TABLE TRAINING OF ENERGY PATHAWAY

Pathway

Aerobic

Phase

Objective

Intensity

Extension Endurance

Zone 1
Elementary
Endurance
Pure Aerobic
Regenaration/Oxyg
enation
Capilalarisation

Intension Endurance

Zone 3
Specific Endurance
Aerobic Power (AP)
Anaerobic
Trasehold Limit

Zone 4
Max Aerobic Power
( MAP)
( AEROBIC
Anaerobic)
Onset of production of
lactic asid

Alactic

Lactic

Zone 5
Lactate telorance
(with production of
lactic acid)

Pure Speed
(Without production of
acid lactic)

Resistant Speed
(with production of lactic
acid)

100% of max speed

100% of max speed

95%-100% of max. speed

80% 100%

90% - 100%

90% - 95%

70% - 80%
140 160/165
55% to 70%
Zone 2
Zone 2
(A)
(B)
70%-80%
70%-80%
140-150
135-155
140
140
160
160
12
11
14km/h
13km/h

80 90 %
165 175/180
70%-83%
Zone 3
Zone 3
(A)
(B)
80 90
80 90
%
%
150
155 175
170
160 -175
160 -175
15 16
16 17
km/h
km/h

Substractes
( lipids = fats)
Glucides = carbohydrate

Majoraty of lipids
Few Carbohydrate
O2 Intake

Majoraty of lipids
Slightly more
Carbohydrate
O2 Intake

Equal share of lipid &

carbohydrate
O2 intake

Majority of
carbohydrate

Carbohydrate
ATP - CP

Countinous
Long Interval
Variable tempo

Countinous
Long and medium
Interval
Variable tempo
Moderate running
Technical/tactical
exercise
Game on large or
medium size pitch
Technical circuit course

Variable tempo
Medium interval
Intermittent

Variable tempo
Medium interval
Intermittent

Medium & short interval

Short interval with repetition

Short interval with repetition

Method

High paced running

Technical/tactical
exercise
Game on small pitch
(5v5/ 6v6/7v7 )

Intence running
Technical/tactical
exercise
Technical work under
pressure
SSG (3V3/4V4)

Sprinting
Bounding, multi jump
Technical drill combinations
Running games

Sprinting
Running Uphill
Shuttle running

400m 800m

600m 1200m

Less than 7

8 30

Form

Slow running
Tactical/technical
Exercise
Techniccal circuit
course
Game

80 90 %
165 175/180
70%-83%
Zone 4
Zone 34
(A)
(B)
90 100
90 100 %
%
155 175
150
160 -175
170
15 16
160 -175
km/h
16 17
km/h

Pure Resistant

55% to 70%
120 to 140
40% to 55%
Zone 1
Zone 1
(A)
(B)
60% - 70
(B)
%
60% - 70
115
%
134
120
120
135
140
140
9
160
115km/h
8.5
11.5km/h

Intensity
dependin
g on the
player

%of MHR
HR
VO2 max
Objective
Player
%of MHR
HR
Average HR
Aerobis
Speed(AS)
Max Speed

Zone 2
Basic Endurance
Aerobic Capacity

Anaerobic

80% 100%

Volume

20 - 60

15 to 50

12 to 45

10 25

Intence running
Sprinting
Technical/tactical
exercise
Technical work under
pressure
SSG (1V1/2V2)
8 15

Duration of effort

Between 15 and

Between 10 and 25

4 & 12

20 4

30 to 130 2

90% - 100%

ATP-CP

90% - 95%

ATP CP
Then carbohydrate after depletion

(time distance )
Repetation

20

Sets

1-3

Rest Period

Active Return to
HR of 120

2-4

100m- 600m
36

100m 400m

(10m 50m)

( 50m 200m )

2-5

35

3 to 5

2 to 4

2 to 3

2-4

1-2

Active - semi
active
1:2 to 1:3
HR 130 - 140

Active - semi
active
1:2 to 1:3
HR 130 - 140

Passive semi-active

TABLE TRAINING OF ENERGY PATHAWAY

Pathway

Phase

Objective

Intensity

Intensity
dependin
g on the
player

Aerobic

Extension Endurance

Zone 1
Elementary
Endurance
Pure Aerobic
Regenaration/Oxyg
enation
Capilalarisation

%of MHR
HR
VO2 max
Objective
Player
%of MHR
HR
Average HR
Aerobis
Speed(AS)
Max Speed

Substractes
( lipids = fats)
Glucides = carbohydrate

Zone 2
Basic Endurance
Aerobic Capacity

Anaerobic

Intension Endurance

Zone 3
Specific Endurance
Aerobic Power (AP)
Anaerobic
Trasehold Limit

55% to 70%
120 to 140
40% to 55%
Zone 1
Zone 1
(A)
(B)
60% - 70
(B)
%
60% - 70
115
%
134
120
120
135
140
140
9
160
115km/h
8.5
11.5km/h

70% - 80%
140 160/165
55% to 70%
Zone 2
Zone 2
(A)
(B)
70%-80%
70%-80%
140-150
135-155
140
140
160
160
12
11
14km/h
13km/h

80 90 %
165 175/180
70%-83%
Zone 3
Zone 3
(A)
(B)
80 90
80 90
%
%
150
155 175
170
160 -175
160 -175
15 16
16 17
km/h
km/h

Majoraty of lipids
Few Carbohydrate
O2 Intake

Majoraty of lipids
Slightly more
Carbohydrate
O2 Intake

Equal share of lipid &

carbohydrate
O2 intake

Method

Countinous
Long Interval
Variable tempo

Form

Slow running

Countinous
Long and medium
Interval
Variable tempo
Moderate running

Zone 4
Max Aerobic Power
( MAP)
( AEROBIC
Anaerobic)
Onset of production of
lactic asid

80 90 %
165 175/180
70%-83%
Zone 4
Zone 34
(A)
(B)
90 100
90 100 %
%
155 175
150
160 -175
170
15 16
160 -175
km/h
16 17
km/h

Majority of
carbohydrate

Pure Resistant

Alactic

Lactic

Zone 5
Lactate telorance
(with production of
lactic acid)

Pure Speed
(Without production of
acid lactic)

Resistant Speed
(with production of lactic
acid)

100% of max speed

100% of max speed

95%-100% of max. speed

80% 100%

90% - 100%

90% - 95%

80% 100%

Carbohydrate
ATP - CP

90% - 100%

ATP-CP

90% - 95%

ATP CP
Then carbohydrate after depletion

Variable tempo
Medium interval
Intermittent

Variable tempo
Medium interval
Intermittent

Medium & short interval

Short interval with repetition

Short interval with repetition

High paced running

Intence running

Intence running

Sprinting

Sprinting

Tactical/technical
Exercise
Techniccal circuit
course
Game

Technical/tactical
exercise
Game on large or
medium size pitch
Technical circuit course

Technical/tactical
exercise
Game on small pitch
(5v5/ 6v6/7v7 )

Technical/tactical
exercise
Technical work under
pressure
SSG (3V3/4V4)

Sprinting
Technical/tactical
exercise
Technical work under
pressure
SSG (1V1/2V2)
8 15

Bounding, multi jump

Technical drill combinations
Running games

Running Uphill
Shuttle running

Volume

20 - 60

15 to 50

12 to 45

10 25

400m 800m

600m 1200m

Duration of effort
(time distance )

Between 15 and
20

Between 10 and 25

4 & 12

20 4
100m- 600m
36

30 to 130 2
100m 400m

Less than 7
(10m 50m)

8 30
( 50m 200m )

35

3 to 5

2 to 4

Sets

1-3

2-4

2 to 3

2-4

1-2

Rest Period

Active Return to
HR of 120

Active - semi
active
1:2 to 1:3
HR 130 - 140

Active - semi active

1:2 to 1:3
HR 130 - 140

Passive semi-active

Repetation

2-5

Training Phase
Meso CYCLE

TIME

MON

Pre Season
CYCLE 1

Dates:
27 Nov 3 Dec

TUE

WED

THU

WEEK
1

FRI

SAT

Report to Fitness Test

General Endurance

General Endurance

General Endurance

General Endurance

General Endurance

1. Aerobic

Warm up(15-20mins)

Warm up(15-20mins)

Warm up(15-20mins)

Warm up(15-20mins)

Warm up(15-20mins)

(yo-yo Intermittent Test Level 2)

Long Interval(LAKE Track)

Mixed endurance circuit

Fartlek

Mixed endurance circuit course

Fartlek

2. Anaerobic (Multi Stage Shuttle Run

(60mins/ 6 km) MHR Sets : 2

x 5)Sets : 2

(60mins/ 6 km) MHR

Duration ; 60mins(6mins x 5)

(60mins/ 6 km) MHR

Test)

Int:55%-70% (115-135bpm)
Int:60 70% ( 130 150 bpm)

Sets : 2

Sets : 2

Sets : 2

Rest: HR return to 120bpm

Int:65 75% ( 140 160 bpm)

Int:60 70% ( 130 150 bpm)

Int:65 75% ( 140 160 bpm)

Cooling Down

Rest: HR return to 120bpm

Rest: HR return to 120bpm

Rest: HR return to 120bpm

(15-20mins)

Core Strength

Core Strength

Cooling Down

Cooling Down

(15-20mins)

(15-20mins)

courseDuration ; 60mins(6mins

3. all discipline of fitness test

AM

SUN

Rest: HR return to 120bpm

Core Strength

E
C
O
V

Cooling Down
(15-20mins)

PM

Technical Training

Technical Trainig

Technical Training

Technical Trainig

Duration : 60mins

7v7

Duration : 60mins

6v6

Warm + cool down

10mins x 3

Warm + cool down

10mins x 3

20mins x 2

(30mins)

Rest; 1: 1

Rest; 1: 1

Rest; 1: 2

(30mins)

Technical Trainig
Fun Game

11 v 11

E
S
T

Training Phase
Meso CYCLE

TIME

MON

Pre Season

Dates:

Week

CYCLE 1

4 Dec 10 Dec

TUE

WED

THU

FRI

SAT

Report to Fitness Test

General Endurance

General Endurance

General Endurance

General Endurance

General Endurance

1. Aerobic

Warm up(15-20mins)

Warm up(15-20mins)

Warm up(15-20mins)

Warm up(15-20mins)

Warm up(15-20mins)

(yo-yo Intermittent Test Level 2)

Long Interval(LAKE Track)

Mixed endurance circuit

Fartlek

Mixed endurance circuit course

Fartlek

2. Anaerobic (Multi Stage Shuttle Run

(60mins/ 6 km) MHR Sets : 2

x 5)Sets : 2

(60mins/ 6 km) MHR

Duration ; 60mins(6mins x 5)

(60mins/ 6 km) MHR

Test)

Int:55%-70% (115-135bpm)
Int:60 70% ( 130 150 bpm)

Sets : 2

Sets : 2

Sets : 2

Rest: HR return to 120bpm

Int:65 75% ( 140 160 bpm)

Int:60 70% ( 130 150 bpm)

Int:65 75% ( 140 160 bpm)

Cooling Down

Rest: HR return to 120bpm

Rest: HR return to 120bpm

Rest: HR return to 120bpm

(15-20mins)

Core Strength

Core Strength

Cooling Down

Cooling Down

(15-20mins)

(15-20mins)

courseDuration ; 60mins(6mins

3. all discipline of fitness test

AM

SUN

Rest: HR return to 120bpm

Core Strength

E
C
O
V

Cooling Down
(15-20mins)

PM

Technical Training

Technical Trainig

Technical Training

Technical Trainig

Duration : 60mins

7v7

Duration : 60mins

6v6

Warm + cool down

10mins x 3

Warm + cool down

10mins x 3

20mins x 2

(30mins)

Rest; 1: 1

Rest; 1: 1

Rest; 1: 2

(30mins)

Technical Trainig
Fun Game

11 v 11

E
S
T

Training Phase
Meso CYCLE

TIME

MON

Pre Season

Dates:

Week

CYCLE 2

11 Dec 17 Dec

TUE

WED

THU

FRI

SAT

Report to Fitness Test

Specific Endurance

General Endurance

General Endurance

General Endurance

General Endurance

1. Aerobic

Warm up(15-20mins)

Warm up(15-20mins)

Warm up(15-20mins)

Warm up(15-20mins)

Warm up(15-20mins)

(yo-yo Intermittent Test Level 2)

Medium Interval ( High Speed

Mixed endurance circuit

Fartlek

Mixed endurance circuit course

Fartlek

Runnig

courseDuration ;
60mins(6mins x 5)Sets : 2

(60mins/ 6 km) MHR

Duration ; 60mins(6mins x 5)

(60mins/ 6 km) MHR

Int:60 70% ( 130 150

Sets : 2

Sets : 2

Sets : 2

Int:65 75% ( 140 160 bpm)

Int:60 70% ( 130 150 bpm)

Int:65 75% ( 140 160 bpm)

Rest: HR return to 120bpm

Rest: HR return to 120bpm

Rest: HR return to 120bpm

Core Strength

Core Strength

Cooling Down

Cooling Down

Cooling Down

(15-20mins)

(15-20mins)

(15-20mins)

5 v 5 to 7v7

AM

SUN

Duration 10mins Reps 4

bpm)

( Sets : 2 Int:70%-80% (150-

Rest: HR return to 120bpm

170bpm) Rest: 1 : 1

E
C
O
V

Cooling Down
Core Strength
(15-20mins)

PM

Technical Training

Technical Trainig

Technical Training

Technical Trainig

Duration : 60mins

7v7

Duration : 60mins

6v6

Warm + cool down

10mins x 3

Warm + cool down

10mins x 3

(30mins)

Rest; 1: 1

(30mins)

Rest; 1: 1

Technical Trainig
Fun Game

11 v 11
20mins x 2
Rest; 1: 2

E
S
T