Table 2

Typical weekly training structure prior to a return to on-pitch running

TimeMondayTuesdayWednesdayThursdayFridaySaturdaySunday
AMInjury specification preparation

Isometric strength + jump-landing preparation
Injury specification preparation


Dynamic strength + BFR-RE (80% LOP)
Upper body strength + stability

Recovery + treatment
Injury specification preparation


Isometric strength + jump-landing preparation
Injury specification preparation

Dynamic strength + BFR-RE (80% LOP)
Upper body strength + stability
Recovery + treatment
Off
PMBFR-AR (Bike) (5×3 min — 1 min AR) (40% LOP)Anti-gravity treadmill running 5×3 min at 80% BW 13 km/hourOffBFR-AR (Bike) (5×3 min — 1 min AR) (40% LOP)Anti-gravity treadmill running 5×3 min at 80% BW 13.5 km/hourOffOff
  • AR, active recovery; BFR-AR, blood-flow restriction aerobic exercise; BFR-RE, blood-flow restriction resistance exercise; BW, body weight; km/hour, kilometres per hour; LOP, limb occlusion pressure.