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Resistance Training in Football

By Dr. Davide Sganzerla

In general, Resistance is defined as the psychophysical capacity to resist fatigue, ie the ability to withstand long efforts and fatigue but also the ability to perform an activity repetitively (Conseman).

For Tschier the general Resistance is the athlete's ability to submit for a long period of time to any load that involves many muscle groups and that is in a positive relationship with a sports specialization; finally, according to Zaciorski, Resistance means the faculty to carry out any activity for a long period of time without causing a decrease in its effectiveness.

Training the Resistance is important because:

  1. increases the capacity for physical performance;
  2. improves the ability to recover by eliminating the waste produced by fatigue more quickly;
  3. reduces trauma, which results from the tiredness of the Central Nervous System;
  4. increases the capacity of psychic load, increasing resistance to stress;
  5. it prevents the reduction of the functional capacity of the Central Nervous System, as it has a better ability to recover that does not compromise concentration and reactivity;
  6. decreases technical and tactical errors due to high concentration during the race;
  7. maintains healthy and stable health because it increases the immune system.

It is important to develop Resistance based on the needs of the discipline: an excess of Resistance negatively affects the speed, the explosive force and can lead to a condition of "overtraining" or overtraining that worsens the performance capacity.

Training the Resistance improves the Aerobic Power of the athlete. It is the intensity of the aerobic system and it is the ability to produce aerobic energy at a high rate in a unit of time; it is evaluated with the VO₂max (Maximum Volume of Oxygen that can be consumed per minute), which represents the highest expression of the ability to produce muscular work using aerobic metabolism.

The improvement of Aerobic Power causes the following advantages for the athlete:

  1. ATP is produced with the high intensity aerobic mechanism;
  2. the oxygen debt is less and the recovery is faster the greater the aerobic power both in the aerobic and anaerobic regime;
  3. the greater the degree of aerobic power, the greater the capacity for extensive work and the greater the capacity for recovery.

The methods of resistance training in soccer

From a physiological point of view, Resistance training methods can be divided into four main groups:

  1. METHODS OF CONTINUOUS LOAD: the purpose of these methods is to improve aerobic capacity; they are divided into:
    1. EXTENSIVE CONTINUOUS: purely aerobic training focused on the metabolism of fats characterized by long and very long runs (+ volume, - intensity), useful for aerobic capacity but zero to train Aerobic Power.

      2. Examples: 20 'threshold travel S2;

      20 'stroke at 50/60% HR max.

    2. INTENSIVE CONTINUOUS: resistance training based on prolonged work in anaerobic threshold, therefore ideal for training aerobic power; they are very hard works from the psychic point of view and are based on the use and demolition of the carbohydrates present in the muscle.

      3. Examples: 04 '/ 06' run in threshold S4;

      04 '/ 06' stroke at 80/90% HR max.

  2. INTERVALS METHODS: it is a resistance training method where considerable direct stimuli are applied to the enlargement of the heart, to the improvement of the carbohydrate metabolism, and to the increase of aerobic and anaerobic capacity. These are stimuli of different intensity, volume and length of distance that are alternated between them during training. Typical of this method is the advantageous or remunerative pause, that is the active pause phase characterized by a slow race where the athlete recovers between one stimulus and another.

    3. Examples: 1 'stroke at 80/90% fc max alternating with 2' stroke at 50% fc max for 9/12 ';

    2 'stroke in threshold S4 alternating with 2' stroke in threshold S2 for 10/12 ';

    100m alternate extension at 300m slow travel for 8/10 '.

  3. REPETITION METHODS: these methods involve the repeated execution of a chosen distance that is traveled each time at the maximum possible speed after having completely recovered from the previous test. The recovery time from one repetition to another depends on the duration of the repetition itself, however the pause must be complete and is aimed at preventing an early accumulation of fatigue.

    The methods of repetition are valid for all three types of resistance (short, medium and long duration) and are very effective in improving special resistance, to improve the mechanisms of regulation of the cardiovascular, respiratory and anaerobic metabolism systems.

    4. Examples: 4x1000m performed at the maximum speed possible complete recovery;

    6x 300m performed at the maximum speed possible complete recovery;

    10x100m performed at the maximum speed possible complete recovery.

  4. METHODS BASED ON GAME OR RACE: these are the most global and truthful methods as they simultaneously train all the special Resistance skills necessary to play soccer. The games are then used to train the specific Resistance using the technical-tactical and mental aspects of the athlete. Examples: 1vs1;

    2vs2;

    3vs3;

    Ball possessions;

    Finalizations on goal with drawbacks in extension.

Special methods to train resistance in soccer

  1. RUN WITH SPEED VARIATIONS (CCVV): Method based on the stimulation of the formation of lactic acid to favor at the same time the elimination through its reuse as fuel. Lactate production is caused by brief changes in speed followed by periods of active recovery with slow travel. which prevents the inhibition of the development due to lactate. Travel with speed variations can be based on distances in meters or distances based on time.

    Examples in m: fast 10m, slow 10m, fast 20m, slow 20m, fast 30m, slow 30m for 6/8 ';

    5m fast, 5m lenses, 10m fast, 10m lenses, 15m fast, 15m lenses for 6/8 ';

    10m fast, 20m slow, 20m fast, 40m slow, 40m fast, 80m slow for 6/8 ';

    40m fast, 10m slow, 10m fast, 40m slow;

    Examples in sec: 3 "fast, 10" lenses, 6 "fast, 20" lenses, 9 "fast, 30" lenses for 4/8 ';

    5 "fast, 25" lenses, 15 "fast, 45" lenses for 6/8 ';

    3 "fast, 7" lenses, 6 "fast, 14" lenses, 8 "fast, 22" lenses for 6/8 ';

    30 "fast, 30" lenses, 20 "fast, 40" lenses, 10 "fast, 50" lenses for 6 '.

  2. REPEATED TO CONSTANT RHYTHM: Method based on repeated exercises performed at a speed close to the anaerobic threshold, with recovery equal to the duration of the repetition.

    Examples: 4x1000m in 4 'recovery 4';

    8x300m in 1 'recovery 1';

    10x100m in 20 "recovery 20".

  3. INTERMITTENT: Method based on the repetition of short and medium duration exercises, in which the alternation between work and rest phases is very frequent. It is a very intense method as it subjects the oxygen transport and use system to a maximum load. The intensity of the exercise varies from 100% to 120% of the Maximum Aerobic Speed ​​and the recovery is at most twice the shooting time; this allows you to maintain a high heart rate and stable levels throughout the series.

    4. Examples: tot m in 10 "recovery 20" (120% of the vam) for 6 ';

    tot m in 10 "recovery 15" (115% of the vam) for 5 ';

    tot m in 10 "recovery 10" (110% of the vam) for 4 ';

    tot m in 30 "recovery 30" (100% of the vam) for 5 '.

  4. COMETTI: Method based on the alternation of works of strength and resistance; this method serves to affect the neuromuscular and organic parameters that influence the ability to resist.

    5. Examples: 4 leaps 50cm, shot 20m, slow travel 50m for 6 ';

    4 squat jump, slalom with ball, sprint 20m slow run for 50m for 6 '.

  5. FARTLEK: Method characterized by distances ranging from 4Km to 10Km in continuous but varied racing; the effort is therefore irregular with a different percentage of intensity. The race is characterized by accelerations, ascents, descents, sprints and slow running sections that are not preset. This method has the objective of oxygenation, thus improving aerobic capacity.

BIBLIOGRAPHY:

  1. OPTIMAL TRAINING, JURGEN WEINECK, CALZETTI MARIUCCI EDITORE;
  2. OPTIMAL PHYSICAL PREPARATION OF THE SOCCER PLAYER, JURGEN WEINECK, CALZETTI MARIUCCI EDITORE;
  3. MODERN METHODS OF MUSCULAR ENHANCEMENT - PRACTICAL ASPECTS, GILLES COMETTI, CALZETTI MARIUCCI EDITORE;
  4. SPECIAL PREPARATION - METHOD - EXERCISES - LOADS, ALESSANDRO MARIANI, CALZETTI MARIUCCI EDITORE.

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