OVIDIUS

HOW DO YOU TRAIN?
Not every set should leave you exhausted.

Every rep range creates a different adaptation, so your training should match your goal.

- Strength: ≤5 reps
- Power: 4–6 reps with maximum intent
- Hypertrophy & capacity: 8+ reps

The biggest mistake I see? Footballers spend too much time in the middle, chasing fatigue instead of developing the qualities that transfer to performance.

Train with purpose. Every set should have a reason.

WHY ITS NOT TRANSFERRING
Statsport, the GPS provider of the Premier League revealed that 86% of max speed runs in football are run on a curve.

Yet the mistake a lot of athletes make is only training and developing speed in straight lines .

This is going to limit your ability to transfer your training to the pitch where it matters, and that’s why curve running is a staple of our speed program.

If you’re not already consider making a staple of yours so that you develop your game to meet the demands of football .

WRONG TIMING = WRONG EXERCISE
The best exercise at the wrong time is still the wrong exercise.

Every contraction type creates a different fatigue profile, so each has a different place in the training week.

🔹 Eccentrics → Early week
🔹 Concentrics → Late week
🔹 Isometrics → Throughout the week

Good programming isn’t just about what you do—it’s about when you do it.

STRONGER KICK = MORE ROBUST???
Groin injuries aren’t just a strength problem—they’re a capacity problem.

Football exposes the adductors to repeated accelerations, decelerations, changes of direction and kicking. If your training doesn’t prepare them for those demands, they’re more likely to become overloaded.

That’s why my approach isn’t built around one “magic” exercise.

Each week I include:
✔️ Dynamic eccentric work
✔️ Dynamic high-velocity work
✔️ Yielding isometrics
✔️ Overcoming isometrics

Together, these develop the qualities your groins need to tolerate the demands of football.

ARE YOU IMPROVING?
Most athletes do plyometrics.

Very few actually measure them.

If you can’t measure it, how do you know you’re becoming more explosive?

These are five of my go-to intensive plyometric tests because they’re simple, repeatable and directly reflect qualities that transfer to acceleration and athletic performance.

Test them. Track them. Improve them.

Because explosive athletes aren’t built by guessing—they’re built by measuring progress.

WHERE IT MATTERS
Everyone wants to sprint faster, but football isn’t won over 40 metres. It’s won in the first few steps.

That’s why your plyometric training should have purpose.
🔹 Intensive plyometrics build the force needed to produce powerful acceleration through the hips and knees.
🔹 Extensive plyometrics improve ankle stiffness and elastic energy return, helping you get off the ground quicker with every stride.

Train both, and you’ll develop the qualities that actually transfer to football performance.

WHAT I LEARNT
After 10 years working in the Premier League, these are the lessons that stood out most.

Strength is underrated.
Speed is overrated.
Availability is everything.

The players who consistently perform at a high level aren’t always the fastest or most naturally gifted.

They’re strong enough to compete, explosive enough to create opportunities, and robust enough to stay on the pitch.

Focus on building strength.
Prioritise acceleration over top speed.
And never underestimate the value of staying injury-free.

Because talent can’t help your team from the treatment room.

COSTLY MISTAKE
Most footballers focus on what they do with the ball.
The problem is they spend most of the game without it.

If you want more influence on the game, don’t just improve your technical ability. Improve your ability to get on the ball.

Acceleration, explosiveness, and change of direction help you get to the ball first, create separation, and give yourself more opportunities to impact the game.

Because more touches = more opportunities.