A 12-week periodised strength training programme for footballers. Phase 1: Foundation (weeks 1-4) builds movement quality. Phase 2: Strength (weeks 5-8) develops force production. Phase 3: Power (weeks 9-12) converts strength to explosive on-pitch performance. 3 gym sessions per week with full exercise guides, warm-ups, and deload protocols. Designed to work alongside a full football training schedule.