Juventus Pre-Season Preparation :Physical workout (Aerobic-Anaerobic Circuit-Practise changes direction.)

One Italian Style typical training in Pre-season without ball in contrast with the NEW Spanish model Training only with ball.
Date:23.07.2015 Morning Session
Thursday morning saw an intense physical workout, as the Bianconeri stepped up their pre-season preparations in Vinovo.
Juve race through the gears.

The Bianconeri focus on more tailored physical conditioning in Thursday morning’s workout

With every passing day, Massimiliano Allegri’s men are stepping up the intensity of pre-season training. Thursday morning’s session was no different as the squad split into two groups and players were put through more tailored fitness exercises. 

Juve’s international stars began their workout by bolstering muscle strength in the gym before taking to the Vinovo pitches, where they practiced changes of direction.

A very different programme was in store for the club’s new signings and those who had started their pre-season preparations from the very beginning. Divided into small groups, they underwent quickfire running drills, covering distances varying between 150 and 500 metres.
Official website:Juventus.com/news http://juve.it/PZ9y5

Scientific Approach :Comparison 5 different methods to improve the Aerobic Capacity-Anaerobic Lactate Threshold

5 Methods to improve the Aerobic Capacity


1.45'Long Steady Distance (LSD) : 45'min continuous ,with intensity 65%Vo2max or 70% HRmax
2.15'':15'' sec Interval : 24 repetitions of 15'' at 87,5%VO2max or 90-95% HRmax with interval between the repetitions 15''-60%VO2max  or 60-70%HRmax (Total work 47x15''sec)
3.24.5'min running at Lactate Threshold (LT): running for 24,5'min with intensity 80%VO2max or 85%HRmax
4.4x4'min Interval :4 repetitions 87.5%VO2max or 90-95% HRmax with interval between repetitions 3'min 60%VO2max or 60-70% HRmax
5.22,17 Long Quick Distance : Continuous running 22,17min 87.5%VO2max or 90-95%HRmax.


Method :55 athlets with moderate endurance (M.Average VO2max 58ml/kg/min ) 25 years old seperate in 4 groups.All made 3 trainings per week for 8 weeks in a treadmill with slope +5.3%.All the trainings except the LSD starts with 10'min warm up in 60%VO2max or 70%HRmax  and with cool down 3'min at 60%VO2max or 70%HRmax.


What is worth to keep from all over equalization process of training protocols is that the joint unit called comparison Trimp (Training Impulse) and mainly relates to the work produced in each workout, the time it takes and the stroke volume of the heart function.


Results :The researchers found that high-intensity interval training, be it the 15 '' / 15 '' or the 4x4'min  is significantly more effective than the middle and low intensity training in improving the VO2max.The first conclusion is that the intensity improves quicker aerobic capacity in relation to the duration.More specifically VO2max improved 5.5%  for the athletes who follow the method 15'':15'' and 7.3% those who carried out the method 4x4'min .The improvement in Stroke Volume (SV) which is a parameter directly related to the VO2max increasead by10% in two.
It is worth to complement the study finds that the workouts 15 '' / 15 '' and 4x4'min had higher production project entails greater energy consumption.which results in burning more calories per hour of training.
Article Runner Magazine :Title "Which is the best method ?" Kostikiadis Giannis ,Recreation Fitness Team  based in a recently Scientific approach by J.F.Moxness and K.Hausken ,Adv.Studies Theor.Phys,Vol6,2012,no 19,931-957.


***My opinion,Paul Gotsis (Professional Fitness Coach ):  I believe that this article is directly applicable in today's modern football.I believe that the method of 4 'has very good fit at the beginning of preparation and during the season .The method can used with the interval to be active or passive (3'). Also we can gradually add more 5 or 6 repetitions of 4'min with 3'min recovery.I think that we have a big improvement and in the Lactate Threshold with this method.
Later in the second and third stage of the preparation  we can  used the method 15''-15 '' or 20''-20'' or 10''-10'' to improve and more the Anaerobic Lactic Acid mechanism.In this method we seperate the players in base of the vVo2max in contrast with the method 4x4'min in which we seperate the players based on the ALT.
Then we will come back with an article on intermittent method 10''-10'',15''-15'',20''-20'',30''-30''.

Congress "Tracking and Training in Soccer" 12.06.2015 Juventus Stadium

                                                                                          

I would like to give congratulations to the organizing Committee of the Conference  for theexcellent organization of the Congress and for the further informations about training and  tracking (Gps)  in Modern Soccer.
Some from the most important notice  from the Congress ,I share with you.


Useful Informations-Notice from the Congress at the Juventus Stadium.


1. We have to create adjustments through training so that we can respond to peak or not peak (89-95% FCmax ) stimulations every 20sec.Its important the relationship between lactic acid mechanism e Vo2max. P.E di Prampero -Energetica della corsa in accelerazione .
2. The effectivenes of Force application is more important than the total amount of Force produced.As you can see and in the photo above , one runner 100m race improve his personal record without systematic heavy strength training but only with analyse his biomechanical motion .The conclusions who gave are   a).Importance of Horizontal GRF  b).Acceleration and Total GRF c).Hamstring eccentric Force and activation .  J.B Moron -Biomeccanica della corsa in accelerazione.
3.Total distance covered in Serie A at the year 2014-15 10.569+- 976m  min :8.122-max:13.079
Total Energy 55.1+-5.3kj.kg   min:41.2  max:62
High Speed Work (19km/h)  : 3% 10''sec ,65m on High intensity =10%  ,Total Energy in High Intensity 336kj.kg =9%  M.Chrestani -Aspetti technologi del tracking tramite video
4.RSA=Repeated Sprint Ability  2-6''sec in High intensity work with 20''sec recuperation. E.Guerra -Test di sintesi per il profilo fisico globale del calciatore
5.French model of microcycle (week scedule) with more ball in the programms :80% with the ball   20% on the pitch without ball  C.Galtier AS Saint-Etienne  
6.1500m Running -9,7m/s Top speed,40 accelerations >3m/s/s ,500m sprinting  and 20''sec recovery between High intensity bouts
Marcello Laia-Marco Savino -Analisi del carico ed ottimizzazione della performance
7.Recovery is the most overlooked aspect of the training -Marcello Laia-Marco Savino

Αποχώρησε ο Παύλος Γκότσης απο τον Παναιτωλικό Paul Gotsis Leaves from Panetolikos

Τα νέα του Παναιτωλικού: Αποχωρεί ο Παύλος Γκότσης: Μέτα τον Μάκη Χάβο και ο Παυλος Γκότσης αποτελεί παρελθόν από τον Παναιτωλικό. Ο γυμναστής της φετινής χρονιάς που έκανε εκπληκτική δουλε...

Potenziamento muscolare in Palestra.Functional Strength Training in the Gym In Preparation period.

Entrenamiento, sesión mañana. 15/07/13. Sevilla FC

Penultimo giorno di concentrazione in Costa Ballena. Lunedi , dopo aver riposo nel pomeriggio di ieri, è diventato il doppia seduta di lavoro. La prima sessione dei due in programma strappato in palestra. Il gruppo è stato diviso in due, con il lavoro in palestra e sul campo di calcio in Costa Ballena. Periodo preparazione estivo.

Allenamento Funzionale Italian Model Modern Functional Training (Italian Style)

Allenamento Forza arti superiori della Roma

 In questo video vediamo come il preparatore atletico della Roma calcio, allena, in campo e non in palestra, la forza degli arti superiori dei suoi giocatori, senza l'uso di specifici macchinari. Questo lavoro potrebbe farlo qualunque squadra di calcio

Date :17.12.2014