We hope you’ve enjoyed the Train like the Pride, presented by Nike programme so far and are starting to feel the benefits of regular exercise.
So far, you’ve tested yourself in week one against our benchmarks and across weeks two to four, have been introduced to the three pillars of training that we expose the national players to which are: braking strength, sprinting strength and repeat and recover.
If you’ve missed any of these weeks we would definitely recommend to go back and work through the programme week by week.
Now you’ve been introduced to all the training concepts, we move onto what we call an accumulation phase across weeks five to eight.
This phase is all about building up (accumulating) the amount of work across each of these three training pillars.
In week five, we focus on accumulating braking strength so expect exercise progressions and higher numbers of repetitions here on in.
As a reminder, braking strength is the training pillar that is designed to increase the players ability to cope with international match play specifically in 1v1 defending, pressing and rapid changes of direction. England Women's defender Alex Greenwood has helped us to demonstrate this week's exercises.
Now we're really stepping it up 💪
— England (@England) May 6, 2020
It's time for week five of our Train Like The Pride programme – and we're moving into the accumulation phase. @AlexGreenwood is on hand to show you what's in store: pic.twitter.com/XUbxFCwtfH
How?
For all sessions that you do, make sure that you warm up properly. This can involve jogging, bodyweight exercises, dynamic stretching and other things that you normally do to get your body prepared for exercise.
Here is a sample warm up you could do:
One minute of light jogging
Bodyweight exercises - complete each of these for ten reps:
Overhead Walking Lunge
Single leg Romanian Deadlift (both legs)
Inchworms
Bodyweight squat
One minute of light jogging
Stay hydrated, and eat and sleep well to make sure that you are recovering from exercise and the day’s other stresses.
What?
The braking strength programme can be found here. It’s progressive in nature, and the intensity increases as you progress through the programme.
If you’re below the benchmark, you could consider completing the programme three times per week and complete four sets.
If you’re at the benchmark, you could consider completing the programme twice per week for four sets, but use the other days to focus on other areas that may need further improvement, such as sprinting or braking capability.
