Soccer metabolic training: A 12-week training program Peak Performance Radio By Marcelo Aller

Transcription

1 Soccer metabolic training: A 12-week training program Peak Performance Radio By Marcelo Aller 1

2 This program is designed for a soccer team metabolic conditioning for 12 weeks consisting of 4 phases of training. The goal of the program is to enhance the metabolic system of soccer athletes by using specific training principles that are specific to soccer metabolic and neuromuscular demands. Thomas Rielly in the Endurance in Sport: Volume II of the Encyclopedia of Sports Medicine explains that Soccer Like other team sports is intermittent for the large part. However, Soccer is aerobic but an aspect of the game requires the anaerobic process (4). Types of locomotion in match Walk, 24% Back Pedal, 7% Jog, 36% With ball, 2% Sprint, 11% Cruise, 20% Figure 1. (4) In figure1, Reilly study explains that a soccer player for the large part will play without the ball. Therefore, we will manage the requirements by following a simple progression of low skilled movement and low heart rate (HR) intensities. Transcending them to high complex skilled movement and high HR intensities, based on key HR values and qualify movement by speed or distance covered. 2

3 Meters In Figure 2, shows that specific position will be required to be trained differently due to the distance covered differently. To make this individualized we specialize the last phase of training by using specific soccer drills and common movement patterns in the game to simulate sport metabolic demands. Distance covered per game according to player (Reilly & Thomas 1976) Midfielder Striker Fullback Centerback Goalkeeper Figure 2. (4) An indicator of intensity will be heart rate (HR) because during exercise, HR increases to supply the body s demand for oxygen-rich blood and nutrients to the working muscles. The heart rate has been identified as a common measure of exercise intensity and has contributed to the measurement of energy expenditure. This will be a guide in our program using target zones for specific adaptations progressing to player specific training. These three training principles are the bases for this program: 1. Overload principle: the specific energy system used to generate physical power must be stressed beyond normal activity. The energy system may be stressed in three ways: (a) increased intensity; (b) increased exercise duration; (c) increased exercise frequency. For example, to increase ability to buffer lactate you need to overload your muscles by some type of anaerobic training program. (1) 3

4 2. Specificity Principle: This principle states that exercise must be targeted to achieve a targeted outcome. Metabolic specificity refers to training specific energy system, whereas neuromuscular specificity refers to training specific muscle groups. To develop speed strength in the thigh muscles, for example, one must overload the Atp-cp energy system in those muscles by doing specific drills at specific intensities. For example, 20m repeats at 80% MHR (1) 3. Progression principle: This principle states that overload must be increased progressively as the muscle continues to adapt to training. For example, as an individual gets stronger with interval training, that person may increase the volume during training or intensity, but not both (1) 4 The Method to the program 1. MEASURING RESTING HEART RATE (RHR): The ideal time to measure Resting Heart Rate is immediately after waking in the morning, without the use of an alarm clock. Palpate the carotid artery and count how many times your heart beats in 60 seconds (or count for 6 seconds, then multiply by 10). -or- Lie down or sit still for minutes. Measure heart rate using Heart rate monitor or palpate the carotid artery and count beats for 60 seconds (or count for 6 seconds, then multiply by 10). Record RHR. YOUR Resting Heart Rate: bpm 2. CALCULATE TARGET HEART RATE ZONES (THR ZONE) OR INTENSITY ZONES: Karvonen Method 220 AGE (RHR)= Max HR Max HR x.60+rhr = 60% of Max effort (Zone 1) Max HR x.70+rhr = 70 % of Max effort (Zone2) Max HR x.80+rhr = 80% of Max effort (Zone 3) Max HR x.90+rhr = 90% of Max effort (Red Zone) Another option to get Max Heart rate is by doing a field test such as the Yo-Yo Beep Test Done in continuous stages. Usually coach or trainer administers tests. This test starts slow at a pace of 8.5KM/hr (2.36m/sec) and increases by 0.5KM/hr (.14m/sec) every minute. Failure to reach two successive cone ends test. Level achieved correlates well with VO2 max and max heart rate. A multistage fitness test such as the beep test or an all out running test lasting longer than 6 minutes (Cooper mile) is essential for determining the maximum heart rate (1, 2, 4, 5).. Use max score from the test to get your training targets. Max HR x.60 = 60% of Max effort (Zone 1)

5 Max HR x.70 = 70 % of Max effort (Zone2) Max HR x.80 = 80% of Max effort (Zone 3) Max HR x.90= 90% of Max effort (Red Zone) 3. EQUIPMENT USED IN THIS METHOD Using a device like a heart rate monitor (HRM) to provide feedback as a guide to program target phases. Basic ground rules for each workout are to use HRM and stick to targets zones and times. 4. Information that is gathered from HRM, what do you do with it? During the program, an emphasis will be put on tracking the data from bout to bout, to better analyze any changes needed in program. Please use the any preferred method documentation. When we start any workout! All workouts will start with a Warm- up 15 minutes Dynamic Warm up and end with 10 minutes of flexibility (focus on leg flexor, extensors, adductors, abductors, and rotators a suggested warm up is in the appendix 1.1) General overview of goals of each phase Phase 1 Base Training The goal in this phase is to understand basic movement and energy used during exercise and to establish a base level of work, to progress into phases that are more specific. Also, consider an important phase for developing V02 and weight loss. The VO2 max of professional football players does improve significantly in the pre-season period when there is an emphasis on aerobic training (4). Please see appendix 1.2 to see the program for Base Training. Phase 2 Interval Training 5

6 The goal is to build the glycolic system using cardio equipment (treadmill, bike, Stair master). The emphasis in the workouts is to achieving a specific intensity for each workout. The following are three sample workouts that you can choose to do with typical gym equipment. In this phase, individual preference of Cardio equipment will be allowed. Treadmill Bike Step Mill 5 minute warm up at 5 minute warm up at at 75 RPM 5 minute warm up at 90 sec run at < mile pace at >zone 3 Recover for 30 seconds at zone 2 repeat sec sprints at Zone 3 at >90 RPM 30 sec rest periods at RPM> 70 Repeat 18 times 4 minutes at Zone 3 Recover at 4 minutes of Repeat 4 times Please refer to Appendix 1.3 for sample interval workout. Phase 3 Track workouts/linear runs The goal in this phase is to get out on track to run and jog in linear motions. Linear speed is determined by stride length and rate. Therefore, improvement to these two variables will allow one to run faster. Stride length may be improved by increasing strength, power, and flexibility in body s extremity (1). The goal of each interval is to finish them in a specific time, intent and to recover to a Zone 2 (70% MHR), and go thru the following workouts (refer to Appendix 1.4 for of the order these workouts take place in). Workout A Workout B Workout C 400m*5 Target time seconds seconds seconds 6- Recover in between by actively walking until you get to 200m*3 Intend to run as fast as possible Recover to 100m*5 Max speed effort Recover to bottom of Zone 3 400m*4 Target time 75 seconds Walk for recovery to 1200m*1 Target time 6-7:00 minutes Re Recover to 10m*8 Max intent Recover to 30m*6 Max intent Recover to 60m*3 Max intent Recover to 100m*2 Max intent Recover to 400m*2 Max intent Recover to 6

7 Phase 4 Complex training The focus in this phase is to use multiple directional runs and reinforcing proper acceleration mechanics, deceleration mechanics, and use specific movement patterns by sport position. The emphasis in this phase will be intended than the actual velocity of movement. In the article: Intended rather than actual movement velocity determines velocity- specific training response research done by David Behm and Digby Sale. The research suggests, The results suggest that the principal stimuli for the high-velocity training response are repeated attempts to perform ballistic contractions and the high rate of force development of the ensuing contraction. The type of muscle action appears to be lesser importance. Therefore, our focus will be specific to Soccer speed endurance and power including everyday skill reaction with maximum intent and make the drills specific to player action seen on the soccer play by position please see example on page 6-8 and apply them to appendix 1.5 as per lay out of the program. 7

8 Workout A :The Star Drill Each cone should be set at least 5 yards from the middle cone. Start at middle cone, in an athletic position, ready to move. Take turns sprinting out to each cone, and back to center cone, first set clockwise, and then counter clockwise. Emphasize quick reaction at each cone, exploding off the ground with each push. ALWAYS return to a quick feet/ready position at middle cone. Advanced/reaction time option: Have a partner assign a number to each cone, and call out various numbers for you to sprint back and forth, to and from. (Have the partner only call out 6-8 sprints). Does 1 set without ball focus on acceleration and deceleration max intent. Time this effort. Repeat next set with ball and time this set compare these numbers. The goal is to get these numbers to be almost the same. Repeat as prescribed in appendix 1.5 Workout B : L Drill 8

9 Following the numbered arrows for directions, start at the left hand side of the bottom (red) cone, sprint to the 1 st cone that is directly 5 yds in front of you (green), touch down on the ground next to the cone with the right hand, turn to the outside (left side) and sprint back to the starting (red) cone. Touch the ground by that cone with your right hand, sprinting back to the green cone, and then immediately around following the path of line #4, circling around the blue cone. Stay to the outside of the L and sprint immediately back to the green cone, and cut to sprint back to the beginning red cone to end the drill. Just like the drill, keep all cuts sharp and all travel as much as you can in a straight line, avoiding any looping around the cone. Focus once again on quick changes in direction, working your arm action around the cone, breaking down your steps and spotting techniques. You can also change the direction of the cones to go left to change things up. Does 1 set with out ball focus on acceleration and deceleration max intent. Time this effort. Repeat next set with ball and time this set compare these numbers. The goal is to get these numbers to be almost the same. Repeat as prescribed in appendix yds yds 9

10 Workout C: Small 3v3 sided game (get small-sided game with at least 6-12) Rules of game: 1. Each team is divided into two units of three 2. At the start of if we have more than six athletes they will stand behind there own goal ready to get in the game. 3. The game is started when one goalkeeper rolls a ball to team mate. These three players become the attacking team and must score a goal against their opponents (defending team) 4. As soon as the ball leaves the field of play, a goal is scored, or attacking team losses possession of the ball, the ball is considered dead. 5. Once the ball is dead a new set of players take the field if more than six players. If not then take a 30 second recovery. 6. The opposing players (who have just attacked) remain on the filed and now become the defending team. 7. The cyclic pattern continues until both parties repeat as prescribe in appendix

11 Conclusion All of the phases are based on scientific principles and are designed to be soccer appropriate for the metabolic and neuromuscular demand of the sport. Applying these, principles provide a good base of fitness and conditioning to develop soccer skill in a safe and effective manner without over training the athletes (4). 11

12 Appendix1.1 12

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14 Appendix 1.2: Phase 1 Base Training Length: 4 weeks / 16 sessions Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Off 35 minute total 30 minutes Off 35 minute total 30 minutes Off AM 10 minutes in Zone 1 Total Total 10 minutes in Zone 1 25 minutes in In zone 1 In zone 1 25 minutes in Off Total Body Off Off Off Total Body Off PM 2 Off 40 minute total 30 minutes Off 40 minute total 30 minutes Off AM Total Total 10 minutes in Zone 1 15 minutes in Zone 1 15 minutes in zone 1 15 minutes in zone 1 30 minutes in 25 minutes in 15 minutes in 15 minutes in Off Total Body Off Off Off Total Body Off PM 3 Off 45 minute total 30 minutes Off 45 minute total 30 minutes Off AM Total Total 10 minutes in Zone 1 10 minutes in Zone 1 10 In zone 1 10 minutes In zone minutes in minutes in 20 minutes in 20 minutes in Off Total Body Off Off Off Total Body Off PM 4 Off 60 minute total 30 minutes Off 45 minute total 30 minutes Off AM Total Total 20 minutes in Zone 1 10 minutes in Zone 1 In zone 2 In zone 2 40 minutes in 35 minutes in 14

15 0ff Total Body Off Off Off Total Body Off PM Appendix 1.3: Phase 2 Interval Training Length: 3 weeks/ 11 sessions *Biking work rates must be greater than 90 RPM Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Off OFF 30 minutes Off 30 Off AM minutes PM Off 5 minute warm up at 90 sec run at < 5:45 mile pace at >zone 3 Total Body Off 15 sec sprints at Zone 3 30 sec rest periods Repeat 18 times Total Body Off Recover for 30 seconds at zone 2 2 AM Off repeat 20 Off PM Off 4 minutes at Zone 3 Recover at 4 minutes of Repeat 4 times 30 minutes Total Body Off Off 30 minutes OFF 5 minute warm up at 90 sec run at < 5:45 mile pace at >zone 3 Recover for 30 seconds at zone 2 Total Body Off Off 3 15 Off Off Off 30 minutes AM PM Off 15 sec sprints at Total Body repeat 20 Off OFF 4 minutes at Zone 3 Total Body OFF

16 Zone 3 30 sec rest periods Repeat 18 times Recover at 4 minutes of Repeat 4 times Appendix 1.4 Phase 3 Track workouts/linear runs Length: 3 weeks/ 8 sessions conditioning Week Sun Monday Tuesday Wed Thursday Friday Sat AM 1 Off Off Total Body Off Off Total Body PM Off Workout A Off Off Workout B Off Off 2 Off Off Total Off Total Off AM Body Body PM Off Workout C Off Off Workout B Off Off AM 3 Off Off Total Body Off Off Total Body PM Off Workout A Off Off Workout C Off Off Appendix 1.5 Phase 4 Complex training Length: 2 weeks/ 6 sessions Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 AM Workout A 2 minutes Recover to Zone 1 Repeat 6 Workout B Off Off PM 2 AM Workout C 25 minutes 10 minutes at Zone 3 Total Body 60 minutes 10 minutes at Zone 1 50 minutes at Workout B Total Body Workout A 5 minute recovery 16

17 10 minutes at Zone 3 PM If not possible please do Workout A & B Total Body Total Body Works cited 1. Baechle, Thomas R., Earle, Roger W. (eds.).(2000). Essential of Strength and 17 Conditioning. Human Kinetics, 2 edition : (pp ) 2. Buchhelt, M., Laursen, P.B, Millet, G.P., Pactat, F, Ahmaidi, S. Predicting Intermittent Running Performance: Critcal Velocity versus Endurance Index 3. Behm, D.G., Sale, Digby. (1993). Intended rather than actual movement velocity determines velocity- specific training response. J. Appl. Physiology. Vol 74, (1): (pp ) 4. Bangsboo, J. The physiological profile of soccer players. Sports Exercise and Injury, 4, , Bangsboo, J. Soccer & Science- in an Interdisciplinary Perspective Munksgaard, Institute of Exercise and Sport Science, University Copenhagen Glasiter, Mark Multiple Sprint Work Physiological Response, Mechanism of Fatigue and Influence of Aerobic Fitness. Sports Med. 2005; 35(9): Komi, P.V.(Oct. 2000). Stretch- Shortening Cycle: a powerful model to study normal and fatigued muscle. Journal of Biomechanics, Vol 33, issue 10: (pp )

18 8. Roy Shephard, Per-Olof Astrand, Endurance in Sport: Volume II of the Encyclopedia of Sports Medicine: An IOC Med Commission Publication. (91-99) 9. Siegler, Jason., Gaskill, Steven. Ruby, Brent. (2003). Changes Evaluated in Soccer Specific Power endurance either with or without a 10 week, In season, intermittent, High intensity training protocol. Journal of Strength and Conditioning Research. Vol 17, number(2) : (pp ) 18