Possible weekly planning in amateur football

WHEN should WAS are you training? A question that many trainers ask themselves and repeatedly leads to dizzying discussions.

There are many different approacheshow training can be organised in the course of the week. Many factors play a role:

• Performance levels
• Number of persons
• Conditions
• Philosophy
• ...

Especially in the field of amateurs, compromises often have to be made, as again and again External conditions disrupt the training process (who can/ must I train? Is the entire space available?). However, a trainer should try to get the optimum out of the situation.

In this blog post, we will introduce you a way to share 3 training sessions per week (almost) bring everything under one line and thus can further develop your team.

A weekly structure is important!

In principle, it should be noted that each trainer or each trainer team is Basic structure superior should be built like a "normal" training week. In this weekly planning should be roughly clarified. when what things are being trained.

An always identical structure has many benefits:

• easier planning
• the likelihood that one forgets something clearly sinks
• the players know when what is done
• all aspects (athletics, tactics, etc.) are taken into account continuously

Without plan it is not or very difficult possible, to achieve its long-term and sustainable goals.

You could also just wildly get lost and hope that your players will improve (maybe the case with many clubs). But you waste a lot of time and do not end up targeting the desired results. Especially in the amateur area, the trainers have only a limited number of trainings available to prepare their team for the match at the weekend. Would it not make sense to use this limited time effectively?

The perfect weekly structure

Unfortunately, I must disappoint you - the perfect weekly structure is not available, or I have not found it yet.

No matter what planning model, periodic model or what training philosophy etc. you follow - there are always advantages and disadvantages. There are already very good periodization models that you can implement with your team with good conscience, but in practice this is often difficult in the amateur sector.

Periodization models:

The success concept of tactical periodicity – part 1: basics of the model and the role of the athletics trainer

The success concept of "Football Periodization" according to Raymond Verheijen -Part 1: Introduction to the basic idea

In the amateur area, due to external conditions, you often have to flexible and adapt the planning according to the circumstances.

Possible weekly planning as a template

In this example, the game takes place on Friday (19:00). In addition, three training units per week planned.

According to this model, MD-4, MD-3 and MD-1 are always trained (=4 days before the match, 3 days before the match and one day before the match).

So if you play on Friday, you will train Monday, Tuesday and Thursday.

MD-4 (Monday)

MD-4 (first training of the week) takes place before training the video analysis of the last game. Here briefly (max. 10min) a few scenes from the last game are shown and discussed.

After that it goes to the place.

After slightly longer extensive warming - to start again slowly after two days without training - 1-2 standard versions are played with some players, while the remaining players are already starting with the first form.

Then stand small forms of play in focus.

This day the athletic focus on (ball-specific) force. In addition, small fields with little players played to many Antritte, Change of direction and two fights to provoke. This will muscular stress the player increases. In addition, short intense stress with many breaks respected. In addition, tactical focal points are defined and worked out in each form of play (subprinciples, etc.).

The small forms of play are interrupted by a short approximately 10-minute force block. In this block again specifically set a muscular stimulusThe Injury Preventive Effect to have. In addition, some eccentric force exercises (e.g. Nordic Hamstrings, Copenhagen Plank etc.) are used. Depending on requirements, this block can be supplemented with jumps (Plyo).

Training duration (total): approx. 90min

Training period (intensive): approx. 60min

Loading (RPE): approx. 5-7

MD-3 (Tues)

The MD-3 is the most intense training day.

After a crisp and intense warming with ball, Injury prevention courses carried out. Several Purchases with over 90% of the maximum speed carried out. This is intended to prepare players for intense loads in the game. To make the runs more interesting, the runs can be combined with a finish on the gate.

Then stand large game forms (big field with many players) on the program. In addition to the team tactics, the Focus on football-specific endurance. Through the large fields, players have to run more. In addition, players must have more meters at high speed or Sprints.

It should be ensured that the loading times are slightly longer and the breaks are selected to be somewhat shorter. In addition, the form of play should not be constantly interrupted (e.g. by coaching).

Training duration (total): approx. 90min

Training period (intensive): approx. 90min

Loading (RPE): approx. 7-9

MD-1 (Thursday)

On the MD-1 Final training to take place.

After an adversary analysis, a Rondoform (heeches) is then played. A short but somewhat more intense warming then takes place.

After warming up, the "Activation". This block focuses on "Reaction, appearance and jumps".

Before a short and intense final match is played (short load => full gas; long breaks between passages), another form of exercise or form of play can be installed as required. However, the overall load should not be too high.


Training duration (total): approx. 60min

Training duration (intensive): max. 30min

Loading (RPE): approx. 3-5

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