1. Fat Burn & Bodyweight Conditioning (4-Weeks, During The Season)
Is excess body fat causing you to be second to the ball and unable to challenge in the air more often than you’d like? Even becoming 1% leaner can greatly improve your athleticism on the pitch.
This 4-week, repeatable programme is completed using only your bodyweight and is devoted to decreasing your bodyfat % whilst boosting your game through improved: strength, endurance, flexibility, mobility and balance.
All workouts are bodyweight, no equipment or gym required!
You’ll start to look leaner whilst feeling lighter, more dynamic and full of energy – helping you to glide around the pitch with ease and explosively change direction and body position in a split second under control.
The high intensity, 30-minute workouts combine calisthenics and plyometrics unlocking an array of performance boosting adaptations, whilst sparring enough time for recovery – helping you to burn fat and increase your general performance capacity whilst remaining fresh to shine in team sessions and matches.
New! Now includes football specific yoga workouts
Video demonstrations outline the optimal form for each exercise, where core stability and the ability to perform repeated explosive movements under control is continuously challenged – building the industrious discipline required to be successful on the pitch, to keep pushing when the voices in your head start questioning why you are not giving up…
You’ll find yourself mimicking a variety of functional body positions under pressure, whilst building the core strength and mobility required to help protect you from common non-contact football injuries.
What to expect:
- To decrease your bodyfat %
- Boost your metabolism
- Increase energy levels
- Feel lighter, more explosive and more mobile
- Increase muscle definition
- Improve agility, full body strength, balance and coordination
- Boost injury resilience
Thanks to the epoc boosting (excess post-exercise oxygen consumption) design of this programme, you’ll still be burning calories at an increased rate up to 24 hours after each workout - backed by science and explained simply.
2. Pre-Season (10-Weeks, Off-Season)
Did you know that the incidence of injury in football is at it’s highest at the beginning of a new season?
Our unique 10 week pre-season programme takes care of all of your crucial strength & conditioning work during the off-season and in the lead up to the new season (alongside your team sessions), to produce gains in athleticism which simply aren’t possible during the season and build the foundations required to fuel your greatest season yet.
We guide you all the way through from day 1 to day 70 of your off-season/ pre-season schedule, removing the headache which would be involved in trying to guess and figure out an effective schedule yourself, and giving you the peace of mind knowing that by simply following this programme you will return to team training more knowledgable and in better physical and mental shape than any of your team mates, feeling stronger, fitter and fresher than you ever have before.
Every element of this programme comes complete with video demonstrations, science-backed explanations and layout illustrations accessible straight on your mobile device, this makes adhering to the programme super-easy as you can access it on-the-go at the gym or when you’re training down at the pitch.
It also serves to keep you motivated as you’ll know exactly what you’re getting out of each session.
Your gym and pitch work are completely taken care of, with rest time being carefully allocated throughout the programme to enable your body to adapt, improve and avoid over-training. Ball work is also included in pitch sessions to test your technical skill under pressure.
You’ll cover the following areas:
- Strength endurance
- Muscular hypertrophy (muscle gain)
- Max strength
- Strength speed (explosiveness)
- Fitness testing
- Fast footwork
- Movement mechanics
- Speed (gym and pitch based)
- Stamina (gym and pitch based)
- Mobility & flexibility
- Dynamic stretching
- How to effectively warm up for pitch training
The training volume undulates throughout the 10 weeks to keep your body guessing and allow for recovery.
By combining all of the elements above you’ll experience huge progressions in your:
- Physical presence
- Top speed
- Reactions & quickness off the mark
- Strength in the tackle
- Ability to repeatedly perform high intensity movements
- Footwork quickness, coordination and balance in tight areas
- Capacity to maintain a vigorous work-rate
- Ability to recover quickly
- Ability to absorb excessive force and change your body position in a split second (increasing injury resilience)
- Self-image and level of confidence
3. In-Season (10-Weeks, Repeatable, During The Season)
One of the most misunderstood areas in football conditioning is how to go about maintaining your fitness during the season…what type of workouts should you be doing? At what intensity? How can you do extra training whilst remaining fresh for matches?
Our in-season programme takes away all of the guess work, providing you with an individual schedule which assures that you remain in peak condition for when it really matters, at team training and during matches.
No week is ever the same, we keep you driving towards a superior level of conditioning – constantly widening the gap between you and your team mates/opponents, allowing you to brim with confidence in high pressure situations.
Our carefully pieced together programme has a unique design which enables you to tailor the programme to complement your schedule.
You’ll consistently execute the fundamental elements of conditioning which are pivotal in boosting your performance in a time efficient way - providing the pathway to accomplish your long and short-term goals in a fragment of the time.
The timing of each type of session is central to your success, we’ll show you how to capitilise on key moments during the week so that you can make gains in athleticism and maintain the condition that you’ve worked hard for, whilst having the same recovery time as your team mates and without risking over training.
4. Stamina (4-Weeks, During The Season)
Football requires one of the highest levels of stamina in any sport. Having a high level of stamina is one of the most essential elements to any players game.
Understanding how to increase your stamina as a footballer is crucial, it will help you to:
- Return to match fitness quicker following an injury
- Gain an edge over your opponents
- Prepare your body for the season ahead
…but it’s an area we see players getting consistently wrong!
Our stamina programme enables you to boost your stamina during the season, in just 4 weeks and without risking over-training.
You’ll get a schedule to follow which can be built around your training, as well as in-depth guidance about football specific stamina training – giving you the capacity to maintain your relentless work rate and energy in matches as your opponent’s strength begins to fade.
And the best part? No more long, boring runs!
With our time efficient, high intensity stamina workouts (which include the ball to test your technical skill under fatigue) you can expect to increase your VO2 max by as much as 20%, raise your lactate threshold (so that you can work at a higher intensity for longer without feeling tired) and elevate your cardiac output to supply your working muscles with the crucial oxygen that they need to keep performing.
Not only will you feel fitter physically, your level of self-confidence knowing you can out-run any of your opponents will rise dramatically.
5. Speed (4-Weeks, During The Season)
Did you know that every single player can become faster than they currently are, no matter their genetics?
Our speed programme will unleash your explosiveness - using time-efficient gym and pitch workouts to help boost your agility in evading tackles, changing direction, stopping and starting and reacting to unpredictable situations.
This programme can be easily built around your current playing schedule, you’ll focus 100% on speed training for the entire month (produces the best adaptations), you won’t need to worry about any other type of gym training.
Speed is the ultimate weapon in football, you won’t just improve your running speed…here’s what you can expect to improve:
- Speed of thought
- Top speed
- Jump height
- Speed of footwork
- Movement mechanics
- Multidirectional explosiveness
- Speed of limb movement
6. Injury Prevention (All Season)
Are constant, niggling injuries causing you to underperform throughout the season?
Did you know that training around existing problems and layering season upon season of poor movement patterns and mechanics is likely to lead to a chronic overuse injury?
With highly short, football specific low intensity workouts to use as part of your active recovery sessions and prime your body before training/matches, you’ll step onto the pitch week after week feeling robust, mobile and more confident in your body’s ability to maintain a higher workload without breaking down.
Have you ever been given a rehab programme by your physio?
Chances are you stuck with this for no more than a couple of weeks...Until you no longer felt pain? This is a huge problem and sets many players up for re-injury in the future.
Countless highly skilled players lack the physical qualities to be able to withstand the demands of the game long term. Having a previous injury significantly increases your chances of re-injury.
Tight hips, calves, hamstrings and it bands as a result of neglecting flexibility work and not addressing imbalances in muscular strength (particularly within the quadriceps & hamstrings) all contribute to ongoing problems.
This is not a replacement for a physio or a rehab programme for a current injury, it's an injury prevention programme meaning it will greatly reduce your likelihood of having to visit a physio in the first place.
7. Nutrition (All Season)
When your body is provided with the nutrients it needs, you can recover, adapt and grow at an elevated rate whilst reducing the overall strain put on your body.
As an athlete, optimal health is crucial. Good nutrition unlocks peak health…and the great news is that with flawless health comes optimal performance.
By consistently implementing our football specific nutritional advice, you can expect to be able to:
- Increase stamina
- Enhance explosiveness
- Concentrate and focus with more clarity
- Decrease body fat %
- Increase lean muscle mass
- Feel abundant with energy
- Sleep better
- Be more resilient to illness
We've included a sample 4 week meal plan - which teaches you the fundamental nutritional habits required for you to excel and feel alive on the football pitch week after week (we also share some secret tips too!)
You’ll learn how to eat differently depending on if you’re training or not.
You’ll get guidelines integral to:
- Optimal hydration
- Pre-match meals
- Pre-match snacks
- Half-time snacks
- Post-match snacks
- Post-match meals
- Matchday eating schedules
- Optimal recovery methods
- Sports supplements which aid football
We’ve also included a glycemic index and calorie calculator, allowing you to make healthy choices more easily depending on whether you’re looking to maintain your weight, lose fat or increase muscle mass.
8. Psychology (All Season)
Too many players leave confidence to chance.
Football is won and lost in the tiniest of details: a split-second blip of focus, a loss of control, making the wrong pass – the difference between world class and average is millimetres.
So many players are completely unaware of the psychological side of football, yet it’s the umbrella which covers every single aspect of the game.
Everything you do on and off the pitch starts inside your head.
Every run, pass, call, first touch, jump, shot and turn all arises as a result of how your mind perceives and processes the information around you in any situation.
You can be the most athletic, technically gifted player on the planet, but if you consistently make poor decisions in the moment and struggle psychological to deal with the negative consequences, you will never reach an elite level.
How could your game improve if you knew how to make yourself feel instantly focused and confident, no matter the circumstance?
Mindset is everything. Our greatest battles are those within our own minds.
Our football psychology section will arm you with the ability to instantly play in the moment with freedom, focus and absolute composure.
No longer will you have to struggle with crippling feelings of low confidence or a lack of belief, you’ll learn how to use the power of your own mind to control your physical impact on the pitch.
You’ll understand the importance of having someone by your side who is brutally honest with you and learn how to transfer the positive images visualised in your mind into real actions even in ‘high-pressure’ situations.
By mastering the art of true focus, you’ll discover how to take your levels of concentration to new heights and pour 100% of your energy only into the things that you can control on the pitch, crushing feelings of anxiety and doubt as you endeavour to act out your 10/10 performance.
We’ll assess and identify the gaps in your current mindset and show you how to use simple words and specific actions to bring feelings of positivity, courage and certainty flooding through your body.
This is designed to produce a lasting mindset transformation, and you must be open to trying new ideas coupled with a dedication to implement them into your every day habits and routine.
Here’s the areas you’ll cover:
1. Goal setting & perfectionism
2. Nerves, anxiety & motivation
3. Concentration, focus & inconsistency
4. Confidence & mental toughness
5. Visualisation, mental imagery & relaxation
6. Self-control & self-talk
7. Atittude & competitiveness