In soccer usually is defined as the formation of a plan 3-6 weeks, where the fitting of physical / technical /tactical / mental contents with particular sequence considering the loads and recovery of the body are aimed at acquiring skills and maximizing performance at certain stages of the season.
If you want to design mesocycles of five weeks with developmental nature try the following order:
week 1 STRENGTH
week 2 ENDURANCE
week 3 SPEED
week 4 RETAIN
week 5 UNLOAD
In each microcycle is emphasized more one physical ability with the fourth microcycle be the maintenance and fifth micro the recovery.
The placement of microcycles in this order gives the opportunity not only to players of the starting eleven but and substitutes to improve their physical atributes.
Details on the design and the potential improvements can be found in the following research that i designed and executed with my colleagues:
Original Scientific Research Study
IN-SEASON CONCURRENT AEROBIC ENDURANCE AND CMJ IMPROVEMENTS ARE FEASIBLE FOR BOTH
STARTERS AND NON-STARTERS IN PROFESSIONAL SOCCER PLAYERS: A CASE STUDY
Leonidas Papadakis, Kostas Patras, Anastasios D. Georgoulis
The unexpected interruption of official match commitments may be crucial to further evolving and defining the goals of your team.
Planning of your micro-cycles changes completely their targeting and your priority is to maintain your players' status in all four aspects of performance
- Tactical abilities
- Technical skills
- Mental / Psychological skills
- Fitness capacity
Regarding physical characteristics, we should be aware that the negative effects of de - training (not sufficient training stimulus to maintain or improve performance) start from the very first few days.
Aerobic capacity is affected by the first 10 days when VO2max (the body’s ability to taken in and utilize oxygen) is significantly reduced with the reduction rate reaching about 4 -10% in the fourth week! From a cardiorespiratory point of view, within 4-8 weeks of de - training, blood volume and pulse volume is reduced.
Muscle glycogen levels also drop, leaving less in the tank to draw from. Fat metabolism also decreases, resulting in increased fat storage.
When capillary density and oxidative enzyme activity decrease, oxygen delivery to working muscles is impaired. As well, muscle mass, EMG activity (nerve innervation of muscle fibers) and the number of fast twitch muscle fibers decrease. There is a marked reduction of mitochondrial ATP production.With all of the above declines in cardiorespiratory, metabolism and muscle function, endurance performance declines.
The results of the strength training are minimal to very limited in the first 2 weeks. The effect of de - training is mainly on the loss of muscular endurance. The body's ability to apply a force repeatedly for several minutes or hours of continuous movement.
And when you start training with the team what?
Keep in mind that the match or matches that your players will not play will reduce the volume and intensity of training they would receive during the in season micro-cycle and will increase if the interruption of match cancelation is extended.
So, increase during the microcycles, the total duration of small side games within the training units, in which the players work all four aspects of performance at the same time, aiming to cover the "lost ground" of the official matches.
Also increase the training days with small side games at 3-4 per week and frequently switch (day by day) the arithmetic correlations from 1v1 to 3v3, 4v4 to 7v7 & 8v8 to 11v11 covering the whole range of training stimuli depending on your coaching sequence.
In the field of strength training, place at weekly schedule the team of muscular endurance (circuit strength endurance programmes) stimuli at least for 2 times a week.
Try to keep football players on match form mainly through training. Friendly games usually work as a chore for key players and you will need to find more functional alternatives. Time to participate in friendly games will be difficult to allocate for everyone and the four-legged performance will be underperforming with visible signs in the immediate future.
Try to keep the players in the form of competition mainly through training. Speed up your team through day-to-day life. Friendly games usually work as a chore for key players, re-entry time is too short and you should find more viable alternatives. Friendly games time will hardly be sufficiently distributed for everyone, the program will be hard pressed to close such games with unprepared players, and the quadruple performance will be visibly underfunded shortly afterwards.
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