15 minut zamiast 60 - metoda, którą stosuje Premier League

Long strength sessions are the first to fall off the schedule – tactics and freshness for the match always win. Therefore, it's better to maintain strength and power in short, regular doses. This is microdosing: you break down the same total workload into smaller portions, but perform them more frequently. In this video, Michał Kwietniewski (ex-Legia Warsaw) shows a complete prep session from A to Z – 6 exercises in 2 blocks, 15-20 minutes each, to be implemented starting Monday. Why it works in football: • Maximum strength is maintained for 2-4 weeks without training, but speed and power decline much faster – the nervous system needs regular reminders. • Reduced risk of musculoskeletal strain = injury prevention. • Short bursts don't leave heavy legs for the match → players accept them → do them regularly. • Frequency beats volume: 4 x 15-minute sessions is more than one 60-minute session. Case study: Sunderland (Premier League, 2025/2026 season) replaced two 50-minute strength sessions with four or five 15-20-minute sessions. Effects over the course of the season: eccentric strength of the hamstrings +20%, adductors +30%, vertical jump +2-7 cm. 📥 Free PDF with 5 ready-made preps: https://szkoleniabetterway.pl/lm-prep/ CHAPTERS: 00:00 My first job and the mistake that taught me 01:00 What is microdosing 02:00 What I'll show you in this video + free PDF 02:30 Why it works in football (calendar, NS, prevention, psychology) 04:00 Case study: Sunderland (Premier League) 04:30 Session structure - block A and block B 05:00 Block A: ankle lunge with raised toes 05:30 Block A: heel-to-toe walk + farmer's walk 06:00 Block A: marching bridge / flexors 07:30 Block B: holding isometrics (HIMA) 08:30 Block B: small quick jumps 10:00 Block B: Side and front braking 12:00 Rules: 100% quality, rotation every 3–4 weeks, when NOT to use 12:30 Summary