Education
Knowledge Centre
Everything an apprentice coach needs to run the platform well — written so it can be applied on the pitch the same day.
Guides
6
Topics
6
Reading Time
28min
Level
Apprentice → Head Coach
Programming Fundamentals: How to Build a Training Week
Programming · 6 min read
Order sessions so quality work lands fresh and fatigue never stacks into competition.
Order within a session
Quality before quantity. Anything requiring speed or coordination goes before anything that creates fatigue.
- Warm-up and movement prep
- Speed, agility, plyometrics or Olympic lifts
- Main strength (heaviest compound work)
- Accessory and injury-reduction work
- Conditioning
- Cool-down and down-regulation
Order within a week
Place the highest neural demand 48-72 hours away from competition, and keep a genuine low day after the hardest day.
- Hard day → easy day → moderate day, repeat
- Never two maximal-speed days back to back
- Deload every 4th week: cut volume 40-50%, keep intensity
Sets, reps and intent
Match the rep range to the quality being trained, and write the intent on the sheet so the athlete knows what a good rep feels like.
- Max strength: 3-5 sets × 1-5 reps @ 85%+, 3 min rest
- Hypertrophy: 3-4 × 6-12 @ 65-80%, 60-90s rest
- Power: 3-5 × 2-5 @ 30-60%, maximal speed, full rest
- Muscular endurance: 2-3 × 15-20 @ under 60%
Reading Readiness Scores and Adjusting the Session
Monitoring · 4 min read
A traffic-light system a coach can apply on the pitch in ten seconds.
Progressions and Regressions: Coaching Mixed-Ability Groups
Coaching · 5 min read
One session, three entry points — nobody is under-challenged or unsafe.
Youth Athlete Development and Long-Term Planning
Youth · 5 min read
What to train and when, from pre-puberty through to senior squads.
Injury Reduction: The Non-Negotiable Exercises
Medical · 4 min read
Four movements with the strongest evidence base for reducing common team-sport injuries.
Recovery That Actually Works
Recovery · 4 min read
Rank the recovery levers by effect size before spending money on gadgets.