Off-Season 2025 · Limited Window

Strength & Conditioning by Xav

SHOW UP TO PRE-SEASON FITTER THAN EVERYONE ELSE.

Most players show up to pre-season unfit and spend the first three weeks just catching up. This programme makes sure that is not you.

Show Up to Pre-Season Ready
6
Weeks
2
Phases
4
Sessions/wk
What's inside

Every week has a purpose.
Every session moves you forward.

Phase 1 · Weeks 1–2 FOUNDATION

Most people rush back and blow up in week two. This phase protects you from that. Ease in right, build your base, and be ready to push hard when it actually matters.

Week 01
Active Recovery
Mobility & foam rolling. Light hybrid push/pull.
→
Week 02
Foundation Strength
Hybrid push & pull. Aerobic base begins.
Phase 2 · Weeks 3–6 INTENSIFICATION

This is where the work happens. Each week builds on the last, your engine gets bigger, your legs get stronger, your speed gets sharper. By week 6 you're running repeated sprints at near-maximal velocity. You're not getting fit at pre-season. You're already there.

Week 03
Aerobic Development
Extensive runs. LB strength & speed sessions begin.
→
Week 04
Intensification
Direction, acceleration, power. The game demands start.
→
Week 05
Peak Conditioning
You're running fast. Repeatedly. Without falling apart.
→
Week 06
Pre-Season Ready
Pre-season starts. You're already ready for it.
Who built this

Built by Xav.

Xavier Benjamin, S&C Coach

I spent a decade in professional football, progressing through Fulham's academy from 2012 before breaking into their U18 squad in the 2019-20 season. I know what elite physical preparation looks like from the inside: the standards, the demands, and what it actually takes to perform at that level.

After signing for Cardiff City following my release from Fulham, and a loan spell at Dunfermline Athletic, I moved into Strength and Conditioning coaching. The Off-Season Blueprint is built on those same professional standards, applied to serious footballers at every level.

Academy Fulham FC, 2012 to 2022
Professional clubs Cardiff City · Dunfermline Athletic · Enfield Town
Role S&C Coach
Specialism Football-specific strength & conditioning
Get started today
The Off-Season Blueprint · BuiltByXav
SIX WEEKS.
ONE DECISION.
DIFFERENT PLAYER.
£49
One-time payment · Start today
01

The full 6-week off-season programme: a clear plan for every day, no guessing, no wasted sessions

02

Standard session plans: Upper Body, Lower Body, Strength & Power, and Mobility. Ready to follow from day one

03

Complete conditioning system: extensive runs, tempo, COD intervals, sprint & repeated sprint training

04

Every set, rep, and rest period laid out so you train with intention, not just effort

05

Recovery & nutrition guides built around the demands of the programme

06

Professional academy methodology, designed by a qualified S&C coach

Show Up to Pre-Season Ready

Instant access after purchase. Want sessions personalised to your goals and training level? You'll have the option at checkout.

Questions

FAQ's.

Do I need access to a gym?

The programme uses a mix of bodyweight and weights-based sessions. A basic gym setup is recommended for the strength phases, though the conditioning sessions just require open space and boots.

Is this suitable for any level?

Designed for serious amateur and semi-professional footballers who want to use the off-season to actually improve, not just maintain. It uses the same methodology applied to professional academy players.

When should I start?

Ideally 6 to 8 weeks before your pre-season begins. The programme ends with you primed for pre-season, not using pre-season to get fit.

What format is the programme in?

You'll receive a detailed PDF immediately after purchase, including the full training schedule, all session prescriptions, conditioning protocols, and my notes on each phase.

Can I get a programme tailored specifically to me?

Yes. When you click through to checkout, you'll have the option to add personalised session plans built around your goals and current training level. I look at where you're at, what you're trying to improve, and build sessions around that specifically. No generic templates.

Before you check out

WANT YOUR SESSIONS BUILT AROUND YOU SPECIFICALLY?

The Blueprint includes standard session plans that work for any footballer. Add personalised sessions and I'll replace those with plans built specifically around your goals and current training level — so every rep you do is working on the right things for you.

What changes with personalised plans
The standard Upper Body, Lower Body, Strength & Power and Mobility sessions get replaced with ones built around your specific goals
Your current training level is taken into account, whether you're coming off a big season or starting fresh
Your weaknesses get directly targeted, not glossed over
I review your situation myself and build it personally. Not a template with your name on it
Add Personalised Session Plans for £99 Total
Wait. Before you go.

15% OFF THE BLUEPRINT.

Use the code below at checkout to get 15% off. No strings attached.

OFFSZN

Enter this code at checkout

Get the Blueprint (15% Off)