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

Functional Bodyweight and Technical Session For Footballers

Ι propose this functional bodyweight workout to improve your performance on the pitch. Today I show you a full workout that doesn't involve any weights which you can do either at the gym, or at home. I also show you a full technical training session to get thousands of touches on the ball inside a 90 minute training session

Gym workout:

1.Stasionary Bike -5'

2.Pre Activation Band Work -5'

3.SL RDL 3x5 each leg

4.Lateral Bounds 3x20''

5.Single Leg Squats 3x5 each leg

6.Box Jumps 3x5

7.Depth Jumps 3x5

8.Push-ups 3x10

9.Decline-Push ups 3x10

10.Hamstring Curls 3x10

11.Long Jumps 3x8

12.Crunches 20''

13.Toe Touches 20''

14.Heel Touches 20''

15.Russian Twist 20''

16.Plank 30''

17.Side Plank 30'' each side

Pitch Session :

2 touch wall passes - 100 reps

1 touch wall passes - 100 reps

Directional touches - 50 reps

First time passes - 40 reps

Low driven passes - 10 reps

Aerial two touch - 30-40 reps

Pole weave - 20 reps Speed dribbling drill - 5 reps

Shooting techniques - 10/20 reps

For Further Information about Programs in Functional Strength Training :7mlctraining.com /shop/

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.

La Programmazione della Preparazione Fisica nel Calcio

In the afternoon of Friday 13 April 2018 in the aula magna
of the Department of Human Sciences prof Nazzareno Salvatori
held a seminar in the Sport Week on the Planning of physical
preparation in football.An interesting presentation for  all the
year and especially for the Summer Preparation Period.

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