Club week
Your fixtures are fixed. Everything else flexes.
Enter your club nights and match days once, or join your team’s shared fixture list. The app places strength, speed and recovery around them, week after week, and reshuffles when the fixtures change.
The standard week
- Strength two or three days after the game. Strength, sprint and soreness can stay below normal for up to 72 hours after a match Nédélec et al. 2012 Doeven et al. 2018.
- Sprints before club training. Arrive 25 minutes early on a club night three or four days before the game: a sprint warm-up, then 12–15 minutes of sprints on the pitch, while you’re fresh. Never the night before a game.
- A lighter, faster gym session about three days before the next game: jumps and power.
- Nothing heavy the day before or after a match. No heavy squats, Nordics or Copenhagens. The day after is rest or light recovery.
- Five or six days between games? Strength day only, no separate power day.
- App sessions avoid club nights. When they can’t, it’s upper body or a short session, never heavy legs.
The awkward weeks, handled
Double-header weekends
Playing for two teams counts as one match block. Heavy legs on Tuesday at the earliest. Described as a heavier week, never as a warning.
Midweek cup games
One short in-between session: upper body, light power, trunk and mobility. Match congestion is never shown as an injury warning.
Evening kick-offs
After a night game, the next heavy session goes in the evening so you get full recovery time.
Minutes played
60+ minutes: full match recovery. 20–59: normal week. Under 20: a top-up session. Every game is logged out of 90.
Strength all season
At least one strength session every week, two when the week allows. In a small study of professionals, one a week kept strength and sprint gains Rønnestad et al. 2011.
Shared fixture lists
Pick your club and team and the fixtures come in. Mark games you’ll miss; only your plan changes.
Sessions that respect match day
In-season sets stop short of failure, because the goal is to arrive at the weekend fresh, not wrecked. Session order is always warm-up, sprints, jumps, lifting, then fitness.
Read the guides: training around Saturday and Sunday games and the gym the day after a match.
Frequently asked questions
I play Saturday and Sunday. How does that work?
The two games count as one match block. The day before Saturday is light, recovery is measured from Sunday, and heavy legs return on Tuesday at the earliest. Players 35+ wait until Wednesday unless their Tuesday check-in is green. Both games’ minutes count.
What happens with a midweek cup game?
With games three or four days apart there’s no heavy lower-body session in between. You get one short session: upper body, a few light power efforts, trunk and mobility. If needed, one low set of Nordics and Copenhagens keeps that work going.
Does club training count?
Yes. For amateur players, club training is most of the game-based fitness. The app only adds what the week is missing, such as near-top-speed running or pre-season intervals.
I was an unused sub. Do I lose a session?
No. Under 20 minutes played gets a top-up fitness session from two days after the game. An unused sub can have it the day after.
Coming soon
Train for match day, not for someone else’s week.
Match Ready: Football is coming soon to iPhone and Android. Your plan, built around your club nights and fixtures, with the safety tools free for everyone.
Match Ready Pro
£79.99 a year with a 14-day free trial, or £12.99 a month.
Head injury, pain and illness tools are always free.