Henson says: “These drills are all about ‘lactate supercompensation’ work. Sessions 2 and 3: Sports sessionsįor example, swimming, tennis or a session on the exercise bike or rowing machine. Aim to maintain 75% of your max heart rate.
Work up a light sweat and moderate heart rate. The two other sessions in the week should be anything other than simply steady-state cardio to encourage mobility without the same repetitive stress pattern of running.” Steady-state cardio won’t stress your body like interval sprints but it will establish an aerobic base which will help with recovery from the shorter, sharper exercise coming in the following weeks. But with this plan, the first week back in training is meant to ease you back into exercise after a few weeks on the sun lounger (if you’re lucky) or couch. Henson says: “The words ‘pre-season training’ will evoke scare stories of players running so far they puke their guts up. Tom Henson is a UKSCA-accredited strength and conditioning coach working at Southampton FC, where he oversees fitness and strength training for the 18-21 age group. You’ll be better prepared for kick-off than ever before. Once you’ve got yourself back up to speed with these fitness sessions, chuck in some work on your skills with these drills used by Premier League top scorer Harry Kane.
We’ll warn you now that it’s not going to be an easy month, but you’ll be delighted that you put in the hard yards come the final 20 minutes of the first game back, when you bag a hat-trick as a result of being the only one fit enough to keep running.
To ensure match day doesn’t come as too much of a shock to the system, follow this four-week training plan. While that approach will seem like an excellent idea in the long, warm (ha!) days of June and July, you’ll be kicking yourself come the start of the season when you can barely play five minutes of a match without needing a breather. At the end of a hard football season, it’s tempting to kick back and give yourself the entire summer off to recharge your batteries ahead of the next campaign.
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