In 4 weeks - 3 sessions/week

Session 1. The aim is to get back into the swing of things by running and dribbling.
Next, you've got a 15-minute circuit (upper and lower body) to get your muscles back into football mode.

Remember to drink before, during and after your workout. It's also really important to stretch properly at the end: you've got another 11 sessions to go after this one!

You want to be getting back into good habits right from the start.
Stretching, hydration, nutrition and sleep will all help your pre-season prep.

A one-hour session with a bit of running and a bit of ball skills to get back into things.
We follow this up with a 15-minute circuit (upper and lower body) to build your muscles.

Remember to drink before, during and after your workout. It's also really important to stretch properly at the end: you've got another 10 sessions to go after this one!

Session 2: we keep the same pace and the same good recovery habits.
Session 3: we up the intensity.

Session 3: we up the intensity again, running that bit faster as well as boosting your circuit training by alternating between abs and cardio work.

Remember to drink before, during and after your workout. It's also really important to stretch properly at the end: you've got another 9 sessions to go after this one!

In session 3, you upped the intensity while starting the transition to interval training. Keep it up!

A one-hour session with a bit of running and a bit of ball skills to get back into things.
We follow this up with a 15-minute circuit (upper and lower body) to build your muscles.

Remember to drink before, during and after your workout. It's also really important to stretch properly at the end: you've got another 8 sessions to go after this one!

Session 4: you've done two sessions where your cardio and muscles have had a good workout. For session 5, we attack specific strength training and 30/30 intervals.
Recover well.

Session 5: we've reached the interval training weeks. We're reducing the training time but upping the intensity, with a 30-second exercise followed by 30 seconds of recovery.
There will also be specific upper body training.
Remember to drink plenty and stretch well at the end of the workout.

Try to pace yourself during interval training as the aim is to do all of the sets. You've got 7 sessions left

With session 5 you've started interval training, which resembles the typical kind of exercise footballers do on the pitch.
We know you've heard this all before, but remember to recover, drink, stretch and sleep well.

Session 6: another interval session but this time with lower body strength work.
Remember to stretch as this will help you recover and benefit from the workout.
You're halfway through the programme. Over the next 2 weeks, we'll move on to explosive strength training with 4 intense sessions that are really important for your season.

Try to pace yourself during interval training as the aim is to do all of the sets. You've got 6 sessions left

You've finished the third week. Interval training is the closest you get to a footballer's exertion on the pitch.
Remember to stretch and drink plenty so you can attack the fourth week.
Working on explosive strength.

Session 9: we start doing intervals of 10 seconds of exercise with 20 seconds of recovery. The recovery time is longer than the exercise time so that you can really push yourself hard.
Strength training is really important as it lets you build your muscles and improve your explosiveness.
The closer you get to the season, the more match-focused your exercises.

Try to pace yourself during interval training as the aim is to do all of the sets. You've got 4 sessions left

Session 9: you've just done 3 interval and explosive strength sessions. We're now at the peak of your strength training and you need to be stricter than ever about the invisible side of things = hydration, nutrition and sleep.
You're on the right track. Keep it up

Session 7: we're reducing the exercise time but upping the intensity with 15 seconds of effort and 15 seconds of recovery.
We'll be working on explosive strength, which gets you ready for the kind of exercise you do in matches and improves your explosiveness.

- Try to pace yourself during interval training as the aim is to do all of the sets. You've got 5 sessions left

In session 7, you worked on explosive strength and short intervals - a difficult and pivotal week.
You now know what you need to do to get the most out of this week...

Session 8: the same session as the one before, but with an added difficulty: we're including a ball so you'll need to concentrate even harder to keep control as you dribble.

Try to pace yourself during interval training as the aim is to do all of the sets. You've got 4 sessions left

Session 8 was tough, but guess what? It's not over! Session 9 will be a case of 10/20 intervals and more explosive strength training...
Recover well and don't give up...

Session 10: the same as the one before but with a ball.
Throw everything into it while staying focused and in control, just like in a match.
Even though you've got the ball, you still need to do the exercises correctly.

Try to pace yourself during interval training as the aim is to do all of the sets. You've got 2 sessions left

You've done 4 explosive strength sessions in 2 weeks. WELL DONE.
You've finished strength training, but stay focused.

We've reached the last week of the programme.
We're going to work on your speed and the speed of your reactions.
It may seem like a gentle session as the recovery time is 5 times longer than the working time, but the speed exercises need a lot of endurance, with the correct recovery time, hydration and stretching.
Even though we're reaching the end, stay focused.

Try to pace yourself during interval training as the aim is to do all of the sets. You've got 1 session left

Speed workouts really work your muscles, so remember the little details that will help your recovery so you're ready for the start of the season.

Session 12: we're there...
You're on to the last workout. It's the same as session 11 but we're adding a ball.
It needs even more concentration if you're going to stay in control as well as move fast.

Try to pace yourself during interval training as the aim is to do all of the sets. It's your last session so don't forget to share your feedback with us with a rating or a comment

You've finished the final week. WELL DONE!!! You've done what you need to put the odds on your side in your matches. Have a great season.