How to Build Your Own Football Training Schedule (That Actually Works)

Want to improve your football fitness, speed, and recovery without burning out?

Learn how to create your weekly football training schedule step-by-step; for in-season or off-season.

If you’re trying to become the best footballer you can be; whether you’re a youth player chasing a pro career or a semi-pro trying to level up; you can’t afford to leave your football training up to Instagram or YouTube Creators…

Most players either train too much and burn out, or train inconsistently and never see real progress.

If you want to improve speed, strength, and conditioning without injury or fatigue, you need a training schedule that works with your body; not against it.

This article breaks down exactly how to build your own weekly football training plan, based on methods I’ve used with hundreds of players: from Sunday League players to Premier League Players!

Why Most Footballers Train Hard… and Still Plateau

Let’s start with a story….

Mateo, 18, is a quick and technical U20 academy winger. Jordan, 20, just broke into a semi-pro first team.

Both train hard. But only one improves.

Mateo prioritizes performance and recovery. He uses a structured training week; balancing gym, speed, and recovery using the minimum effective dose.

Jordan stacks sessions back-to-back with no plan. Now he’s got chronic soreness, nagging injuries, and no consistent growth.

The takeaway?

Hard work without structure = burnout….

 

Step 1: Know Your Phase: In-Season vs. Off-Season:

This is the first and most important question:

“Am I in-season or off-season?”

Your football training schedule must shift depending on where you are in the year.

Off-Season = Development Phase:
– Football fitness (aerobic & anaerobic)
– Strength
– Speed
– Power
– Ball mastery and variety

Sample Off-Season Schedule:
– Gym: 2–4x/week
– Speed: 2–3x/week
– Conditioning: 2–3x/week
– Technical sessions: 3–6x/week
– Recovery: 1–2 full rest days/week

In-Season = Performance Phase:
– Gym: 1–4x/week (Loads Vary & Change)
– Sprint work: 1–2x/week
– Extra conditioning: 0–1x/week
– Technical: 15–30 mins, low intensity
– Recovery: 2–3x/week minimum

 

Step 2: Build Around Your Match Day(s):

Your weekly football training schedule should always start with match days.

Example:

– Sunday: Recovery or rest
– Monday: Upper body gym + ball work
– Tuesday: Team training + Legs (+ speed if low intensity)
– Wednesday: Mobility/light session or full rest
– Thursday: Team training
– Friday: Tactical walk-through or light gym
– Saturday: Match

 

Step 3: Manage Training Intensity to Avoid Burnout:

Too many players overload without recovery. Your body grows during rest — not training.

Use this color-coded intensity model:
– Red (High Intensity): Matches, heavy gym, full sprints
– Orange (Medium): Upper body gym, light fitness
– Yellow (Low): Mobility, stretching, light tech

Rule: Never stack more than 2 red days in a row. Mix intensities to stay sharp and injury-free.

Step 4: Learn From Mistakes (Jordan’s Bad Schedule):

Jordan’s weekly schedule:
– Saturday: Match
– Sunday: Sprint session
– Monday: Heavy full-body gym
– Tuesday: Team training
– Wednesday: Shooting + fitness
– Thursday: Team training
– Friday: Full-body gym

Result: Constant soreness, tight hips, zero energy….

Step 5: Add Extra Sessions the Right Way:

Fitness Sessions:
– Never on back-to-back days
– Stay 48–72 hours away from matches
– If subbed, do it after the match or next day

Technical Work:

-I reccommend this 15-30 minutes after team training (generally)!
– Ball mastery = 4–6x/week
– Keep it short (15–30 min) unless it’s your main session
– Avoid stacking with other red zone workouts

Step 6: Avoid Volume Spikes:

 

Most common injury cause = jumping from 3 to 6 sessions in one week.

Golden rule: Never increase your training volume more than 20% weekly.

Top clubs rest players for 1–2 days post-match because it lowers injury risk dramatically.

 

Step 7: Build Your Weekly Football Training Plan

Build your plan:
1. Mark your match days
2. Plug in your team training
3. Choose your main goal (speed, power, etc.)
4. Add:
  – Gym
  – Sprint sessions
  – Conditioning
  – Technical drills
  – Recovery

Make it realistic. Overtraining kills momentum.

 

Final Thoughts, Train Smarter, Not Harder!

To level up, build your week around performance and recovery. Don’t stack random sessions.

Follow a plan. Execute with purpose. And stay consistent.

Ready to Build Your Custom Football Training Schedule?

We’ve built proven RicFit training plans that do the heavy lifting for you. They’re customized by season, age, level, and position so you can stop guessing and start performing.

Plus we can help get you a pro contract along the way 😉

If you are ready to stop second guessing and start executing… book a free call with my team here so we can create you personalized plan: 

Book a Call Here