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What we try and do during the Christmas break is maintain fitness,
it's about keeping the muscle mass that they’ve built up over the season so far.
There is no point in making all of these gains and then losing them over Christmas.
What we are going to do is hill sprints, this is a perfect drill to keep you at your top velocity
Go! Nice and explosive, drive Dori! Straight arms, keep the head down, now a little jog down Doriano, you can skip.
We are looking at 5 reps here because it’s a short period of work. We don’t want to fatigue the muscle from an endurance perspective.
We want to increase strength.
We’re going to be working more aerobic endurance and aerobic power here.
We’ve got 60 meters in total, that is all you have to cover in 15 seconds.
15 seconds here, work with me for 15 seconds, and then get back in 15 seconds. Then you rest again, and we’ll do that continuously for 5 minutes.
We don’t want the boys coming back in overweight or losing too much muscle composition.
The nutritionist helped us a lot with that, we’re trying to give them simple strategies to maintain their condition over the Christmas break.
You’re away for 2 weeks, and all of the hard work that you’ve done, training every day and playing all of your matches can be detrained.
You can undo all of your hard work if you stop training. If you gain weight easily, then you cut down your carbs.
-Rice, potatoes, pasta, bread. If you train, eat more protein, and eat more carbs.
If you don’t train, keep protein high and drop the carbohydrates.
It's not what you do on one day that’ll determine how fit you are when you come back, it's what you do over the two weeks.
The last simple drill for you now, all that you’re going to do is side stepping in your box here.
Then you can decide whether to go right or left, and I’ve got to try and get to that gate or tag you before you get through.
Particularly important for him in this position is that he has to turn a lot, if the ball has gone over his head – he needs to turn and change direction.
So you’re going to drop, drive the leg over, punch and get back through. Nice and explosive, good Doriano.
If you don’t do anything for two weeks, you’ll lose 30 percent of your fitness.
They haven’t got time to come back in out of shape or out of mind so they need to make sure that they’re
in their peak condition when they come back to give them the best chance to get a contract.