FAQs

We are a group of football enthusiasts with a vision. We want to revolutionise amateur football by bringing the know-how and possibilities from professional sport back to where it all started.

That's why we developed the B42 app.

An app that we would have liked to have had ourselves when we were on the pitch.

The B42 app gets you fit and healthy for your passion. With innovative and systematic training programmes, you can get in the shape of your life.

In addition, there is always new content, articles about what's happening in football and a large community.

B42 is 100% designed for footballers. We stand on muddy pitches ourselves in all weathers and therefore know exactly what is really important in football.

We don't just make you fit, we make you perform. B42 has been developed with therapists and trainers who coach Olympic champions and professional footballers.

We also offer football-specific rehabilitation training (in cooperation with a therapist), prevention training and special training for women.

Absolutely! That's exactly what we're about. Professionals have dozens of specialists at their disposal. Amateurs usually have no one, but still have all kinds of things to bring together. We bring professional support to the amateur clubs.

No, by no means! Football is a team sport. We are the perfect complement to team training. Many coaches also incorporate B42 into their training schedule. The players train alone so that there is more time for tactics, technique and game forms during team training.

No. You can use B42 perfectly for preparation and also train with it during the season. There are accompanying programmes for team training, prevention or rehabilitation.

No. Our focus is on football, but our fitness app for footballers is also very useful for other sports, especially game sports.

Regular fitness apps don't build their workouts around how the exerciser can actually use the muscles in the sport. With us, every single workout is designed to give you more strength, speed, stability and mobility for sport.

B42 is primarily aimed at footballers aged 16 and over. But even if you are older or do another sport, you will celebrate success.

We are not a huge company, but very close to our players. We are always there for you by email, phone, messages in social media and in our big Facebook group.

Sure there is. In addition to your club chat, we are also happy to welcome you to the Facebook community. Thousands of amateur footballers exchange ideas there.

Since 2017, when it all started with homemade PDFs. Today, we are a team of 15, have a multilingual app and cooperate with great partners such as the BFV.

Yes, click on the Change programme icon. All your data remains the same. If you have a premium subscription, there are no additional costs. All programmes are included.

Send us an email to info@b-42.com and we will restore your data.

If you subscribed via the Play or App Store, you can cancel your subscription directly there. If you have taken out the subscription for Digistore, then send us your cancellation by e-mail to info@b-42.com.

We have created our workouts in such a way that you can complete the individual exercises one after the other without taking a long break. We ensure this by alternating each main muscle group from exercise to exercise.

However, you should listen to your body and also give it a break during the workout if either your movement execution or your physical well-being suffers from the exercise sequences.

Yes. In Gamechanger we give a recommendation in the theory section - depending on the respective season phase - on how to combine the training with the team training.

Since the other training programmes are more limited in scope than the Gamechanger, integration during the season is possible without any problems.

Many workouts, individual exercises and our blog are free of charge. You can purchase our Performance & Rehab programmes from €1.70 per week.

It is essential to start your training programme warmed up and pre-activated. Click here for our Warm Up variations

The GAMECHANGER is a functional training programme to improve performance and prevent injuries.

The GAMECHANGER is primarily aimed at active football players. The main target group is football players aged 16 to 36. However, well-trained older athletes can also go through the programmes, as can athletes from other sports.

The GAMECHANGER was also designed for both men and women and takes into account the gender-typical differences in the respective anatomy in two different training programmes (-> more on this: What are the differences between men and women?).

The GAMECHANGER works via an Android or IOS application from the comfort of your mobile phone. Apart from a pull-up bar and a stool, you don't need any other equipment.

You don't (yet) have a pull-up bar for your workout at home? No problem. Just lie on your back under a stable (!) table. Your face should be right under the edge of the table. Tense your upper body, squeeze your shoulder blades together and slowly pull yourself up towards the underside of the tabletop. Slowly lower yourself back down to just before the floor and repeat.

If you cannot perform a clean pull-up during the exercise, you can switch to the negative version (jumping down + controlled release).

The GAMECHANGER is divided into three different phases: Offseason, Preseason and Season. In other words - no matter which phase of the season you are in - with the GAMECHANGER you can always start at the optimal time. (-> more on this: How are the individual phases structured?)

The GAMECHANGER also takes into account the different performance levels of difficult, medium and easy.

Yes, we have developed two GAMECHANGERs. While the men's version is "merely" based on training science and our expertise in training with several professional athletes, the women's version has to be able to do much more. For example, training methods during the menstrual cycle as well as antatomical, gender-typical characteristics have to be taken into account.

We have met this challenge through a large number of expert interviews.

What are the differences between men and women?

**Anatomical-physiological differences: **

While speed and mobility programmes have remained almost analogous to men, there are elementary differences in the strength programmes. Exercises specially designed for women have been selected to combat the gender-typical disadvantage in women's anatomy. Particular attention was paid to the valgus position and thus to appropriate leg axis training. An adjustment was also made in the repetition payment. While these are hardly noticeably reduced due to the minimal discrepancies in the lower extremities, these have been taken into account more in the upper extremities. Progressions were also worked out for the pull-ups and push-ups exercises.

**Differences in training science: **

The major challenge here is to take the period into account. When looking at similar training programmes, it quickly became apparent that we were entering completely new territory in managing any disparities.

Our training programmes for women include the three phases offseason, preseason and season as well as the phase of the period, which should be switched to during menstruation. Behind this are low-intensity programmes that set a reduced stimulus. After this week, you can easily switch back to the respective GAMECHANGER programme and continue training "normally".

The underlying algorithm is called:

lower extremities – upper extremities - mobility

With this change we can manage the regeneration phases of the human physiology and thus reduce overuse symptoms. The individual workouts are named after female football players and contain optimally composed exercises. For example, dysbalances are addressed as well as the mutual arrangement of training-scientific basics (hip and knee dominances or pull-push exercises). For women, we have also created a progression from easy to difficult workouts that perfectly prepare the player.

The core of the offseason programme lasts 9 + 3 weeks and builds the most important athletic foundations for the female player. In addition, the OffSeason Programme prepares perfectly for the upcoming season as well as the following phases of the GAMECHANGERS.

In this phase, the high workload during the preparation period I and II is taken care of. It can be assumed that there are many strength and endurance units in football training during this period, which is why the GAMECHANGER has been designed to be significantly reduced in terms of strength and intensity during the preseason. 4 Mobility units, which are intended to provide a regenerative balance, alternate with 2 Speed Workouts, which will be decisive and performance-differentiating with regard to the season. Differences to the men's programme are marginal at this stage.

The Preseason programme lasts 5+ 1 weeks, provides the regenerative balance during the toughest phase of the season and builds in initial speed-based workouts for the rest of the season.

This programme is the most complex, as it is designed to optimally realise the borderline between under- and overload. The inner core of the training cycle consists of speed workout - mobility - lower extremity strength - mobility - upper extremity strength and finally mobility again. This division was based on the most common training rhythm of Tuesday, Thursday and a game on Saturday. On Monday follows the speed workout, for which Sunday counts as a regenerative component. On the training-free Wednesday, the peak follows with a workout for the legs, as there is sufficient time for regeneration until match day. This is followed on Friday by an upper-body programme, which pushes again for match day and does not tire the legs. The intensity in the women's programme is never pushed to the extreme limits. A heavy strength programme is always followed by a light one and vice versa.

Da Season programme lasts 9 + 3 weeks and finds the optimal balance for a seasonal training methodology.

The underlying algorithm is called:

lower extremities - upper extremities - mobility.

With this change we can manage the regeneration phases of the human physiology and thus reduce overuse symptoms. The individual workouts are named after football players and contain optimally composed exercises. For example, dysbalances are addressed as well as the mutual arrangement of training-scientific basics (hip and knee dominances or pull-push exercises).

The core of the offseason programme lasts 12 weeks and develops the most important athletic basics for the football player. In addition, the offseason programme prepares perfectly for the upcoming season and the following phases of the GAMECHANGER.

In this phase, the high workload during the preparation period I and II is taken care of. It can be assumed that there are many strength and endurance units in football training during this period, which is why the GAMECHANGER has been designed to be significantly reduced in terms of strength and intensity during the preseason. 4 Mobility sessions, which are intended to provide a regenerative balance, alternate with 2 Speed Workouts, which will be decisive and performance-differentiating with regard to the season.

The Preseason programme lasts 6 weeks, provides the regenerative balance during the toughest phase of the season and builds in initial speed based workouts for the rest of the season.

This programme is the most complex, as it is designed to optimally realise the borderline between under- and overload. The inner core of the training cycle consists of speed workout - mobility - lower extremity strength - mobility - upper extremity strength and finally mobility again. This division was based on the most common training rhythm of Tuesday, Thursday and a game on Saturday. On Monday follows the speed workout, for which Sunday counts as a regenerative component. On the training-free Wednesday, the peak follows with a workout for the legs, as there is sufficient time for regeneration until match day. This is followed on Friday by an upper body programme, which pushes again for match day and does not tire the legs.

The season programme lasts 12 + 3 weeks and finds the optimal balance for a season-long training methodology.