Pre-season training plan

Get fit rapidly with the help of Powerade ION4 and Zero, Brentford's strength and conditioning coach Matt Springham shows you how to get up to speed sharpish

1 Speed shuttles

“Get back to top speed with these short sharp sprints. After a 10-minute warm-up with dynamic stretches, stand on the touchline between the halfway line and the goal-line and intersperse 10-metre sprints at 80 per cent of your maximum capacity with 10- metre walks for 10 reps across the pitch. This routine is ideal for football as it mimics the requirements in a match: lots of stop-start sprints.”

2 Endurance runs

“Now that you’ve worked up a sweat, it’s time to put yourself to the test. Rehydrate before starting at the corner flag and run around the edge of the pitch for four minutes at 80 per cent top speed. Repeat four times with 30=second rests between each run. It’s essential that you try and maintain one pace for the duration of each run if you want to regain your high-intensity endurance; this will help you stay running until full-time.”

More after the break

3 Long sprints

“Now for the hard part. Start at a corner flag and at top speed sprint diagonally to the opposing corner flag. Rest for 30 seconds before sprinting up the touchline to the adjacent flag. Rest for 30 second. Now sprint diagonally across the pitch to the flag on the far side, rest for 30 seconds before sprinting back to your starting position. Complete the cycle once more to end the workout.”

Drink yourself fit with Powerade

Powerade ION 4

When to use it:  It’s recommended when exercising for 30 minutes or longer at high intensity, or for 60 minutes or longer at any intensity.
Why use it: During exercise, it helps prevent dehydration and rapidly supplies fuel for the working muscles to sustain performance. Following exercise it replaces fluid, fuel ad four of the minerals lost through sweat, by refuelling and rehydrating.

Powerade Zero

When to use it: It’s recommended when taking part in lighter training or sporting sessions up to 60 minutes or less.
Why use it: It prevents dehydration and changes mineral balance that can affect your performance when exercising. After exercise it replaces fluid and minerals lost through sweat.

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