Although the football season finished at the start of May and the Southend United team jetted off on their summer holidays the work hasn't stopped there for Steve Tilson's players.
Each member of the squad was tested rigorously before the end of the season by Blues Strength and Conditioning Coach Lawrence Bloom and given an individual fitness plan to work to during the 8 week break.
Expected to have stuck to their plan, Lawrence gave southendunited.co.uk an insight into what their work load was over the summer and what awaits the team when they report back for pre-season training on Thursday.
"Towards the end of the season training tapered down a little and we did some individual fitness testing," said Bloom.
"This mainly consisted of functional movement screening, flexibility and anthropometric testing. That is essential measuring body fat, heights and weights.
"Each player was given an individual off season programme to work to which was split into three phases. These were Active Recovery and Maintenance, Developmental Conditioning and Pre-Season.
"The active recovery phase is designed to wind the players down and consisted of light aerobic training.
"Following a week or so of that they would have then progressed from that into maintenance training where the intensity got harder and they also started doing basic strength training with light loads to assist in developing a good range of movement and build endurance.
"Phase Two is the developmental conditioning. That involves some high intensity fitness work to prepare them more for the rigours of pre-season. This focuses on heavy loads in the gym.
"Through each phase injury prevention work is completed along with balance and mobility exercises which bring the players through to the start of pre-season.
"Everybody reports for pre-season on Thursday and the first two days consist of a full fitness testing battery. We screen functional movement, flexibility and further anthropometric and aerobic tests (bleep test, anaerobic test, speed agility testing, strength and power testing).
"On the Saturday the players will get a feel for the ball and do some technical work and a bit of conditioning work which is part of Phase One.
"In the build up to the first friendly games there will be a lot of small sided games mixed in with running drills. The plan in the first few friendlies is to give most players half a game.
"During Phase Two we focus on explosive power in the gym, more small side games and fitness with the ball.
"The final stage in the two weeks leading up to the season is preparing the players for 90 minutes of football. Its high intensity but in low volume. In the gym we concentrate on speed work.
"Leading up to the first game of the season the load tapers as the week goes on with the team hopefully fighting fit to face Stockport."
