ALBO-KO | Season Plan 2026

Daily Briefing

Select date

Mar 2, 2026

Mon

Speed

Speed + Jumps

Sprint quality 48h before team; low soreness.

Block Status

Week 1

Block 1

Set the base

RPE 7, sprint 6x15m, deload week 4.

Season Overview

Focus

Power, Speed, Durability

Speed first, then strength: a Monday sprint dose, two gyms, one conditioning, and one team day keep you explosive all season.

Weekly Base

Wed Team, You Own the Rest

Only one team session (Wed). You self-provide: Mon speed, Tue lower strength, Thu conditioning, Fri upper + primer. Match on Sat or Sun.

Week Mode

Match or Bye

Toggle Saturday vs Sunday match. Bye weeks become Development (bigger push) or Regeneration (mini-deload). Sunday also holds the low-minutes top-up switch.

Session Library

Speed

Sprint + Jumps (Mon)

Pure speed dose 48h before team day; keep it sharp, low soreness.

0:00-0:08 Dynamic warm-up (A-skips, ankle bounces, run-ups)
0:08-0:20 Acceleration 6x15-20m, full rest 60-90s
0:20-0:28 Plyos: box jump 3x3 + pogos 2x12
0:28-0:40 Optional wickets / dribble sprints (relaxed)
0:40-0:55 Mobility reset (ankle/hip), done in 45–60 min total

Gym Lower

Tue Lower Strength + Trunk

Main lower day. Strong but not wrecking so Wednesday stays electric.

Warm-up: ankle rocks, hip 90/90, trunk activation
Main lift (alt weekly): trap bar DL / deadlift or front/back squat — 1x3-5 @ RPE 7-8 + 2x3-5
Ham/adductor armor: Nordics or sliding curl 2x4-6 + Copenhagen 2x20-30s
Trunk: Pallof press 2x10/side or hanging leg raise 2x8-10
Rule: no high-volume squatting; protect Wednesday legs

Condition

Thu Conditioning (Tempo / RSA)

Engine day. Pick tempo (low soreness) or repeat-sprint ability (football-specific).

Tempo: 10-12 x 100m @ ~70%, 45-60s rest (or 6-8 x 200m @70%, 90s)
RSA: 2-3 x (6 x 20-30m @ 90-95%), 20-25s rest; 3-4 min between sets
Add COD shuttles if ankles feel good; keep RPE 7-8
Finish: ankle/hip mobility 10 min
Total time: 45–60 min

Gym Upper

Fri Upper + Primer

Upper strength + posterior + a short primer. Keep legs fresh.

Main: Bench or OHP 1x3-5 @ RPE 7-8 + 2x5; Pull-ups 4x4-6; RDL/hinge 2-3x6
Primer (8–15 min): 3x20m build-ups (70/80/90%) + KB swing 3x6 or jump squat 3x3
Mobility pick 3: knee-to-wall, soleus iso, adductor rockbacks, tib raises, hip flexor stretch
Saturday match: cap total at 35-45 min; Sunday match: full 60 min ok
Feel springy, not tired

Top-Up

Sunday Low-Min Switch

Only if you played 0–30 min. Micro-dose to keep progressing.

Speed: 3x20m fast build-ups + 2x10m accelerations
Conditioning: 6x15-20s tempo runs or 6x20m RSA
Strength: 1–2 back-off sets each of squat/hinge and an upper pull
Mobility 10 min (ankle/hip/adductor)
Played 60–90 min? Skip and take full recovery walk + mobility

16-Week Blocks

Block 1

Set the Base (Weeks 1-4)

Main lifts stay around RPE 7
Sprint volume: 6x15m
Week 4 deload (drop volume ~40%)

Block 2

Get Stronger (Weeks 5-8)

Top sets trend to RPE 8
Sprints: 7x15m if legs feel good
Week 8 deload

Block 3

Power + Speed (Weeks 9-12)

Strength volume slightly lower
Sprints: 6x20m full rest
Week 12 deload

Block 4

Best Version (Weeks 13-16+)

Maintain strength at RPE 7-8
Keep speed sharp, minimal fatigue
If matches intense, 1 back-off set only

Load increases every 4 weeks: upper +2.5 kg, lower +5 kg if recovery is good.

Autoregulation + Care

Auto Rules

Adjust When Needed

If Monday speed lingers: Tuesday = main lift + 1 hamstring set only
If legs feel heavy Wednesday morning: cut Tuesday back-off squats
If flat on Friday: primer only (8–12 min) + mobility
If Thursday conditioning bites: skip hamstring curls Friday

Ankle + Hip

10-Min Care (Tue + Fri + Sun)

Knee-to-wall 2x10 per side
Soleus iso 2x30-40s per side
Adductor rockbacks 2x8 per side
Tibialis raises 2x15-20