OFF-SEASON & IN-SEASON

TRAINING FOR FOOTBALL

Mike Young, PhD
@mikeyoung
Athletic Lab

ROAD MAP

Fundamental principles

Physical demands of the sport

Application of concepts

Fundamental
Principles

N
A
PL
A
E
AH

.
.
.
.
T
BU

Write in Pencil

GENERAL TRAINING ENHANCES

FUNCTION [AND DECREASES
LIKELIHOOD FOR INJURIES]

Specific Training Enhances Performance

[but potentially increases dysfunction]

THE BEST WAY TO

PREVENT SORENESS
IS TO DO THE
THINGS THAT !
MAKE YOU SORE

RECOGNIZE & RESPECT

DIFFERING RATES OF DECAY FOR
PHYSICAL CAPACITIES

Some things go
bad quickly

Others take much

longer

Days 1-2: Beta-endorphin and adrenaline levels drop. Mood is affected

negatively.
Days 3-5: Muscles lose elasticity. Aerobic capabilities drop off 5% by the
fifth day off.
Days 7-9: Bodys ability to use oxygen (VO2 max) drops by 10%. Less
oxygenated blood is pumped with each beat.
Day 10: Bodys metabolic rate begins to drop. Eat less or youll gain
weight.
Days 11-13: Maximum heart rate and cardiac output decline by 15%.
Muscle tone sees first appreciable loss.
Days 14-16: Mitochondrial activity (energy production) in muscle cells
begins to decrease rapidly. Loss of muscle mass, strength and metabolic
rate occurs.
Days 17-19: Body becomes less efficient at thermoregulation. You are
forced to spend excess energy cooling off.
Days 20-21: VO2 max has dropped by about 20%.
Days 22-25: 10-15% loss of muscle mass and that lost mass is replaced
by fat.
Days 27-29: Muscle strength drops by as much as 30%.

RATES OF DECAY

Aerobic capacity!

Anaerobic lactic capacity!

Power!

Speed!

Maximum strength

ACKNOWLEDGE &
RESPECT THE PHYSICAL
STIMULUS OF GAMES

BUT KNOW THAT GAMES ARE NOT THE BEST

STIMULUS FOR FITNESS

Performance is the outcome

of fitness and fatigue

UNDERSTAND THIS

Fatigue
Masks
Fitness

FAIR IS NOT EQUAL

EQUAL IS NOT FAIR

DONT LET PLAYERS SLIP

THROUGH THE CRACKS

USE BUCKETS

Starters!

Reserves!

Non-dress!

Injured!

Mid-Season transfers!

Fast anaerobic players!

Aerobic players

PHYSICAL DEMANDS

Players cover average of 10-12km in a game (~6 miles)

Game is 80-90 minutes of continuous activity

10-12km / 80-90 min = average pace of ~7km / hr

(roughly 13 mile pace)

Logical conclusion....
run,
run,
run (slow & steady)

Players cover average of 10-12km in a game (~6 miles)

Game is 80-90 minutes of continuous activity

10-12km / 80-90 min = average pace of ~7km / hr

(roughly 13 mile pace)

Flaw of Averages

FITNESS DEMANDS

ANALYSIS
SOCCER P OF MOTOR ACTIV
ITIE
LA

MARCIN A
NDRZEJ
E

YERS

WSKI 1,2

S OF

PROFESS

, JAN C
Faculty of
HMURA 3
Methodolo
2
, BEATA
g
y
and Recrea
KKS Lech
PLUTA, 1 A
tion, Unive
Poznan S.A
ND AN
rsity Schoo
, Football C
Motor Acti
DRZEJ
l of Physica
KASPRZAK 2
vity, Univ
lu
b
,
P
o
z
nan, Pozn
l
ersity Scho
E
d
u
cation, Poz
an, Poland
ol of Physi
nan, Polan
; and 3Fac
cal Educati
d;
ulty of Pla
on, Wroca
yers
w, Poland
ABSTRACT
1

IONAL

Andrzejew
ski, M, Ch
mura, J, P
of motor
luta, B, an
tactical, a
activities
d Kasprza
nd menta
o
f
p
k, A. Analy
ro
fe
l prepara
Cond Re
s
s
io
R
n
ecently, m
a
s
l soccer p
is
s 26(6):
tion from
uch atten
layers. J S
148114
the playe
tion has b
study was
tr
p
8
e
la
8
n
y
,
g
rs (23).
e
2
th
rs
0
12The o
een paid
possessing
to determ
to
b
in
je
e
th
p
c
tive of th
ro
the distan
e
p
soccer pla
p
s
e
e
ro
r
le
files, thus
ction of
anthropom
is
ce covere
yers durin
providing
etric and
d by profe
g matche
w
ized matc
fo
o
e
rk
s
ffi
r
s
s
o
ciency
io
th
u
w
nal
ts that all
e possibil
ith the us
h analysis
e of the c
ity of sys
ow playe
system Am
m
a
o
France). K
n
rs
mputertematic
ce. The pre
to achiev
isco Pro !
inematic e
paration o
e optimu
(version 1
xamination
th
m
f
e
.0
a
im
distance c
perfor.2
p
p
la
,
rovement
yer is freq
Nice,
included th
overed by
of technic
uently foc
e specific
3
o
f
1
d
p
a
u
e
a
layers part
l or tactica
veloping m
sed on
tion of the
Union of
icipating in
l skills at th
otor abilit
European
team sport
4 matches
ie
e
Football
s
e
x
(2
pense
,3
during the
,17,22,27).
s, soccer a
in the
Associatio
200
Lik
ls
n

Aerobic capacity
i
Average intensit s EXTREMELY impor tant
y
Mid-Fielder s r un approaches lactate thresh
the most

ANALYSIS
SOCCER P OF MOTOR ACTIV
ITIE
LA

MARCIN A
NDRZEJ
E

YERS

WSKI 1,2

S OF

PROFESS

, JAN C
Faculty of
HMURA 3
Methodolo
2
, BEATA
g
y
and Recrea
KKS Lech
PLUTA, 1 A
tion, Unive
Poznan S.A
ND AN
rsity Schoo
, Football C
Motor Acti
DRZEJ
l of Physica
KASPRZAK 2
vity, Univ
lu
b
,
P
o
z
nan, Pozn
l
ersity Scho
E
d
u
cation, Poz
an, Poland
ol of Physi
nan, Polan
; and 3Fac
cal Educati
d;
ulty of Pla
on, Wroca
yers
w, Poland
ABSTRACT
1

old

IONAL

Andrzejew
ski, M, Ch
mura, J, P
of motor
luta, B, an
tactical, a
activities
d Kasprza
nd menta
o
f
p
k, A. Analy
ro
fe
l prepara
Cond Re
s
s
io
R
n
ecently, m
a
s
l soccer p
is
s 26(6):
tion from
uch atten
layers. J S
148114
the playe
tion has b
study was
tr
p
8
e
la
8
n
y
,
g
rs (23).
e
2
th
rs
0
12The o
een paid
possessing
to determ
to
b
in
je
e
th
p
c
tive of th
ro
the distan
e
p
soccer pla
p
s
e
e
ro
r
le
files, thus
ction of
anthropom
is
ce covere
yers durin
providing
etric and
d by profe
g matche
w
ized matc
fo
o
e
rk
s
ffi
r
s
s
o
ciency
io
th
u
w
nal
ts that all
e possibil
ith the us
h analysis
e of the c
ity of sys
ow playe
system Am
m
a
o
France). K
n
rs
mputertematic
ce. The pre
to achiev
isco Pro !
inematic e
paration o
e optimu
(version 1
xamination
th
m
f
e
.0
a
im
distance c
perfor.2
p
p
la
,
rovement
yer is freq
Nice,
included th
overed by
of technic
uently foc
e specific
3
o
f
1
d
p
a
u
e
a
layers part
l or tactica
veloping m
sed on
tion of the
Union of
icipating in
l skills at th
otor abilit
European
team sport
4 matches
ie
e
Football
s
e
x
(2
pense
,3
during the
,17,22,27).
s, soccer a
in the
Associatio
200
Lik
ls
n

FITNESS DEMANDS

,
d
e
r
e
v
o
c
e
c
n
a
t
s
i
d
s
e
v
ro
p
m
i
e
c
n
a
l
l
r
a
u
b
d
n
e
e
h
t
c
i
h
b
t
i
o
w
s
t
n
e
Aer
m
e
v
l
o
v
n
i
,
s
t
n
i
r
p
s
f
o
number

FITNESS DEMANDS

OCCER
S
N
E
OM
W
E
T
VELS
I
L
E
L
E
F
E
1
MANC
R
ITIES O
O
O
V
I
F
T
R
ANGSB
C
B
E
S
A
N
P
E
3
DJ
AL, AN
MATCH AT DIFFERENT
IRKEND
K
D
L
2
mark;
ONA
agen, Den f Physical
S
h
ON, D
n
S
e
S
R
p
R
o
E
E
C
D
f
AN
ion o
rsity o
1
PLAY
HELENA
nce, Divis
gy, Unive
UP,
RUSTR

nt Scie
hysiolo
n Moveme
Human P
a
f
o
m
t
u
n
H
e
r
tm
3 enter fo
Depar
C
MAGN
rt Sciences, iversity, Sweden;
o
p
S
d
n
a
e
n
lina
is
U
c
r

o
e
r
C
x
b
Ore
orth aro
s,
N
1 stitute of E
e
c
l,
n
il
ie
H
c
l
S
In
e
Chap
of Health
2 epartment
Carolina,
th
r
o
D
N
ave
f
o
ersity
players h
iv
n
r
N
e
U
c
,
IO
c
y
T
o
p
s
C
a
Ther
of elite
,12,14
I NTRODU
n (1,2,10
l aspects
e
a
ic
m
s
y
h
in
p
the
ly
he
extensive
regarding
d
ts
ie
is
d
x
tu
e
s
n
r,7,
pe
tio
been
layers (5,6
d match
s informa
p
n
s
a
r
e
e
L
c
s
T
c
d
).
C
o
n
5
s
a
A
m
18,22,2
A BSTR
power
women
and 15
ysical de
mands in
m aerobic
e
top-class
y the ph
u
d
d
n
l
im
e
tu
a
x
s
te
ic
a
e
s
m
y
to
in
veral
ph
ve
.N
ht
ns (8) and
ined in se
competiti
io
er players
We soug
s
m
c
r
in
n
c
e
o
te
d
s
e
e
im
d
n
p
d
e
n
Body
of wom
y videota
e activity
have bee
layers
11,19,24).
formance
individuall
n players
amined th
e
ed. The p
x
re
e
m
e
rm
o
e
o
w
v
rf
w
a
e
f
rs
h
p
o
e
focus
s
)
ere
play
the main
(6,8,11,23
me studie
rrespond,
nalysis w
o
o
r
s
a
c
e
high-level
,
n
v
e
n
e
o
m
ti
io
w
a
o
it
o
g
be
d
a
ad
(2,24). H
and time-m
lieved to
top0 times in
studies. In
matches,
atch play
hich is be
total. The
ity .1,30
TER K
R, P E
I MOH
1

s
r
e
e
p
r
e
ss
e
l
n
a
h
t
s
un
r
y
t
i
s
n
e
t
n
e
i
m
h
a
g
i
g
h
a
e
f
r
o
o
d
m
n
e
m
r
e
s
o
h
r
f
t
r
e
s
k
e
c
d
p
r
a
t
s
a
t
r
a
w
e
to
&
ay
l
s
p
&
r
s
e
y
s
l
i
d
a
l
r
l
e
a
c
r
fi
Top develops tempo k rates than midr
e
u
o
g
i
w
t
r
a
F
e
w

lo
e
v
a
h
s
r
e
d
n
e
f
e
D

OCCER
S
N
E
OM
W
E
T
VELS
I
L
E
L
E
F
E
1
MANC
R
ITIES O
O
O
V
I
F
T
R
ANGSB
C
B
E
S
A
N
P
E
3
DJ
AL, AN
MATCH AT DIFFERENT
IRKEND
K
D
L
2
mark;
ONA
agen, Den f Physical
S
h
ON, D
n
S
e
S
R
p
R
o
E
E
C
D
f
AN
ion o
rsity o
1
PLAY
HELENA
nce, Divis
gy, Unive
UP,
RUSTR

nt Scie
hysiolo
n Moveme
Human P
a
f
o
m
t
u
n
H
e
r
tm
3 enter fo
Depar
C
MAGN
rt Sciences, iversity, Sweden;
o
p
S
d
n
a
e
n
lina
is
U
c
r

o
e
r
C
x
b
Ore
orth aro
s,
N
1 stitute of E
e
c
l,
n
il
ie
H
c
l
S
In
e
Chap
of Health
2 epartment
Carolina,
th
r
o
D
N
ave
f
o
ersity
players h
iv
n
r
N
e
U
c
,
IO
c
y
T
o
p
s
C
a
Ther
of elite
,12,14
I NTRODU
n (1,2,10
l aspects
e
a
ic
m
s
y
h
in
p
the
ly
he
extensive
regarding
d
ts
ie
is
d
x
tu
e
s
n
r,7,
pe
tio
been
layers (5,6
d match
s informa
p
n
s
a
r
e
e
L
c
s
T
c
d
).
C
o
n
5
s
a
A
m
18,22,2
A BSTR
power
women
and 15
ysical de
mands in
m aerobic
e
top-class
y the ph
u
d
d
n
l
im
e
tu
a
x
s
te
ic
a
e
s
m
y
to
in
veral
ph
ve
.N
ht
ns (8) and
ined in se
competiti
io
er players
We soug
s
m
c
r
in
n
c
e
o
te
d
s
e
e
im
d
n
p
d
e
n
Body
of wom
y videota
e activity
have bee
layers
11,19,24).
formance
individuall
n players
amined th
e
ed. The p
x
re
e
m
e
rm
o
e
o
w
v
rf
w
a
e
f
rs
h
p
o
e
focus
s
)
ere
play
the main
(6,8,11,23
me studie
rrespond,
nalysis w
o
o
r
s
a
c
e
high-level
,
n
v
e
n
e
o
m
ti
io
w
a
o
it
o
g
be
d
a
ad
(2,24). H
and time-m
lieved to
top0 times in
studies. In
matches,
atch play
hich is be
total. The
ity .1,30
TER K
R, P E
I MOH
1

FITNESS DEMANDS

n in
o
ti
c
a
l
fu
r
e
w
o
p
t
n
a
in
t dom
s
o
m
e
th
e
r
a
ts
in
r
p
s
t
Straigh
r
e
c
c
o
s
te
li
e
in
s
n
o
ti
a
u
it
e
r
a
ls
a
decisive offensive s
o
g
in
g
in
d
n
e
ts
emen
v
o
m
l
fu
r
e
w
o
p
e
iv
is
c
e
Most d
made without the ball

POSITIONAL DEMANDS
Journal
of
http://www Sports Science and
Medicine
.jssm.org
(2007) 6

Research

article

Physical d
Jonathan

, 63-70

emands o

Bloomfield

f differen

t positi on

s in FA

1
Premier L
Sports Ins
, Remco P
eague soc
titute of N
2
olman a
Exercise S
orthern Ir
cer
n
d Peter O
cie
ela
'Donoghu 3
tute Cardif nce, The Universit nd, University of
e
U
y of Hull,
f, Cardiff,
East Ridin lster, Northern Irela
UK
g of York
shire, UK 3 nd, UK, 2 Departm
, School
e
of Sport, U nt of Sport, Healt
Abstract
h&
niversity o
f Wales In
The purpo
stise
of English of this study was to
age, statu
r
Football A
e
evaluate th
,
three diffe
ss
e
recently id body mass and bo
rent posit ociation (FA) Prem physical demands
dy
e
n
io
ier Leagu
and strike
tions sugg tified between elite mass index have b
e soccer o
r). Compu nal classifications
es
ee
p
f
terised tim
(defender,
Bloomfield
may be su ting that players of layers of different p n
e-motion
midfielder
M
o
v
e
v
m
o
it
p
id
sie
a
a
n
e
purposefu
rticular siz
ble for th
positions
l moveme t Classification w o-analysis using th
e
e
d
a
e
n
m
d
a
s
n
e
a
n
h
(B
s u
ds
t (P
ap
tion of PM
had a goo M) performed by 5 ndertaken on the
tional role loomfield et al., 20 of the various pla e
d inter-tes
5 players.
y
ment ( =
0
in
5
a
). In this
ter reliabil
0
expenditu ppears to have an
respect, p g
ity strength Recogniperformin .7277). Players sp
r
in
osie
f
lu
in
e
nce on to
a match,
e
g PM. Po
of agreephysiolog
ta
sition had nt 40.6 10.0% o
s
time spen
l
u
e
g
n
g
ic
e
e
rg
s
a
ting diffe
f the matc
a
t sprinting
enced by l and bioenergetic
rent phys y
h
, running, significant influen
still (p <
ical,
requ
ce o
play
shu
0.0
1

Player s spent 48.7

9.2% of pu
directly forwa
rposeful mov
rd
ement going
726 203 turns
i
U
pwards of 40% n a game
of purposeful
or slowly jogg
movement is
ing
spent walking
Journal
of
http://www Sports Science and
Medicine
.jssm.org
(2007) 6

Research

article

Physical d
Jonathan

, 63-70

emands o

Bloomfield

f differen

t positi on

s in FA

1
Premier L
Sports Ins
, Remco P
eague soc
titute of N
2
olman a
Exercise S
orthern Ir
cer
n
d Peter O
cie
ela
'Donoghu 3
tute Cardif nce, The Universit nd, University of
e
U
y of Hull,
f, Cardiff,
East Ridin lster, Northern Irela
UK
g of York
shire, UK 3 nd, UK, 2 Departm
, School
e
of Sport, U nt of Sport, Healt
Abstract
h&
niversity o
f Wales In
The purpo
stise
of English of this study was to
age, statu
r
Football A
e
evaluate th
,
three diffe
ss
e
recently id body mass and bo
rent posit ociation (FA) Prem physical demands
dy
e
n
io
ier Leagu
and strike
tions sugg tified between elite mass index have b
e soccer o
r). Compu nal classifications
es
ee
p
f
terised tim
(defender,
Bloomfield
may be su ting that players of layers of different p n
e-motion
midfielder
M
o
v
e
v
m
o
it
p
id
sie
a
a
n
e
purposefu
rticular siz
ble for th
positions
l moveme t Classification w o-analysis using th
e
e
d
a
e
n
m
d
a
s
n
e
a
n
h
(B
s u
ds
t (P
ap
tion of PM
had a goo M) performed by 5 ndertaken on the
tional role loomfield et al., 20 of the various pla e
d inter-tes
5 players.
y
ment ( =
0
in
5
a
). In this
ter reliabil
0
expenditu ppears to have an
respect, p g
ity strength Recogniperformin .7277). Players sp
r
in
osie
f
lu
in
e
nce on to
a match,
e
g PM. Po
of agreephysiolog
ta
sition had nt 40.6 10.0% o
s
time spen
l
u
e
g
n
g
ic
e
e
rg
s
a
ting diffe
f the matc
a
t sprinting
enced by l and bioenergetic
rent phys y
h
, running, significant influen
still (p <
ical,
requ
ce o
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shu
0.0
1

Conclusions...
Different positions may require
different levels & types of fitness
Aerobic demand of the sport is high
Anaerobic lactate component is less
than what many believe*

Conclusions...
Linear sprinting is a HUGE
determinant of goal scoring
!

Speed without the ball may be a bigger

determinant of scoring ability than
speed with the ball

Conclusions...
The game is primarily
characterized as short bursts of
high intensity straight ahead
acceleration punctuated by
intermittent rest periods of very
low & moderate activity

Conclusions...
Due to the intermittent high
intensity efforts with insufficient
recovery, the sport can best be
classified as an alactic-aerobic
sport

Application of
Concepts

The key to training

in team settings is
pushing
player
appropriate level of
overload
simultaneously
managing fatigue
allow for
adaptations

Due to the nature of

todays high level game,
traditional periodization
models with clear cut
in-seasons & off-seasons
are antiquated & obsolete

ITS MORE APPROPRIATE TO THINK OF AN ONGOING

PROCESS WITH WINDOWS OF OPPORTUNITY

FINDING WINDOWS REQUIRES

LOOKING FOR THEM

Strength training load

Travel stress
d
a
o
s
l
r
o
e
t
a
m
c
i
d
n
i
Ga
e
v
i
t
c
e
j
b
u
S

Schedule
s
r
o
t
a
c
i
d
n
i
Objective

Biolog
ically D
ictated
Period
ization

OFF-SEASON TRAINING IS
NOTHING MORE THAN A VERY BIG WINDOW

OFF-SEASON TRAINING IS
A CHANCE TO PUT HAY IN THE BARN

IN-SEASON TRAINING IS A
BALANCING ACT

IN-SEASON TRAINING
Maintain

fitness while minimizing likelihood for

soreness & fatigue for those who need to be available!

Set

personalized objective fitness thresholds for

training & remediate when they arent attained !

Consider

pre-game training for those not selected!

Post-game

or no time

training for bench players who see minimal

Points of Training
Emphasis
Considerable emphasis should be
given to developing:
Aerobic capacity
Alactic Anaerobic abilities
(especially linear speed)
Limited (but beneficial) training
should be done to enhance anaerobic

AEROBIC FITNESS

Aerobic Capacity

Aerobic capa
city fuels the
ability to per
form repeate
d
high intensity
efforts when
the rest inter
val between
efforts is insu
fficient for
complete rec
overy

AEROBIC FITNESS

Intensity must be sufficiently low that you are training aerobic pathways
and not glycolytic!

Durations must be sufficiently long that you are providing an adequate

stimulus!

For non-continuous efforts, rest intervals must be appropriate to achieve

the desired outcome...too long or too short and you wont provide the
desired stimulus

Aerobic Training
Guidelines
Continuous Method:
Duration: 15-60 min
Intensity: 70-85% of
max HR

Interval Method:
Duration: 3-8 min /
inter val
Reps: 3-5
Intensity: 85-95% of max
HR
Work:Rest Ratio: 1:0.5-3

Off-Season

Non-specific steady state

aerobic work is highly
recommended because of
its controlled nature
which reduces the
likelihood for injury and
provides a clean stimulus

In-Season

The combination of games

and standard duration
technical / tactical
practices may provide
sufficient aerobic stimulus!

Additional (non-specific)
work may be appropriate
for maintenance,
remediation and during
critical training windows of
the year (off-season, long
stretches w/o games, etc)

SPRINT CAPACITY

ANAEROBIC
ALACTIC
ABILITIES
Speed

(especially linear)!

Power!
Strength

Quickness &
Agility?

A distinct but
related motor
pattern to
speed, power &
strength

SPEED TRAINING GUIDELINES

Emphasize
Work
Rep

appropriate mechanics and maximal intensity!

: rest ratios = 1 : 20 - 40 !

lengths of 10-40m (~ 1 - 5 sec)!

Total

volume should be constrained (160m - 300m)

SPEED TRAINING GUIDELINES

Adding changes of direction, start-stops,
turns, lateral movement, change of tempo,
jumps, headers, etc are all appropriate but
should not take away from the focal point
of developing linear speed

Off-Season

Focus on acceleration first!

!

Resisted runs & moderate

hills are appropriate
methods for developing
both mechanics of speed
as well as physical qualities!
!

Respect the necessary rest

requirements

In-Season

Speed training must

persist throughout the
season!
!

Incorporate the ball,

reaction and thoughtprocessing when feasible
but do so in an
appropriate manner!

AGILITY & QUICKNESS?

REPEAT SPRINT ABILITY

Repeat Sprint
Ability

To be fit for
soccer you must be
able to sprint fast.
Repeatedly.
With minimal rest.

LIMITERS OF RSA
Fatigue from repeat efforts is inversely correlated to initial sprint

performance!
Limitations in energy supply, which include energy available from
phosphocreatine hydrolysis, anaerobic glycolysis and oxidative
metabolism, and the intramuscular accumulation of metabolic byproducts, such as hydrogen ions are key factors in performance
decrement!
Neural factors (magnitude and strategy of recruitment) are
related to fatigue!
Stiffness regulation, hypoglycemia, muscle damage and
environmental conditions may also compromise repeat sprint ability
(Bishop et al, 2011)

TRAINING RSA
1. Include traditional sprint training to
improve an athletes capacity in a single
sprint effort!
2. Some high intensity interval training is
beneficial to improve the athletes
ability to recover between sprint
efforts.!
(Bishop et al, 2011)

RSA Training Guidelines

RSA is addressed indirectly through other training
methods but specific training is also recommended
Intensity: 95-100%
Reps: 10-30m
Volume: <300m total
Work:Rest Ratio: 1:5-10
Frequency: 1-2x / week

Off-Season

Aerobic qualities must be

in place first!
!

Speed should be
emphasized over RSA!
!

Immediately prior to the

season dedicated RSA
work may be useful

In-Season

Very little is necessary!

!

HIIT + speed training may

help preserve

STRENGTH & POWER

Do I really need to lift?

...there is sufficient evidence for

strength training programs to
continue to be an integral part of
athletic preparation in team sports.

Benefits of Strength Training

Enhances acceleration
Reduces likelihood for injury
Enhances power (jumping, change of
direction, etc)
Improves running economy

RUNNING ECONOMY:
HOW STRENGTH & POWER TRAINING CAN
AFFECT ENDURANCE

MECHANISMS OF BENEFIT

Running economy is a result of enhanced neuromuscular

characteristics like improved muscle power development and
more efficient use of stored elastic energy!

Resistance training using heavier loads or explosive

movements improves muscle power and enhances the ability
to store and use elastic energy

2.9% Impr
o
4.6% Impr ved Performance
oved Eco
no

my

Evidence Supporting
Resistance Training
K Stkren, J Helgerud, E Stka, and J
Hoff. Maximal Strength Training
Improves Running Economy in
Distance Runners. MSSE 2008
G Millet, B Jaouen, F Borrani, and R
Candau. Effects of concurrent
endurance and strength training on
running economy and VO2 kinetics.
MSSE 2002.
J Esteve-Lanao, M Rhea, S Fleck,
and ALucia. Running Specific
Periodized Strength Training
Attenuates Loss of Stride Length
during intense Endurance Running.
JSCR 2008.
And MUCH MORE

Evidence Refuting
Resistance Training

Basic Guidelines
for Strength

TRAIN HOLISTICALLY

Muscles dont act in isolation!

Train movements not

muscles. soccer specific
strength is nonsense!

Address asymmetries and

imbalances

BASIC GUIDELINES
Multi-joint

motion!

exercises through complete ranges of

For

strength & power, lower rep ranges, higher

loads, and moderate volumes are suggested!

For

hypertrophy, moderate reps and load with

higher volume is suggested!

POWER DEVELOPMENT
Exercise

Absolute Power (Watts)

100kg Male

75kg Female

Bench Press

300

Back Squat

1100

Deadlift

1100

Snatch

3000

1750

Snatch 2nd Pull

5500

2900

Clean

2950

1750

Clean 2nd Pull

5500

2650

Jerk

5400

2600

*Total pull: Lift-off until maximal vertical velocity

**2nd pull: Transition until maximal vertical barbell velocity

POWER DEVELOPMENT
Exercise

Absolute Power (Watts)

100kg Male

75kg Female

Even if
use of O
300
Bench Press
lympic
inappro
lifts are
priate d
1100
Back Squat
ue to la
equipm
ck of
ent, low
1100
Deadlift
teachin
exper ti
g1750
se, or a
3000
Snatch
inexper
thlete
i
en
Snatch 2nd Pull
p5500
rincipal ce; the basic 2900
s shoul
Clean
inc2950
d still b 1750
orpora
e
ted (ex
loaded5500
Clean 2nd Pull
ternally 2650
, multi-j
oint, low
Jerk
ex5400
plosive
er bod2600
y
movem
ent)
*Total pull: Lift-off until maximal vertical velocity

**2nd pull: Transition until maximal vertical barbell velocity

Heavy-Low Rep vs. Light-High Rep

Weight Training
Guidelines

1-3x/ week

Short but intense workouts

20-40 minutes per session is sufficient

High load / low rep and / or explosive

emphasis

Train the entire body

Use appropriate rest intervals

Bodyweight strength exercises are great for muscular endurance, work capacity,
strength maintenance and when facility / equipment access is limited

PLYOMETRICS

GREAT STIMULUS FOR POWER

& MAINTENANCE OF
STRENGTH

INTENSITY DIRECTLY RELATED

TO VERTICAL DISPLACEMENT &
TYPE OF CONTACT (1 LEG VS 2)

COMBINE WITH RUNNING &

CHANGE OF DIRECTION

QUALITY OVER QUANTITY

APPROPRIATE MECHANICS ARE

CRITICAL

Off-Season

Teach first!

Development of work &

functional capacity before
strength!
!

Individualize to needs!
!

Strength and power!

!

Lower extremity and core

emphasis!
!

Full range movements

In-Season

1-3x per week!

!

Reduced volumes!
!

Eliminate novel exercises

or training stimuli!
!

Evolution rather than

revolution to reduce
DOMs!
!

On-field incorporation
sessions can be useful

ANAEROBIC LACTIC
CAPACITY

ANAEROBIC LACTIC
CAPACITY
IEW
V
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R
F
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Anaerobic Glycolytic
Training Guidelines
Can primarily be addressed through small sided games
and / or HIIT Methods
Inter val Method:
Duration: 15 - 60 sec
Intensity: 100-120%
of V02max
Work:Rest ratio:
1:1-2

Repetition Method:
Duration: 40 sec - 12
min
Intensity: 95-105%
V02max
Work:Rest ratio: 1:3-5

Small Sided Games

Can be a sport-specific means of addressing aerobic,
anaerobic, and / or anaerobic alactic abilities while
simultaneously working on technical & technical skills
Stimulus will depend on the
following variables:
Rest interval bet ween games
Players involved
Field size & dimensions
Duration of games
Restrictions

THERE IS NO RECIPE.
LEARN TO COOK

THANKS
@MIKEYOUNG!
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ATHLETICLAB.COM!
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MIKE@ATHLETICLAB.COM