TLDR;
This video provides a comprehensive guide for footballers on creating effective training schedules, emphasizing the importance of recovery, strategic training on match days, and differentiating between in-season and offseason training. It also highlights the need to understand and adapt training rules based on individual needs and experiences.
- Understanding recovery times is crucial to avoid overtraining.
- Training on match days can be beneficial if properly managed.
- Tailoring training based on in-season vs. offseason is essential for progress.
- Training rules are not absolute and should be adapted to individual needs.
Understanding Recovery to Avoid Overtraining [0:51]
To avoid overtraining, it's crucial to understand how long it takes to recover from training sessions or matches. Generally, at least 24 hours are needed after an intense session, but an intense match might require 48 hours. The intensity of both training and matches should dictate recovery time. Players who get minimal minutes in matches should still train to maintain fitness, adjusting intensity based on their actual exertion levels. It's important to differentiate between high-intensity conditioning sessions and lighter training days when planning additional workouts.
Strategic Training on Match Days [2:54]
Training on match days is possible and can be beneficial with the right approach. Max strength, max speed, and familiar mobility exercises can be performed on match days. Low-intensity cardio (Zone 2) is also suitable. For strength training, doing two to three sets of two to three reps at 87% to 90% of one rep max can help maintain progress and provide neural activation. Speed work can include acceleration sprints and top speed sprints with complete rest. Avoid new mobility exercises to prevent injury from unfamiliar ranges of motion. Capacity gym work and conditioning should be avoided on match days, unless the player had minimal playing time and has no immediate matches. Speed and strength work should be done before a match, while mobility and Zone 2 cardio can be done afterward to promote recovery.
In-Season vs. Offseason Training [6:30]
Offseason training requires careful ordering of exercises. Max speed, intensive plyometrics, and max strength work should be done before technical work to maximize output when fresh. Fitness, extensive plyometrics, and capacity gym work should follow technical training to avoid reinforcing bad movement patterns under fatigue. In-season training should be tailored based on playing time. High-minute players should prioritize max strength and max speed due to their low volume and high intensity, which helps maintain these qualities without over-fatiguing. Medium-minute players can incorporate strength work in unusual positions to build capacity without causing excessive soreness. Low-minute players can largely follow their offseason training model to stay prepared, with adjustments to ensure readiness for potential playing time.
Rules Are Meant to Be Broken [12:09]
Training rules should be viewed as guidelines rather than strict mandates. It's important to understand the reasons behind these rules before attempting to break them. If a particular approach doesn't feel right, adjustments should be made based on individual needs and experiences. Understanding the principles allows for informed modifications that can optimize training effectiveness.