How To Get Fit Like A Premier League Footballer | Football Fitness Training

Summary

In this video, the host takes viewers through a football-specific fitness session designed by a Premier League sports scientist. The session consists of four intense phases, focusing on interval work with progressively shorter rest periods. Each phase targets different aspects of fitness, including speed, endurance, and agility, simulating real match conditions. The host emphasizes pacing, hydration, and the importance of consistency. Additionally, the video features a sponsorship message for 'Kickoff,' a supplement that boosts endurance and mental focus. This workout is perfect for pre-season training or enhancing fitness at any stage of the season.

Takeaways

• 😀 A Premier League Sports scientist designed the fitness session, offering insights into how top footballers train.
• 😀 The session consists of interval work, where work periods are followed by progressively shorter rest periods, increasing intensity.
• 😀 The workout focuses on building football-specific fitness, making it suitable for pre-season or in-season training.
• 😀 Kickoff, a supplement used by the creator, includes ingredients like caffeine and l-citrulline for mental focus and endurance.
• 😀 The fitness session starts with box-to-box sprints, targeting 15-second intervals with 15-second rest, repeated 8 times.
• 😀 Phase two involves running from the 18-yard box to halfway and back, with 15-second intervals and a 90-second rest after 6 rounds.
• 😀 Phase three introduces additional gates, requiring quick changes of direction, with 15-second intervals and 15-second rests.
• 😀 Phase four consists of very intense sprints, running from the 18-yard box to a 20-step gate and back, repeated twice with 15-second rest.
• 😀 As the session progresses, rest periods shorten and the difficulty increases, pushing participants to train at both anaerobic and aerobic levels.
• 😀 The workout is designed for all fitness levels, requiring just a pitch, markers, and a timer, making it easy to replicate anywhere.

Q & A

What is the purpose of the interval work described in the video?

The interval work is designed to build football-specific fitness by alternating between work periods and rest periods. As the session progresses, the rest periods become shorter and the intensity increases, which helps improve endurance, agility, and speed, essential for football players.

How does the fitness session relate to pre-season training?

This fitness session is particularly useful during pre-season or off-season training. It helps players improve their fitness levels before the season starts or maintain peak fitness throughout the season by focusing on football-specific movements and endurance.

What role does the supplement 'kickoff' play in this fitness session?

'Kickoff' is a supplement designed to provide mental focus and endurance. It includes ingredients like caffeine and L-citrulline, which help increase oxygen delivery to muscles, improving endurance and performance. The speaker uses it daily, especially before workouts, to enhance training intensity.

How is the intensity structured throughout the session?

The session starts with a moderate intensity in the first phase (box-to-box runs) and gradually increases as the rest periods shorten and the exercises become more complex. This structure ensures that players can build endurance and work on both anaerobic and aerobic fitness.

What are the key phases of the fitness session?

The session is divided into four phases: Phase 1 is box-to-box runs with a 15-second work and rest cycle, Phase 2 includes a halfway-and-back run with a change of direction, Phase 3 adds gates and more directional changes, and Phase 4 involves short sprints with a change of direction, completed twice.

How long is the rest period between each phase, and why is it important?

The rest periods vary: 15 seconds between each work set, and longer breaks after each phase. These rest periods allow players to recover and reset, ensuring they can perform the next phase with high intensity while maintaining focus on proper pacing.

What is the main difference between Phase 1 and Phase 2 of the session?

The main difference between Phase 1 and Phase 2 is the introduction of a directional change in Phase 2. While Phase 1 focuses on simple box-to-box runs, Phase 2 involves a turn halfway, requiring more acceleration and deceleration, which adds to the intensity.

Why is pacing important in this fitness session?

Pacing is crucial because the goal is to complete each run in exactly 15 seconds, allowing for consistent intensity throughout the session. Running too quickly can lead to early fatigue, while running too slowly reduces the effectiveness of the workout.

What does the speaker recommend doing after completing one round of the session?

After completing one round, the speaker recommends resting for five minutes before repeating the session for an additional round or two, depending on the player’s fitness goals and the phase of the season they are in.

How can this fitness session be adapted for different levels of fitness?

For beginners or those in-season, it's suggested to complete fewer rounds and focus on maintaining proper form and pacing. As fitness improves, the number of rounds can be increased, especially during off-season or pre-season training to build endurance.