OVIDIUS

PRIORITIES
The best performance programmes seek progress. Building athletic traits that improve performance.

Our framework is simple:

1️⃣ Increase force production – Build the strength to produce more force.

2️⃣ Increase rate of force development – Learn to produce that force faster through explosive training.

3️⃣ Transfer it to the field – Sprint, bound and change direction in ways that reflect the demands of football.

Every exercise should have a purpose.

Build force. Produce it faster. Transfer it to the game.

BORN FAST???
The biggest myth in football is that speed is purely genetic.

Yes, genetics matter. But they’re only part of the equation.

Even the fastest players in the world continue to improve their speed through years of targeted training.

If you want to maximise your speed, focus on three things:

✅ Mobility – achieve the positions needed for efficient sprint mechanics.
✅ Strength – increase the force you can apply into the ground.
✅ Sprint training – because speed is a skill that must be practised.

Genetics may set your ceiling, but your training determines how close you get to it.

HOW DO YOU TRAIN?
Not every set should leave you exhausted.

Every rep range creates a different adaptation, so your training should match your goal.

- Strength: ≤5 reps
- Power: 4–6 reps with maximum intent
- Hypertrophy & capacity: 8+ reps

The biggest mistake I see? Footballers spend too much time in the middle, chasing fatigue instead of developing the qualities that transfer to performance.

Train with purpose. Every set should have a reason.

WHY ITS NOT TRANSFERRING
Statsport, the GPS provider of the Premier League revealed that 86% of max speed runs in football are run on a curve.

Yet the mistake a lot of athletes make is only training and developing speed in straight lines .

This is going to limit your ability to transfer your training to the pitch where it matters, and that’s why curve running is a staple of our speed program.

If you’re not already consider making a staple of yours so that you develop your game to meet the demands of football .

WRONG TIMING = WRONG EXERCISE
The best exercise at the wrong time is still the wrong exercise.

Every contraction type creates a different fatigue profile, so each has a different place in the training week.

🔹 Eccentrics → Early week
🔹 Concentrics → Late week
🔹 Isometrics → Throughout the week

Good programming isn’t just about what you do—it’s about when you do it.

STRONGER KICK = MORE ROBUST???
Groin injuries aren’t just a strength problem—they’re a capacity problem.

Football exposes the adductors to repeated accelerations, decelerations, changes of direction and kicking. If your training doesn’t prepare them for those demands, they’re more likely to become overloaded.

That’s why my approach isn’t built around one “magic” exercise.

Each week I include:
✔️ Dynamic eccentric work
✔️ Dynamic high-velocity work
✔️ Yielding isometrics
✔️ Overcoming isometrics

Together, these develop the qualities your groins need to tolerate the demands of football.

ARE YOU IMPROVING?
Most athletes do plyometrics.

Very few actually measure them.

If you can’t measure it, how do you know you’re becoming more explosive?

These are five of my go-to intensive plyometric tests because they’re simple, repeatable and directly reflect qualities that transfer to acceleration and athletic performance.

Test them. Track them. Improve them.

Because explosive athletes aren’t built by guessing—they’re built by measuring progress.