In 6 weeks - 2 sessions/week

Experienced 6 weeks 2x/week
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Kipsta has created this training programme to get you ready for the start of the season. It involves two 1-hour sessions per week for 6 weeks.
This pre-season phase is important because it limits the risk of injury and gets you ready for your return to the pitch.

For this programme, remember to switch off auto-pause in the settings.

You need to have Decathlon Coach application to launch this program !

Week 1 - The start of the season

For this first session, it's important not to overdo it. You need to get your body moving again.

  • 01. 30/15 running and circuit training
  • 02. 35/15 running and circuit training

Week 2 - We're upping the intensity

This week, we're keeping up the pace with a bit more intensity to get your body ready for the next few weeks.

  • 03. Running and abs/cardio circuit training
  • 04. Intense running and abs/cardio circuit training

Week 3 - It's time for interval training

This is the core of your preparation. We're going to use these intervals to train your endurance. It's a tough but essential part of your pre-season training

  • 05. 30/30 intervals + upper body strength
  • 06. 30/30 intervals + lower body strength

Week 4 - It's time to start explosiveness training

We're kicking off the 2nd part of your preparation, and it's the most important week. Don't give in.

  • 07. 15 / 15 intervals + explosive strength
  • 08. 15 / 15 intervals + explosive strength

Week 5 - Speed and explosiveness

This week, we're taking things closer to match situations. The exercises are shorter but more intense and based on speed.

  • 09. 10 / 20 intervals + explosive strength
  • 10. 10 / 20 intervals + explosive strength

Week 6 - Last one

You've reached the final week of pre-season training. Good going! We're going to work on your reaction speed so you'll be ready for what you need to do on the pitch

  • 11. 5 / 25 intervals + reaction speed
  • 12. 5 / 25 intervals + reaction speed with dribbling

Coach advice

"Pre-season training is important so you don't get injured. It gets your body ready for more intense exercise."
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