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Zidan Hernandez Akers | Athlete & Performance Coach

@stepaheadcoaching_

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4 × 8 minutes at threshold. 2 minutes between.

I’ve written that session for more athletes than any other and done it myself more times than I’d like.

The reps are identical on paper.

They are not identical in the body.

That’s not an accident. It’s the method.

Threshold is built by holding a number you can hold, for long enough that holding it gets hard, without letting the number move.

If rep 4 is faster than rep 1 you were never at threshold.

If it’s slower, you’ve found the edge and the session’s told you something.

Coaches programme this session all the time and never say what it’s for.

It isn’t for suffering. Suffering is the symptom.

It’s for repeatability under fatigue and the gate is simple

The reps stay within a few percent of each other or you drop a rep and keep the number.

Thursday’s card is this session.

Where it opens, how it progresses, where it stops.

And yes. Rep 3 is where you find out.

In both senses.

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What an incredible pleasure it was to be there.

Thank you so much @ashfordtownmx

@dwfcofficial vs @ashfordtownmx
🧡 UTA 🍊

I would also like to greet both photographers from Dorking for their warm welcome and advice.

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Special matches require special graphics 😉

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I have a few selected shots from Saturday`s match
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@ashfordtownmx vs @hartleywintneyfc

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Few selected action shots from last Saturday match between:
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@ashfordtownmx vs @littlehamptontownfc

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Football under floodlights and not only 😉
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@ashfordtownmx vs @cobhamfc

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First League Game, First Win 💪
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@ashfordtownmx vs @binfield.fc

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Time to wake up my IG 🤭
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@ashfordtownmx vs @bearsted_fc

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Few selected shots from last Tuesday pre-season game.
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@ashfordtownmx vs @tadley_callevafc

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Your clients aren’t paying you for the f*cking program.

They’re paying you so they don’t have to carry it.

That’s what they’re actually buying.

Not the sets and reps - the fact that they get to stop thinking about it.

Stop wondering if they’re doing the right thing.

Stop second-guessing every session.

They hand you the whole mental load and get their head back.

Which is worth remembering, because here’s the question…

Who’s carrying yours?

Because most coaches I speak to are carrying the conditioning side on their own.

No framework, no test, no way of knowing if the block they just wrote was the right one.

Just a running background process that never quite shuts off.

Is this working? Should I change it? am I missing something?

You’ve given your clients the thing you don’t have yourself.

That’s what a system does.

Not make you clever. It takes the weight off.

You test, you get an answer, you know what to prioritise and the decision stops living in your head rent-free.

I built Foundations because I got tired of carrying it.

Twenty-six years in and I was still guessing at the conditioning side longer than I’d like to admit.

Now I test, I know, I decide and I move on to the next thing.

The relief of that is worth more than the results and the results are the reason I did it.

Onboarding’s open. Link in bio.

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Pre-Season Match
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@ashfordtownmx vs @thecurfews

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He's gone John Wick mode, you better listen to what he has to say, referee 😉

Few more shots from last friendly
@ashfordtownmx vs @farnhamtownfc

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