PRE-SEASON

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[Matchfit Conditioning - Pre-Season] by Matchfit Conditioning Limited
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 LET'S GET STARTED

PRE-SEASON IS ARGUABLY THE MOST IMPORTANT PHASE OF

THE SEASON… NUTRITION

Get it right and you will almost certainly propel yourself towards
a highly successful season in terms of personal performances.
Get it wrong and you will very quickly find yourself off the pace,
not performing to your potential and picking up easily avoidable
injuries.
When you provide your body with the nutrients it needs, it can
develop at a faster rate and will lessen the strain put on your
body. If you practice consistently good nutrition, you will be able
to run longer, sprint faster, jump higher, push harder and
consistently perform at a higher level.

Saying the words “pre-season” to a lot of players produces a
look of horror. Many coaches still persist in setting up long
distance, steady state runs of up to 10km in an effort to get
players match fit. Research clearly states that this type of
training is not optimal for footballers, who regularly change
direction and on average perform in bursts of up to 6 seconds.
The key is to condition your body for what actually occurs on the
field. The goal of any off-season is to build a solid foundation of
fitness before the more game related team conditioning sessions
start. A player must be gradually progressed through the pre-
season period over a series of months to lay the foundations for
a successful season and develop increased resilience.
Optimal nutrition will also help you to concentrate, focus and
think more clearly. If you fail to take care of your body through
proper nutrition, your body will struggle to recover and keep up
with the demands of the programme.
Poor nutrition is one of the main contributing factors to burnout,
overuse injuries, a lack of progression and fatigue. If you are
feeling sluggish and tired, it's highly likely that you need to give
more attention to your nutrition.

Pre-season training should never be about “smashing” the body

and putting on drills which are a 'survival of the fittest' in an
effort to rapidly increase fitness levels in a short space of time.
Strategies like this will almost certainly set you up for injury. Yes,
it’s important to train hard, but what’s even more important is
training smart.

The incidence of injury in football is highest at the beginning of

the competitive season, it’s for this reason that this pre-season
programme progresses and undulates your training volume and
intensity over 10 weeks to safely allow you to reach peak fitness
levels before the season starts.

The programme design not only keeps your body guessing to

avoid plateaus in progress, it also gives your body the time to
recover, adapt and grow from the training stimulus. The rest
days are absolutely crucial to your results on this programme. It’s
vitally important to trust the process and appreciate that your
fitness levels progress only whilst you are recovering, the
training purely provides the stimulus for progress. The rest days
will also help you to avoid burnout and even illness.
HOW TO FOLLOW THE

PROGRAMME

Starting from day 1, you must progress through the programme

all the way to day 70.

The dimensions for the four SAQ (speed, agility, quickness)

sessions are outlined below, please refer back to these diagrams
when setting up your SAQ session. Ensure that you are using our
testing and tracking system to track yourself throughout the
programme.

WHAT YOU'LL NEED:

All of the on-field sessions are designed to be completed with

minimal equipment and without a training partner. For any of the
equipment you see in the videos (poles, cones, hurdles etc.) you
can improvise with the equipment you have available. For
example, you could place a jumper where a hurdle is placed in the
video.

You'll see the following equipment being used in during the field
based and testing sessions:

1 ball
Ladders
Hurdles
Poles
Cones
Mannequins
Stop watch
Tape measure

For the gym-based sessions you'll need the basic equipment

you'll find in any gym plus:

A box
A suspension trainer/TRX
A VIPR
A BOSU
A swiss ball
A medicine ball
Skipping rope
 SAQ SESSIONS

Below you will find the dimensions for all four SAQ sessions. Each WARM-UP + MOVEMENT MECHANICS + SPEED CIRCUIT +
session is made up of the following and will take you 60-90 STAMINA WORKOUT + COOL DOWN

minutes to complete (including set up):

SAQ SESSION 1
What's in the video: 8 poles, 10 markers, 1 ball, 6 hurdles, 1 ladder.

SAQ SESSION 2
What's in the video: 8 poles, 15 markers, 1 ball, 6 hurdles, 1 ladder.

SAQ SESSION 3
What's in the video: 10 poles, 12 markers, 1 ball, 6 hurdles, 1 ladder.
SAQ SESSION 4

What's in the video: 10 poles, 12 markers, 1 ball, 6 hurdles, 1 ladder.

SAQ SESSION DIMENSIONS

Warm-Up All Speed Circuits

Stamina Workout 1 Stamina Workout 2

Stamina Workout 3 Stamina Workout 4

 GYM BASED WORKOUTS

STRENGTH ENDURANCE
Workout 1 Workout 2 Workout 3

HYPERTROPHY
Workout 1 Workout 2

MAX STRENGTH STRENGTH SPEED

Workout 1 Workout 1
GYM CARDIO
Workout 1 Workout 2

TRX MOBILITY
TESTING
Workout 1
For all testing sessions during this programme, please
refer to the 'Fitness Testing & Monitoring Workload'
guide included in your download links. You should also use
the printouts in the guide to track your workload and
mental state throughout this programme.

8
 WEEK 1

TESTING
1

STRENGTH ENDURANCE WORKOUT 1 - LOW

INTENSITY
2

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 1

3

HYPERTROPHY WORKOUT 1 - LOW

INTENSITY
4

COMPLETE REST
5

STRENGTH ENDURANCE WORKOUT 2 - LOW

INTENSITY
6

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 2

7
 WEEK 1 SESSIONS

DAY 1 DAY 2

DAY 4
DAY 3
DAY 5 DAY 6

DAY 7
 WEEK 2

TRX MOBILITY
8

STRENGTH ENDURANCE WORKOUT 3 -

MEDIUM INTENSITY
9

GYM CARDIO WORKOUT 1

10

HYPERTROPHY WORKOUT 1 - MEDIUM INTENSITY

11

COMPLETE REST
12

STRENGTH ENDURANCE WORKOUT 1 - MEDIUM

INTENSITY
13

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 3

14
 WEEK 2 SESSIONS

DAY 8 DAY 9

DAY 11

DAY 10
DAY 12 DAY 13

DAY 14
 WEEK 3

GYM CARDIO WORKOUT 2

15

STRENGTH ENDURANCE WORKOUT 2 -

16

MEDIUM INTENSITY

TRX MOBILITY
17

HYPERTROPHY WORKOUT 2 - LOW INTENSITY

18

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 4

19

STRENGTH ENDURANCE WORKOUT 3 - MEDIUM

20

INTENSITY

TRX MOBILITY
21
 WEEK 3 SESSIONS
16

DAY 16
DAY 15

DAY 17

DAY 18
DAY 19 DAY 20

DAY 21
 WEEK 4

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 1

22

HYPERTROPHY WORKOUT 2 - MEDIUM

23

INTENSITY

TRX MOBILITY
24

STRENGTH ENDURANCE WORKOUT 1 - MEDIUM

25

INTENSITY

GYM CARDIO WORKOUT 1

26

HYPERTROPHY WORKOUT 1 - MEDIUM INTENSITY

27

TRX MOBILITY
28
 WEEK 4 SESSIONS

DAY 23
DAY 22

DAY 24

DAY 25
DAY 26 DAY 27

DAY 28
 WEEK 5

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 2

29

STRENGTH ENDURANCE WORKOUT 2 -

30

MEDIUM INTENSITY

GYM CARDIO WORKOUT 2

31

HYPERTROPHY WORKOUT 1 - LOW INTENSITY

32

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 3

33

HYPERTROPHY WORKOUT 2 - MEDIUM INTENSITY

34

COMPLETE REST
35
 WEEK 5 SESSIONS

DAY 29 DAY 30

DAY 31

DAY 32
DAY 33 DAY 34

DAY 35
 WEEK 6

TESTING
36

MAX STRENGTH WORKOUT 1 - LOW

INTENSITY
37

TRX MOBILITY
38

HYPERTROPHY WORKOUT 2 - HIGH INTENSITY

39

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 4

40

STRENGTH ENDURANCE WORKOUT 3 - MEDIUM

INTENSITY
41

GYM CARDIO WORKOUT 1

42
 WEEK 6 SESSIONS

DAY 36 DAY 37

DAY 38
DAY 39

DAY 40

DAY 42

DAY 41
 WEEK 7

COMPLETE REST
43

TRX MOBILITY
44

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 1

45

MAX STRENGTH WORKOUT 1 - MEDIUM

46

INTENSITY

GYM CARDIO WORKOUT 2

47

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 2

48

COMPLETE REST
49
 WEEK 7 SESSIONS

DAY 43 DAY 45

DAY 46

DAY 44
DAY 47 DAY 48

DAY 49
 WEEK 8

COMPLETE REST
50

TRX MOBILITY
51

MAX STRENGTH WORKOUT 1 - MEDIUM

52

INTENSITY

GYM CARDIO WORKOUT 1

53

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 3

54

TRX MOBILITY
55

MAX STRENGTH WORKOUT 1 - MEDIUM

56

INTENSITY
 WEEK 8 SESSIONS

DAY 50
DAY 51

DAY 52

DAY 53
DAY 54 DAY 55

DAY 56
 WEEK 9

TRX MOBILITY
57

STRENGTH ENDURANCE WORKOUT 1 - LOW

58

INTENSITY

GYM CARDIO WORKOUT 2

59

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 4

60

STRENGTH -SPEED WORKOUT 1

61

COMPLETE REST
62

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 1

63
 WEEK 9 SESSIONS

DAY 57 DAY 58

DAY 60

DAY 59
DAY 61 DAY 62

DAY 63
 WEEK 10

TRX MOBILITY
64

GYM CARDIO WORKOUT 1

65

STRENGTH ENDURANCE WORKOUT 2 - MEDIUM

66

INTENSITY

SAQ (SPEED, AGILITY, QUICKNESS) SESSION 2

67

STRENGTH -SPEED WORKOUT 1

68

COMPLETE REST
69

TESTING
70
 WEEK 10 SESSIONS

DAY 64

DAY 66

DAY 67

DAY 65
DAY 68 DAY 69

DAY 70
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