HIITraining in Soccer Sample (5) Potenza Aerobica (Metabolic Power Training)

Incorporate this High-Intensity workout into your routine to be fit as was Beckam
La Galaxy Fitness Coach Chris Neville has adapted the exact workout programme Beckham uses to stay on form to create a five week ,high intensity fitness plan you can squeeze into your daily lunch hour.Perform each workout twice during the week within your normal gym schedule ,moving on to the next workout each week.Leave at least 2 days rest between these cardio sessions to allow for recovery.

As you can see this fast Preparation Period of David Beckam is as a follow up from the others presentations and this is the plan that make enough teams in all the world at this time.The line is 5'min ,2'min ,1'min ,60m sprint with Change Direction,60m Sprints Linear .These exercises combined with S.G (Small-Medium-Large ) and B.P.G (Small -Medium-Large ) is a very nice and modern plan for a very well trained team.

By Mens Health posted on 04.09.2012

HIITraining in Soccer Sample (4) Potenza Aerobica (Metabolic Power Training)

Soccer Fitness :Dribbling - Aerobic High Intensity Training with  Ball

Week 3-4

Organisation

We make on Square 25x25m with 4 small goals

3m side on each corner ,between in the middle 

of the 2 sides we put 3 cones for dribbling .You can

watch the video to understand better the work.

Week :3-4 with 6 or 7 weeks Preparation Period

Duration:25''sec

Repetitions :6

Set:2  Rest Set :2'min 

Total Duration :15'min 

Soccer Conditioning Program :Speed Endurance Passing 

Week 5-6

Organisation

We built on square 20x20m with 4 small goals in 

the middle of the 2 sides we put 2 cones as you can

watch on the picture.Watch the video for understanding 

the process.

Week :5-6 of Preparation Period

Duration:25''sec

Repetitions :6

Set:2  Rest Set :4'min 

Total Duration :19'min 

Jens Bangsbo is a Danish published author on physiology and sport science.H e is also a former assistant 

coach to both Juventus FC and the Danish National Football Team.Jens has been at the forefront of research

into speed endurance training for the last 20 years.These drills you could use and was chosen beacause 

of its simplicity for a team or an individual player to perform.You can design any drill as long as it involves a maximum effort for the specified period.If it involves a ball and some changes of direction and accelerations and decelerations then so much better.

Bansbo had a squad of players perform speed endurance consisting of 6-8 receptions of maximal 20 sec work bouts.Group 1 then rested for 2 min while Group 2 rested for 40 sec.At the end of three weeks Group 1 had improved their Intermittent YoYo Yest level 2 scores by over 10% while Group 2 had improved by just under 4%.The reason for this probably lay in the quality of work the 2 Groups were able to perform.When the researchers looked at the distances covered in the latter repetitions they found tha Group 2 had accumulated significant fatigue and had experienced a far greater  distance covered than Group 1.Improving fitness is not just about accumulating lots of fatigue it is about the quality of work performed as well.So the general prescription from Bangsbo fot this type of work is :5-8 repetitions of 20sec.Start at 5 and build up to 8 over time2min rest between repetitions.

Opinion of the Author P.G :I place these 2 exercises -workouts because the current training design is based on GPS (replicate training ).The exercises suggested by the proffesor Jens Bangsbo besides the improvement of anaerobic lactic acid mechanism -VO2max (because as we have explained in the past exercises containing ball dribbling and active rest ,are much more pressing for the players but with greater results also have many features such as (Intensive Runs ,Acceleratios ,Decelerations ,Time in Red Zone etc as mentioned above ) very important results for the Fitness Coach .You can use this exercises for Squad Training in Preparation period or in Season ,Individual Training  and for the players that turn back brom an Injury )

HIITraining in Soccer Sample (3) Potenza Aerobica (Metabolic Power Training)

Aerobic High Intensity Training with Technical Skills

We present the aerobic-anaerobic high intensity training :

15''-30''High Intensity Intermittent Training : 15'' Work Box to Box :72-75m Rest:Active Recovery Technical skills passing on pairs .In this video the author propose distance 80m in 15'' with active recovery 30'' ,8-10 repetitions Duration:6-7'min  2-4 Set .Rest Set :2-3'min .

15''-45'' High Intensity Intermittent Training : Run at high intensity more tha 18km/h from center circle to corner flag and return in 16'' the distance covered is 100 yard (91m) and the recovery in the circle is 44'', harte-rate is between (155-170b/1') .The players wears GPS monitors and we individualized the pace based the aerobic fitness level . (Both and in the 2 exercises you can adjust this distance depend the vVo2max of yours players e.x different distance for the player who has 17km/h vVo2max different distance for the player has 18km/h  with this ways you can seperate the team in groups depend the vVo2max ).

These methods can be followed in the Second or Third 

week in the Preparation Period  .For a team that the 

players are a long time with,I propose to make from

the second week this kind of training.

As you can see in the next table (Bucheit and Laursen 2013)
the desired metabolic and /or neuromascular load of the HIT
sessions with Short or Long Intervals .

All the Scientific approaches conclude that the
active recovery ,engage more the anaerobic mechanism

The most recently searches conclude that the best way
to improve the Vo2max and the anaerobic lactic acid
mechanism is ti use Long intervals especialy 2'min
92%vVo2max with 1'min Rec and 1'min 100%vVo2max
with 30'' rec and Short Intervals 20''-20'' ,15''-15'',10''-10''
15''-30'' ,15''-45'',10''-20'' 105-120%vVo2max .

Βibliography : Bucheit -Laursen "High-Intensity Interval Training ,Solutions
to the Programming Puzzle "
Yann Le Meur "French Institute of Sport ,Paris,France
Jornadas de actualizacion en rendimento deportivo Vittoria-Gasteiz
12th September 2015

HIITraining in Soccer Sample (2) Potenza Aerobica (Metabolic Power Training)

Specific endurance: Intermittent work and SSG in alternating reduced spaces

Specific resistance: intermittent work and games in alternating reduced spaces

What I propose to you today is a job we did at the beginning of November this year. The aim is to solicit the "specific resistance", ie the ability to sustain "repeatedly" high - intensity jobs.

First we divide the team into 2 groups that, alternatively, will perform the 2 proposals, one to "dry" and one through the use of the ball, which I will go to offer you.

The first proposal consists in performing an intermittent work 15 "- 15" on a 24mt shuttle run. Specifically, our players will have to perform in 15 "3 times the 24m or 72mt in 15" and then recover "passively" for another 15 ".

The second proposal consists in performing the exercises of 3 vs 3 or 4 vs 4 (depending on the players present) in a 30m x 30m space with a goal defended by the goalkeeper. The attacking team will have the task to make a goal in the goal defended by the goalkeeper while the team that defends, as soon as it recovers the ball, will have the goal to exceed the goal line behind the attackers having the opportunity to exploit the numerical superiority 5 vs 4 thanks to the goalkeeper.

As already explained at the beginning of the article, the work we performed consists in alternating the groups in the 2 proposals by performing 2 'of work and 2' of recovery. So a series is completed when the 2 groups have performed the 2 proposals. We have performed 3 complete series for a total of 24 'of work.

I noticed that in the last series the guys were really "tired" and struggled to maintain a high rhythm in the proposal with the ball. In this case I think it is preferable maybe at the end of the 2 series to give 30 "more recovery to keep up the pace.

Article :Resistenza Specifica :lavoro intermittente e partite in spazi ridotti alternati.

Preparatore Atletico ,Marco Benetton  www.marcobenetton.wordpress.com 

Date:13.11.2017 

HIITraining in Soccer Sample (1) Potenza Aerobica (Metabolic Power Training)

Potenza Aerobica (Anaerobic Lactic Acid Training ) 

We propose one sample training for High Intermittent Intensity Training (HIIT) This high-intensity workout is useful in the 3rd week of preparation and during the season period. It has all the elements that are reinforced by the modern training philosophy (GPS Training ).This workout gives a significant percentage to all parameters such as ΜetP(w/kg),VO2m,M/min ,Acc,Dec,>30*,Deq,%Deq,%An etc .

Procedure of Exercise

Blue Line : 55m =10'' Passive Rest :20''

Yellow Line :115m =20'' Passive Rest:20''

Red Line :137m=25-30'' Passive Rest :10''

Black Line :170m =35''-40''   Total Duration 1 Repetition:470-476m M.Av Total time :2.30''

6 Repetitions =2820m  Time Repetitions : 1'.30''-2.00''

Both in the preparation phase and in the season it can be combined with a ball training session. However, due to the high percentage of accelerations and decelerations but also to metabolic power, it can also be used as a self-training without ball.My suggestion is to go ahead with a ball practice and then finish the training with this part,specific in the season period.Don't forget that when you plan a training without ball you must keep the simulations pattern of the real game.

This Training took place in Juventus fc period (2007-2009) Coach :C Ranieri Fitness Coach :A Pintus the last 3 years in Real Madrid and in National Team of France.

By Paul Gotsis Soccer Conditioning Specialist 

Τhe following days followed a second sample for (HIIT ) 

                                                                                   

Gotsis leaves

Among the many departures that take place in Rizoupoli, another is imminent, but it raises questions. The reason for the Fitness Coach Pavlos Gotsis, who was one of the main players of the stay, and the excellent physical condition of the team, especially during the difficult period of the second round, where he managed to achieve his stay. The decision is  himself, despite the pressure he has received from Apollon fc men to stay. (Newspaper Sportime 06.06.2018 )