Author Archives: James Marshall

1. Football training programme for under-18 player

   27th July 2018 9:17 am 5 Comments

   Needs Analysis of under- 18 football player

   A guest post by Simon Worsnop, this study provides a needs analysis and periodised football training programme for an 18-year-old male academy fullback, based on the requirements of football and the individual.

   (This is a case study of a player that Simon coached. For football players in Devon and Somerset looking for a personalised training programme, in person,  please see here ).

   You can see an example of James coaching a footballer here

   It accounts for his test scores and medical history. Although he has had no chronic injuries to date, he exhibits knee valgus on the rapid knee and hip flexion.

   Table 1. Performance results of the case study athlete and normative data.

   Test	Case Study Player	Normative Data
   Height	1.79m	179.3 Boone et al 2012 177.2 Sporis et al 2009
   Body Mass	79kg	73.4 Boone et al., 2012 74.5 Sporis et al 2009
   Body Fat %	8.9	10.8 Rebelo et al., 2012 10.4 Boone et al., 2012 12.2 Sporis et al 2009
   VO2max test (Direct Gas Analysis on Treadmill) ml.kg.min-1	68	59.2 Sporis et al 2009,61.2 Vasilios and Kalapotharak 2011,61.2 Boone et al., 2012
   5-Repetition Maximum Squat kg	82.5	142.47 Comfort et al., 2014 149.3 Styles et al 2016
   Countermovement Jump	35cm	46.35 Comfort et al 2014, 38.6 Boone et al., 2012, 44.2 Sporis et al 2009, 40.2 Castagna et al 2013, 39.2 Arnason et al 2004, 37.0 Ingerbrightson et al 2013
   5m Sprint Time s	1.16	1.0 Comfort et al 2014 1.05 Styles et al 2016 1.43 Sporis et al 2009
   10m Sprint Time s	2.13	1.78 Styles et al 2016 1.93 Mendez-Villanueva et al., 2011 2.14 Sporis et al 2009
   20m Sprint Time s	3.30	3.00 Comfort et al 2014 3.05 Styles et al 2016 3.22 Manuel-Lopez et al., 2011 3.36 Sporis et al 2009
   Notes: Boone et al 2012 data on Elite Belgian Midfielders Sporis et al 2009 data on Croatian 1st Division Mid Field Players Castagna et al 2013 U20 Italian national players Ingerbrightson et al 2013 Elite Danish 17-year-old players Comfort et al 2014 17-year-old English Academy players Squat Score is 1RM based on 5RM test Styles et al 2016 18-year-old British Academy players 1RM 90o Knee Angle Squat.

   The player is a fullback. He has two years’ strength and conditioning experience; training twice a week on a physical literacy programme. He is competent in the basic lifts including the front, back and overhead squats. He trains with a sub-elite league academy thrice weekly.

   Table 2: Training Schedule

   	18.00 – 18.45	18.50 – 20.00	20.00 – 20.30
   Monday	Weights	Technical/Tactical	Small-Sided Games
   Wednesday	Weights	Technical/Tactical	Small-Sided Games
   Friday	Speed & Plyometrics	Technical/Tactical	Small-Sided Games
   Saturday	In Season: Match on most Saturday afternoons

   Introduction

   Football is a high-intensity aerobic game, with a player’s metabolic conditioning being crucial to his performance (Helgerud et al 2001). A Premier League full-back covers 10,730m in a game; 1,115m of this above 19km/h (defined as high-intensity distance) and 288m above 26.2km/h (defined as sprint distance), comprising a total of 68 sprints (Walker and Hawkins 2018).

   Players sprint every 90 seconds for a distance of between 1.5 m and 100m, with over 90% of these being less than 30 m (Bangsbo 1992), and almost half the sprints less than 10 m (Mirkov et al 2005). Because some of the sprints are from a rolling start or cover distances of over 60m maximum speed is important.

   Sprints can often decide the outcome of a game, determining who gets to the ball first (Comfort et al 2014). A player changes direction every 2 to 4 seconds,  a total of over 1200 within a game (Bangsbo 1992, Verheijen 1997)
. Therefore, metabolic training should emphasise the repeatability of these high intense activities as opposed to long continuous running.

   European soccer players miss on average 37/300 days through injury (Ehrmann et al 2016). Most injuries occurred in the lower extremities (82.9%), with the most common diagnosis being muscle/tendon injury (32.9%), especially hamstrings (13.3%) and groin (8.3%) (Stubbe et al 2015). One injury that can be career-threatening is an Anterior Cruciate Ligament rupture. Whilst these are high profile injuries, their occurrence is relatively low (0.43 per team per season) (Walden et al 2016). From both a player welfare perspective and in order to be able to select the best team any training programme should aim to reduce injury occurrence.

   Player Needs Analysis

   His anthropometric measurements are within the norms of elite soccer players (Carling et al 2010), body mass being towards the top of the range. Compared with the data in the table the player has a very good endurance level measured by his VO₂max test. VO₂max testing is done via a number of methods, which makes comparisons not ideal. Tests such as MSFT and YoYoIET have an acceleration and deceleration element which a treadmill test does not, possibly explaining the high score in this test. It is important not to get to “hung up” on VO₂max scores as they do not always correlate with game-related fatigue (Hoffman et al 1999). 

   In comparison with normative data exhibited in Table 1 the player is deficient in speed, strength and power. His squat strength is well below that expected for a player of his status, and improving this must be the priority as this will have a positive effect on speed and power (Comfort et al 2014). Currently, his 5 Repetition Maximum (5RM) is 82.5kg which approximates to a 1RM of 92.75kg using the Brzycki Formula. This compares to scores of over 140kg in similar players in the works of Comfort et al., 2014, and Styles et al 2016. Squatting results are sometimes difficult to compare, some being based upon 5RM and others on 1RM, and differences of depth in various data, however even taking all this into account the difference in squat performance is huge. 

   Counter Movement Jump (CMJ) is a validated measure of power (Comfort et al 2014). The player’s CMJ scores are below those observed in similarly aged players; 10cm below English 17-year-olds (Comfort et al 2014), 5cm below Italian U20 (Castagna et al 2013) players and 2cm lower than Danish U17 players (Ingerbrightson et al 2013). These scores indicate a deficiency in power.

   The same can be said for his speed scores with his 5, 10 and 20-metre times all being considerably slower than similar scores. The speed tests from some European studies e.g., Sporis (2009) seem at odds with other results, this may be due to the reliability of the timing systems, starting procedures or running surface, therefore I have only considered those conducted most recently by British authors i.e., Comfort et al 2014 and Styles et al 2016.

   An area of concern is the valgus movement of the knee during hip and knee flexion, which may significantly increase strain on the anterior cruciate ligament (Berns et al., 1992). This condition is often associated with weakness in the hip area, specifically the Gluteus medius (Hollman et al 2009).

   This will be addressed in the programme, although “knee valgus means nothing if you don’t identify the cause” (Cook 2003 p 193). Proprioceptive/coordination training has been shown to reduce ankle injuries and better jumping and landing mechanics have been shown to decrease the incidence of anterior cruciate ligament injuries in female athletes (Junge and Dvorak  2004), and these should form part of the warm-up for field sessions. As stated earlier, there is a prevalence of groin and hamstring injuries within football and therefore exercises such as Nordics and Single Leg Stiff Leg Deadlifts are included in the strength programme with hip mobility and lateral lunges being part of the field warm-up (not discussed in this article but an example from James can be seen in this video).

   Periodised Football Training Programme 

   Metabolic Training

   Players with improved aerobic fitness covered greater distances, increased work intensity, the number of sprints and were involved in more “decisive” plays (Coutts 2005). Running velocity at Lactate Threshold is a key feature of football fitness (Ziogas 2011), therefore speed and anaerobic fitness are important.  Fatigue may also lead to reduced skill accuracy and decision-making ability (Stone et al 2009), and therefore influence game outcome.

   Players spend two-thirds of training at low intensities; however, only the time spent at a high intensity (>90%max HR) improves aerobic fitness (Castagna et al 2011). High-intensity interval training successfully improves aerobic fitness in a relatively short period of time and is an efficient training mode. Eight weeks of interval training increased VO2 max by 10.8 per cent, running velocity at lactate threshold by 13.1 per cent and increased running efficiency by 6.7 per cent (Helgerud et al 2001). Hoff and Helgerud 2004) used an intensity of 90 – 95 per cent of maximum heart rate (HRmax) for a duration of three to eight minutes, with recovery periods of 3 minutes at approximately 60-70 per cent HRmax.

   Small-Sided Games (SSG) have beneficial results in football (Helgerud et al 2007); academy footballers using SSG improved performance equal to those following an aerobic interval training protocol (Reilly and White 2004), this protocol thus being an adequate substitute for physical training (Little and Williams 2006). Not all players achieve the same training results from SSG (Baker 2014). Players should be wearing Heart Rate Monitors and/or GPS to monitor the sessions. To provide bespoke metabolic training Maximal Aerobic Speed sessions could be implemented (Baker 2011).

   Owen et al (2012) found a 4-week period of SSG did improve Repeat Sprint Ability (RSA) and Running Efficiency; however, Gabbett and Mulvey (2008) found SSG may not simulate high-intensity, repeated-sprint demands. (The Owen study has some serious design faults, and extrapolating the conclusions is questionable). RSA is often trained separately through position-specific pattern runs that include a high-level skill component (Walker and Hawkins 2018), as it may be poorly associated with Intermittent high-intensity endurance (Turner and Stewart 2014).

   Many successful coaches integrate SSGs within a holistic tactical approach known as “tactical periodization” (Delgado-Bordonau, and Mendez-Villaneuva, 2012). If SSG are being used as the sole method of improving metabolic condition they should be periodized appropriately.  Footballers must reach their peak in pre-season and maintain it through a long season (Turner and Stewart 2014). Therefore, the annual plan must reflect this.

   Player numbers, pitch size and the presence of a goalkeeper affect physiological outcomes. Larger dimensions increase the aerobic demands (Casamichana and Castellano 2010, Rampinini et al 2007) but reduce the pressure of decision making; reducing field size increases decelerations, accelerations, direction changes and contacts with other players, and should not be introduced in phase 1 (Burgess 2014).

   Thirty minutes of training time is allocated to small-sided games. Longer periods of work and larger player numbers are used early in the preseason. Players work more intensely in shorter interval periods; therefore, the rest periods are normally of approximately equivalent time. In larger sided games played for a longer time period, the rest period is relatively lower. When reducing rest periods it is important to monitor that players are able to maintain the required intensity. Low-intensity skill drills are used in the longer recovery periods (> 1 minute).

   Friday’s session occurs when there is no game, therefore whilst the purpose is primarily metabolic conditioning, larger numbers (5 a side) are used to increase the tactical component and the numbers of high-velocity actions. Wednesday’s session is in addition to a match on a Saturday, therefore the numbers are smaller to increase the metabolic intensity, with less requirement for tactical stimulation (Turner and Stewart 2014). This is similar to the “intensive” and “extensive” approach (Walker and Hawkins 2018). Constraints in SSGs are adapted to achieve physical and tactical outcomes (Worsnop 2011); however here, for simplicity, equal numbers are used and it would be up to the coach on the day to manipulate these as required.

   Speed and plyometric training are emphasised in Friday’s programme (not analysed in this article); so during the second phase, compared with Monday, SSGs with the smaller area will be used.

   Table 3. Summary of Metabolic Periodisation.

   Phase	Player Numbers	Pitch Size	Interval Periods
   1	Initially 7 v 7, including a goalkeeper reducing to 5 v 5 without a goalkeeper	40 x 30 increasing to 60 x 40	The larger sided games will be played for periods of between 4 & 8 minutes. The work time of the smaller sided games will progressively reduce as will the size of the pitch. This should shift the emphasis from aerobic conditioning with some longer sprints to anaerobic with more acceleration, turning and deceleration.
   2	3 v 3 on Friday 3 v 3 to 5 v 5 on Wednesday	15 v 15 to 20 x 25 25 x 30 to 60 x 40
   3	Various dependent upon the available players, injury and fatigue status etc.  A variety will be played within the week and in consecutive weeks rather than specific blocks. This form of concurrent periodization is more applicable to team sports and practically also avoids a player missing a whole stimulus  block
   4
   5

   Strength Training Programme

   In the Pre-season strength training will follow a classical periodization programme but in the competition phase an undulating approach (Poliquin, 1988).is used with volumes and intensities manipulated on a weekly and daily basis depending upon the playing schedule and the individual’s fatigue status (Turner and Stewart 2014).

   Whilst there will be a greater emphasis on one strength quality within each mesocycle, there should always be some aspect of the others, especially the speed aspect that is so vital for success in football.  Olympic Lifts are used to generate power (Hoffmann et al 2004). The player is competent in various squats, however, there is no mention of Olympic Lifts. Therefore, these have not been included, but simple dumbbell and barbell derivatives have been.

   Squats are emphasized, as there are strong correlations with both absolute and relative squat strength and sprint and jumping performance in trained youth and adult soccer players (Comfort et al 2014). A twice-weekly 6-week in-season programme with one higher (4 x 5/85-90%) and one lower (3 x 3/85-90%) volume session showed moderate increases in absolute and relative strength and small but significant improvements in sprint time (Styles 2016). Some practitioners do not use back squats (Bosch 2015, Boyle 2010), but they are in a minority, ¾ of rugby conditioners regarding it as the most important exercise (Jones et al 2017), Some exercises are more suitable than others in developing power than maximum strength. Various weighted and unweighted jumps are extremely useful in developing power.

   Table 4: Programme Summary

   	Phase 1	Phase 2	Phase 3	Phase 4	Phase 5
   	Strength Endurance	Strength	Strength	Power	Power
   Day 1
   Explosive	Clean High Pull From Floor	Clean Pull to Thigh	Single Arm Dumb Bell Snatch	Mid-Thigh Rack Pull	Jump Shrug
   Squat Type	Front Squat	Front Squat	Back Squat	Concentric Box Jump	Back Squat + Drop Jump
   Horizontal Press	DumbBell Incline Press + Dumb Bell Split Squat	Incline Press	Bench Press	Smith Machine Bench Throws	VRT Bench Press
   Vertical Pull	Pull-Ups + Dumb Bell Lateral Lunge	Chin Ups	Wide Grip Pull Ups	Medicine Ball Slams	Chin Ups
   Hip Bent	DumbBell Walking Lunge
   Rotational +/or Rehab	Dumb Bell Step Up + Cable Wood Chop	Nordic Raise
   Day 2
   Explosive	Snatch Pull From Floor	Snatch Pull From Thigh		Barbell CMJ	Single Arm Dumb Bell Snatch
   SL Squat	DumbBell Lunge + CMJ	Barbell Lunge	Back Squat
   Vertical Press	Seated Dumb Bell Press + SB Leg Curl	Standing Dumb Bell Press	Military Press	Dumbbell Push Press	Dumbbell Push Jerk
   Horizontal Pull	Standing Cable Row	Bent-Over Row	Seated Cable Row	Prone Row	SA Standing Cable Row
   Hip Straight	KB SL SLDL	BB SL SLDL	TRX Leg Curl	Nordic Raise	KB SL SLDL
   Rotational or Rehab	Nordic Raise

   Rotational and Rehabilitation exercises will be added as the coach sees fit dependent upon the player’s status.

   Phase 1 (Weeks 1 to 3)

   

   banded hip raises

   Classically this is known as the hypertrophy phase, but more specifically it is strength endurance.  Volume increases in preparation for what follows, using high repetition ranges, lower intensities and supersets. The primary aim is to increase tolerance to the demands being placed on the body and to address individual concerns via bespoke exercises. The number of exercises is greater than in subsequent phases and includes more unilateral exercises and different planes.

   Specific to this player, split squats and step-ups will be included to work the gluteus muscles in a sport-specific way (Boyle 2010, Contreras 2009), and exercises for glute activation, e.g. mini-band walks and banded clams should be included during warm-ups (Walker and Hawkins 2018)

   The programme must include horizontal and vertical push and pull exercises alongside adequate trunk training. There are a number of approaches to twice a week training, the one used offers a balanced approach, where the various exercise groups are spread over the two days. Where possible exercises within a preceding phase act as a preparation for the next.

   Table 5 Phase 1 Strength Endurance Week (1 to 3)

   Monday 18.30 – 19.15	Clean High Pull From Floor	Front Squat	Dumbbell Incline Press + Dumbbell Split Squat	Pull-Ups + Dumbbell Lateral Lunge	Dumbbell Step-Up + Cable Wood Chop
   Week 1	3 x 12 40% 1RM 60s between sets	3 x 12 60% 1RM 60s between sets	3 x 12 45s between sets	3 x 12 45s between sets	3 x 12 each leg 45s between sets
   Week 2	3 x 12 50% 1RM 60s between sets	4 x 12 60% 1RM 60s between sets	3 x 12 – 15 45s between sets	3 x 12 -15 45s between sets	3 x 12- 15 each leg 45s between sets
   Week 3	3 x 12 60% 1RM 60s between sets	4 x 12 70% 1RM 60s between sets	3 x 12 – 15 45s between sets	3 x 12 -15 45s between sets	3 x 12- 15 each leg 45s between sets
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more but in this phase, you should have a “repetition to spare” working in good form, not to failure. For the other exercises choose weights that will allow you to work within the given rep’ range. Where there are two exercises these are carried with the second immediately following the first. Use assistance bands with the pull-ups if required

   Front squats are used as they use less load than back squats. A clean high pull uses less load than a pull to the thigh and is appropriate to this phase.  The super setting allows the volume to be added in various lower limb exercises to improve specific strength endurance.

   Table 6 Phase 1 Strength Endurance (Week 1 to 3)

   Wednesday 18.30 – 19.15	Snatch Pull From Floor	DumbBell Lunge + CMJ	Seated Dumb Bell Press + Swiss Ball Leg Curl	Standing Cable Row	Kettlebell Single Leg Stiff Legged Deadlift	Nordic Raise
   Week 1	3 x 12 40% 1RM 60s between sets	3 x 12 el +10 45s between sets	3 x 12 +12 45s between sets	3 x 12 45s between sets	3 x 12 each leg 45s between sets	3 x 8
   Week 2	3 x 12 50% 1RM 60s between sets	3 x 15 el+ 10 45s between sets	3 x 12 – 15 +12 45s between sets	3 x 12 -15 45s between sets	3 x 12- 15 each leg 45s between sets	3 x 12
   Week 3	3 x 12 60% 1RM 60s between sets	3 x 15 el + 10 45s between sets	3 x 12 – 15 + 12 45s between sets	3 x 12 -15 45s between sets	3 x 12- 15 each leg 45s between sets	3 x 15
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more but in this phase, you should have a “repetition to spare” working in good form, not to failure. For the other exercises choose weights that will allow you to work within the given rep’ range. Where there are two exercises these are carried with the second immediately following the first. Use assistance bands with the pull-ups if required  For the Nordic Curls attach your feet under the feet hooks of a cable machine, use a band around your chest attached to the column so that you main control throughout the descent (Refer to the video on the Academy Facebook Page)

   Specific details for Nordic curls are included as they are often poorly executed.

   Table 7 Phase 2 Strength (Week 4 -6)

   Monday 18.30 – 19.15	Clean Pull to Thigh	Front Squat	Incline Press	Chin Ups	Nordic Raise
   Week 4	3 x 5 75% -85% 1RM 90s between sets	3 x 8 80% 1RM 90s between sets	3 x 8 80% 1RM 60s between sets	3 x 8 60s between sets	3 x 8
   Week 5	3 x 4 80 -90% 1RM 90s between sets	3 x 6 85% 1RM 90s between sets	3 x 6 85% 1RM 60s between sets	3 x 6 60s between sets	3 x 12
   Week 6	3 x 3 85-95% 1RM 90s between sets	3 x 4 90%+ 1RM 90s between sets	3 x 4 90%+ 1RM 60s between sets	3 x 4 60s between sets	3 x 15
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more Make sure you have carried out any prehab before starting your programme and are fully warmed up and mobilized.  Use 2 -3 warm-up sets prior to your work sets for the clean pulls and squats. Use weighted vests or belts for the chin-ups. For the Nordic use a lighter resistance band than in phase 1.

   Clean pulls develop “strength speed”. The rest period, less than that used by competitive lifters is more appropriate for footballers.

   Table 8 Phase 2 Strength (Week 4 -6)

   Wednesday 18.30 – 19.15	Snatch Pull From Thigh	Barbell Lunge	Standing Dumb Bell Press	Bent Over Row	BB Single Leg Stiff Leg DeadLift
   Week 4	3 x 5 75% -80% 1RM 90s between sets	3 x 6 each leg 90s between sets	3 x 8 60s between sets	3 x 8 60s between sets	3 x 6
   Week 5	3 x 4 80-85%1RM 90s between sets	3 x 6 each leg 90s between sets	3 x 6 60s between sets	3 x 6 60s between sets	3 x 6
   Week 6	3 x 3 85-95% 1RM 90s between sets	3 x 4 each leg 90s between sets	3 x 4 60s between sets	3 x 4 60s between sets	3 x 6
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more. Make sure you have carried out any prehab before starting your programme and are fully warmed up and mobilized.  Use 2 -3 warm-up sets prior to your work sets for the snatch pulls and lunges. If you have any back soreness/fatigue substitute supported bent over dumbbell rows for the barbell row

   The snatch pull from the thigh is used on the second day as it uses less weight. Lifts from the hang have a greater speed component than those from the floor.

   Table 9 Phase 3 Strength (Weeks 7 – 12)

   Monday 18.30 – 19.15	Single Arm Dumb Bell Snatch	Back Squat	Bench Press	Wide Grip Pull Ups
   Weeks 7 – 8	3 x 5 60s between sets	3 x 5 85% 1RM 90s between sets	3 x 8 80% 1RM 60s between sets	3 x 8 60s between sets
   Weeks 9 – 10	3 x 4 60s between sets	3 x 4 90%+ 1RM 90s between sets	3 x 6 85% 1RM 60s between sets	3 x 6 60s between sets
   Week 11-12	3 x 3 60s between sets	3 x 3 92%+ 1RM 90s between sets	3 x 4 90%+ 1RM 60s between sets	3 x 4 60s between sets
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more Make sure you have carried out any prehab before starting your programme and are fully warmed up and mobilized.  Use 2 -3 warm-up sets prior to your work sets for the squats. Use weighted vests or belts for the pull-ups.

   Back squats use more weight than front squats providing greater neurological stimulation. Due to the extra stresses placed on the body by the back squat, single-arm dumbbell snatches are used as a power exercise as opposed to an Olympic barbell derivative.

   Table 10 Phase 3 Strength (Weeks 7 – 12)

   Wednesday 18.30 – 19.15	Back Squat	Military Press	Seated Cable Row	TRX Leg Curl
   Weeks 7 – 8	3 x 3 80% 1RM 90s between sets	3 x 5 85% 1RM 90s between sets	3 x 8 80% 1RM 60s between sets	3 x 6 60s between sets
   Weeks 9 – 10	3 x 3 82%+ 1RM 90s between sets	3 x 4 90%+ 1RM 90s between sets	3 x 6 85% 1RM 60s between sets	3 x 8 60s between sets
   Weeks 11- 12	3 x 3 85% 1RM 90s between sets	3 x 3 92%+ 1RM 90s between sets	3 x 4 90%+ 1RM 60s between sets	3 x 8 60s between sets
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more Make sure you have carried out any prehab before starting your programme and are fully warmed up and mobilized.  Use 2 -3 warm-up sets prior to your work sets for the squats and military press. Maintain bridge position in TRX leg curl

   TRX curls are used as opposed to a traditional exercise such as the RDL to reduce the load on the back.

   Table 11 Phase 4 Power (Week 13 – 18)

   Monday 18.30 – 19.15	Mid-Thigh Rack Pull	Concentric Box Jump	Smith Machine Bench Throws	Medicine Ball Slams
   Week 13 – 14	3 x 5 70% 1RM 60s between sets	3 x 5 90s between sets	3 x 8 20% 1RM 60s between sets	3 x 5 (use 10% of body weight) 60s between sets
   Week 15- 16	3 x 4 75% 1RM 60s between sets	3 x 4 90s between sets	3 x 6 25% 1RM 60s between sets	3 x 6 60s between sets
   Week 17- 18	3 x 3 80% 1RM 60s between sets	3 x 3 90s between sets	3 x 4 30% 1RM 60s between sets	3 x 4 60s between sets
   Notes	On major exercises work to the percentages 1RM given, do not be tempted to add extra weight to the bench throw as we aiming for speed of movement as well as speed of muscle contraction. For the box jumps aim to increase the height of the box each week.

   This session concentrates almost exclusively on power, with the rack pull also offering some strength stimulus. Bench throws load should be low in an inexperienced athlete (Baker 2001), velocity measurement would be useful.

   Table 12  Phase 4 Power (Week 13 – 18)

   Wednesday 18.30 – 19.15	Barbell CMJ	Dumbbell Push Press	Prone Row	Nordic Raise
   Week 13 – 14	3 x 5 25% 1RM 60s between sets	3 x 5 90s between sets	3 x 8 60s between sets	3 x 8
   Week 15- 16	3 x 4 30% 1RM 60s between sets	3 x 4 90s between sets	3 x 6 60s between sets	3 x 12
   Week 17- 18	3 x 3 35% 1RM 60s between sets	3 x 3 90s between sets	3 x 4 60s between sets	3 x 15
   Notes	On major exercises work to the percentages 1RM given, do not be tempted to add extra weight to the CMJ as we aiming for speed of movement as well as speed of muscle contraction. For the Nordic Raise choose an appropriate resistance band if required.

   Dumbbell Push Presses and supported rows are used in case of residual fatigue from the long season. CMJ load should be low in an inexperienced athlete (Baker 2001), velocity measurement would be useful.

   Table 13  Phase 5 Power (Week 19 – 24)

   Monday 18.30 – 19.15	Jump Shrug	Back Squat + Drop Jump	VRT Bench Press	Chin Ups
   Week 19 – 20	3 x 5 30% 1RM 60s between sets	3 x 5 (75%) + 5 60s between squat and jump and subsequent squat	3 x 8 60s between sets	3 x 8 60s between sets
   Week 21- 22	3 x 4 35% 1RM 60s between sets	3 x 4 (80%) + 5 60s between squat and jump and subsequent squat	3 x 6 60s between sets	3 x 6 60s between sets
   Week 23- 24	3 x 3 40% 1RM 60s between sets	3 x 3 (85%) + 5 60s between squat and jump and subsequent squat	3 x 4 60s between sets	3 x 4 60s between sets
   Notes	On major exercises work to the percentages 1RM given, do not be tempted to add extra weight as we aiming for speed of movement as well as the speed of muscle contraction. For the drop jumps aim to increase the height of the box each week (you will be given the exact depths to work from). Use 20% load from elastic bands for VRT Bench Press

   

   Jump training

   Back squats are re-introduced, otherwise, the player would not squat for over 12 weeks. The load is a compromise between providing enough stimulus and not inducing fatigue. Jump Shrugs are used as the power exercise, with the emphasis on the speed part of the speed-strength curve. Variable Resistance Training is included as it improves speed strength in academy age athletes (Rivie`re.2017).

   Table 14  Phase 5 Power (Week 19 – 24)

   Wednesday 18.30 – 19.15	Single Arm Dumb Bell Snatch	Dumbbell Push Jerk	Single Arm Standing Cable Row	Kettlebell Single Leg Stiff Leg DeadLift
   Week 19 – 20	3 x 5 60s between sets	3 x 5 60s between sets	3 x 8 60s between sets	3 x 8 60s between sets
   Week 21- 22	3 x 4 60s between sets	3 x 4 60s between sets	3 x 6 60s between sets	3 x 6 60s between sets
   Week 23- 24	3 x 3 60s between sets	3 x 3 60s between sets	3 x 4 60s between sets	3 x 4 60s between sets
   Notes	Make sure you work on scapula retraction during the cable row.

   Single limb exercises are used on “day 2”, to reduce the risk of fatigue when using a heavier barbell alternative, and emphasising the speed element of power.

   Metabolic Conditioning

   Table 15  Phase 1 (Week 1 – 3)

   	Wednesday	Friday
   Week 1	7 v 7 including goalkeeper. Pitch Size 40 x 30 3 x 8 minutes 3 minutes light skills drills as recovery	6 v 6 no goalkeeper. Pitch Size 50 x 40 4 x 6 minutes 2 minutes light skills drills as recovery
   Week 2	6 v 6 no goalkeeper. Pitch Size 50 x 40 4 x 6 minutes 2 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 x 5 minutes 2 minutes light skills drills as recovery
   Week 3	6 v 6 no goalkeeper. Pitch Size 60 x 40 4 x 6 minutes 2 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 6 minutes 2 minutes light skills drills as recovery

   Table 16  Phase 2 (Week 4 – 6)

   	Wednesday	Friday
   Week 4	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 3 minutes light skills drills as recovery	3 v 3 no goalkeeper Pitch Size 25 x 20 4 v 4 minutes 4 minutes light skills drills as recovery
   Week 5	4 v 4 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 3 minutes light skills drills as recovery	3 v 3 no goalkeeper Pitch Size 20 x 15 5 v 3 minutes 2.5 minutes light skills drills as recovery
   Week 6	3 v 3 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 3 minutes light skills drills as recovery between sets 1 & 2 and 2 & 3, 2 minutes light skills between sets 3 & 4 (Do not tell players about the reduced rest period, note how they react mentally and physically)	3 v 3 no goalkeeper Pitch Size 15 x 15 6 v 2.5 minutes 2.5 minutes light skills drills as recovery

   Table 17  Phase 3 (Week 7 – 12)

   	Wednesday	Friday
   Week 7	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 3 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 8	3 v 3 no goalkeeper. Pitch Size 40 x 30 6 x 2.5 minutes 2 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 9	4 v 4 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 2.5 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 10	3 v 3 no goalkeeper. Pitch Size 40 x 30 (2 x (4 x 2) minutes) 1 minute recovery between reps 2 minutes between sets	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 11	5 v 5 no goalkeeper. Pitch Size 40 x 30 5 v 4 minutes 2.5 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 12	3 v 3 no goalkeeper. Pitch Size 40 x 30 2 x (4 x 2) minutes) 1 minute recovery between reps 2 minutes between sets	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery

   Table 18  Phase 4 (Week 13 – 18)

   	Wednesday	Friday
   Week 13	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 14	3 v 3 no goalkeeper. Pitch Size 40 x 30 6 x 2 minutes 2 minutes light skills drills as recovery between sets	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 15	4 v 4 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 2.5 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 16	3 v 3 no goalkeeper. Pitch Size 40 x 30 6 x 2 minutes 1.5 minutes light skills drills as recovery between sets	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 17	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 3 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 18	3 v 3 no goalkeeper. Pitch Size 40 x 30 8 x 2 minutes 1.5 minutes light skills drills as recovery between sets	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery

   Table 19  Phase 5 (Week 19 – 24)

   	Wednesday	Friday
   Week 19	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 20	3 v 3 no goalkeeper. Pitch Size 40 x 30 6 v 2.5 minutes 2 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 21	4 v 4 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 2.5 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 22	3 v 3 no goalkeeper. Pitch Size 40 x 30 (2 x (4 x 2) minutes) 1 minute recovery between reps 2 minutes between sets	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 23	5 v 5 no goalkeeper. Pitch Size 40 x 30 5 v 4 minutes 2.5 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 24	3 v 3 no goalkeeper. Pitch Size 40 x 30 2 x (4 x 2) minutes 1 minute recovery between reps 2 minutes between sets	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery

   Useful Resources

   Gambetta Vern (2007) Athletic Development, The Art and Science of Functional Sports Conditioning Human Kinetics Champaign Ill

   Strudwick Tony (2016) (Editor) Soccer Science, Using Science to Develop Players and Teams Human Kinetics Champaign Ill

   References

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Current Trends in Endurance Training for Field, Court and Short Duration athletes. Workshop Sheffield 2014
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J Strength Cond Res 22: 1046–1050,.
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Castagna C, Abt G, Chamari K, Sassi A, and Marcora SM. 2007 Factors influencing physiological responses to small-sided games. J Sports Sci 25: 650–666,.
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   • Reilly, T, and White, C. 2004 Small sided games as an alternative to interval training for soccer players J Sports Sci 22:559
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   • Ziogas, GG, Patras, KN, Stergiou, N, and Georgoulis, AD. 2011 Velocity at lactate threshold and running economy must also be considered along with maximal oxygen uptake when testing elite soccer players during preseason. J Strength Cond Res 25(2): 414–419.

2. Sports Science for sports coaches

   13th July 2018 11:36 am 1 Comment

   Sports Science for coaches

   

   Practical session at GAIN

   Last month I attended Vern Gambetta’s GAIN conference in Houston, Texas.  A great mix of practical sessions, seminars and informal idea sharing, it is my annual chance to take time out and immerse myself in learning.

   I shall be sharing some of the ideas and insights learnt this year. The act reviewing what happened and disseminating that into a hopefully useful blog post is part of my ongoing learning.

   Today I start with Peter Weyand’s second seminar which was a great overview of the scientific process and how things stand in this millennium.

   Sorting Sport Science in the Digital Era

   In the last millennium, there was little or no information available to sports coaches. Peter said that much or most of what is available now is “shaky”.

   Here are his 5 “Drivers of Disinformation”:

   1. Proliferation of Information Outlets (Instagram, Facebook, YouTube, Podcasts and Twitter).
   2. Volume of data and literature being produced (wearables and new technology).
   3. Poor quality research training.
   4. Pressure to publish (anything).
   5. Self-Promotion (Not all bad, helps share ideas, but often results in self-citations).

   This results in “literature pollution” and disinformation.  Peter said that “laziness is the default intellectual condition”.

   It is hard to filter what is good or useful in this age. In fact, “Computers don’t reduce work, they create more of it” (Peter Taylor, 1994).

   So how can busy sports coaches develop a filter and understand what will work best for their teams and athletes?

   The Scientific Method

   Two years ago I was asked to present a CPD event to physiotherapists in Exeter. I gave my thoughts and observations on using motor skills learning in rehabilitation so that patients are working towards useful (and interesting) outcomes. At the end, one physio asked “Yes, but what about the science?”

   “The science”? As if there is one thing that is all encompassing, this from a person with a science based degree showed a lack of understanding of the scientific process. Many coaches have no formal scientific background, but can still follow the scientific method.

   Peter laid it out very well, and these principles will help you as a coach develop a filter.

   1. Get an idea or question.
   2. Make observations.
   3. Analyse observations.
   4. Idea supported: Yes/No?

   Peter suggested that good researchers ask good questions and then look to first principles for answers.

   Step 1: The research question must be good.

   Step 2: The hypothesis must be testable. The design of the study must yield data that will “get out of the noise”.

   Step 3: Analyse the observations in the right way. Peter used several examples to illustrate what works/ doesn’t work.

   Step 4: Proving and disproving: how well does data support the idea?

   An interesting point was that an idea can never be proven true! Instead, the scientific method can only disprove. It only takes one outlier or piece of data to disprove a theory: the exception.

   For example, Peter was studying sprinters in action and a common hypothesis was that symmetry between limbs was needed. One sprinter had a big asymmetry and yet was very fast. This one individual therefore disproved the symmetry hypothesis. Other factors must be important in sprinting.

   Degrees of Uncertainty

   In the past I have often got confused about what is presented as “research” compared to “theories”. This is especially true in ideas like Long Term Athlete Development (LTAD), where many papers are published stating that this latest version is the definitive answer.

   Peter helped me understand better the hierarchical language of degrees of certainty.

   1: Hypothesis (an idea).

   2: Model (LTAD is an example).

   3: Mechanism.

   4: Law (Gravity). Hard to argue with this.

   (Peter may yet to have dealt with “Mum Chat” or “Bloke down the pub” which trumps all of the above! No matter what I do to try and help educate parents, they prefer to listen to their friends).

   Conclusions

   This presentation really helped me understand the scientific method (much more so than a whole module of “research methods” at Brunel University whilst studying for my MSc).

   “If you cannot explain the conclusion in 1-2 sentences, you will never reach a general audience”.  I would add that if you cannot explain the conclusion succinctly, you may be unclear yourself as to what is happening.

   

   Isaac Newton

   Peter used Isaac Newton as an example of making a big subject very simple. Newton expressed his 3 laws in simple terms and then came up with a very simple equation F=Ma.

   When doing research (that includes looking at your own teams) it is important to “Get the big stuff and keep moving” (so much for “marginal gains”). Find out what matters most and look at that.

   When reading research “It’s critical to be critical”.

   Check the scientific method of the paper:

   1: Is the idea supported Yes/ No and does it have a value?

   2: Is it testable?

   This will then help you decide whether to try and implement some of the ideas into your own practice.

   Peter’s whole talk was illustrated with examples of his research and that of his colleagues. I was impressed with the detail he goes into, how much work and effort is required and also how he explained it.

   Brilliant.

   Further Reading:

   • Interpreting statistics in sports science
   • GAIN 2017 overview

3. Summer reading recommendations 2018

   1st July 2018 8:07 am 2 Comments

   Summer reading recommendations

   

   Tolkien exhibition at the Bodleian Library

   Half of the year has gone, Britain is currently enjoying (enduring?) a heatwave and my American colleagues and friends are about to have their 4th July vacation. Time to share some of the books I have read this year and that you might want to try.

   The full list is below which you can scan, but here are some by categories.

   I also recommend Tolkien fans visit the exhibition at the Bodleian library to see how a great work is crafted. You can see the amount of work he discarded before being left with the trilogy.

   Reading for the beach :

   • The Expanse series by James S. Corey. If you like some inter planetary Science Fiction in the near future, then this series will keep you busy. Well written, great characters and interesting.
   • A Whole Life: Robert Seethaler. Short, but poignant novel about a man living in Austria. Simple, rural existence and the human experience.
   • Travels With Charley: John Steinbeck. Well crafted and entertaining autobiographical account of 2 months travelling around the USA in 1968. The man can write.

   Reading for the Mind:

   

   Possibly my book of the year

   • The Village Effect: Susan Pinker. Very readable and relevant look at the importance of human connections. If you have a young person on a screen, or an elderly relative living alone, I would say must read.
   • The War Of The World: Niall Ferguson. Extensive history of causes and effects of war in the twentieth century. More geo-political than military account and very revealing. Excellent read (Thanks to Kevin O’ Donnell for the loan).

   Reading for Sports Coaches and P.E. Teachers

   • The Mastery Of Movement: Rudolf Laban. Explains the basis for Laban’s work which led to Educational Gymnastics in the UK. Great at learning how to move
   • In Pursuit Of Excellence: Terry Orlick. A very useful, practical and easy to implement book on mental skills training. It has lots of good ideas and is written to be used to by coaches and athletes, recommended.
   • Championship Team Building: Jeff Janssen. Very usable book with lots of practical ideas on improving team communication and cohesion. I would say entry level, which is no bad thing.

   The Full List

   1. The Mastery Of Movement: Rudolf Laban. Explains the basis for Laban’s work which led to Educational Gymnastics in the UK. Great at learning how to move.
   2. Caliban’s War: James S. Corey. Big space opera SF novel. Page turning excitement with decent characterisations
   3. Abaddon’s Gate: James S. Corey. Another Expanse SF novel, weaker than the first two.
   4. Experiential Learning: David Kolb. Interesting and densely packed text book on lifelong learning. Maybe more relevant today than it was in 1992 when it was written.
   5. A Whole Life: Robert Seethaler. Short, but poignant novel about a man living in Austria. Simple, rural existence and the human experience.
   6. Cibola Burn: James S. Corey. Return to form in this SF exploration novel.

   7. 

      Great book, great photos

       Movement: Physical Education In The Primary Years: Department of Education and Science. 1972 guide for teachers, short, succinct and extremely relevant today. If schools were using this now, children would benefit immensely.

   8. Parkour: David Belle. A short book based on an interview of the founder of Parkour. Very insightful.
   9. Russell Rules: Bill Russell. Mixture of leadership and basketball related anecdotes. Some very good points made, but slightly over long.
   10. The Encyclopedia of Physical Conditioning for Wrestling:John Jesse. Classic text, reread so that I keep a check on whether I have strayed away from the basics.
   11. Nemesis Games: James S. Corey. Book 5 of The Expanse, the crew of The Rocinate split up. Very good novel.
   12. Babylon’s Ashes: James S. Corey. Book 6 of The Expanse, the war escalates and new characters appear.
   13. Persepolis Rising: James S. Corey. Book 7 of The Expanse, set 30 years further on and with a turn of events that puts the crew in more danger.

   14. 

       Independent perspective

       The Wasted Generation: George Walton. A look at why so many US men were physically or mentally unfit for the draft in 1965. Great examples and shows concerns have been there for decades.

   15. Edward Wilson of the Antarctic: George Seaver. Biography of the doctor, naturalist and explorer who died with Scott. Interesting and inspiring story of this polymath,
   16. The Neo-Generalist: K. Mikkelsen & R. Martin. Series of interviews with people who have background in more than one area. Ok for some ideas, but no overall strand, reads like a series of blogs.
   17. Post Office: Charles Bukowski. Counter-culture novel of the Beat generation. Very funny.
   18. What The CEO Wants You To Know: Ram Charan. Short book, but insightful for bigger businesses. Good summary points at the end to help you focus.
   19. Children At The Gate: Edward Wallant. Novel about two young men feeling out of sorts with society. One of only a few by this author, funny and sad.
   20. The War Of The World: Niall Ferguson. Extensive history of causes and effects of war in the twentieth century. More geo-political than military account and very revealing. Excellent read.

   21. 

       Worth reading every year

       J.R.R. Tolkien A Biography: Humphrey Carpenter. Written soon after his death, this detailed look at Tolkien’s life is interesting and well referenced. Page turner for Hobbit fans like me.

   22. Golden Sayings Of Epictetus: Hastings Crossley. Small book from 1917, but full of useful insights from the Stoic philosopher.
   23. In Pursuit Of Excellence: Terry Orlick. A very useful, practical and easy to implement book on mental skills training. It has lots of good ideas and is written to be used to by coaches and athletes, recommended.
   24. The Boxing Companion: Ed Denzil Batchelor. Very interesting selection of boxing stories and histories compiled in 1964. Looks at the development of prize fighting and glove fighting, plus some fiction.
   25. Dr Jekyll and Mr Seek: Anthony O’Neill. Short sequel to the Stevenson classic, easy read, forgettable.
   26. The Culture Code: Daniel Coyle. Eminently readable book about how successful teams create a successful culture. Useful points to apply for many organisations.
   27. Dreaming in Hindi: Katherine Rich. Autobiographical account of how an American woman went to India to learn Hindi. Interesting details about the struggle to learn a new language as an adult and how culture is so important when learning.
   28. Championship Team Building: Jeff Janssen. Very usable book with lots of practical ideas on improving team communication and cohesion. I would say entry level, which is no bad thing.
   29. The Great Gatsby: F. Scott Fitzgerald. Classic American novel, elegantly written and poignant.
   30. The Village Effect: Susan Pinker. Very readable and relevant look at the importance of human connections. If you have a young person on a screen, or an elderly relative living alone, I would say must read.
   31. Greybeard: Brian Aldiss. Classic SF novel about world with no children. Set in and around Oxfordshire.

   32. 

       Excellent read

       Travels With Charley: John Steinbeck. Well crafted and entertaining autobiographical account of 2 months travelling around the USA in 1968. The man can write.

   33. Superhuman: Rowan Hooper. An overview of amazing feats or endeavours such as longevity, memory or endurance running. Interesting, but lightweight. Might trigger an interest into more detailed books.
   34. The Junction Boys: Jim Dent. Graphic account of a brutal Texas A&M football training camp in 1954. Too folksy a writing style for me and I was repulsed by the bad coaching by Paul Bryant.
   35. On Writing: Stephen King. Read for the second time, and it was even better. King uses an autobiographical account to highlight the process, inspiration and struggle of writing. Excellent.

   Thanks for the book recommendations

   Thanks as always to book club members Pete Bunning and Robert Frost (no, not that one) for sharing ideas. The Hayridge library in Cullompton and Libraries Unlimited for lending and ordering books which saves me a packet.

   Also to Mandi Abrahams of Castle Books in Beaumaris for sending me an eclectic assortment of books I have never heard of, but always enjoy. If you are ever in Anglesey, I suggest you squeeze in and absorb.

   Thanks to all my GAIN colleagues who always have a book or twenty to recommend.

   If you have read any great books this year and would like to share, please leave a comment below.

4. How to make Pre-Season Training Interesting, Relevant and More Fun

   19th June 2018 11:25 am 38 Comments

   I Hate Pre-Season Training

   This is often the thought of players who are forced to undergo various fitness tests and long slow runs as part of a pre-season training and fitness programme.

   Doing repeated doggies, shuttle runs and various circuits, with barely a ball in sight, is enough to put most players off.

   It doesn’t have to be this way.

   (Contact James if you want help planning or running your pre-season training).

   As a Coach, you can make pre-season training interesting, relevant, and more fun. Your players will be fitter, faster, and stronger. More importantly, if they are willing, engaged, and able to play, they will put more effort in.

   Why Pre-Season Training Needs to be Turned on its Head

   Do you start your pre-season with an endurance fitness test? Your players turn up and do either the bleep test or the yo-yo test.

   You then train them for a few weeks doing lots of endurance running and retest them before the season starts.

   Is this interesting, relevant or fun?

   Or are you just gathering random numbers?

   I used to do exactly this. When I started working with London Welsh RFC 20 years ago. My plan was this:

   • Test the players
   • Develop an aerobic base.
   • Build up into intermittent endurance work with strength training.
   • Finish the last 2 weeks with speed training.
   • Re-test the players

   I checked this plan with some “expert physiologists at Brunel University” they thought it was a good plan.

   Of course, they did: in a laboratory situation, this would look good as I was training for the test.  

   Over the last 10 years, working with hundreds of athletes I now realise that the situation should be reversed.

   As an athlete, I hated getting tested if I didn’t get the feedback, if I didn’t think it would help me fight better, or if there was no follow-up training plan to help me improve.

   Get Fitter, Faster and Stronger in Pre-season

   As a coach you want your team to be Fitter, Faster and Stronger. But fit for what? You want them on the pitch ready to train and ready to thrive in competition when the season starts.

   So, I look at developing 3 qualities:

   1. Efficiency: Get them moving well and with control
   2. Robustness: Get them able to do that under load, faster, further or heavier.
   3. Resilience Get them able to sustain that quality of movement or load for longer.

   Who wants to practice bad running, bad lifting, slow agility and irrelevant skill patterns?

   It is demotivating as a player, and a waste of your precious Coaching time as a Coach.

   

   How to Start Pre-season Training

   Testing and evaluation are an important part of pre-season. But just telling players to run further or run faster to improve their test scores may only reinforce their bad technique, and could lead to injury.

   My overriding consideration as a Coach is to give the players the tools to do the job.

   Choose your tests carefully. If you are in a team field or court sport like Football, Hockey, Rugby or Basketball then the bleep test or yo-yo tests are relevant to the demands of the game. More so than a 1500m or 5km running (or even worse rowing) test to assess your endurance (more test detail here).

   But, understand that these tests measure more than endurance. They measure your ability to: accelerate, brake and change direction. All of which are needed in your sports (An example can be seen in this video).

   So, in conjunction with one of those tests, your first week would be well spent assessing the players’ ability to control their own body.

   Here is a FREE handout on the 5 tests that I use with players. (This is the Foundation week 1 of our Sports Training System)

   My motto is “Little things, done well, consistently.” If the players are given the tools to do the job, they gain confidence and progress accordingly. You have 6-12 weeks to get players fit, you have to ask yourself

   

   Easy to get players tired

   Are you making them better, or just making them tired?

   Over the next few weeks we will be looking in detail at a different quality that is needed in pre-season training:

   • How to be stronger
     
   • How to be more agile
   • How to be faster

   If your players can accelerate and change direction faster, are strong enough to handle the braking forces when stopping and have a higher top speed, they will improve their test scores.

   You can then work on doing more quality movements with a shorter rest time: this will then lead to an improved work capacity.

   Most importantly: they will be able to transfer those fitness qualities to the Game where it counts.

   Please share with your teammates and fellow coaches. Have you got a favourite pre-season fitness test? Please leave a comment below. 

5. LTAD: building young people

   31st May 2018 8:00 am 1 Comment

   “Life is a process, but it’s hard to get through to the kids”

   Finn Gundersen, GAIN VII.

   “What is LTAD?” has been demoted to a project question for students, a scientific discussion, or a pdf issued by National Governing Bodies (NGBs).

   But, in my opinion, it’s about people: coaches, parents, teachers and, most importantly, the children.

   Gundersen really brought this to life in this excellent seminar, based upon his work at Burke Mountain school in Vermont.

   It starts with a foundation of:

   • Trust.
   • Honesty.
   • Respect.

   If you trust the athlete, then you can give them some freedom to act. Gundersen has no “leaders”, instead, everyone is a leader: everyone takes responsibility.

   I like this aspect, I see far too many youngsters walking around with “sports leader” or “physical leader” t-shirts: what about everyone else?

   With no peer groups, no heroes, no rewards and privileges “everyone is responsible for the community“. The kids have to do chores such as washing up straight away.  There are no gradings of ability such as ABCs, labels are avoided.

   “Never underestimate your intellectual and athletic ability”

   is what Gundersen tells the kids. He tells the coaches “You’re not there to pick out a winner, you are there to coach all of them.” He told us “Don’t let teachers get away with it.” NO LABELS, we have to give HOPE to every kid in the programme.

   (Compare that to a teacher who said I would never produce a good school gymnast because I was “working with the dregs“: how to write off 7 year olds.)

   Coaches have to be patient, have belief in what they are doing and be non-judgemental.

   This may sound a bit soft and cuddly, but the work at Burke Mountain was designed to teach the kids desire, andhelp them to go after things they wanted.

   This requires Hard Work in:

   • Community
   • Academics
   • Athletics

   Some of this came back to PTA (Pain, Torture, Agony): they had to run in the rain and cold. They learnt how to suffer. The harder the better, not the line of least resistance.

   If you think that is harsh, think about the new medical term “Exercise deficit disorder” where kids are put in front of a screen for 3-6 hours a day with no play time.

   The reality of LTAD

   Gundersen highlighted some of the LTAD issues they face: it’s as much a management strategy as it is a science.

   • Sport vs sports conflict: sports try to get the best kid earlier and earlier, competing with each other.
   • 25% of kids in high school do NOT like to compete, 50% like to, 25% can take it or leave it. This must be accounted for when planning physical activity.
   • Everyone has a different genotype, everyone therefore has different needs.
   • Early vs late maturers: there is an arms race within certain sports such as skiing with a smaller pool of athletes and fewer clubs being able to support good competition levels. This can result in over-investment in the early maturer when all evidence shows that late maturers do better.

   The Profession of Developing People

   With his vast experience, Gundersen has realised that he is in the profession of developing people: it is not about the facilities. Whether the people are the coaches or the athletes, that is where investment and development must take place.

   He looks for certain personalities: do the coaches have an operational mindset? Are they interested in continuous improvement? Do they accept responsibility? Are they accountable? Is there role clarity and acceptance of that role?

   If the coaching structure and set up works, then the young athletes will get a better experience.

   This was a great seminar, and Finn was available to talk the whole week, so I was picking up lots of tips from him. A very genuine and engaging individual: a lot of sporting bodies in the country would benefit from his advice.

   Further reading:

   • The Australian Talent ID Myth
   • The Talent ID Bun Fight

6. Are you fit enough to play in the Champions League Final?

   20th May 2018 9:20 am 3 Comments

   Only the fittest will prevail.

   As the world’s top footballers prepare to meet in the Champions League Final this weekend, we explore what it takes to make it at the highest level.

   Advances in Sports Science have revealed the highly energetic demands within the modern game, what we as coaches then do is help you get ready to play and meet those demands.

   What is football fitness?

   Modern footballers run about 10km within a 90 minute game. One Champions League Final saw Barcelona’s Xavi cover a distance of 11.95km.

   Due to the length of a football match, roughly 90% of energy release is aerobic ⁽³⁾, with the average oxygen uptake (VO²) for elite footballers measuring roughly 70% of maximum ⁽¹⁾.

   However in addition to sustaining effort for the full duration of a game, the ability to repeatedly produce rapid short bursts is vitally important.

   Being able to run at speed and change direction quickly in order to beat an opponent to the ball or evade a tackle will give a player a significant advantage.

   Top class players perform between 150-250 brief intense actions during a game, accounting for roughly 30% of activities within a game ⁽¹⁾. The distance covered during high intensity efforts varies by position ⁽²⁾ and is shown below.

   How can I get fit for football?

   It is clear that footballers need the ability to work at high speed, to repeat the high speed activities regularly throughout a game and to continuously work at low intensity in between efforts. So how do you train all of these components together?

   Before trying to increase the quantity of high intensity work in training, it is first necessary to train the quality of speed.

   This will involve training straight line speed to improve the ability to run faster as well as agility to change direction at speed.
   

   Changing direction is a very energy consuming movement, and the ability to do so efficiently will save energy which can be utilised later on.

   Once the foundation of quality has been set, the quantity of high intensity work can be increased to improve speed endurance. Exercises such as shuttle runs and repeated sprints can be used to train speed endurance. However to more accurately mirror the demands of the game, football specific drills can be utilised.

   (We are currently working with 3 members of the England team preparing for the Paralympics. Their game is different, but we use the same principles to help them get fit for intense competition).

   Conclusion

   To maximise the effectiveness of these training strategies, speed and speed endurance work should be done regularly and when the players are not fatigued.

   Devote 10-15 minutes at the start of technical/tactical training sessions to speed and speed endurance work: this allows quality to be developed.

   The lower intensity work can follow this and will provide the base for the continuous work capacity needed to sustain effort for the duration of a game.

   This allows players to practice skills in a fatigued state, preparing them for a game situation. It is also important to monitor fitness through testing.

   If you want to get fit for football without getting injured, then why not start now with our Sports Training System?

   Matt Durber 

   References

   1)      Bangsbo, J., Mohr, M. & Krustrup, P. (2006) Physical and metabolic demands of training and match-play in the elite football player, Journal of Sports Sciences, 24 (7), 665-674.

   2)      Bradley, P.S., Sheldon, W., Wooster, B., Olsen, P., Boanas, P. & Krustrup, P. (2009) High-intensity running in English F.A. Premier League soccer matches, Journal of Sports Sciences, 27 (2), 159-168.

   3)     Hoff, J., Wisloff, U., Engen, L.C., Kemi, O.J. & Helgerud, J. (2002) Soccer
   specific aerobic endurance training, British Journal of Sports Medicine, 36, 218-221.

7. How to Get Stronger: Learning from the Strongest.

   4th May 2018 1:45 pm 3 Comments

   How Strong is Strong Enough?

   “How much strength training should I do?” is a question I am often asked, or more likely “Why should I lift weights?” But these questions have been around for some time as the following Old School strength gurus like Dave Prowse of Star Wars fame will tell you.

   Our regular readers and athletes will know the approach we take working on all aspects of the Strength Spectrum, but in different degrees according to age, stage and sport.

   I recently met Tony Caldwell, and ex Powerlifter on a Level 1 S&C course I was running. He had some interesting thoughts and stories on his past and that of his peers. I thought it would be interesting to share some of his thoughts.

   We have some shared history as we both trained at the Crystal Palace Weightlifting Centre in our careers (him some time before I was born!).

   Tony Caldwell Training Background

   My own career is fairly unremarkable really but here goes! I played rugby both union and league at school and local club level as I grew up in Yorkshire.

   

   Dave Prowse

   Around 1966 after moving to Surrey with my parents I started training at the Crystal Palace National Recreation Centre under the tutelage of Dave Prowse who at that time was British Heavyweight Olympic Lifting Champion.

   He later went on to fame and fortune as Darth Vader. The objective was to gain some strength & size to aid me in rugby.

   The workouts revolved around about 6 basic compound exercises including some Olympic lifting such as clean & press, power cleans & jerks.

   At that time the overhead press was one the Olympic lifts but was dropped sometime around the late 60s as it became difficult to referee (a bit like the scrum now!)

   In 9 months I gained from 9stone 7lbs to 11 stone using this routine 3 times per week and basically eating anything that didn’t bite back.

   I would use this approach even now for someone who really needed to gain size and strength.

   Over the years some of my best gym poundages were 330lb bench press, 400lb dead lift and 415lb squat. In competition these were somewhat less 285, 380 and 365 respectively at a body weight of just under 13 stone. I only competed at local level and also dabbled in some bodybuilding competition, although I never liked the extreme dieting and was not willing to take the steroid route.

   Old School Strength Training Methods

   As a Powerlifter, I used some of the methods advocated by these legends over the years.

   Bill Pearl.   A 4 time Mr. Universe winner who during the 1960s planned and delivered the fitness training for NASA astronauts and who also has a background in wrestling.

   Pearl is 80 yrs old now but is still in great shape training every day. His website contains much information including a complete free course entitled 20 months to a championship physique.

   His teaching is very much aimed at bodybuilders & people who just want to improve their appearance therefore is fairly high volume and time consuming. The routines are well explained however and are useful for the very good exercise illustrations.

   

   Bill Starr

   Bill Starr.  He was a USA national Olympic lifting champion in the 1960s and was probably the first S&C coach in the NFL when he joined Baltimore Colts around 1970. I believe he was also fitness coach for Washington State University football around this time.

   He developed the 5×5 system whereby he utilised what he called the “Big 3” namely power clean, bench press and squat and had his athletes working with heavy weights on a 5 sets of 5 reps routine.

   He would also change things around occasionally and use exercises such as rows and incline & overhead press.  He also wrote a book called “The Strongest Shall Survive” Read Starr’s Starting Strength Article here

   

   Reg Park

   Reg Park. Park used a 5×5 system in the 1950s before Starr developed his own and I think you can still purchase his course. He was a 3 time Mr. Universe winner and one of the strongest bodybuilders ever with lifts such as 500lb bench press 600lb squat and incredibly 300lb press behind neck.

   This was pure old school strength as Park had no background in Olympic lifting. There is a website but sadly Reg passed away about 3 years ago at the age of 79 as a result of skin cancer. (Old bodybuilders spent their whole lives in the sun!)

   HIT Training.  At the other end of the spectrum is High Intensity Training or HIT.  Basically this is the complete polar opposite of what Pearl recommends and refers to the performance of 1 or at the most 2 sets taken to complete failure. This after warm ups.

   Generally the exercises used are heavy multi joint exercises such as squats, leg presses for legs benches & inclines for chest overhead presses for shoulders etc etc.

   Rest periods are short and for this reason most advocates of this type of training do not include any aerobic training as they feel that this makes inroads into the recovery system when the workouts themselves are extremely taxing on the central nervous system. Workouts are brief (usually less than 30 minutes) and infrequent (2 per week average)

   Proponents of this are people such as Arthur Jones (Nautilus) Mike Mentzer, Ellington Darden and Dorian Yates. The system first surfaced in the 1970s, is quite controversial and does generate a lot of discussion.

   Tony Caldwell (Old school strength coach)

   (Strength training tips from Strongman Glenn Ross here)

   See our Get Stronger programme here

8. Over coaching – let the kids play

   1st May 2018 1:17 pm Leave a Comment

   Do you let your kids play?

   Do you allow them to be free spirited and learn and experiment? Do you have excessive structures and control over sport? You could be stopping your kids from developing into creative instinctive athletes.

   This has been shown in teaching under 5s here. It equally applies to motor skill learning and skill acquisition (including making warm ups fun).

   This article on brain centred learning shows the relevance in football of allowing decision making and allowing athletes to develop all round.

   Too much structure and organisation could inhibit learning.

   Free play and chaos can actually enhance development in the long term.

   Have the confidence in your coaching to create environments that encourage individualism and expression.

   Parents, try putting the smart phone down and just play with your kids: let them lead and see what fun you can have. This isn’t about “coaching” it’s about letting children be children and play on their terms, rather than just trying to please adults.

9. Dumbbells or Machines? Istvan Javorek

   5th April 2018 8:28 am 2 Comments

   The benefits of dumbbell training by Istvan Javorek

   • Dumbbell training is generally safe.
   • Does not need a large practice area.
   • Is easy to teach (compared to barbell lifts).
   • Can be done simultaneously and very efficiently with a large number of athletes.
   • Is dynamic with a large range of motion (actually the range of motion is unlimited).
   • A large range of exercise variations.
   • Stimulates (very important in so many sports) the balance mechanisms powerfully (which much machine training does not adequately do)
   • Enables one to develop unlimited muscular power, cardiovascular and muscular endurance, flexibility and strength (most machine training develops muscles but not dynamic explosive strength).
   • Is inexpensive to equip a gym with several sets of DBs.
   • Can be very easily monitored with a 100 percent accuracy, because we have an exact number of repetitions, sets, volumes and rhythm of exercising.
   • Enables one to efficiently monitor the heart rate before and after each set, thus providing a very clear view of recovery time and the physical fitness level of the individual athlete.
   • DB exercise variations are unlimited and any experienced coach should be able to figure out many novel variations of DB exercises.

   • Istvan Javorek’s top 4 training tips
   • Istvan Javorek’s website 

10. LTAD- USA versus UK

    27th March 2018 8:48 am 1 Comment

    How many matches should be played in a year?

    

    Train to play

    I had the pleasure of meeting Mauro deGennaro, Director of Athletics at Hoboken High School, last week. We were talking about his schedule of training for his football team this autumn, and he was saying that they were going to be training easy in the week because of the amount of contact in the game. How many games a season do they play?

    9. That’s right 9. His 14 year old Freshman play 9 football games a season, then move to another sport next term.

    Speaking to another Coach in the UK last week, whose 14 year old son plays rugby for the school, club and district teams, he said if all the matches go ahead, then that child will play 50 rugby matches this season.

    50, that’s right- FIFTY.

    That is a prime example of why Long Term Athlete Development (LTAD) is just another acronym or poster presentation in a folder on a shelf somewhere in this country.

    The research is out there, there are rules in place, but coaches and parents will always find a way to ignore these- until the player breaks, or quits at 16. Those that survive will then be put onto a sagittal plane hypertrophy programme and told to put on 10kg each off season (about 5 weeks currently here).

    This is not some secret that no one can understand, but it does seem difficult to implement.
    Why play our junior players to death, (but don’t do weights under -16 because of the likelihood of injury) and then expect them to cope with a barbell lifting programme designed for adults, that reinforces all the negative movement patterns they have developed from overspecialising at a young age?

    Here are some pointers for parents and coaches alike:

    • Have a quick check as to whether this is happening in your governing body, club, district or school.
    • Have a look at who is delivering and designing programmes for your youth athletes. Are they experienced, knowledgeable and conscientious?
    • Is the programme designed for development?
    • Is there a long term approach? What will your child be looking like and how they will they be moving in 3 years time?
    • Will they still want to play the sport and be healthy at 18?
    • Is someone co ordinating the overall plan for your child- between all sports and all teams?

    Don’t wait until they are broken.