional evaluations (mobility/stability/flexibility), especially around:

• Ankles (mobility affects knee mechanics and landing)
• Hips (e.g., internal rotation)
• Shoulder/knee/hip/ankle stability

Performance evaluations (what’s measured on the field matters):

• Strength, power, speed
• Ability to repeat efforts
• Reactive strength
• Horizontal strength

Re-evaluate often:

• Every few weeks / across weeks-long cycles to prevent:
  • training becoming flat (no improvement), or
  • performance worsening due to overload/fatigue/injury

Build a “performance profile” to match the right training method to the athlete:

• Example logic: the same 30m time doesn’t mean the same training needs—one athlete may need acceleration emphasis, another top-speed emphasis.

3) Off-season weekly structure (covers everything without overreaching)

Example full week (when you have enough days):

• Mon: Lower body strength (gym)
• Tue (AM): Upper body strength
  • PM: Speed & acceleration or agility & change of direction (COD)
• Wed: Recovery + mobility + core (rest/active recovery)
• Thu: Upper body again (switch focus: speed/acceleration vs COD)
• Fri: Pure power (short, high-quality plyometrics + Olympic-derivative work)
• Sat: Intermittent endurance / HIIT-style conditioning (repeat efforts)
• Sun: (implicitly recovery/off)

If you have fewer days:

• Pick 2 priorities based on your needs (don’t try to do everything):
  • endurance, speed, acceleration, COD/agility, upper-body strength for duels, lower-body strength/power
• Aim for at least two field sessions + two gym sessions if possible (for 3–4 day schedules).
• If sessions are combined: use hybrid sessions (strength block + conditioning/speed/agility block in the same workout).

4) Strength sessions: build load tolerance (key injury-prevention factor)

• Target intensity above ~80% (depending on experience and prior training).
• Build tolerance so preseason doesn’t “crush” you:
  • Otherwise: by day 2 you’re exhausted → by day 4 (double sessions) you’re depleted → higher injury risk.
• Use base lifts (avoid trendy “Instagram circuits”):
  • squat, deadlift, RDL/hinge variations, step-ups

Example session architecture (blocks):

• mobility/activation/isometrics/short plyometric contacts → strength blocks → unilateral auxiliary work

Volume approach (example guidance):

• ~2–4 sets, 3–6 reps for strength emphasis
• Leave reps “in reserve” (avoid failure)

5) Hypertrophy vs strength ranges (so you train the right goal)

• Hypertrophy: ~8–12 reps, 2–4 sets, closer to muscle failure (more fatigue/pump)
• Strength: ~3–6 reps, about 2–3 sets, >80% intensity, structured to reduce fatigue while training heavy
• Split upper-body volume across two days (push/pull twice) to improve recovery and quality.

6) Field sessions: session flow & quality cues

For speed (typical components):

• Mobility → activation → core → plyometrics/isometrics
• Then blocks like:
  • acceleration technique + structured acceleration distances
  • conditioning/running tasks (e.g., 30m/60m straight lines, curves, sometimes with ball)

For agility/COD:

• Same general structure, but COD is emphasized through:
  • turns in multiple directions
  • decision-making (with/without ball)
  • examples: shuttle, COD three-way, 45°/90°/180° turns

Spacing for recovery (example logic):

• Speed on Tuesday → Wednesday + Thursday morning recovery → COD only Thursday afternoon
  • roughly 36–40+ hours to preserve session quality.

7) Recovery is part of training (use sleep + modalities)

Recovery session ideas:

• Pilates/yoga or beach/disconnection
• Walk + mobility + core
• Massage gun, compression boots, cold/hot water, etc.

Sleep:

• Prioritize 8–9 hours and “rest well”
• Mental recovery matters (not only physical recovery).

8) Power & endurance are trained differently

Friday power:

• Short, high-quality, low volume:
  • plyometrics + Olympic-derivative power work
• Key point: Power is not trained with circuits; strength is not trained with circuits.

Saturday intermittent endurance / HIIT-style:

• Purpose: address late-match fatigue, cramps, and poor repeated-effort tolerance
• Not primarily about running 8–15 km
• Use protocols such as:
  • HIIT variants (short/long intervals)
  • RST/RSA-style approaches (mentioned)
• Include mental toughness—endurance work should still be tough and fatiguing.

9) Monitor load continuously (no “just work hard” approach)

• Adapt to the athlete’s current state:
  • fatigue, energy, stress, mood, muscle pain
  • medical visits / last-minute schedule changes
• Control training load using tools like:
  • wellness questionnaires
  • RPE/RP
  • tonnage
  • GPS data

Training definition:

evaluate → plan → individualize → re-evaluate → control load → achieve results

10) Off-season rest limit

• Recommended rest after the season: 10–15 days maximum
• Even if you played all year: don’t exceed ~15 days
• If you didn’t play much: take at least a week to mentally switch off.

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Presenters / sources

• Presenter: Daniel Pereira (public face of the FFR program)
• Program/coaching sources mentioned:
  • coaches within the FFR team — Pablo Velasco
  • performance specialists Julián, Facundo, Santiago, José
• Athletes referenced: Pablo Santiago, Rubén García, Ramón Cardén, Pablo Velasco (coach), Eric (participant mentioned), Romero (viewer greeting), Dakar 2404 (viewer question), Alexo Mar Gutiérrez (viewer question)
• Additional cited program elements: “FFR program” and “FFR footballer managers” (branding/role implied by the speaker)