Energy Systems Development in preseason 🧵⬇️
How do you best supplement on feet training with off feet work??
How do you best supplement on feet training with off feet work??
Scheduling
Keep the on-pitch training the main thing @ hi-intensity on MON-WED-FRI. Most of your results come from here if the training is good.
Off feet on TUE-THU to supplement the main training.
⬇️ load on joints + ⬇️ ecc. Load = ⬇️ physical hangover for on pitch sessions.
Keep the on-pitch training the main thing @ hi-intensity on MON-WED-FRI. Most of your results come from here if the training is good.
Off feet on TUE-THU to supplement the main training.
⬇️ load on joints + ⬇️ ecc. Load = ⬇️ physical hangover for on pitch sessions.
Adaptations
Understand whether you want to develop:
- Central - delivery based adaptations - ↗️ cardiac output, ↗️ VO2 max etc. or
- Peripheral - O2 extraction based adaptations - ↗️ mitochondria, ↗️ capillarisation etc.
Match the method to the adaptations you want to develop
Understand whether you want to develop:
- Central - delivery based adaptations - ↗️ cardiac output, ↗️ VO2 max etc. or
- Peripheral - O2 extraction based adaptations - ↗️ mitochondria, ↗️ capillarisation etc.
Match the method to the adaptations you want to develop
Methods
We decided to chase more central based adaptations.
So whole body activity is good so that the demand on the 🫀is high. The heart doesn’t care how it’s loaded =
Non-specific activity is ✅
Use HR response as a session KPI to see if you have achieved what you needed.
We decided to chase more central based adaptations.
So whole body activity is good so that the demand on the 🫀is high. The heart doesn’t care how it’s loaded =
Non-specific activity is ✅
Use HR response as a session KPI to see if you have achieved what you needed.
Prescriptions
Negative W:R ratios to drive HR ⬆️ but not have it drop too much in the rest period. Have just enough rest to cling on to the intensity of effort.
4mins:1min, 60:20, 90:30 are favourites of mine all at roughly 3-4:1 W:R. Then perform # sets of the volume you need.
Negative W:R ratios to drive HR ⬆️ but not have it drop too much in the rest period. Have just enough rest to cling on to the intensity of effort.
4mins:1min, 60:20, 90:30 are favourites of mine all at roughly 3-4:1 W:R. Then perform # sets of the volume you need.
Intensity
🗣️‘Go as hard as you can hold’ so not flat out ‘fly and die’ type work, but still at a hard pace. Allow a bit of juice to ‘sprint for home’ at the end.
We used mins >85% HR as a rough session guide of intensity. Chasing ‘Red zone’ mins drove session intent.
🗣️‘Go as hard as you can hold’ so not flat out ‘fly and die’ type work, but still at a hard pace. Allow a bit of juice to ‘sprint for home’ at the end.
We used mins >85% HR as a rough session guide of intensity. Chasing ‘Red zone’ mins drove session intent.
Feedback
Use kit that gives you outputs (distances/kcal etc.) so you keep guys accountable & can set target outputs that will achieve what you need.
Record, rank & feedback these scores to drive competition. A live colour coded 📊 leaderboard worked well for us to drive intent.
Use kit that gives you outputs (distances/kcal etc.) so you keep guys accountable & can set target outputs that will achieve what you need.
Record, rank & feedback these scores to drive competition. A live colour coded 📊 leaderboard worked well for us to drive intent.
Progressions
For simplicity we locked in the session structure and then just progressively overloaded the volume week on week.
Volume is the driver to these adaptations, so if the group can handle it, don’t be afraid of having aggressive session lengths (60 mins anyone?! 🤢😴)
For simplicity we locked in the session structure and then just progressively overloaded the volume week on week.
Volume is the driver to these adaptations, so if the group can handle it, don’t be afraid of having aggressive session lengths (60 mins anyone?! 🤢😴)
Progression Structure
Progressive overload is undefeated!!! It’s boring but effective!! Here’s what we did…
Progressive overload is undefeated!!! It’s boring but effective!! Here’s what we did…
Did it work?
On average, through the weeks it became harder to accumulate mins >85% due to better fitness. Sessions cost less whilst outputs continued to improve. 🙌
With anecdotal reports of guys feeling their ability to recover in between bouts of on pitch work improving. ✅
On average, through the weeks it became harder to accumulate mins >85% due to better fitness. Sessions cost less whilst outputs continued to improve. 🙌
With anecdotal reports of guys feeling their ability to recover in between bouts of on pitch work improving. ✅
What next?
Should we devote more time to other energy systems’ development? More absolute output rather than capacity? Or ⬇️ intensity for more ‘Zone 2’ work?🤷♂️
As we come to in-season where freshness becomes more important, can we seek out an appropriate maintenance dose?🤷♂️
🧵
Should we devote more time to other energy systems’ development? More absolute output rather than capacity? Or ⬇️ intensity for more ‘Zone 2’ work?🤷♂️
As we come to in-season where freshness becomes more important, can we seek out an appropriate maintenance dose?🤷♂️
🧵
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