Speed and plyometrics

Strength and Speed

We have 3 types of Strength and Speed Model 

1.Strength Training with low loads plus Speed (PAP)

2.Strength Training in MD+3 and Speed in MD-3

3.Combination of Strength (BW) and Speed simultaneous .

The most of the Fitness Coaches in In-Season Microcycle training 

choice to make Strength on Wednesday MD+3 and some of them 

to follow after Speed or to use Speed or Acceleration Speed the 

next day .We present on model of combination strength and speed

(type 3)is nice to follow and amateur teams and professional teams 

because don't need a lot of preparation . Very Interesting Video 

 

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 

4 Types of Strength Training

In this Presentation we start to explain the 4 Types of Strength Training as I told you in the first presentation for this topic.

-Max Strength Training (Pari Saint Germain )

-Functional Strength Training in the Gym

-Functional Strength Training in the Field (Chelsea FC)

Core Stability Training (Real Madrid FC )

In the next presentation I will explain to you how we can combine these types of Strength training  in the duration of the year.

Strength Training : 4 Types of Training Distinction and Explanation

Objective: In this new section that we open we want to answer the questions of colleagues and coaches who visit our site from around the world. Τhe most of the teams especially in Europe in the season microcycle or in the Pre Season training  they follow 4 types of Strength Training.

Type 1 : Functional Strength Training with low weights  (25-30% M.S ) the most of the times with eccentric way and slow motion. Type 2: Max Strength Training with weights initially 60% M.S and step by step 85-90% M.S  in one length of (8-10 weeks) used more in Pre Season period.

Type 3:Functional Strength Training in the field with combination Strength (20%-30% M.S) +Agility exercises with Technical -Tactical situations.This last type of Strength Training we should note that it is likely to be much closer to the new reality of football with the GPS tracking ,the reason is that this training contains a lot of Accelerations-Decelerations and Intensive Runs ,but all these we will explain later. Type 4:Isometric Training- Core Stability Training used more the first week in the Pre Season period or in the first 2 training days in the Season Microcycle.

For my opinion inside of my 10 years experience in Super League in my coyntry,this I believe is the right distinction and position regarding with the strength training. Some things written about Strength training in books or sites I think are purely theoretical and far from the reality of football.

In one of the following presentations, I will explain  you in detail how all 4 types of Strength Training relate or how they should be used during Pre Season or In Season training.