I have found that most sports fitness programs are not soccer specific. Just because you can run 10 miles at a constant pace does not mean you are soccer fit. Soccer fitness is all about 'stop, start, jog, sprint, walk, jog, sprint' etc
Beast Mode Soccer Tabata Training takes an old form of Japanese Interval Training and makes it soccer specific. One 4 minute round is the equivalent of running 5 miles (comparative VO2 Max and calories burned). The whole idea of this type of training is that it forces your heart to work harder, as it is constantly changing rhythms.
You have three, 4 minute rounds. Start with a 20 second sprint, into a 10 second jog. Repeat this 8 times to make up the 4 minutes. Rest for one minute, then repeat the above sequence. Do this for a total of 3 times.Make sure that the sprint is full on, all out. The jog is meant for recovery. Beast Mode Soccer clients LOVE to HATE this workout. It is absolutely the best form of soccer fitness in the planet, no gimmicks, no special equipment, all you need is sneakers and a great work ethic. Do this 5 times a week for a month, the 3 times a week to maintain and you WILL be soccer fit!Ali loves doing this in the off season!