@coach.sohaib3: A pyramid-style workout based on MAS : the intensity increases gradually 📉 from 80% to 110% of MAS, which works on aerobic endurance, the ability to sustain high-intensity efforts⚡ and power💪. This progression helps improve the ability to manage changes in pace, an essential skill for football performance. 🔴 method ( example MAS : 15 km/ h ) Step : 01 Intensity: 110 % Work : 10 seconds Distance: 22 m Rest : 10 seconds Step : 02 Intensity: 95 % Work : 20 s Distance : 40 m Rest : 20 s Step 03 Intensity: 85 % Work : 30 s Distance: 53 m Rest : 30s Step 4 Intensity : 80 % Work : 40 s Distance: 67 m Rest 40 s Step 05 = step 03 Step 06 = step 02 Final step = step 01 Rest between ( 3 - 5 ) minutes 3 series

coach sohaib

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Friday 26 June 2026 14:13:11 GMT