Follow to take your game to the next level 🚀
FootyFit Academy 🔗 Link in Bio
Phase 1
General Physical Preparedness 1
Anterior Lower Body Compound Lift Focus
A: Barbell Bench Press 6x10
B: Barbell Back Squat 6x10
C: Barbell Heels Elevated Back Squat 3x12
D: KOT Lunge 3x12
E: Pistol Squat 3x12
F: Seated Running Tib Raise 3x30s
GPP1 is the very first phase of the FootyFit Academy system.
In this phase you’ll build the physical base required for strength, resilience, and long-term performance.
Focus includes:
Hypertrophy / Strength Endurance
Training volume is high while intensity remains low to moderate, allowing you to build strength safely and progressively.
You’ll finish this phase with a strong physical foundation that prepares your body for heavier strength and power development.
⚡️ Powered by TeamBuildr
💬 Comment ACADEMY to learn more about the FootyFit Academy system.
FootyFit
Maximise your footy performance to succeed at the top level!
> Classes:
HIT | Fundamental Strength | Hypertrophy Strength | Core | Boxing
> Personal Training:
Body Transformation | Physical Competence | Athletic Performance | Running Technique, Speed & Power
Follow to take your game to the next level 🚀
FootyFit Academy 🔗 Link in Bio
Phase 1
General Physical Preparedness 1
Posterior Upper Body Compound Lift Focus
A: Barbell Sumo Deadlift 6x10
B: Barbell Shoulder Press 6x10
C: Lat Pulldown 3x12
(Substituted for Wide Grip Pull Up due to lack of equipment)
D: Seated Row 3x12
(Substituted for Pendlay Row due to lack of equipment)
E: Barbell Bicep Curl 3x12
F: Bodyweight Double Leg Full Range Standing Calf Raise 3x12
G: Bodyweight Double Leg Full Range KOT Calf Raise 3x12
GPP1 is the very first phase of the FootyFit Academy system.
In this phase you’ll build the physical base required for strength, resilience, and long-term performance.
Focus includes:
Hypertrophy / Strength Endurance
Training volume is high while intensity remains low to moderate, allowing you to build strength safely and progressively.
You’ll finish this phase with a strong physical foundation that prepares your body for heavier strength and power development.
⚡️ Powered by TeamBuildr
💬 Comment ACADEMY to learn more about the FootyFit Academy system.
Follow to take your game to the next level 🚀
FootyFit Academy 🔗 Link in Bio
Phase 1
General Physical Preparedness 1
Anterior Upper Body Compound Lift Focus
A: Barbell Bench Press 6x10
B: Barbell Front Squat 6x10
C: Barbell Incline Bench Press 3x12
D: Dumbbell Supine Fly 3x12
E: Dips 3x12
F: Barbell Standing Overhead Tricep Extension 3x12
G: Seated Running Tib Raise 3x30s
GPP1 is the very first phase of the FootyFit Academy system.
In this phase you’ll build the physical base required for strength, resilience, and long-term performance.
Focus includes:
Hypertrophy / Strength Endurance
Training volume is high while intensity remains low to moderate, allowing you to build strength safely and progressively.
You’ll finish this phase with a strong physical foundation that prepares your body for heavier strength and power development.
⚡️ Powered by TeamBuildr
💬 Comment ACADEMY to learn more about the FootyFit Academy system.
Follow to take your game to the next level 🚀
FootyFit Academy
Phase 1
General Physical Preparedness 1
Posterior Lower Body Compound Lift Focus
A: Deadlift 6x10
B: Barbell Standing Shoulder Press 6x10
C: Hip Thrust 3x12
D: Peterson Step Up 3x12 ea.
E: Seated Good Morning 3x12
F: Bodyweight Double Leg Full Range Calf Raise 3x12
G: Bodyweight Double Leg KOT Calf Raise 3x12
GPP1 is the very first phase of the FootyFit Academy system.
In this phase you’ll build the physical base required for strength, resilience, and long-term performance.
Focus includes:
Hypertrophy / Strength Endurance
Training volume is high while intensity remains low to moderate, allowing you to build strength safely and progressively.
You’ll finish this phase with a strong physical foundation that prepares your body for heavier strength and power development.
⚡️Powered by TeamBuildr
💬 Comment ACADEMY to learn more about the FootyFit Academy system.
🔥Follow to maximise your performance 🚀
🔁 Training Phases: Build → Peak → Maintain
Want to be strong and fast and durable all season?
It starts with knowing how to sequence your training properly 🎯
Each phase of strength training serves a clear purpose — when stacked in the right order, they build the foundation for long-term performance 💥
Here’s how it works ⬇️
🔨 Hypertrophy Phase
→ 8–12 reps • 60–75% 1RM
🎯 Goal: Grow muscle tissue — lay the physical foundation.
💪 Max Strength Phase
→ 4–8 reps • 85–100% 1RM
🎯 Goal: Build raw force — the engine behind power output.
⚡ Power Phase
→ Explosive lifts, plyos, Olympic lifts
🎯 Goal: Turn strength into speed — perfect for footballers.
🔁 In-Season Transition Phase
→ Lower the load + manage fatigue
🎯 Goal: Maintain gains & stay fresh for games.
🏆 The key? Periodise it properly.
It’s not just lifting heavy all year — it’s about the right stress at the right time.
📘 Chapter 2 in the eBook gives you the full programming template to cycle through these phases with precision.
📥 Comment ‘101’ to get your copy of Strength & Conditioning 101 for Female Footballers
🔗 Learn more at www.footyfit.au
📲 Follow:
🔥Follow to maximise your performance 🚀
📅 Periodisation: The Smarter Way to Train Year-Round
If you're training the same way all year… you're leaving performance on the table 🧠⚽
Periodisation is about timing your progress — not just smashing the gym blindly.
It’s the strategy behind training in phases so you peak at the right time, recover properly, and dominate through the full season 📈💪
Here’s the breakdown ⬇️
🔁 Train in Phases:
→ Build → Peak → Maintain — each phase has a purpose, not just random hard work.
⚙️ In our Dynamic Coaching Model:
→ 6-month Pre-Season
→ 6-month In-Season
It’s structured to align with real-world football demands.
🛠️ Phases Include:
→ General Prep (build foundations)
→ Specific Prep (football-ready work)
→ Competition (intensity meets precision)
→ Peak Competition (top-end performance, minimal fatigue)
📘 Want the full plan?
Chapter 2 of our eBook gives you the yearly map 🗺️
Know when to push, when to taper, and how to stay sharp through finals.
📥 Comment ‘101’ to get your copy of Strength & Conditioning 101 for Female Footballers
🔗 Visit: www.footyfit.au
📲 Follow:
🔥Follow to maximise your performance 🚀
🏋️♀️ Strength Training for Football – What to Focus On
If you want to play fast, strong, and injury-free—you’ve got to train smart, not just hard.
Your strength program should reflect the demands of the game: high force, high speed, and high resilience 💥⚽
Here’s what every quality program should include 👇
1️⃣ ✔️ Compound Movements
→ Squats, deadlifts, lunges, bench press, power cleans
💡 These build real-world strength that translates to explosive power on the pitch.
2️⃣ ✔️ Core Stability Work
→ For balance, reactive control, and efficient change of direction.
🧠 A strong core supports everything from sprinting to tackling.
3️⃣ ✔️ Flexibility & Mobility
→ Stretch to move well, stay agile, and prevent breakdowns over the season.
🌀 Injury prevention starts before the warm-up.
📘 Want it all mapped out? Chapter 2 of our FREE eBook breaks down the how and why of program structure—specifically for female footballers 💪
📥 Comment ‘101’ to get your copy of Strength & Conditioning 101 for Female Footballers
🔗 Visit: www.footyfit.au
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