Who this plan is for
This is for recreational athletes in weekly leagues who also lift, and who are tired of choosing between the two.
- League players with one or two fixed competition days.
- Lifters whose program was written as if the calendar were empty.
- Athletes who feel flat in competition and cannot work out why.
- Coaches organizing training for adults who compete weekly.
Weekly schedule
The layout below assumes a single midweek or weekend game. Move the whole pattern if your game moves; the relationships matter, not the weekdays.
| Day | Plan | Purpose |
|---|---|---|
| Game day | Compete; optional easy upper body | Arrive fresh in the legs |
| Day after | Heaviest lower-body session | Maximum distance from the next game |
| Two days after | Upper body | Train without adding leg fatigue |
| Day before game | Rest or light movement | Remove fatigue before competition |
Warm-up
One warmup serves both the gym and the game. Keep it short enough that you will actually do it.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Cat-Cow | 1 | 6 slow reps | 20 sec | Gentle range through a comfortable spine. |
| World's Greatest Stretch | 1 | 4 reps each side | 20 sec | Front foot planted, rotation through the upper back. |
| Ankle Pogo | 2 | 20 sec | 30 sec | Quiet contacts; build stiffness before hard changes of direction. |
| Band Pull-Apart | 2 | 12 reps | 30 sec | Prepare the shoulders without fatiguing them. |
The weekly layout
Two gym sessions is enough to make progress in season. Three is a bonus, not a requirement.
Day after competition - lower body
The hardest session of the week, placed where it costs the least.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Back Squat | 4 | 5 reps | 3 min | Two clean reps left in reserve on every set. |
| Trap Bar Deadlift | 3 | 5 reps | 3 min | Stop when back position begins to change. |
| Bulgarian Split Squat | 3 | 8 each side | 2 min | Controlled descent through the front leg. |
| Nordic Hamstring Curl | 3 | 4-6 reps | 2 min | Slow lowering; assist the return with your hands. |
| Standing Calf Raise | 3 | 12 reps | 90 sec | Pause at the top of every repetition. |
Midweek - upper body and trunk
Full effort is fine here. Nothing in this session reaches the jumping muscles.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 6 reps | 2 min | Controlled lowering, feet planted. |
| Chin-Up | 3 | 6-8 reps | 2 min | Add assistance rather than grinding. |
| Seated Dumbbell Shoulder Press | 3 | 8-10 reps | 90 sec | Finish overhead without leaning back. |
| Face Pull | 3 | 12-15 reps | 60 sec | Light and smooth. |
| Pallof Press | 3 | 8 each side | 60 sec | Resist rotation rather than creating it. |
Make the template fit your life
Plan the week backwards from your game
DoThis places the hard sessions around the games on your calendar instead of assuming an empty week.
Exercise and equipment alternatives
Use the substitution in the same row, keep the same set and repetition target, and reduce the load while learning the new movement.
| Planned exercise | Alternative | Use it when |
|---|---|---|
| Barbell Back Squat | Leg Press | You are training alone without a rack. |
| Trap Bar Deadlift | Dumbbell Romanian Deadlift | No trap bar is available. |
| Chin-Up | Lat Pulldown | Bodyweight pulling is not yet clean. |
| Barbell Bench Press | Dumbbell Bench Press | You prefer a free-moving press. |
Progression rules
In season, hold progress rather than chasing it. Out of season, push.
- In competition weeks, add load only when the previous week felt genuinely easy.
- Cut a set before cutting a session; frequency preserves more than volume does.
- Two games in one week means one gym session, not two.
- Return to normal progression during any break in the fixture list.
Weekly placement and recovery
- Count the game in your weekly hard-session total. Most athletes undercount it badly.
- The day before competition is the cheapest day to rest and the most expensive day to train hard.
- Soreness on game day is a planning failure, not a badge.
- Persistent fatigue across several weeks usually means total load is too high, not that you need a harder session.
Common programming questions
Can I lift on game day at all?
Yes, if it is short, upper-body focused, and hours before the game. Heavy legs belong on a different day.
What if I have two games a week?
Drop to one lower-body session, placed after the first game, and treat the second game as the week's other hard session.
Will two sessions a week be enough?
For an in-season athlete already competing, two well-placed sessions maintain and often still build strength.
Safety and limitations
Stop if an exercise produces sharp pain, dizziness, chest pain, or symptoms that feel unsafe. Competing on an injury is a decision for you and a qualified clinician, not a training plan.
This article provides general wellness education, not medical advice, diagnosis, rehabilitation, or individualized treatment.
Sources
Prepared by the DoThis Editorial Team using the cited evidence and exercise names verified against the DoThis catalog. No professional clinical review is claimed.
- Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical PerformanceAmerican College of Sports Medicine / PubMed
- Progression Models in Resistance Training for Healthy AdultsAmerican College of Sports Medicine / PubMed
- Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services
Make the template fit your life
Plan the week backwards from your game
DoThis places the hard sessions around the games on your calendar instead of assuming an empty week.