If you've been following Premier League football for even just a few years now, you're bound to have noticed the game's terrifying increase in speed.
Tactics like the popular "high-press" mean that teams are taking the sport to new athletic heights, which some footballers playing the game as little as five years ago would struggle to keep up with.
"The sport is becoming faster and faster, players are running more and more, and the pressure on the body has increased," says Sam Pepys, a personal trainer and a strength and conditioning coach at Crystal Palace FC.
At the club he assists the U21 strength and conditioning coaches, but trains the whole squad.
The 30-year-old has lived in Fulham for 18 years, finishing his masters in strength and conditioning at Middlesex University in 2014, during which time he also worked part-time for Luton Town FC.
Soon after he joined Crystal Palace FC, tasked with acclimatising players to the game's punishing demands while also avoiding injury.
To do this the personal trainer, who also runs sessions at Motus Strength Gym in Fulham, runs two sessions a week with the squad's players, although schedule's can vary depending on a player's condition.
How fit am I?
Like most men my dream of becoming a professional footballer ended somewhere around 15, after realising no matter how hard I tried I couldn't seriously consider a profession in my beloved sport.
I had decent pace, faster than most my age in fact, and could dribble and pass well enough that I even had a trial at Bournemouth FC.
But what I lacked was a cutting edge to get noticed, something which stood out ahead of the sea of boys pursuing the exact same dream.
So I decided to switch my attention to the speed of fingers as opposed to my legs by becoming a journalist.
I do still enjoy working out and, apart from the gluttony of my University years and, well, every year since, I consider myself relatively fit.
But could I survive a Premier League workout?
Mr Pepys takes me through the prehab exercises, which prevent injury ahead of the rest of the session.
I start with 2x8 of the standing hip flexor stretch followed by 2x5 exercises with an activation band wrapped around my ankles (see below).
Much harder than it looks, as there's a punishing resistance within my leg muscles as I move across the gym in a sideways motion with the band wrapped around my legs.
The last of the prehab exercises is the prioprioception exercise, which was one of the most fun of the whole workout.
On a mat, I balance on one foot while volleying the ball back to Mr Pepys for a rep range of 2x8.
Strength and power
On to the meat of the session, I begin with 4x5 of the trap deadlift, the same as a normal deadlift except that the design of the bar makes for a more effective movement (see below).
Meanwhile for the single leg RDL exercise, I stand on one leg and hold a kettle ball with the opposite arm as I move downwards, and then back up in a rep range of 3x6, which really targets my core muslces.
It's at this point the session gets markedly harder, as my body really starts to fatigue.
Quite how professional footballers do this workout with heavier weights, and in a faster time, makes me wince.
I usually work out in the gym around two times a week, but these exercises seem to be targeting certain muscles I didn't know I could work.
One of the most fun, and difficult exercises, also came when I started the box jump exercise where I jumped 21 inches high onto a box and then back down again 4x4 times (see above).
While one of the most difficult exercises came when I did the overhead press for 4x4 which, although it was the bar alone I was lifting, worked muscles in my shoulders as much as I can remember doing for a long time.
Then with my chest pressed against the bench, I proceed to do 4x12 prone dumbbell rows followed by 4x6 of easily the most fun exercise of the session, the split stance medicine ball exercise.
Standing a short distance from the wall, I throw the ball as hard as I can in a twist motion which works the core muscles, then catch the ball before repeating.
With the game as competitive as ever it's not hard to see why club's are placing so much focus on strength and conditioning.
You know you've had a good workout when your muscles still ache as much as three days after, and I' strongly recommend the workout.
Mr Pepys is a strength & conditioning coach and personal trainer. Sessions can be booked here .
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