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


http://ancheiopossoallenare.com/preparazione-atletica/lintermittente-nel-calcio-tutto-quello-che-devi-sapere/

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 .

https://hiitscience.com/optimizing-your-hiit-go-short-to-get-more-bang-for-buck/

Greek Super League Covid-19 : Asteras Tripolis fc Virtual Training - Home Workout

Asteras Tripolis F.c   Home Workout

We try to find solution how we can control the players and simultaneus

create one Team Activity .We started with Scype but we had some

problems because all depends from the signal of each player ,after try to

find a better solution thanks to the help the Team Analyst 

of the team which created a very reliable base for meeting .Now we make

3 Times per week Core Strengthening Exercises plus Cardio and

at the same time we use one application for mobile phones or for watches to

control and the Running part which ise very important at this period.

We run 4 times per week and after the running each player sent to us the results

which are very useful to us .( Each player has his own file )

I like to thank you for the collaboration and the assist  all the staff

Coach :Milan Rastavac  A.Coach :Milos Vacic  but especially the Team Analyst

Tsilimigras Theo because without him we cannot make this excellent work presentation .

Fitness Coach Asteras Tripolis fc

Paul Gotsis

http://www.asterastripolis.gr/first-team/2495-i-ksexoristi-proponisi-ston-astera.html

English Football Premier League Covid-19 : Tothenham Hotspur f.c Home Workout

 Tothenham Hotspur F.C
 Home Workout Virtual Training

Covid-19 : Home Workout -Individual Programs for Strength and Running

https://www.gazzetta.gr/football/superleague/article/1462096/asteras-tripolis-19-meres-atomikes-proponiseis-me-ti-voitheia-eidikis-platformas

Spanish Football La Liga Covid -19 : Atletico Sevilla fc Fitness at Home

 Atletico Sevilla fc 
Covid -19  Solutions 
Fitness  at Home 

Exclusive Interview : Rafael Benitez -Newcaste United fc Ηis way of working

Newcastle United fc Sports Scientist Jamie Harley spoke to Mark Douglas about
the club's appliance of Science.
https://www.chroniclelive.co.uk/sport/football/football-news/blood-tests-big-data-rafa-16224870

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.

Transition Period in Soccer (Off-Season Plan ) Aims-Phases

Transition Period in Soccer -Ιntroductory Elements-

Training Phases What Fifa propose in the Training Plan of the Year

Scientific Approach for the Transition Period 

https://www.researchgate.net/publication/283463174_The_Transition_Period_in_Soccer_A_Window_of_Opportunity

Which is the Program tha they proposed for 6 Weeks Transition Period ?

Which is the Off-Season plan in England ? Differences and Similarities

My Opinion  
If we look carefully all three papers (Fifa Training Plan-The Transition Period in Soccer :A window of opportunity -Off Season Plan Bury Football Club League 2)  have a few points similar
1. They divide the Off-Season plan in phases (1-3)
2. In the first 3 weeks the training is mainly devoted to Zone 1 (Aerobic Threshold 0-2mmol)
After 3 weeks we are working in Zone 2 (Between Aerobic and Anaerobic Threshold) always at intensity  under the anaerobic lactate threshold .When the Preparation Phase starts you can work some trainings in the Threshold and above it and after we are working only Zone 3.This type of training is famous as "Polarised Training "  .In this type of training we dedicate the greatest amount of work  (80% of the total amount ) in Zone1-Zone 2 and  (20% of the total amount ) in Zone 3.The last years the most of the off-season plans created in the base of this method.

3 .The Core Stability programs are not enough, but the player has to follow specific programs with weights of 60-70% of the Maximum Force so that we can then proceed to the 80-90% of the Maximum Force when starts the Preparation phase.
4.Individual Specific Programs with specific HR in the Aerobic Running and specific kg in the Strength Programs.
In my team Asteras Tripolis (Super League Greece ) I gave to the players SPECIFIC programs consisting of 
*5 Weeks duration about 40-45 days .The First 3 Weeks we are working in Zone 1 and after between Zone 1-2 .The last 2 weeks I propose 1 training per week in the Anaerobic Threshold Zone 
*The first 3 weeks 3or4 times training per week but the 4-5th week necessary 4 times per week .
* Aerobic Running specific HR in the 3 Zones (Zone 1-Zone 2-Anaerobic Threshold Zone and a mix of  continues and alternating run like (1.30''-30'' etc.)
* Specific Strength Program with 3 exercises for Upper Body and 4 for the Lower Body  also 1 Injury Prevention Program and 2 Core Stability Programs similar for all the players.
*My Off-Season Plan suggests 22 trainings in 44 days ,I told to the players "If you follow it you will return without any loss in the Anaerobic Threshold or in VO2max or vVO2max.

 Sample of my Fisrt week in my Off-Season Plan 

Sample of my Specific Strength Training Program

**For any further information ask me paulgotsis@yahoo.gr  
Paul Gotsis Fitness Specialist 
Soccer Conditioning Coach Asteras Tripolis fc Super League Greece