Free tool
Where does the gym fit in your week?
Tell us your goal and what your week looks like. You'll get a simple plan that fits the gym, or your rehab, around football without leaving you flat on game day.
What's your main goal right now?
Has your physio cleared you to train and play?
Are you cleared for gym-based training?
When are your matches?
Pick every game day this week. Tap a day again to remove it.
Which nights do you train with your team?
Do you play any other sport? Which days?
Futsal, basketball, school sport, a second team. It all adds up.
How many rehab sessions can you fit in?
Three or four is ideal for most rehab. Your physio may set a different number.
How many gym sessions a week?
Happy to do gym on the same day as training?
Lifting on a training day keeps your hard days hard and leaves more full rest days. Most players do best this way.
Your week
Keep your plan
Opens your email app with the plan ready to send.
General guidance only, not a personal program. If you're carrying an injury or pain, get it assessed before adding gym work, and follow your physio's plan over this one.
