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FOOTBALLERS NEED:
STAMINA IS YOUR CAPACITY TO MAINTAIN A SET WORK RATE
OVER A GIVEN PERIOD OF TIME…

…In relation to football, we are talking about the ability to

continually produce short bursts of effort or speed, followed by
spells of recovery, for 90+ minutes.
Given the nature that the energy systems are used in a football
match, we will be training the aerobic, anaerobic and ATP-CP
systems in unison throughout every session. The multi-
directional nature of football is also pivotal to include in stamina
training.
It’s as much about conditioning your joints to be able to handle
the forces and angles which will be placed upon them throughout
a match without breaking down as it is about conditioning your
energy systems. It doesn’t matter how good your stamina is if
you’re in the stands injured.
The most energy-sapping movements in football are: bursts of
speed, changes of direction, landing and pushing off as well as
stop-starts. Being able to repeatedly perform these actions
without a drop in intensity throughout a match will greatly
increase the impact you are able to have, and this will be our
focus. There’s no point in being able to run for 90 minutes if it’s
only at one pace and your body can’t handle high force without
risking injury.
To be quick, sharp and fast in their movements, which
include: accelerations, decelerations, turning, lateral
movements and reaching top speed as quickly as possible.
To be able to maintain a high intensity for 90+ minutes
consistently.
To be able to cope with the energy demands of the various
team tactics they come up against and are asked to perform
(counter attacking vs possession-based styles for example).
To train for the intensity and pace of the game rather than
the duration. Being able to last 90 minutes at jogging pace
will not benefit you in a fast-paced game.
To avoid continuous, steady state training methods. These
do not satisfy the needs of the game; football is
multidirectional and stop-start in nature. We must condition
the joints to be able to cope with the forces and positions
they will experience on the pitch at the same time as
training the energy systems. Something like a 5k run is a
sub-optimal use of your training time.

This is a mistake which you’ll see many players making, training to

last the duration of a match rather than the pace. Being able to
run for 90 minutes, non-stop, in a straight line, at a steady pace
is simply training your aerobic system. Of course, aerobic fitness
plays an important part in your ability to recover between
intense actions, but we can still train that quality whilst training
other crucial elements of performance too.

This is a 4-week, in-season stamina booster programme.

You should follow this programme if you want to focus on

increasing your stamina only, over the next 4 weeks alongside
your team training and matches. Please do not add other
elements of the full programme to this 4-week period, it may
hinder your results and lead to over-training, more on this later.
However, if you would like to maintain gains in strength, stamina
and speed simultaneously, you should follow our in-season
programme instead.

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ADAPTATIONS TO EXPECT: 02
SPEED REPEATABILITY

Low numbers of sets with high quality reps.

VO2 max improvements of up to 20% (for untrained Shorter (10-20m) distances but still multi-
players). This is your maximum capacity to transport and directional.
utilise oxygen during incremental exercise. Short rest periods between runs.
Improved lactate threshold (the point at which lactic acid Everything must be performed at 100%
begins to accumulate in the bloodstream), meaning you can intensity/speed.
run harder and for longer before feeling fatigued. Last run must be as fast as the first run.
Your body will start to use a greater % of fat as the main Minimum of 12 and maximum of 20 total
fuel at any given work rate. This has a ‘sparing effect’ on runs in one session during the season.
your supplies of carbohydrate, allowing you to maintain a
higher intensity for longer.
Aerobic energy production will become more efficient as the
metabolic characteristics of your muscle fibres begin to alter
as a result of the training.
Your body will be better able to produce ATP via aerobic
metabolism (ATP = Adenosine Triphosphate). This occurs in
the muscle tissue and is essential for cellular reactions.
Enhanced exchange of oxygen and blood flow in lungs
(resulting in a greater supply of oxygen to working muscles).
Increased cardiac output (the amount of blood the heart
pumps around your circulatory system in 1 minute).
Increased red blood cell and haemoglobin concentration in
your blood (greater supply and exchange of oxygen/carbon
dioxide between the muscles and the blood).
Enhanced blood flow to your skeletal muscle (enhanced
return of deoxygenated blood to the lungs and rate of
oxygen replenishment to fatiguing working muscles).

TWO KEY AREAS OF

FOOTBALL SPECIFIC
STAMINA:
MULTI-SPRINT STAMINA
01
Multi-directional, interval style running.
High reps with short recovery time.
A combination of movements and speeds.
20-40m distances at 80-95% of your top
speed.
Reflects the stop-start nature of football.
Minimum of 30 and a maximum of 72 total
runs in one session during the season.

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 THE PROGRAMME
Each stamina session in this programme will be structured as
follows:
WARM UP + MULTI SPRINT STAMINA + SPEED
REPEATABILITY + COOL DOWN
This programme is designed to focus on significantly
increasing your stamina in the next 28 days, during the season.
The only activities you should be doing during this period are:
1. Your team training & matches
2. The sessions from this programme
3. Additional injury prevention work
Do not follow any other programmes alongside this during this
4-week period. Doing so will likely lead to over-training and
hinder your adaptations to the programme. The only strength-
based work you should do is your low intensity injury
prevention work.
The best time to do these sessions is straight after your team
training sessions. You are already warm, out on the pitch and
can capitalise on the fatigue you have already built up whilst
also getting the same amount of recovery time. If that’s not
possible, any other time of the day as far away from team
training as possible is your plan B. If you use plan B, be sure to
sufficiently refuel before team training.
For maximum results be sure to also:
Track yourself every day using our tracking system or
equivalent
Ensure great nutrition
Get enough sleep
Continue working on your mindset
THERE ARE 4 SESSIONS PER WEEK, 3 REST DAYS PER WEEK,
REPEAT FOR 4 WEEKS USING THE REPS & SET
PROGRESSIONS OUTLINED BELOW.
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ADDING INTENSITY
If you are at a stage of the season where your fitness is
towards its peak, you may wish to start the multi-sprint
stamina training element further along the programme to
make sure you are challenging yourself, or start from week 1
but try to perform each rep at 100% intensity. You could also
add a goal (if you have one) to the end the drill to incorporate
some shooting or technical accuracy whilst fatigued.
Remember that the maximum required reps for this type of
training is 72 runs split into sets of a maximum of 6 reps.
For speed repeatability, a maximum of 20 runs per session will
always be sufficient, but you can decrease the recovery time
between reps/sets to increase intensity. Remember that you
are aiming to repeatedly produce your top speed as fatigue
kicks in. 'Rest' days are just days off from this programme,
these days are likely to be filled with your team training
commitments and active recovery work. You can alter the
schedule to fit your week.
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