It's the final stage of our training programme, to measure your physical profiling

Wednesday 24 Jun 2020
You can Train like the Pride by following our exercise programme below

Train like the Pride is a 12-week programme based on the profiling training system that the England physical performance team implement for the national teams.

During the last 11 weeks, you've been introduced to the three components of England training, pushed through the accumulation and intensity phases and also learnt some new exercises thanks to England players.

In week 12, we will be revisiting the physical profiling which you completed in the first episode and again in week eight. This will highlight your progress and allows you to tweak your programme going further.

Exercise one: THE LONG JUMP. The long jump will measure your braking strength. Mark a line on the floor, jump as far as you can and mark where you land. You can use a tape measure to record your distance. The benchmark for an active male is 1.85m while for a female it is 1.50m.

Exercise two: THE LONG LEVER BRIDGE. The long lever bridge measures the sprinting strength of an athlete. Lie down on a flat surface and place your feet as far away from you as possible and then bridge up and hold. Use a stopwatch to record your time. The benchmark for active individuals is two minutes.

Exercise three: 1KM TIME TRIAL. This will measure your repeat and recover capability. Figure out a route of 1km, this can be ten lengths of a football field. Record how long it takes for you to complete. Benchmark for an active female is under four minutes and for an active male quicker than 3.45 minutes.

Record your results and compare them to your latest physical profiling scores. Remember these benchmarks are for active individuals who have a history of fitness. Everyone is different and you might be just starting on your fitness journey.

Next week, you will be on your own however you would have identified which areas you have progressed in and which areas need greater training. Taking this into account, to continue the programme implement exercises from the accumulation phase training based on your scores - ideally you would run this training for 6-8 weeks and then have a few recovery days before re-profiling.

Following re-profiling implement intensification training for 3-5 weeks and then have a few recovery days before re-profiling.

Remember to stay hydrated, eat and sleep well to make sure that you’re recovering from exercise and the day’s other stresses.

Week 11 - Repeat & recover
Week 10 - Sprinting
Week 9 - Braking
Week 8 - The retesting
Week 7 - Repeat & recover
Week 6 - Sprinting
Week 5 - Braking
Week 4 - Repeat & Recover
Week 3 - Sprinting
Week 2 - Braking 
Week 1 - Introduction

By FA Staff