Preparatore Atletico

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Paul Gotsis - Soccer Conditioning Coach Asteras Tripolis fc Super League Greece

Δευτέρα, 18 Ιανουαρίου 2021

Article : High- Intensity Interval Training (HIIT)


In the new magazine that is published this month there is an excellent article about High Intensity Interval Training. It is the first summary article published in Greek about Interval Training. In 15 pages we describe the History of Interval Training, the disadvantages and  advantages, detailed tables from recent researches, examples of Interval training with or without ball with simultaneous analysis of data using GPS, we analyze the simultaneous use of Interval training with ball and without ball and finally we answer very often questions of colleagues about the use of High Intensity Interval Training.

Long or Short Intervals ? Τhe most important in this article is , a clear view and tendency from me about the HIIT in the Short Interval Runs (SI)  and a reservation and removal for the Long Intensive Runs (LI) -probably only for the first days in Pre-Season- but I humbly express my view that emerges from many year experience .Finally could the SI influence both the Aerobic and the Anaerobic System ?

What's the key physiological deference between SI and LI ?When working continuously at intensities above lactate threshold for prolonged durations ,as you do during LI ,small disturbances of the homeostasis gradually leads to mascular fatigue ,in time reducing your ability to contract during the interval bout .In SI ,homeostasis is quickly restored during the more frequent recovery periods 

If I use all the year SI and not LI I have problem in my physical conditioning level ?  All these we clarified in this article 

I put some samples that you can find in my article .

You can find this magazine in internet in this link

Κυριακή, 22 Νοεμβρίου 2020

Small Ball Possession Games .Comparison Normal SSGames v SSG with change of play area (transition games)


Antonio Sanchez (instagram :Koeman_cor ) PHD Sport Scientist  try to present the difference between the Small Sided Games with and without transition (with change of play area ).In this analyse the data that he use are Total Distance ,Distance between 18-21km/h ,Distance over 21km/h ,Peak Spead and Accelerations/Decelerations. In the comparison illustrated one big difference in the 2 speeds (18-21km/h ) and (>21km/h ) and also difference in Peak speed and in Acc/Dec.That means in days that we like to have peak performance is better to utilise SSG with change of play area because they can combine except the cardiovascular load more parametres like (HSR).Conclusion :When selecting exercises for a session it is important that you keep in mind that the tasks performed in SSSpaces will increase the Neuromascular Load (Acc,Dec,Cod) and the tasks that carried out in larger spaces will increase the Total Distances and the distances to high and very high intensity.

Πέμπτη, 6 Αυγούστου 2020

Pre Season Microcycle Plan Training

Pre Season Training
This plan from hiitscience team it involves 1-2 training session (alternate One Session per day -double training sessions ) and a combination of HIIT runs (Short-Long ) ,submaximal,Strength and Technical Tactical Sessions .During Pre Season it's good to restrict locomotor and neuromascular load ,initially ,focusing on Large Sided -Small sided Games and Short Interval Type I (10''/20'' or 10''/10'' ).As long as adequate recovery is provided ,type 4 HIIT could be included (e.g .4v4 during a Strength Session ).
The HIIT Sessions prescribed should be context dependent player fitness level ,previous training load etc.For further information you can find in "High Intensity Interval Training " book  from Laursen-Buccheit .
My opinion is that this period is the most difficult for the fitness coaches and at this time is not a normal pre season like the previous years because the transition period of the players is small (15-20 days max)
and the duration of the pre season is about 4 weeks because the most of the championships starts on 12th September that means is a "fast" pre season in a small period you must introduce a lot of things.
This plan of hiitscience team for my opinion is excellent and I propose to follow this ,because is important to alternate the session with 1 and 2 sessions and  to give after the double session time for recuperation to the players and to start with more power the next session also the combination in the HIIT Runs  (Short -Long Intervals  more 10''/10''  15''/15''  and 3-4'min Long ) is crucial .At the end I propose more Large-Medium  Sided Games and Less Small Sided Games  (5v5 or 4v4 ) especially at the last 2 weeks of the pre season period but for sure not the last week .Dont forget to start from the second week to work in the speed with specific training sessions until the last week ...
Don't Forget to order  this magazine of "mr -football " are very useful for the Pre season period 

Παρασκευή, 24 Ιουλίου 2020

Intermittente nel calcio: Tutto quello che devi sapere

Un altro articolo importante sull'allenamento Ιntermittente nel calcio.
In questo articolo puoi trovare importanti tabelle relative a Ιntermittent running, indicazioni, conclusioni molto necessarie per il periodo di preparazione estivo  e la stagione delle gare.
I capitoli principali sono i seguenti.

1.L'Intermittente Corsa
2.Fisiologia del Lavoro Intermittente
3.I Vantaggi di lavoro Intermittente

Τρίτη, 14 Ιουλίου 2020

Optimizing your HIIT – go short to get more bang for buck!

This Article from HIIT Science Blog by Nicki Almquist and Bent Ronnestad is exactly continue of my article in the new magazine MR Football .They analyse the two common formats Long Intervals (LI) and Short Intervals (SI) ,prescribe the key physiological difference between SI and LI and conclude ,spending more time in VO2max and at high intensity exercise (Higher Power Output ) has been proposed to be the determining factors needed for improvements in both cardiospiratory fitness and muscular adaptations .