Background BSc Sport Science with Coaching MSc Strength & Conditioning Sporting Background in Ice Hockey and Martial Arts

Too much bread or too much Butter?

Session 1 Periodisation.... or just common sense planning?

Creating a Footballer, Not a Frankenstein!!

The game Ideal situation Higher maximum explosiveness Quicker recoveryMaintain quick recovery Maintain maximum explosiveness What do we want from our players?

Football conditioning exercises – Work & Rest Maximum explosive action Football sprints with a lot of rest (60 secs+) To maintain maximum explosive actions Football sprints with little rest (10 Secs)

Football conditioning exercises – SSG’S Ideal situation Reduce recovery – Challenge the player! Games 4v4 / 3v3 Less rest between games 4v4 / 3v3 (3min  30secs) The game

To maintain quick recovery Games 11v11 / 8v8 and 7v7 / 5v5 Play football longer (3 x 10 mins  3 x 15 mins) Football conditioning exercises – SSG’S The game Ideal situation

How does Raymond do it?

Macrocycle Design (One Conditioning Day per Week) Week 1Week 2Week 3Week 4Week 5Week 6 GAME High Speed Exposure Low Intensity High Rest High Speed Exposure Medium Intensity Medium Rest Low Speed Exposure High Intensity Low Rest

Week 1Week 2Week 3Week 4Week 5Week 6 11v11 - 8v87v7 - 5v54v4 – 1v1 Macrocycle Design (One Conditioning Day per Week)

Week 1Week 2Week 3Week 4Week 5Week 6 11v11 - 8v8 7v7 - 5v5 4v4 - 1v1 1 Cycle 1 / week 1 Cycle 1 / week 2 Cycle 1 / week 3 Cycle 1 / week 4 Cycle 1 / week 5 Cycle 1 / week 6 Macrocycle Design (One Conditioning Day per Week)

Week 1Week 2Week 3Week 4Week 5Week 6 11v11 / 8v8 7v7 / 6v6 / 5v5 4v4 / 3v3 1 Cycle 1 2 Cycle 2 3 Cycle 3 4 Cycle 4 5 Cycle 5 6 Cycle 6 Macrocycle Design (One Conditioning Day per Week)

Week 1Week 2Week 3Week 4Week 5Week 6 11v11 / 8v8 7v7 / 6v6 / 5v5 4v4 / 3v To maintain quick recovery… …play football in longer / more blocks 11v11/8v8 Macrocycle Design (One Conditioning Day per Week)

Week 1Week 2Week 3Week 4Week 5Week 6 11v11 / 8v8 7v7 / 6v6 / 5v5 4v4 / 3v To maintain quick recovery… …play football in longer / more blocks 7v7/5v5 Macrocycle Design (One Conditioning Day per Week)

Week 1Week 2Week 3Week 4Week 5Week 6 11v11 / 8v8 7v7 / 6v6 / 5v5 4v4 / 3v Quicker recovery … less rest between the games 4v4 / 3v3 Macrocycle Design (One Conditioning Day per Week)

How does Ross do it? Because there is no right or wrong way – just common sense!

Soccer DrillSmallMediumLarge 3-aside12 v 20m15 v 25 m18 v 30 m 4-aside16 v 24 m20 v 30 m24 v 36 m 5-aside20 v 28 m25 v 35 m30 v 42 m 6-aside24 v 32 m30 v 40 m36 v 48 m 1-aside possession5 v 10 m10 v 15 m15 v 20 m 2-aside possession10 v 15 m15 v 20 m20 v 25 m 3-aside possession15 v 20 m20 v 25 m25 v 30 m 4-aside possession20 v 25 m25 v 30 m30 v 35 m 5-aside possession25 v 30 m30 v 35 m35 v 40 m SSG Recommended Pitch Sizes

Large Sided GamesMedium Sided GamesSmall Sided Games 11v11 / 8v8 7v7 / 6v6 / 5v5 4v4 / 3v3 MEMETTRRIICCSSMEMETTRRIICCSSTRICS Max Speed TDM/Min SPR Distance HSR Distance Num. Sprints Ave. Met. Power Speed Intensity DSL Fatigue Index Create individual match specific fingerprints Max Speed TDM/Min HSR Distance Speed Intensity DSL Fatigue Index HML %HRMAX + HRR Create individual training game benchmarks AccelsDecelsHML-HSR Num. HI Bursts Fatigue Index Equiv. Met. Dist. %HRMAX + HRR Create individual training game benchmarks How to monitor games?

Training Type Appropriate Training LoadSoccer Drill Examples IntensityDuration %HR Max RPE Lactate Mmol Total Work Rep Duration RepsRestDrill Lactate threshold min 6-30min.1-8 < 1min rest 5v5 6v6 7v7 8v8 VO2max min 3-6min rest ratio 3v3 4v4 Anaerobic>857+> min 20s – 3min 2-4 sets of rest ratio 2v2 3v3 possession SSG Dose Response

Football Game Considerations?

Extensive Intensive How to plan a weekly schedule? Strength Speed

1 Game Microcycle Periodisation DayActivity Saturday Game / NIP fitness Sunday Day off (Match Injuries in) Monday Offload / Top-ups Tuesday Strength day Wednesday Day off Thursday Speed day Friday Tactical training Saturday Game

DayActivity SaturdayGame / NIP Fitness SundayDay off / Injuries report MondayIndividual Programmes / NIP SSG’s & Runs TuesdaySSG’s Competitive + Gym Strength & Power WednesdayOff ThursdayLSG’s Competitive + Max Speed Runs? Friday7v7/6v6/5v5 (Sharp & Shape) SaturdayGame

2 Game Microcycle Periodisation DayActivity Saturday Game Sunday Recovery training Monday Tactical training Tuesday Game Wednesday Day off Thursday Offload Friday Tactical training Saturday Game

DayActivity SaturdayGame / NIP Fitness SundayAccelerated Recovery / NIP Training MondayTactical Training TuesdayGame WednesdayOff ThursdayIndividual Programmes / NIP MSG’s FridayTactical Walk through SaturdayGame

Are Coaches listening to improve performance?

Subjective Load Monitoring - RPE Derived from work by Foster 1995 Utilises a standard 11 point BORG Scale to measure Intensity and multiplied by session duration for Volume Microcycles can also be produced Training Strain – Negative effects of supercompensation curve. S=Ave.Weekly LoadxM Training Monotony – Same session training (Tedium). Values greater then 2.0 Units are a contributing factor to maladaptations in training. M=Daily Mean/STDev

Team Ave. RPE/Duration/Volume Tabular Load Saturday Game week with a Traditional Training Microcycle

Team Ave. RPE/Duration/Volume Graphical Load Saturday Game week with a Traditional Training Microcycle