The Engine Room
WORKOUTS
The training that builds the player. Strength, speed, mileage and recovery — programmed every week, year-round.
THE FOUR PILLARS
Strength
Built for 90 minutes plus a 5K finish.
Speed
First-five acceleration that beats the back line.
Mobility
Daily flows — hips, ankles, T-spine.
Recovery
Sleep tracked, hydration measured, cold + sauna weekly.
WEEKLY SPLIT
MON
Lower Strength
Back squat 5x5 · RDL 4x8 · Nordic curls · single-leg work
TUE
Speed + Ball
Sprint ladder 6x60m · 1v1 finishing · cool-down 3mi
WED
Tempo Run
6mi tempo @ 5:45/mi · core circuit
THU
Upper + Plyos
Bench 5x5 · pull-ups · box jumps · medball throws
FRI
Match Prep
Light technical · set pieces · mobility flow
SAT
Match Day
Game · post-game spin + cold tub
SUN
Long Run
10mi easy trail · yoga + film review