BOX JUMPS
“Put on a weighted vest and stand in front of a box. I choose a box three-quarters my height, but start with one 12 inches high. Position your feed shoulder-width apart and bend your knees. Jump onto the box, landing softly, knees bent slightly. Step down and repeat.”
Reps: 10
Sets: 3
SQUATS
“Keep the weighted vest. Toes pointing forward, set your feet a little further than shoulder-width apart. Engage your core; keep your back straight. Push your hips back, bend at the knees and sink into a squat. Drive up through your heels to the start position and repeat.”
Reps: 6
Sets: 3
RUNNING
“Even when I’m on a treadmill I put on a weighted vest to work the lower and upper body. Use a vest 5-10% of your body weight. When you take it off you really notice the difference. You’ll feel lighter and more powerful on the pitch.”
Reps: Run for two minutes, walk for one – this is one repetition
Sets: 7-8
Tim Cahill wears Warrior’s new Skreamer Pro Camouflage Boots. For more information visit warriorfootball.com
Also see:
Play with the speed of Bale and the power of Ox
Get your kettle on
Manchester United match fitness
Release the beast
Ground force
How to bulk up for battle
