ONE STEP AHEAD

THE COMPLETE
OFF-SEASON GUIDE

PERFORM_COACH
 COPYRIGHT
Copyright © 2019 by @perform_coach

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created and designed in Germany by

@perform_coach

PERFORM_COACH
 TABLE OF CONTENTS
1.TIME MANAGEMENT
- WHEN SHOULD I TRAIN ?
- WHEN CAN I RELAX ?
- WHEN SHOLD I RECOVER ?
- HOW MANY DAYS CAN I RECOVER ?
- WHAT SHOULD I TRAIN ?
2.TRAINING
- WHAT SHOULD I TRAIN ?
- HOW OFTEN SHOULD I TRAIN ?
- HOW LONG SHOULD I TRAIN ?
- HOW SHOULD I TRAIN ?
3. NUTRITION
- WHAT SHOULD I EAT ?
- HOW MUCH SHOULD I EAT ?
- CAN I EAT THE SAME WAY AS IN THE IN-SEASON ?
- CAN I DRINK ALCOHOL ?

PERFORM_COACH
 TABLE OF CONTENTS
4.FUN/LEISURE ACTIVITIES
- WHAT CAN I DO ?
- WHICH LEISURE ACTIVITIES SHOULD I MIND ?
- HOW MUCH TIME SHOULD I SPEND ON LEISURE
ACTIVITIES
5. END
- WHAT SHOULD I DO NOW ?

PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
THE AVERAGE OFF-SEASON IS ABOUT 6
WEEKS. IN THIS TOPIC I WANT TO SHOW
YOU HOW TO SUBDIVIDE THESE 6 WEEKS
INTO SMALLER PARTS.

IN THE FIRST WEEK YOU JUST CHILL AND

DO NOTHING, NOT EVEN FOAM ROLLING OR
SOMETHING ELSE. TRY NOT TO THINK TOO
MUCH ABOUT SOCCER. THIS WEEK HELPS
YOUR TO CLEAR YOUR MIND AND TO
REFOCUS FOR THE UPCOMING SEASON. IT'S
NOT ONLY GOOD FOR YOUR MENTALITY BUT
IT IS ALSO GOOD FOR YOUR BODY. BECAUSE
YOUR BODY HAS THEN ENOUGH TIME TO
RECOVER
PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
FROM ALL ACTIVITES DURING IN-SEASON.
YOUR BODY CAN HEAL ALL THE MUSCLES,
TENDONS AND TISSUES.
IT'S REALLY IMPORTANT TO TAKE THE TIME
AND TO REST 7 DAYS. OTHERWISE YOU GET
TIRED BY THE START OF THE SEASON.

TO EFFICIENTLY RECOVER FROM ALL

ACTIVITES YOUR BODY NEEDS THE RIGHT
AMOUNT OF HIGH QUALITY FOOD.
THEREFORE I SUGGEST YOU TO EAT A LIITLE
BIT MORE FOOD THAN YOU NEED. FOCUS ON
THE FOODS WHICH I MENTION AT CHAPTER
3 ''NUTRITION''.

PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
THE MAIN POINT ABOUT THE FIRST WEEK IS
TO CHARGE YOUR BATTERY AGAIN FOR THE
UPCOMING SEASON. I KNOW LOTS OF YOU
ARE HARDWORKING. ALTHOUGH IT'S QUITE
HARD FOR YOU NOT TO DO ANYHHING I
WOULD HIGHLY RECOMMAND TO JUST
RELAX DURING THE 1ST WEEK.

CHARGE
YOUR
BATTERY

PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
AFTERS THIS WEEK YOU START TO BUILD UP
YOUR BASIC ENDURANCE. BASIC
ENDURANCE IS THE BASIC OF EVERY OTHER
ENDURANCE (FAST POWER ENDURANCE,
STRENGTH ENDURANCE...)
TO OPTIMALLY BUILD UP YOUR BASIC
ENDURANCE YOU SHOULD TRAIN 3 TIMES
PER WEEK.
EACH TRAINING YOU RUN ABOUT 5-6KM
IN 25-35 MINUTES. A LITTLE PROGRESSS
OVER THE WEEKS WOULD BE GREAT.
BUT DON'T PUSH IT TOO HARD. IF YOU FEEL
TIRED AFTER ONE SESSION PROBABLY YOU
PUSHED TOO HARD. TO BUILD UP BASIC
ENDURANCE IT'S IMPORTANT NOT TO PUSH
TOO HARD.
PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
IN THE 1ST WEEK YOU JUST BUILD UP YOUR
BASIC ENDURANCE. OPTIONALLY YOU CAN
DO SOME TECHNICAL WORK WITH THE
BALL. BUT FOCUS ON THE BASIC
ENDURANCE!

IN THE 2ND WEEK YOU CONTINUE TO BUILD

UP YOUR BASIC ENDURANCE. TRAIN YOUR
BASIC ENDURANCE 3 TIMES PER WEEK.
YOU SHOULD ALSO START TO DO STABILITY
AND MOBILITY EXERCISES 2-3 TIMES PER
WEEK. IF YOU HAD AN INJURY YOU CAN
ALSO DO SOME PRE- AND REHAB
EXERCISES TO TREAT YOUR INJURY.

PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
IN THE 3RD WEEK YOU SWITCH OVER TO
INTERVAL ENDURANCE TRAINING. THAT
MEANS THAT YOU DON'T RUN AT A STEADY
PACE. E.G. YOU RUN 1.5 MIN SLOW AND
THEN YOU RUN FAST FOR ABOUT 30
SECONDS. DURING THE 30 SECONDS YOU
GIVE 80%-90% OF YOUR MAX SPEED.
THESE YOU REPEAT 10-20 TIMES. OVER THE
WEEKS A PROGRESSION WOULD BE GREAT.

PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
DURING INTERVAL TRAINING YOUR HEART
RATE INCREASES. RIGHT AFTER 30
SECONDS OF RUNNING FAST YOUR HEART
RATE REACHES THE HIGHEST POINT. IN THE
FOLLOWING 1.5 MIN THE GOAL IS TO
REDUCE THE HEART AS FAST AS POSSIBLE.

PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
IN THE 4TH WEEK YOU SWITCH OVER TO
HIIT TRAINING.
''HIGH INTENSITY INTERVALL TRAINING''
NOW YOU DO HIGH-INTENSITY TRAINING
WHICH IS 10-20 MIN LONG.
FOR EXAMPLE YOU CAN DO THE ''JOHN
TERRY CARDIO'' TRAINING:

PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT

PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
HIIT TRAINING CAN BE TRANSLATED
DIRECTLY INTO YOUR GAME. THIS WILL
HELP YOU A LOT DURING GAMES. BUT
DON'T START WITH HIIT TRAINING. WITHOUT
YOUR BASIC ENDURANCE AND YOUR
INTERVAL TRAINING IT WOULDN'T BE THAT
EFFICIENT. FIRST YOU NEED TO BUILD UP
YOUR BASIC ENDURANCE AND ONLY THEN
YOU CAN DO HIIT TRAINING.

IT'S A SHORT BUT INTENSE SESSION. YOUR

HEARTRATE IS REALLY HIGH. AFTER A
SPRINT YOU TRY TO CALM DOWN AS FAST
AS POSSIBLE. THEN YOU SPRINT AGAIN.
JUST LIKE IN A REAL MATCH.
PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
IN THE LAST WEEK OF YOUR INDIVIDUAL
OFF-SEASON YOU START TO TRAIN YOUR
SPEED/AGILITY/EXPLOSIVENESS.
IN THE LAST 2 WEEK YOU CAN TRAIN 3-4
TIMES PER WEEK.
I ALSO SUGGEST YOU TO COMBINE YOUR
AGILITY/SPEED TRAINING WITH A BALL.
BECAUSE THE TEAM TRAINING STARTS
SOON AND YOU WANT TO HAVE A GOOD
TECHNIQUE WITH THE BALL AT A HIGH
SPEED.

PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
DON'T NEGLECT YOUR RECOVERY AND
ALWAYS LISTEN TO YOUR BODY!
IF IT'S TOO HARD YOU CAN RECUDE THE
WORKLOAD.

IF YOU DO ANY OF THE EXERCISES I

WOULD BE REALLY HAPPY IF YOU TAG ME
ON INSTAGRAM! I WILL TAG YOU BACK. 

QUICK OVERVIEW

PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
QUICK OVERVIEW
BASICALLY YOU TRAIN 3-4 TIMES PER
WEEK. OPTIONALLY YOU CAN TRAIN 1-2
TIMES PER WEEK YOUR TECHNICAL SKILLS.
TECHNICAL STUFF DOESN'T REQUIRE MUCH
ENERGY, SO YOU CAN DO THIS 1-2 TIMES
PER WEEK.
ALWAYS FOCUS ON THE TASK DURING THE
WEEKS WHICH I DESCRIBED. THE TECHNICAL
WORK HAS THE 2ND PRIORITY.

PERFORM_COACH
 TOPIC 1
TIME MANAGEMENT
A PROGRESS DURING THE RUN SESSIONS
CAN BE DONE BY REDUCING THE REST TIME
OR INCREASING THE TIME WHEN YOU RUN.
ALSO YOU CAN INCREASE THE TOTAL TIME
PER SESSION. 

PROGRESS
IS KEY

PERFORM_COACH
 TOPIC 2
TRAINING
FIRST OF ALL I WANT TO EXPLAIN THE GOAL
SETTING DURING THE OFF-SEASON. THE NO.
1 GOAL OF THE OFF-SEASON IS TO STAY
HEALTHY. TO GET INJURED DURING THE
OFF-SEASON IS THE WORST THING WHICH
CAN HAPPEN. THEREFORE YOU HAVE
ABSOLUTELY TO PAY ATTENTION TO YOUR
BODY. LISTEN TO YOUR BODY. IF YOU DO
TOO MUCH TRAINING THEN JUST REDUCE
THE WORKLOAD. ALSO IT WILL BE REALLY
GOOD IF YOU DON'T GO BEYOND YOUR
LIMITS EVERY DAY. YOUR BODY NEEEDS
ENOUGH TIME TO RECOVER PROPERLY. SO
DON'T PUSH TOO HARD.

PERFORM_COACH
 TOPIC 2
TRAINING
ESPECIALLY IN PRE-SEASON IT'S COMMON
TO INCREASE THE WORKLOAD. IF YOU
ALREADY INCREASED THE WORKLOAD.
IN THE OFF-SEASON IT MIGHT BE HAPPEN
THAT YOU GET INJURED OR YOU JUST GET
UNMOTIVATED DURING PRE-SEASON TO
KEEP ON GOING WITH THE HIGH WORKLOAD.
THEREFORE I HIGHLY SUGGEST YOU NOT TO
OVERTRAIN DURING OFF-SEASON AND TO
ENJOY THE FREE TIME. YOU CAN FOCUS
MORE ON FAMILY OR IN GENERAL ON
POSITIVE THINGS WHICH YOU HAVEN'T
DONE DURING YOUR IN-SEASON.

PERFORM_COACH
 TOPIC 2
TRAINING
BUT HOW CAN YOU DETERMINE YOUR
SPECIFIC GOALS DURING THE OFF-SEASON?

THE OFF-SEASON IS THE BEST TIME TO

WORK ON YOUR WEAKNESSES. IF YOU'RE
SLOW OR IF YOU'RE TOO WEAK IT'S TIME
TO CHANGE IT. CREATE A LIST OF YOUR
WEAKNESSES NOW. IN THIS OFF-SEASON
YOU ARE GOING TO IMPROVE THE 2
WEAKNESSES WHICH LIMITS YOU THE
MOST TO BECOME PRO.
MY WEAKNESSES WERE SPEED AND MY
PHYSICAL SHAPE.

PERFORM_COACH
 TOPIC 2
TRAINING
I AM NOT THE ONE WHO HAS THE MOST
MUSCLES AND IT REALLY INHIBITED ME. I
PLAY IN THE 2ND DIVISION IN GERMANY AND
IF YOU AREN'T IN A GOOD PHYSICAL SHAPE IT
WILL BE REALLY HARD FOR YOU TO WIN 1V1. I
RECONGNIZED THIS WEAKNESS 3 YEARS AGO.
I HAVE BEEN WORKING ON MY PHYSICAL
SHAPE FOR ABOUT 3 YEARS NOW AND I HAVE
HAD TRUMENDOUS RESULTS. ESPECIALLY
DURING OFF-SEASON YOU CAN FOCUS ON
BECOMING STRONGER AND MORE
POWERFUL.

PERFORM_COACH
 TOPIC 2
TRAINING
YOU DON'T HAVE ANY GAMES SO YOU CAN
GIVE 100% IN THE GYM AND ON THE
PITCH. YOU DON'T REALLY HAVE TO PAY
ATTENTION TO THE GAMES. THAT'S ONE
OF THE BIGGEST BENEFITS DURING OFF-
SEASON.

UNFORTUNATELY IT'S TOO LONG TO

EXPLAIN  HOW TO BECOME FASTER AND
STRONGER IN THE MOST EFFICIENT WAY.
THEREFORE I WILL RELEASE A PROGRAM
SOON WHICH WILL BE ABOUT THIS TOPIC.

PERFORM_COACH
 TOPIC 2
TRAINING
I KNOW THERE ARE HUNDREDS OF PEOPLE
WHO HAVE THE SAME WEAKNESS AS I HAD.
I REALLY WANT TO HELP THEM AND TO
SHARE MY WHOLE KNOWLEDGE WITH
THEM. LOTS OF PEOPLE SAY GENETICS
DECIDE WHETHER YOU ARE FAST AND
STRONG OR NOT. BUT THIS ISN'T TRUE AT
ALL. THERE ARE LOTS OF EXAMPLES OVER
THE WORLD.

LOOK AT THE
TRANSFORMATION OF
THESE 2 GUYS:
PERFORM_COACH
TOPIC 2
TRAINING

PERFORM_COACH
 TOPIC 2
TRAINING
NOTHING IS IMPOSSIBLE
ALTHOUGH YOU ARE SLOW YOU CAN WORK
ON YOUR SPEED. IN THIS AREA YOU CAN
ALSO HAVE GREAT RESULTS. IT'S ALL
ABOUT HARDWORK AND DEDICATION AND
THE RIGHT KNOWLEDGE.
SO RECOGNIZE YOUR WEAKNESSES AND
WORK ON THEM DURING OFF-SEASON!

PERFORM_COACH
 TOPIC 2
TRAINING
IT'S REALLY IMPORTANT NOT TO TRAIN TOO
HARD BECAUSE OTHERWISE YOU WILL GET
TIRED AT THE START OF THE PRE- OR IN-
SEASON. ALSO YOU WORKOUTS SHOULDN'T
BE LONGER THAN 1H 30 MIN OTHERWISE
YOUR BODY STARTS TO PRODUCE STRESS
HORMONS CALLED CORTISOL WHICH WILL
HAVE A NEGATIVE IMPACT ON YOUR
RECOVERY AND ON YOUR GENERAL MOOD.

PERFORM_COACH
 TOPIC 2
TRAINING
SO DON'T STAY TOO LONG IN THE GYM OR
ON THE PITCH. I PREFER SHORT BUT
INTENSE WORKOUTS. THESE ARE WAY
BETTER THAN LONG WORKOUTS WHICH
ARE LOW-INTENSE.

SHORT AND INTENSE

LONG BUT LOW-INTENSITY

PERFORM_COACH
 TOPIC 3
NUTRITION
THE NUTRITION DURING OFF-SEASON ISN'T
SO IMPORTANT AS DURING IN-SEASON
BECAUSE YOU DON'T HAVE GAMES WHERE
YOU HAVE TO BRING PEAK PERFORMANCES.
ESPECIALLY IF YOU ARE ON A BULK YOU
CAN HAVE CHEAT MEALS 2-3 PER WEEK. IF
YOU WANT TO LOOSE WEIGHT YOU CAN
HAVE CHEAT MEALS 1-2 PER WEEK.

PERFORM_COACH
 TOPIC 3
NUTRITION
DURING OFF-SEASON YOU SHOULD GIVE
YOUR BODY ENOUGH NUTRIENTS TO
RECOVER FROM THE WORKOUTS.
ESPECIALLY PROTEINS AND CARBS ARE
REALLY USEFUL. IF YOU WANT TO GAIN
MUSCLES IT'S VITAL TO CONSUME ENOUGH
CALORIES.
IT'S ALSO REALLY IMPORTANT NOT TO EAT
TOO MUCH FOOD. THE MORE BODYFAT YOU
HAVE THE SLOWER ARE YOU. EVEN A
SMALL PERCENT OF BODYFAT HAS A BIG
IMPACT ON YOUR JUMP AND SPRINT
PERFORMANCE.

PERFORM_COACH
 TOPIC 3
NUTRITION
THIS STUDY SHOWS CLEARLY HOW BAD
THE IMPACT IS.

STUDY:
HTTPS://JOURNALS.LWW.COM/NSCA-
JSCR/FULLTEXT/2011/04000/INFLUENCE
_OF_UPPER_BODY_EXTERNAL_LOADING_O
N.3.ASPX

PERFORM_COACH
 TOPIC 3
NUTRITION

PERFORM_COACH
 TOPIC 3
NUTRITION

PERFORM_COACH
 TOPIC 3
NUTRITION
THAT'S WHY YOU DEFINITELY SHOULDN'T
NEGLECT YOUR NUTRITION. IT'S MASSIVE
IMPORTANT.

AS A RESULT IT WOULD BE BETTER IF YOU

BECOME LEAN. SO YOU HAVE TO CARRY
ONLY A LITTLE AMOUNT OF BODYFAT WITH
YOU. THIS WILL ALSO MAKE YOU FASTER.
IT'S NO COINCIDENCE THAT THE FASTEST
SOCCER PLAYER IN THE WORLD HAVE SUCH
A LOW PERCENT OF BODYFAT. (MBAPPE,
BALE, RONALDO,). ALSO THEY ARE REALLY
MUSCULAR BECAUSE THEIR MUSCLES HELP
THEM TO RUN FASTER AND TO JUMP
HIGHER.
PERFORM_COACH
 TOPIC 3
NUTRITION
IT WILL TAKE TOO MUCH TIME TO EXPLAIN
THE NUTRITION IN DETAIL. THEREFORE I
WILL CREATE A NUTRITION PROGRAM. THIS
PROGRAM WILL SHOW YOU EXACTLY HOW
MUCH CALORIES AND MACROS YOU
SHOULD EAT TO ACHIEVE YOUR GOALS
(LOOSE FAT, MANTAIN PHYSIQUE, GAIN
MUSCLES). IF YOU ARE INTERESTED IN
SUCH A PROGRAM PLEASE DM ME VIA
INSTAGRAM.

BUT DURING OFF-SEASON YOU SHOULD

FOCUS ON HEALTHY FOODS WHICH GIVE
YOUR BODY THE NUTRIENTS WHICH ARE
NEEDED TO OPTIMALLY REPAIR YOUR
MUSCLES:
PERFORM_COACH
 TOPIC 3
NUTRITION
CARBS PROTEINS FATS
OATS COTTAGE NUTS
QUINOA CHEESE AVOCADO
WHOLE GRAIN GREEK YOGURT FATTY FISH
BREAD CHICKEN CHEESE
LEAN MEAT,
FRUITS EGGS
POILTRY AND
SWEET POTATOS CHIA SEEDS
FISH
POTATOS NUTS
OLIVE OIL
WHOLE WHEAT PROTEIN COCONUTS AND
PASTA POWDER COCONUT OIL
BROWN RICE OATS
BLACK BEANS SOY PRODUCTS
LENTILS LIKE TOFU
EGGS
TUNA 
BROCCOLI
QUINOA
LENTILS
PUMPKIN SEEDS
TURKEY BREAST

PERFORM_COACH
 TOPIC 3
NUTRITION
JUST FOCUS ON THE FOOD ABOVE. ALL OF
THE MENTIONED FOODS CONTAIN LOTS OF
NUTRIENTS WHICH ARE VITAL FOR YOUR
PERFORMANCE.

TRY TO CONSUME LESS REFINED CARBS

AND TO CONSUME LESS ,,WHITE THINGS''
E.G. WHITE RICE, WHITE PASTA ETC.
ALSO TRY NOT TO EAT TOO MUCH MEAT
BECAUSE MEAT HAS MANY
DISADVANTAGES.
ONE DISADVANTAGE IS THAT MEAT IS
PROINFLAMMATORY.

PERFORM_COACH
 TOPIC 3
NUTRITION
AFTER EATING MEAT YOUR MUSCLES CAN'T
RECOVER AS FAST AS WHEN EATING EGGS
OR COTTAGE CHEESE. BECAUSE OF THE
INFLAMMATION THE RISK IS ALSO HIGHER
TO GET INJURED. I KNOW IT'S QUITE HARD
TO REDUCE YOUR MEAT CONSUMPTION. IF
YOU EAT MEAT 1-3 TIMES PER WEEK IT'S
ALREADY QUITE GOOD.

NOT
TOO
OFTEN
PERFORM_COACH
 TOPIC 3
NUTRITION
IF YOU DONT KNOW WHAT TO COOK YOU
CAN CHECK OUT MY STORY HIGHLIGHTS.
(NUTRITION). THERE I MENTIONED LOTS OF
MEALS WHICH YOU CAN COOPY. I WOULD
BE HAPPY IF YOU MARK ME ON YOUR
INSTAGRAM ACCOUNT IF YOU TAKE A
PICTURE OF YOUR FOOD.

PERFORM_COACH
 TOPIC 3
NUTRITION

PERFORM_COACH
 TOPIC 4
FUN/LEISURE ACTIVITIES
BECAUSE OF THE FREE TIME DURING OFF-
SEASON YOU CAN SPEND MORE TIME ON
LEISURE ACTIVITIES. LOTS OF YOU ASKED
ME IF IT IS OKAY TO DRINK ALCOHOL
DURING OFF-SEASON. MY ANSWER IS YES
BUT DON'T EXAGGERATE YOUR ALCOHOL
CONSUMPTION. 
ALCOHOL IS ONE OF THE THINGS WHICH
ATHLETES HAS ABSOLUTELY TO MIND. IF
YOU DRINK ALCOHOL YOUR BODY
COMPLETLY NEGLECTS THE RECOVERY. HE
ONLY FOCUSES ON BREAKING DOWN THE
ALCOHOL. YOUR BODY CAN'T BUILD UP
MUSCLES (RECOVERY) IF YOU ARE DRUNK.

PERFORM_COACH
 TOPIC 4
FUN/LEISURE ACTIVITIES
OFF-SEASON IS THE ONLY TIME WHERE YOU
CAN CHILL AND RELAX. IF YOU DON'T DRINK
ANY ALCOHOL DURING ALL OTHER SEASONS
I THINK IT'S OKAY TO DRINK ALCOHOL
ABOUT 1-2 TIMES IN THE WHOLE OFF-
SEASON.

GENERALLY I WOULD SUGGEST YOU TO

SPEND THE FREE TIME WITH YOUR FAMILY
AND FRIENDS INSTEAD OF PARTYING. YOU
CAN CLEAR YOUR MIND AND HAVE A GOOD
TIME WITH YOUR FAMILY.

PERFORM_COACH
 TOPIC 5
END
THIS OFF-SEASON PLAN WAS CREATED FOR
AN AVERAGE PERSON WHO WANTS TO
IMPROVE IN EVERY ASPECTS. IT'S MORE
GENERAL. IF YOU FOLLOW THIS PROGRAM
YOU CAN'T MAKE ANY MISTAKES.

FOR EXAMPLE IF YOU WANT TO BECOME

FASTER AND STRONGER AND MORE
POWERFUL I WOULDN'T RECOMMAND YOU
TO DO THIS OFF-SEASON PLAN. IT'S REALLY
UNEFFICIENT TO TRAIN ENDURANCE AND
SPEED AT THE SAME TIME. IF YOU DO THIS
YOU WON'T HAVE ANY GOOD RESULTS IN
ONE OF THE 2 ASPECTS.

PERFORM_COACH
 TOPIC 5
END
SPEED AND ENDURANCE
AT THE SAME TIME

PERFORM_COACH
 TOPIC 5
END
IF YOU WANT TO BECOME STRONGER AND
FASTER I WOULD SUGGEST YOU TO FOCUS
ON THIS.

YOU NEED TO GO TO THE GYM AND TRAIN

YOUR QUADS AND YOUR UPPER BODY IN
ORDER TO GET FASTER AND MUSCULAR. BY
TRAINING YOUR QUADS AND YOUR UPPER
BODY YOU CAN BUILD RAW STRENGTH
WHICH IS NEEDED TO RUN FASTER
MOREOVER YOU MUST DO SPECIFIC SPEED
DRILLS ON THE PITCH TO IMPROVE YOUR
SPRINTING TECHNIQUE ASWELL AS YOUR
ACCELERATION.

PERFORM_COACH
 TOPIC 5
END
TRAINING SPEED AND POWER/STRENGTH AT
THE SAME TIME IS REALLY EFFICIENT.YOUR
BODY NEEDS STRENGTH AND POWER IN
YOUR LEGS AND IN YOUR UPPER BODY TO
RUN OR JUMP HIGHER. THEREFORE YOU
CAN COMBINE SPRINTING SESSION ON THE
PITCH WITH SHORT BUT INTENSE SESSIONS
IN THE GYM.

SPEED AND
POWER/STRENGTH
AT THE SAME TIME

PERFORM_COACH
 TOPIC 5
END
SOON I WILL RELEASE A PROGRAM WHICH
INCLUDES EXACT PLANS IN THE GYM AND
ON THE PITCH IN ORDER TO GET FASTER. IN
THES PROGRAMS I AM GOING TO EXPLAIN
IN DETAIL HOW TO GET FASTER AND
MUSCULAR. MAYBE THIS PROGRAM WILL
BE INTERESTING FOR YOU.

THANK YOU FOR DOWNLOADING MY E-

BOOK. 
IF YOU FOLLOW THIS PLAN STEP BY STEP
WOU WILL BE DEFINETLY ONE STEP AHEAD
OF YOUR COMPETITORS BY THE START OF
THE PRE- OR IN-SEASON.

PERFORM_COACH
 TOPIC 5
END
I WOULD BE HAPPY IF YOU CAN GIVE ME
SOME FEEDBACK. JUST DM ME VIA
INSTAGRAM! I WILL ANSWER AS FAST AS
POSSIBLE.
MAYBE YOU ALSO FIND SOME
SPELLING OR GRAMMATICAL MISTAKES. BUT
MY NATIVE LANGUAGE ISN'T ENGLISH. IT'S
GERMAN. I TRUELY WANT TO GIVE YOU MY
KNOWLEDGE. I HOPE YOU UNDERSTAND
EVERYTHING, IF NOT JUST CONTACT ME. 
I THINK IT'S NO PROBLEM THAT NOT
EVERYTHING IS CORRECT. 
LANGUAGE ISN'T AN EXCUSE!
IF THERE ARE ANY SPELLING MISTAKES I WILL
CORRECT THEM IMMEDIATELY! PLEASE TELL
ME!
PERFORM_COACH
 TOPIC 5
END
I THINK YOU KNOW THIS SENTENCE:

''KNOWLEDGE IS POWER''

IN MY EYES THIS SENTENCE ISN'T TRUE AT

ALL. 
YOU HAVE TO USE YOUR KNOWLEDGE.
OTHERWISE YOU WON'T BENEFIT FROM
YOUR KNOWLEDGE. YOU HAVE TO
IMPLEMENT ALL THE GIVEN INFORMATION
IN THIS EBOOK TO BECOME BETTER EVERY
DAY!
IN THIS SENSE, I WISH YOU ALL THE BEST
AND GOOD LUCK IN YOUR FURTHER CAREER.
@PERFORM_COACH

PERFORM_COACH