Fit For 90's Dr. John Cone has designed downloads for players to help them stay fit and address the challenges we currently face with isolated training in smaller spaces. For the coming weeks and potentially months all players will be responsible for their own training. Fit For 90 is providing these downloads at no cost to help out.
3 types of fitness support player performance and injury resistance in the game. These downloads are designed to help you maintain or even increase fitness on your own.
Everyone will fatigue at a different time during the work relative to your fitness level.
The goal is to maintain the quality of each acceleration you perform during each bout and steadily increase the amount of work you can do of each type of fitness.
How often should you workout?: Perform a new workout variation every 2-3 days. Optimally, how often you work out depends on your readiness, that is the energy you have each day. More generally, performing 2-3 maximal (exhausting) workouts a week will help keep you fit. This would mean workouts are done every other day to every 3rd day.The best way to manage the different types of work is to try to keep things balanced. Cycle through the workouts equally over time so you are performing a different type of fitness every 2-3 days. Too much of one thing may cause your body to get bored so variation is good.
3 Types of Fitness Workouts Included in the Free PDF Download:
Workout 1: You get more and more tired as the game goes on. The following will help make sure you are fresh and at peak performance at the end of the game.
Workout 2: There are moments in the game which are higher in demand for an extended period of time. The following will help you be able to play faster in these moments.
Workout 3: There are moments in the game which require high to maximal repeated efforts for relatively short intervals of time. The following will help you be able to play faster in these moments.
Dr. John Cone is the co-founder and CEO of Fit For 90. He has experience both playing and coaching at the college and professional level. John has extensive experience as a sports scientist, coach, and educator that gives him the unique ability to bridge the worlds of science and sport. John holds his USSF A license, is a certified strength and conditioning coach (CSCS), and the only American holder of the esteemed FA Fitness Trainers’ Award (2004).
John is a leading expert in soccer-specific sports science, player development, injury prevention and return to play from injury. He is the founder and CEO of Fit For 90 and has delivered over 100 seasons of periodization to pro, college and youth teams.
Beyond Fit For 90, John is the lead sports science educator for USSF where he has driven the integration of sports science since 2013. John is the former Director of Sports Science for the Portland Timbers, and Assistant Coach for Sporting KC and has experience working at every level of the game, as both a coach and sports scientist. In addition to these prominent roles, John is a regular speaker and educator in managing return to play from injury at athletic training conferences, adjunct faculty researcher, and graduate school lecturer.