A 12-week performance enhancement to develop the physical attributes of an amateur football player.

The purpose of this study was to develop the strength, power and speed of an amateur football player through a 12-week performance enhancement training programme during the in-season. Daily undulating periodisation (DUP) was used alongside a variety of training methods including resistance training (RT), plyometric training (PT) and sprint training (ST). A battery of tests was used to assess the physiological aims of the participant these included the 3-repetition maximum (3RM) half squat test, Wingate anaerobic test (WAnT), countermovement vertical jump height (CMJ) test and 5m and 30m sprint tests. The 3RM half squat improved by 25kg, the WAnT showed improvements in peak power (PP) by 138.73 W and fatigue index (FI) percentage by 34.79% but a decrease in mean power (MP) of 11.36 W. Additional improvements were observed in the CMJ by 3.4cm, 0.1s in the 5m and 0.09s in the 30m sprint tests. It was concluded that the use of RT, PT and ST administered through DUP was able to improve strength, power and speed, however, future performance enhancement programmes should consider the number of training goals if more substantial increases are required