Football isn’t just won on the pitch. The extra yard of pace, the strength to hold off a challenge, staying injury-free all season — that’s built in the gym. Here’s a simple footballer gym workout you can follow at Crowns Gym in Beckenham.
Strength (two sessions a week)
Leg extension & leg curl — stronger knees, fewer hamstring strains
Plate-loaded press & row — strength for contact and aerial duels
Cable functional trainer — rotational power for twisting and turning
Conditioning (two sessions a week)
Kettlebell swings & cleans — explosive power for sprinting and jumping
TRX core work — stability that holds up when you’re tired
Rower or ski erg intervals — repeat-sprint fitness for the last 15 minutes
Ride class — low-impact cardio that doesn’t hammer your joints
Recovery (the part most players skip — and the part that keeps you playing)
Red Light Therapy Bed — eases muscle soreness and inflammation
Sauna & Cold Plunge — speeds up recovery between sessions
Hyperice Recovery Zone — targets tight calves, quads and hip flexors
Sports massage & physio — catches niggles before they become injuries
The Simple Version
Train: 2x strength, 2x conditioning, 1x Ride.
Recover: sauna, cold plunge or Red Light Therapy after every session, plus a sports massage every couple of weeks.
Want a plan built around you? Our PTs can put one together as part of your free Crowns Blueprint consultation. Or go all in with Royal Flush membership, which bundles PT, sports massage and Red Light Therapy into one monthly plan.
Come train it at Crowns Gym Beckenham.
