7:30 AM — Arrival & Assessment
GPS data review from the previous match. Wellness questionnaire (sleep quality, muscle soreness, mood). Blood tests and body composition checks weekly.
8:30 AM — Breakfast
High protein, moderate carbs. Eggs, avocado, wholegrain toast, fruit. Hydration tracking starts. Players consume 3-4 liters of water daily. No alcohol within 48 hours of matchday.
9:30 AM — Gym / Activation
30-45 minutes. Injury prevention exercises, core work, mobility. Players like Van Dijk add heavy resistance training. Players like Saka focus on agility and explosiveness.
10:30 AM — Pitch Training
90 minutes. Monday: light recovery. Tuesday: tactical work. Wednesday: set pieces + game prep. Thursday: high intensity. Friday: light tactical. Saturday: matchday -1, short sharp session.
12:30 PM — Lunch & Recovery
Post-training meal within 30 minutes. Protein shake + carb-heavy meal. Ice baths, compression boots, massage. Some clubs use cryotherapy chambers (-130°C for 3 minutes).
2:00 PM — Free Time / Media
Optional extra work (shooting practice, individual coaching). Media obligations. Video analysis sessions with coaches. Most players leave by 3 PM.