In this phase of your training, the primary focus is on building conditioning for January while simultaneously developing your acceleration abilities and refining sprint technique. This phase integrates both anaerobic and aerobic conditioning to ensure you are physically prepared for the demands of competition while addressing technical aspects of your movement. Particular attention is given to overcoming hamstring imbalances, which will not only improve your acceleration but also reduce injury risk and enhance overall efficiency in dynamic movements. The programme consists of four weekly sessions, two gym-based and two pitch-based. Sessions A and B target anaerobic power and aerobic endurance, incorporating exercises to strengthen the posterior chain and develop power output. Sessions C and D shift to pitch work, focusing on speed-endurance and acceleration-specific drills, including changes of direction and deceleration. For weeks where match demands are lower (45 minutes or less of playing time), all four sessions should be completed. On a NL Cup week, or if getting notable minutes in another fixture, prioritise recovery by skipping one pitch-based session (Session D).