In this episode, I discuss the importance of fitness with Nico Yennaris, a central defensive midfielder for the China international and Beijing Guoan. Nico, who has played over one hundred league games and represented England at various youth levels before gaining Chinese citizenship in 2019, is renowned for his exceptional fitness levels. We explore his methods for maintaining peak fitness, including individualized fitness programs, warm-ups, recovery techniques, and the psychological aspect of achieving optimal fitness. Our discussion covers Nico's specific practices, insights, and regimes, as well as the latest research and guidelines in the field.