Our Full 90 Fit program isn't your average workout. It's backed by science to get you better results!

I'm excited to tell you that our Full 90 Fit program is not just your average workout. It focuses on the metabolic pathways that provide energy to athletes.

Here's a quick rundown: humans have three main metabolic pathways that provide energy. The phosphagen pathway dominates high-powered activities lasting less than 10 seconds, the glycolytic pathway dominates moderate-powered activities lasting up to several minutes, and the oxidative pathway dominates low-powered activities lasting for more than several minutes.

Our Full 90 Fit program focuses on developing all three energy pathways to improve your overall capacity, with a special emphasis on the phosphagen and glycolytic pathways to build your anaerobic capacity. This means you'll have the endurance to perform high-intensity soccer actions more frequently and recover faster.

As Stephan Seiler, an expert in endurance training, once said, "Successful (endurance) training involves the manipulation of training intensity, duration, and frequency, with the implicit goals of maximizing performance, minimizing the risk of negative training outcomes, and timing peak fitness and performances to be achieved when they matter most."

In other words, we've designed this program to help you get in the best shape possible, while minimizing your risk of injury, so you can perform your best when it matters most.

A Note On Heart Rate Zones

If you're tracking your training with a watch or heart rate monitor, here's a simple breakdown of the heart rate zones you should be aiming for. Keep in mind, these zones may vary based on your individual fitness level.

For soccer players, the game is typically played at around 85% of your maximum heart rate.

Here's how to break it down:

Zone 5 (90-100%): This is the high intensity zone, perfect for short bursts of effort during interval training.

Zone 4 (80-89%): The anaerobic threshold zone is great for increasing your lactate threshold and improving your overall endurance.

Zone 3 (70-79%): In the aerobic power zone, you'll be able to work on building your endurance and increasing your aerobic capacity.

Zone 2 (60-69%): The aerobic zone is perfect for recovery and building a strong foundation for your cardiovascular system.

Zone 1 (Below 60%): This is the recovery zone, perfect for low intensity training or active recovery days.

Remember, these zones are just a guide and your individual training zones may differ based on your fitness level and goals. Keep working hard and crushing those workouts!