This article was taken from the Premier Soccer-Site Champions Soccer Training.com
Periodization…
OK, I promised to stick to the golden, the „KISS“- Rule(Keep It Simple Stupid)
At least so I can keep up !;-)
So we will strip it down to the very basics, lest things become too complex for those with no background in Professional Performance Coaching.
And after all, this site is aimed at players and coaches, not at physical coaches.(but they‘re welcome here, too !;-)
For better understanding, I will use only one exercise to exemplify a soccer workout as well as soccer periodization.
This will give you a much better idea on how everything is set up as in frequency, sets, reps, etc, all the parameters really.
Technically speaking, all that‘s left then is to add/exchange exercises and to throw in some Upper Body workouts, too. But don‘t worry about that yet, we will go into further detail later in the respective workout-, exercise- and program-sections.
Everything will be covered.
But now, back to the basics, so to speak !;-)
For illustration, we will use the Full Olympic Back-Squat, an exercise that can definitely and rightfully be described as a Soccer-Lift.
Watch Ian Wilson give an impressive demonstration here:
As you can see, he goes all the way down! Yep, that‘s right! That‘s how you do it: no half-squats here. Full range of motion is very important, and don‘t worry: it‘s not bad for the knees, matter of factly this exercise will bullet-proof them !;-)
The only parameters utilized in this example are reps, sets, rest and frequency. Like I said, this will be as simple as possible, for definite and clear understanding of periodization.
Actually, as a coach or player stuck for what to do with your off-season training, you could use this exact, super-basic workout and still reap decent, respectable results.
Not to get me wrong, a professional workout or periodization is quite a bit more complex and also more effective, but this here is easy, simple, and it still works, that‘s for sure.
Enough blabbing, here we go…
Assuming you watched the video, you know what the exercise looks like.
Since I will not be giving a tempo here, just make sure to control the eccentric(lowering), and no bouncing or leaning.
Periodization of Soccer Training
Frequency:
All Phases: 2 x per week(example: Tue.+Fri., or Mon.+ Thu.)
Reps , Sets, Rest+Cycles/Workouts:
Phase 1:
10 reps, 10 sets, use 60% of the 1-RM weight. 120s. rest in between sets. 6 cycles/workouts total.
So: 2xweek, 10×10,120s.(60%1-Rm, 6 wo‘s/3 weeks total.)Translation:
In Phase 1, you do Squats twice a week, either Monday and Thursday, or Tuesday and Friday for example.
Just have two resting- days in between workouts.
You do 10 sets of 10 reps each with only two minutes rest in between sets.
This for a total of 6 workouts, so twice a week training means three weeks total. That‘s it for Phase 1.
Phase 2:
8 sets, 6 reps, use 80% of the 1-RM weight, 180s. rest in between sets. 4 cycles/workouts total.
So: 2xweek, 8×6, 180s. (80%1-Rm, 4wo‘s/2 weeks total.)
Translation:
Twice a week you do 8 sets of squats for 6 reps each set, 180s. rest
(3 minutes) for 4 workouts, so 2 weeks. Then it‘s time for
Phase 3:
Turn it around; 6 sets of 8 reps. Use 75% 1-RM weight, 150s., 4 cycles/workouts total.
2xweek, 6×8, 150s. (75%1-RM, 4wo‘s/2 weeks total)
Translation:
Twice a week , do 6 sets of squats for 8 reps each set, 150s. rest(2.5minutes) for 4 workouts, so 2 weeks. Now we go into the final phase for this program:
Phase 4:
7 sets, 5 reps, use 85% 1-RM, 240s. Again: twice a week for 4 workouts, 2 weeks total.
2xweek, 7×5, 240s. (85%1-Rm, 4wo‘s/2 weeks total.)
Translation:
Twice a week , do 7 sets of squats for 5 reps each set, 240s. rest
(4 minutes) for 4 workouts, so 2 weeks. That‘s it.
The whole Program takes exactly 9 weeks like this. Now we add-on 1 week active rest: no lifting, no hard soccer training, just easy, fun-stuff: something different for a change.
You might play some beach soccer, go hiking,anything that‘s safe and fairly low-level, so your whole system can recover and super-compensate.
Including the active rest, this whole thing will take 10 weeks, or 2.5 Months.
Depending where you are you might no have that much time:
In that case just cut the 1st phase to 4 workouts(2 weeks instead of 3) and the last, phase 4, to 2 workouts or just 1 week. That gives you a total of 8 properly periodized weeks, no active rest.
Even a top-level Premier-League Player can manage that, if he really wants to !;-)
So, this is as simple as I could make it while still giving you the framework for a full program with undulatory, aka wave-like, periodization.
I hope it‘s as easily understandable as I think it is !;-)
If not, or if you have any questions at all, let me know, please do.
And now… off to the gym !;-)
This article was taken from the Premier Soccer-Site Champions Soccer Training.com
