How I Train 16 HOURS A Week As A Footballer HYBRID

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In this episode, hybrid footballer Oskar Jansson takes you inside a full 7-day training week, with 16 hours of work designed to chase two massive goals at once: returning to professional football, and becoming one of the fastest 800m runners in Sweden in just one year.

From explosive 200m track time trials to intense football pitch sessions working on dribbling, first touch, passing, finishing… from heavy gym work for strength and injury prevention to low-impact cardio like swimming and cycling… plus Zone 2 endurance runs, stretching, mobility, and VR training to sharpen vision, awareness, and decision making, every session has a purpose.

But this isn’t just physical training. Oskar opens up about going through an identity crisis in 2025, the fear of how others will react to his decision, and the search for your optimal training load, a balance between ambition, recovery, and real life.

This is a raw, cinematic, and educational look at the mindset, discipline, and variety of work it takes to become a true hybrid athlete, one who refuses to choose between football and speed.

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🏋️‍♂️ GYM SESSION A:
1. WARM-UP 1: Bike (10min) + Dynamic Movements + Foam-Roll
2. WARM-UP 2:
Banded Glute Bridges (2x15)
Single Leg RDL, Bodyweight (2x10)
Pogo Jumps, Stationary (3x20, Fast Contact*)
3. MAIN BLOCK:
Trap Bar Deadlift (3x5)
Nordics (2x5)
Seated Calf Raises (2x10)
Sled Push (2x15m)
4. ACCESSORY BLOCK:
Hamstring Slide-Outs (1x8)
Deadbugs (1x10 each side)
Dynamic Side Plank (1x10 each side)

🏋️‍♂️ GYM SESSION B:
1. WARM-UP 1: Bike (5min) + Dynamic Movements + Foam-Roll
2. WARM-UP 2:
Lateral Band Walks + High Knees (2x10 each way + 10m)
Skater Jumps (2x10m, Fast Contact*)
3. MAIN BLOCK:
Med Ball Scoop Toss (2x3 each side, Explosive*)
Barbell Back Squat (3x5)
Bulgarian Split Squat (2x5 each leg)
Standing Calf Raises (2x10)

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⌚ CHAPTERS:
00:00-01:36 The Hybrid Footballer
01:37-02:20 Day 1: The 200m Time Trial
02:21-03:15 5 Rules to A Great Warm-Up
03:16-04:03 Why I Use 3 Different Shoes for Training
04:04-06:28 How Fast Can A Footballer Run 200m
06:29-07:02 High Intensity vs. Low Intensity Training
07:03-09:18 What I've Been Afraid To Tell You...
09:19-09:40 Day 2: Back On The Pitch
09:41-10:39 How To Train More Without Burning Out
10:40-13:43 Passing, First Touch, Dribbling, Crossing, Finishing
13:44-14:24 I Love Football
14:25-16:18 Training my Brain
16:19-17:57 Why You Should Train At Low Intensity
17:58-19:04 Day 3: Strength Building, Swimming & Biking
19:05-19:19 The Benefit of Low Impact Cardio
19:20-19:45 Day 4: Ramping Up The Intensity
19:46-20:44 Day 5: Feeling Drained
20:45-22:43 You Will Not Always Feel Good
22:44-23:55 How To Balance Training & Rest
23:56-24:16 Day 6: Feeling Better
24:17 Day 7: 16 Hours Later...

👨‍💻 Edited by: OJ
📽️ Filmed by: AlexFX (@__alexfx__) & Oskar Jansson

#football #hybrid #reborn

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