Fitness Articles

THE THEORY BEHIND THE PRACTICE - PART 2

Planning for the season with Matt Weston

Aim

Physical Abilities

During this phase of the seasonal training programme, the objectives are similar, i.e., developing a high level of all-round physical conditioning, but training also becomes more match specific. Consequently, there is a progressive decrease in repetition duration, which is accompanied by a gradual rise in training intensity.

The emphasis for aerobic training is gradually shifted from low/medium intensity, continuous running to more intensive intermittent running, thus becoming more specific to the physical demands of actual match play. Training frequency should ideally remain at two to three dedicated sessions per week. With regards to training intensity, specific high intensity training sessions aim at improving the aerobic system, with the training intensities ranging from 85 – 95%HRmax (perceived exertion; hard to very hard) and with intervals normally ranging from one to fifteen minutes. Obviously, at the start of this training phase the intensity should be at the lower end of the range and the interval time at the higher end of the range. As fitness levels develop, in order to progressively overload the aerobic energy system, intensity increases towards the mid/upper range, whereas interval duration gradually decreases.

Along with the dedicated aerobic training sessions, training aimed at improving anaerobic endurance (speed endurance) should gradually be introduced during the specific preparatory phase. These sessions involve bursts of intense, often maximal sprinting, followed by incomplete periods of recovery. Thus training the body to tolerate and adapt to fatigue, which in turn will improve repeated sprint ability, as the ability to quickly recover in between bursts of intense activity is a prerequisite for a target group of football referees. The peak intensity of these training sessions should be higher than that attained during high intensity aerobic training, if the work intervals are of sufficient duration. Whereas, the average intensity over the whole session will be slightly lower than that of high intensity training because the recovery periods will be longer (1:3 work:rest as opposed to 2:1, 1:1).

The specific preparatory training phase should also mark the point at which speed training is introduced into the training plan. The format of the speed training should ideally progress over the duration of the specific preparatory training phase from one of straight-line speed work (20 – 60m) into more match specific speed training. Here, the maximal speed distance should be kept to approx. 30m. in line with match activities and the sprints should be both linear and arched. Also, towards the end of this training phase agility, reaction and one step explosion is trained.

Strength training should ideally continue to be performed twice per week. However, in order to build upon the training performed in the general preparatory phase, and also to provide a progressive overload, the intensity should be raised to a greater percentage of 1RM along with a decrease in the number of within set repetitions performed. Strength training should be focused upon whole body exercises and developing an appropriate level of strength to enhance physical performance and help to prevent against injury.

Macrocycle

The specific preparatory cycle should again ideally encompass an entire macrocycle, with the length of the cycle lasting approximately six weeks. The pattern of training over this macrocycle is a gradual but steady rise in training intensity as the body adapts to the introduction of intensive training sessions. Training intensity should again be carefully monitored to ensure that the referees do not undertake too much training as research has demonstrated that too many intensive training sessions performed with inadequate recovery in between can be a causative factor in overtraining and banal illness (Foster et al., 2001). Within this macrocycle, training should become match specific in terms of matching the energy and movement demands of matches within actual training sessions. Training volume should be held fairly constant at the beginning of this phase of training, but then start to decrease slightly as the training sessions become more intermittent.

As the specific preparatory phase moves closer towards the competitive season, training methods should be based entirely upon the metabolic and activity demands of football refereeing, and the training intensity should very often exceed the intensity attained during competition (Bompa, 1999). This is also the period when friendly fixtures are refereed and these will replace one (or two) of the weekly, dedicated physical training sessions. However, it is important to remember that during this training phase, specific fitness levels are still being developed. Given that the intensities at which friendly matches are generally refereed are 80 - 85% HRmax (and very often much lower), as opposed to 85 - 88%HRmax during competitive matches (see figure below), it is important that a referee gets an appropriate balance between overload and recovery with regards to their training. Thus ensuring that not too many physical preparation sessions are sacrificed.

Figure 2 A referee’s match heart rate trace for a competitive fixture (black line) and a friendly fixture (blue line)

The final two/three microcycles (weeks) of the specific preparatory phase can be termed the pre-competitive phase. Priority here remains upon physical training, but there is a gradual shift of emphasis towards match preparation in that the microcycles become more tapered towards the referee fixtures to ensure optimal match preparation. This process is discussed in more depth during the competitive phase section (Part II).

Microcycles

The structure to the microcycles should be planned as such that there is sufficient recovery in between training sessions, especially during the first weeks. As there are no significant fixtures, but only practice matches, during this period, the weekly schedule need only be tapered towards the very end of the macrocycle.

 

Effects

The effects of the specific preparatory training programme will be:

Specific effects:

1. An improved aerobic energy system able to cope with the demands of high intensity exercise along with the ability to recover rapidly during and after training sessions. 2. An appropriately developed anaerobic energy system able to tolerate fatigue, produce energy rapidly (speed) and frequently (speed endurance). 3. A good level of overall body strength and core stability that will help to reduce the incidence of injury and also enable the attainment of greater levels of strength and a transition into power training as the weeks progress.

General effects:

1. A smooth transition from a period of heavy physical training into the competitive season. 2. Appropriately developed levels of aerobic endurance, anaerobic endurance, speed, specific speed and agility and strength in order to cope with the physical demands of the forthcoming season. 3. Sufficient match practises so that mental, as well as physical preparation has been maximised.

The Competitive Season – To Follow in Part III

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