STAMINA PROGRAM

The Stamina Program is a detailed 4-week conditioning guide specifically designed for football players aiming to improve endurance, recovery, and overall match performance. The program combines high-intensity intervals, long-distance runs, shuttle drills, and pitch-based exercises to progressively enhance aerobic and anaerobic fitness.

Each week is structured with multiple sessions tailored to different fitness levels—Good, Pro, and Elite—ensuring players can track and improve performance based on their starting capacity. Training includes timed runs, HIIT short intervals, fartlek sessions, shuttle runs, box-to-box sprints, 5K runs, and Cooper tests. Cones, markers, and precise distances are used to develop agility, speed endurance, and repeat sprint ability.

The plan alternates intense training days with recovery periods, allowing athletes to maximize adaptation while minimizing injury risk. Sessions progressively increase in intensity, distance, and complexity, including a variety of interval lengths (e.g., 15 on/15 off, 4x4 minutes, 400m repeats) and recovery times.

Whether you are preparing for competitive matches, pre-season, or general fitness, this program provides a structured roadmap to build superior stamina, maintain peak performance throughout games, and monitor progress week by week.