SHORT
INTERVALS
GET AHEAD EVERYONE ELSE
MARKO MATUŠINSKIJ
IVICA KLUNIĆ
INFO@[Link]
SPORT
PERFORMANCE
1
SUPLEMENTATION GUIDE
2
INJURY PREVENTION
3
MARTIN BUCHHEITT
IFT 30-15 PROTOCOL
TECHNICAL DESCRIPTION
MARKO MATUŠINSKIJ
IVICA KLUNIĆ
SHORT INTERVALS
SPORT
PERFORMANCE
SUPLEMENTS
GUIDE
“GET THE MAXIMUM OF YOUR ENGINE”
MARKO MATUŠINSKIJ
IVICA KLUNIĆ
Supplements for football
Caffeine:
Amount: 3-6 mg/kg body weight in the form of a tablet or powder /1-3
mg/kg body weight before and during exercise, to be taken with some
carbohydrates
When: 1 hour before exercise
Caffeine in chewing gum is absorbed faster
than other forms and is a good option for halftime
Creatine:
Amount: 20 g/day for 5-7 days, followed by a
maintenance phase of 3-5 g/day during the supplementation
period (or just take 3-5 g/day)
When: It doesn't matter
Beta-Alanine:
Amount: Daily intake of 6 g/day (or 0.3 g/kg body weight)
in a dosage regimen of 1.5 g
When: Dose of 1.5 g every 3-4 hours during a period of 4-12 weeks
Nitrate:
Amount: Dose of 5-9 mmol (310-560 mg)
When: Dose (beetroot juice) taken 2-3 hours before the start
of the match; prolonged nitrate intake (>3 days) may enhance the
effect
One or two 70 mL shots of concentrated beetroot juice (dose for a
beetroot shot)
Cherry Juice:
Amount: 30 ml/L of concentrate taken twice daily
When: In the morning (with a meal) and in the evening
(before sleep to improve sleep quality) with 100-200 ml/L of water
Match Day Supplementation:
Before the match
1-2 g/kg carbohydrates + 0.3 g/kg protein as a meal with carbohydrates
3-4 hours before the match 30 g carbohydrates in the form of
gel/drink 10 minutes before the match
Nitrate shot 2-3 hours before the match
Caffeine, 1 hour before the match
During the match (halftime)
50 g carbohydrates in the form of gel/drink, caffeine chewing gum,
electrolytes
End of the match
30 g carbohydrates in the form of gel/drink
Post-match meal:
1-2 g/kg body weight carbohydrates and 0.5 g/kg protein
Protein supplementation is around 0.26-1.15 g per kg body weight on
training and match days (use for recovery, after matches,
regular training, strength or endurance training)
Daily supplementation
Multivitamins/minerals
Vitamin D3 (2000-4000 IU, one or two capsules) and C
(500-1000 mg daily), Probiotics (one or two capsules), Creatine, Iron,
Magnesium (about 400 mg), Omega-3 (about 1000-1500 mg
daily with combined EPA and DHA).
Coffee (without sugar) as desired.
SHORT INTERVALS
SPORT
PERFORMANCE
INJURY
PREVENTION
“TAKE CARE OF YOUR MACHINE”
MARKO MATUŠINSKIJ
IVICA KLUNIĆ
Definition of protocols
To determine the load in training, there are general
equations that should be used to load the
musculature in strength and power training, as well
as parameters for mobility and flexibility training.
Since each of us is an individual both as an organism
and as a person as a whole, these equations often
provide incorrect calculations for determining the
load in training.
Therefore, it is necessary to test each athlete or
recreational athlete to obtain results that will help
determine the appropriate load.
For beginners in this entire process, we recommend
that every recreational athlete engage a trainer for
at least three months to master the basics and later
be able to implement all the mentioned protocols on
their own.
The following text contains training routines for
developing mobility and strength protocols for
important body regions involved in running.
To make it easier to adapt the protocols to your
needs, definitions for the protocols are provided in
the subsequent text
Mobility Protocol
Ankle
Goal of the Protocol: To improve flexibility, joint range of
motion, and reduce the risk of injury.
Duration of the Protocol: 4-6 weeks.
Frequency of the Protocols During the Week: 3-4 times
per week.
Exercises:
Dynamic stretches (leg swings, arm circles)
Static stretches (hamstring stretch, hip flexor
stretch)
Foam rolling (quads, IT band)
Number of Reps: 10-15 reps for dynamic stretches.
Number of Sets: 2-3 sets.
Equipment Needed: Foam roller, resistance bands, mat.
RPE (from 0 to 10): 3-4 (light effort, focus on relaxation
and range of motion).
Rest Periods Between Sets: 30-60 seconds.
A N K L E M O B I L I T Y R O U T I N E
Reps/Sets/Time
Exercises
1 Foot manipulation with ball 30-60s each side
Soleus manipulation with
2 30-60s each side
kettlebell
Tibialis Anterior manipulation
3 30-60s each side
with ball
3 way Dorsi Flexion from Half
4 1-2 min each side
Kneeling
5 Standing Calf Stretch 1-2 min each side
Mobility Protocol
Hips
Goal of the Protocol: To improve flexibility, joint range of
motion, and reduce the risk of injury.
Duration of the Protocol: 4-6 weeks.
Frequency of the Protocols During the Week: 3-4 times
per week.
Exercises:
Dynamic stretches (leg swings, arm circles)
Static stretches (hamstring stretch, hip flexor
stretch)
Foam rolling (quads, IT band)
Number of Reps: 10-15 reps for dynamic stretches.
Number of Sets: 2-3 sets.
Equipment Needed: Foam roller, resistance bands, mat.
RPE (from 0 to 10): 3-4 (light effort, focus on relaxation
and range of motion).
Rest Periods Between Sets: 30-60 seconds.
H I P M O B I L I T Y R O U T I N E
Reps/Sets/Time
Exercises
1 Quads Foam rolling 1-2 min each side
2 Adductors Foam rolling 1-2 min each side
3 Glutes Manipulation with ball 1-2 min each side
4 Wall Rectus Femoris Stretch 1-2 min each side
5 Long Adductors Stretch 1-2 min
6 Hip External Rotation Stretch 1-2 min each side
7 KB Half Kneeling Windmill 1-2 min each side
Strength and Hypertrophy
Protocols
ANKLE & LOWER LEG STRENGHT PROTOCOL
Goal of the Protocol: To increase muscle strength and
size.
Duration of the Protocol: 8-12 weeks.
Frequency of the Protocols During the Week: 3-5 times
per week.
Exercises:
Compound lifts (squats, deadlifts, bench press)
Isolation exercises (bicep curls, triceps extensions)
Number of Reps: 6-12 reps.
Number of Sets: 3-5 sets.
Equipment Needed: Barbells, dumbbells, machines,
kettlebell, resistance bands.
RPE (from 0 to 10): 7-8 (moderate to high effort).
Rest Periods Between Sets: 60-90 seconds.
Intensity RM: 60-85% of 1RM.
Force Velocity Zone and Meters per Second: 0.5-0.75
m/s for strength; 0.75-1.0 m/s for hypertrophy.
A N K L E & L O W E R L E G S T R E N G H T
P R O T O C O L
Reps/Sets/Time
Exercises
6-12 reps/3 sets/60s between
1 Standing Calf Raises
sets
6-12 reps/3 sets/60s between
2 Seated Calf Raises
sets
Isometric Heel Up
3 30s ecah side/6 sets
Straight Knee
Isometric Bulgarian
4 30s ecah side/6 sets
Squat Heel Up
6-12 reps/3 sets/60s between
5 Banded Dorsi Flexion
sets
Strength and Hypertrophy
Protocols
UPPER LEG, GROIN & HIPS
Goal of the Protocol: To increase muscle strength and size.
Duration of the Protocol: 8-12 weeks.
Frequency of the Protocols During the Week: 3-5 times per
week.
Exercises:
Compound lifts (squats, deadlifts, bench press)
Isolation exercises (bicep curls, triceps extensions)
Number of Reps: 6-12 reps.
Number of Sets: 3-5 sets.
Equipment Needed: Barbells, dumbbells, machines, kettlebell,
resistance bands.
RPE (from 0 to 10): 7-8 (moderate to high effort).
Rest Periods Between Sets: 60-90 seconds.
Intensity RM: 60-85% of 1RM.
Force Velocity Zone and Meters per Second: 0.5-0.75 m/s for
strength; 0.75-1.0 m/s for hypertrophy.
U P P E R L E G , G R O I N & H I P S
S T R E N G H T P R O T O C O L
Reps/Sets/Time
Exercises
6-12 reps/3 sets/60s between
1 KB Goblet Squat
sets
6-12 reps/3 sets/60s between
2 KB Deadlift
sets
6-12 reps/3 sets/60s between
3 KB Forward Lunge
sets
Isometric Swiss Ball Groin
4 30s work/10s rest/6 sets
Squeeze
5 Adductors Lateral Plank 30s each side/6 sets
6-12 reps/3 sets/60s between
6 KB Lateral Lunge
sets
7 KB Swing 30s work/30s rest/6 rounds
Core Protocol
Goal of the Protocol: To strengthen the core muscles, improve
stability, and support overall athletic performance.
Duration of the Protocol: 6-8 weeks
Frequency of the Protocols During the Week: 3-4 times per
week.
Exercises:
Planks
Dead bugs
Pallof press
Number of Reps: 15-20 reps.
Number of Sets: 3-4 sets.
Equipment Needed: Mat, elastic band.
RPE (from 0 to 10): 5-6 (moderate effort).
Rest Periods Between Sets: 30-60 seconds.
C O R E P R O T O C O L
Reps/Sets/Time
Exercises
15-20 reps/3 sets/30s
1 Elbow Plank Leg Abduction
between sets
10s work/5s rest/5 rounds
2 Lateral Elbow Plank
each side
15-20 reps/3 sets/30s
3 Hip Press Pallof Press
between sets
4 Dead Bug Opposite Arm Leg 10s hold each side/3 sets
Bird Dog Level 4 Opposite Arm 15-20 reps/3 sets/30s
5
and Leg between sets
15-20 reps/3 sets/30s
6 Standing Pallof Press
between sets
Standing Pallof Press with 15-20 reps/3 sets/30s
7
Shoulder Flexion between sets
SHORT INTERVALS
SPORT
PERFORMANCE
IFT 30-15
PROTOCOL
by Martin Buchheitt
“MEASURE TO IMPROVE”
MARKO MATUŠINSKIJ
IVICA KLUNIĆ
Protocol 30 - 15
intermittent fitness test
Technical Description
The test is conducted in an open or indoor area with
minimum dimensions of 20x40 meters.
Required equipment: audio recording, speakers, heart
rate monitor (if needed), forms, cones.
Measurement
Procedure
Average duration of the test
18-22 minutes.
The 30-15 Intermittent Fitness Test consists of 30
seconds of movement interspersed with 15 seconds
of passive recovery.
The starting speed is 8 km/h for the first 30 seconds
of running, increasing by 0.5 km/h every 45 seconds
(well-trained athletes may start at 10-12 km/h to
save time).
Players are required to run back and forth between
two lines set 40 meters apart at a pace dictated by
a pre-recorded audio signal (Figure 1).
The audio signal enables the athlete to adjust their
speed to ensure they are on time at the designated
area, which is 3 meters wide at each end and in the
middle of the field.
During the 15-second recovery period, players move
forward to the nearest line, either at the middle or
the ends, depending on the previous start point. This
line represents the next starting position.
Players are required to sustain as many levels as
possible. The test concludes when an athlete is no
longer able to maintain the test speed and fails to
reach the designated 3-meter area three times.
The speed of the last completed level represents the
player’s VIFT (Velocity at Intermittent Fitness Test).
Measurement
Procedure
Instructions for Participants
The test is performed to exhaustion. The initial speed
is 8 km/h (light running).
On the audio signal, the participant must reach the
marker located in the direction of their movement.
On a double audio signal, the participant slows down
and continues moving to the nearest line in the
direction of movement.
The speed increases by 0.5 km/h at every level.
Result Determination
The final result is recorded as the level fully
completed by the athlete (VIFT).
Creating the protocol
Protocol 1 - Linear Movement at 95%
VIFT
Starting Point: 6 minutes (2 sets of 3 minutes
each) with 15:15 work-rest ratio.
Progression:
Each session increases the duration by 1
minute:
■7 minutes → 8 minutes → 9 minutes.
Passive recovery remains constant at 2
minutes between each effort.
Total Movement Time:
Final cumulative time: 60 minutes (adjusted
total 68 with breakdowns)
Creating the protocol
Protocol 2 - Return Movement at 80% VIFT
Starting Point: 4-minute effort (3 sets), less
intensity compared to Protocol 1.
Progression:
Volume is consistent across all sets (3 sets of
4 minutes)
Recovery remains constant at 3 minutes
between efforts.
Total Movement Time:
Final cumulative time: 24 minutes per session.
Total training time: 36 minutes, broken into
repeated sessions.
Creating the protocol
Key Differences in Progression:
Protocol 1.: Focuses on extending work duration
at high intensity (95% VIFT).
Protocol 2.: Maintains consistent effort but
focuses on return-based movement and
recovery dynamics (80% VIFT).
This progression ensures
athletes adapt to both high-
intensity and steady endurance
loads over time.