After last week's blog on football fitness programmes, there have been a couple of questions as to what exactly happens in each of those sessions. So I thought I would give you a workout to try...

Here is an example of one of the gym strength sessions.

This strength session focuses mostly on the lower body with exercises such as squats and lunges. However the upper body is not neglected, as this important in football, specifically for female footballers who are generally very poor in this area.

The program is structured using super sets. Therefore at one station the athlete performs one set of one exercise and then one set of the other exercise and then has a rest (that equals one set). They repeat 3 or 4 sets per station.

Please be careful if you are going to use some of the exercises from this programme as they are for advanced athletes. You need to be sure you're using the correct technique for these exercises otherwise you can injure yourself. Ask your personal trainer or gym instructor to teach you the techniques for these exercises if you would like to do this programme. They will also be able to advise you whether or not you are ready to be performing these kinds of exercises.

Remember to stretch properly afterwards.

Check out the workout here.