Frequently asked questions
How can I get faster?
We have a plan named 'Building Speed', made to increase players speed, acceleration and power massively in a short space of time. The 4 week plan is perfect for players looking to gain extra pace. It combines plyometric exercises, heavy weight gym work, sprint variations and recovery and has some astounding results.
What should I eat on a matchday?
Full in-depth nutrition advice for match day can be found here https://www.fuelforfootball.com/matchdayguide
When can I train physically?
Every workout has a different recovery time. For example, an intense strength session would take longer to recover from than a short power endurance session. This means that you would need a longer period of resting time before your next gym or football session after the strength workout than the power endurance.
Recovery times are different for every player due to genetics, conditioning, and lifestyle. There are several ways to speed up recovery times which can be found on our recovery page. It is important to learn through your own experiences, how much recovery time you need, and how/when you can add physical training to your schedule. With that in mind, certain exercises and workouts that are great in the off-season or during longer periods without training sessions, need greater time management in-season.
There are some general rules that apply to every player, regardless of varying recovery times. Firstly, physical training the day of a game should be avoided, unless it is of low enough intensity so as not to cause muscle damage or fatigue, which would surely affect your performance. On the day of a game it is important that you rest and completely avoid physical training, outside of a short, sharp muscle activation session. This will ensure you don't over-exert yourself consuming energy prior to a a match.
A second rule you should adhere to is avoiding all training within the first 24-36 hours after a match. While the lower boundary is imperative for every match, you should assess muscle soreness and fatigue after the initial 24-hour period. If your muscles are sore or fatigued, you should complete the full 36 hours before returning to any form of physical training. It is important to note that this period also includes not performing low-intensity training. Any form of training can hinder recovery and prolong time for TCR (Total Complete Recovery).
With tight training schedules many players struggle to fit in extra physical training during the season. Long recovery time workouts, such as intense strength sessions involving the lower body, are very hard to schedule and should be worked on predominantly in the off-season.
Can I train twice in one day?
Research has shown: for adequate recovery following football training sessions, you need only an 8-hour buffer between training on the pitch and in the gym. This is because the effects of peripheral and central fatigue rarely take longer than this to recover. For players training in the evening this would mean that training the next morning is a possibility. For those training during the daytime, it is possible to work out the same evening. This time-frame should only be a guideline as recovery time is different for every player, while varying session lengths and intensity will have different effects. The effects of muscle damage often last much longer than 8 hours so do not confuse this with the concept of fatigue