Coincidence or not? Back to soccer

While I was working on the 8-weeks pre-season plan for soccer I have been contacted by the head coach of FC RAD, Marko Nikolić offering me to join the coaching staff as the head strength and conditioning coach. I was serving the same position during the 2007 when the FC RAD was playing Second National League.

Marko has led the team into the First National League and now they are showing great ambition by holding 4th position on the table. The organization of the club is top notch and the communication between and within coaching staff and the players is on high level. Of course, I have accepted the offer and I am looking forward to the successful rest of the season. I have great communication with Marko Nikolić and I am really honored to be part of the team that is so well organized and positive, hard working and responsible.

Tomorrow is my first day at work. Cross your fingers.  

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8-weeks soccer pre-season plan - Part 4

Putting it all together

It is time to put all of the info into an 8-week template. By template I mean general plan and weekly plans, but without exact loading and drills used. Organization of the training sessions, days and weeks will be highly dependent on your context (facilities, number of athletes, assistants, weather, etc), thus I will only provide models so to speak.

8 weeks is a short amount of time, thus complex training should be utilized. By complex training I refer to Bondarchuk’s exercise/methods classification, where all groups of exercises/methods should be used in parallel, although some of the exercises might rotate every couple of weeks within same group.

Name of exercise/method	Description	Content
Competitive (CE)	Exercises that are identical or almost identical to competition event	10v10 on full pitch 10v10 with different constraints Friendly games
Specialized developmental (SDE)	Exercise that repeat the competitive event in training but in its separate parts	Small sided games with different constraints aimed at emphasizing certain aspect of performance
Specialized preparatory (SPE)	Exercises that do not imitate the competitive event, but train the major muscle groups and physiological systems	Technical and tactical drills (pre-set) Speed, explosive, reactive training Strength training (legs)
General preparatory (GPE)	Exercises that do not imitate the competitive event and do not train the specific systems.	Strength training (assistance, upper body) Prehab-rehab Core training Stretching/mobility Low intensity plyos Aerobic training (running and non-running) Activities involving other sports Warm-up

Exercise classification based on work of Dr Anatoly Bondarchuk and UKA Exercise Classification Hierarchy

The way you are going to organize development of goals for each training component, especially physical preparation will be dependent on context at hand (level of the athletes, weather, facilities, time limits, peaking indexes etc), along with biological, biomechanical and psychological basis of the development. Please note that I will be talking mostly on physical preparation goals here, but the overall system should include plan for developing goals for other training components as well. More about the planning strategies in terms of goals development you can find in What the heck is Periodization anyway and Periodization Confusion.

For the sake of example, I decided to organize goals development of the physical preparation in three blocks that follows mostly the biological basis of endurance development. I am not saying that things should be done or organized like this all the time or in your case, but I am rather providing an example how to organize everything that is said in the previous parts of this series.

Peaking index is a concept from the Periodization-5th Edition: Theory and Methodology of Training by Tudor Bompa. I have explained it’s usage in the Usage of subjective indicators in monitoring and programming of training article. Anyway, here is the short description:

·         Peaking index 5 is 50% preparedness, characteristic of the transitional period. Training workloads are very low due the rest and recovery goals.

·          Peaking index 4 is 60% preparedness, characteristic of the preparatory period when athletes are not yet ready to play. Training workloads are the highest here, and since the fatigue is highest here, the athletes are not yet ready to play.

·          Peaking index 3 is 70-80% preparedness typical for friendly games and games against weaker opponents. Training workloads are still high/medium here, and the training is still directed toward improving preparedness. Fatigue is medium.

·         Peaking index 2 is 90% preparedness characteristic of the period and competitive games against opponents from the top of the table. Training workloads are medium level and fatigue is in medium/low level

·         Peaking index 1 is 100% preparedness and is characteristic for Play-off periods, when peak form/shape is achieved. Training workloads are lowest and based on a concepts of peaking

Peaking Index	Preparedness level	Fatigue	Weekly training workload	Willingness to train	Muscle soreness
5	<50%	Low	Low	(progress) Low to High*	(progress)  High to Low*
4	50-60%	High	Very high, Progressively	High	Medium-High
3	60-80%	Medium	High	Medium	Medium
2	80-90%	Medium-Low	Medium	High	Low
1	90-100%	Low	Medium-Taper	Extreme	None

* Willingness to train is low and the muscle soreness is high during the Peaking Index 5 because of the fact that competition season is over and athletes need rest and recovery.

Peaking index is an index of the sport form and it is related to the overall stress levels (weekly workload) with the special consideration of the volume and intensity, specificity of the training exercises/methods and training block (emphasis). I could say this is more an art than it is a science. Listed percentages don’t mean anything except being just guidelines.

One interesting concept I recently came across in the Training and Racing with a Power Meter book was the cycling form. This cycling form is the result of the fitness and freshness during the certain time period and it is determined by the sliding average training load over the longer time period (fitness) and sliding average training load over the shorter time period (freshness). This is all based on the Banister’s Impulse-Response model. You can read more about this concept in the mentioned book or in The scientific inspiration for the Performance Manager or in What is the Performance Management Chart in TrainingPeaks WKO+?.

Thus this cycling form represent a dynamic state that is dependent on the workload you have done in the last, for example, 30 days (which is related to fitness) and workload you have done in the last, for example 5 days (which is related to freshness).   This is why if you reduce training workloads to hold a peak for too long, you are going to lose your fitness and thus performance will suffer. Or if you keep pounding all the time your freshness will suffer. Thus, we are unable to hold a peak (sport form) for too long, and during the season, which is especially long in the soccer competitions, it is important to juggle with work and rest and the importance of the games and to plan accordingly. This is why Peaking Index is so useful in training planning.

Compared to cycling or running where objective data is used to calculate workloads, it is nearly impossible to objectively calculate workload in team sports, since we are doing strength training, practices, speed, endurance, etc. We just can’t sum apples and oranges. One concept that might be useful could be subjective indicators like session-RPE. You can find more about subjective indicators in the Usage of subjective indicators in monitoring and programming of training article.

Speaking of weekly loading, it is important to mention that the bars on the 8-weeks pre-season plan graph are not absolute, but relative to peaking index, training block and microcycle type.  Thus adjustment microcycle in the Aerobic Power block can be more stressful than loading microcycle in the Base block.

Content of the blocks

In the table below is the listed content of the blocks from the physical preparation standpoint.

	Base Block	Aerobic Power Block	RSA Block
General Goals	Increase in Aerobic Capacity and Strength	Increase in Aerobic Power (VO2max, vVO2max)	Improvement in RSA, glycolytic power/capacity and fatigue toleration
Duration	3-5 weeks	2-4 weeks	1-3 weeks
Speed	Acceleration, Hills	Lower volume: Max speed, Acceleration	RSA Lower volume: speed/acceleration
Explosive strength	Deceleration, low intensity plyos, explosive, reactive	Lower volume: explosive, reactive	Lower volume: Low intensity plyos
Strength	Strength Higher reps (progression)	Lower volume: Strength lower reps	Lower volume and intensity (-10%) Strength lower reps
Aerobic power/capacity	Aerobic capacity Sweet spot Tempo 8v8-5v5	Aerobic Power Billat Intervals 3v3-4v4 Lower volume: Aerobic Capacity	Lower volume: Aerobic Capacity
Glycolytic power/capacity	None	None	RSA 2v2-3v3 possession Shuttles

Even if the pre-season follows a general template there should be some time for more individual work on players’ weaknesses, yet this depends whether we are talking about starter or bench guy, pro or developmental.

Planning of the microcylces

Now when we have global picture it is easy to plan individual microcycles. What I usually do is get some pre-planned models of the microcycles for a given training block, but plan from week to week, maybe a week or two in advance taking into account the global plan. It is impossible to plan every workout for the whole pre-season since you don’t know in advance what will happen and how are athletes going to react. Yet, you should have a template or model.

For microcycle and training session planning I highly suggest getting Block Periodization by Vladimir Issurin. Issurin outlined numerous planning principles of the training sessions and microcycles, and some of them are compatibility of the motor abilities and optimal readiness for development of each. The following graphs are based on Vladimir Issurin’s book.

Optimal readiness for developing certain abilities

Training compatibility of motor abilities development 

It is of crucial importance to take those into consideration when planning microcycles and training sessions. Sometimes it is impossible to follow the guidelines and some compromises should be made.

Technical training sessions

As for technical/tactical training sessions (TE/TA) there are certain models, but before I present them it is important to classify the training exercises/method used in technical and tactical training sessions.

Competitive (CE)	10v10 on normal field 10v10 with tasks Friendly games Official games
Specialized developmental (SDE)	10v10 to 1v1 games with constraints with the aim of emphasizing/developing certain technical, tactical, strategical element on normal or reduced field size
Specialized preparatory (SPE)	Pre-set play (i.e. 4v0) Technical drills and polygons
General preparatory (GPE)	Ball control Technique correction Off-the ball movement mechanics

There are two types of TE/TA sessions: ordinary and complex. Ordinary training session is when only soccer practice is done and complex training sessions are when soccer practice is combined with physical preparation. The design of complex training sessions is dependent of the goals of physical preparation part of the workout (mostly energy system used), thus both parts need to be ‘integrated’. In the table below there are couple of models that could be used as an example

Ordinary	Complex (ATP/CP)	Complex (Aerobic)	Complex (Glycolysis)
General Warm-up Specific Warm-up (GPE, SPE) SDE exercises/methods SPE exercises/methods SDE exercises/methods CE exercises* Cool down * This model is based on Teaching Games for Understanding (TGfU) where you start with the game, isolate specific aspect, and end with a game to ‘integrate’ learned	General Warm-up Specific Warm-up (GPE, SPE) Speed and Explosive strength (GPE, SPE) SPE exercise/methods SDE exercise/methods Strength (GPE, SPE)  Cool down	General Warm-up Specific Warm-up (GPE, SPE) SDE exercises/methods SPE exercises/methods SDE exercises/methods Aerobic capacity/power games (SDE) Aerobic capacity/power games (SPE, GPE) Cool down	General Warm-up Specific Warm-up (GPE, SPE) RSA Glycolytic power/capacity  (SPE, GPE) Glycolytic power/capacity  games (SDE) CE exercises* Cool down * The aim is to purposefully induce fatigue to practice CE in fatigued state

8-weeks pre-season template

Although I will not cover microcycle templates (models) for each training block (and phase: preparatory, competitive and transition) and type, I will provide an 8-weeks pre-season template based on the solution of the three training blocks. Microcycle models will be covered in the in-season planning article if I decide to write that one down.

The planning process basically involves vertical integration of the training blocks, peaking index (PI), microcycle type and stress level.

For such a purpose we are going to design a table that integrates all the mentioned factors.

MC	Block	PI	Stress	Mon	Tue	Wed	Thu	Fri	Sat	Sun

The next step is to fill the table with MC, Training block, Peak Index (PI), stress level and dates, along with putting factors like scheduled travel, camps, medical check-up, testing and non-training days and friendly games.

MC	Block	PI	Stress	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Base Block	4	A	Mon 10. Jan	Tue 11. Jan	Wed 12. Jan	Thu 13. Jan	Fri 14 Jan	Sat 15. Jan	Sun 16. Jan
2		3	L	Mon 17. Jan	Tue 18. Jan	Wed 19. Jan	Thu 20. Jan	Fri 21. Jan	Sat 22. Jan	Sun 23. Jan
									Friendly Game
3		3	L	Mon 24. Jan	Tue 25. Jan	Wed 26. Jan	Thu 27. Jan	Fri 28. Jan	Sat 29. Jan	Sun 30. Jan
									Friendly Game
4	Aerobic Power	3	A	Mon 31. Jan	Tue 1. Feb	Wed 2. Feb	Thu 3. Feb	Fri 5. Feb	Sat 5. Feb	Sun 6. Feb
									Friendly Game
5		3	L	Mon 7. Feb	Tue 8. Feb	Wed 9. Feb	Thu 10. Feb	Fri 11. Feb	Sat 12. Feb	Sun 13. Feb
									Friendly Game
6		3	L	Mon 14. Feb	Tue 15. Feb	Wed 16. Feb	Thu 17. Feb	Fri 18. Feb	Sat 19. Feb	Sun 20. Feb
									Friendly Game
7	RSA	3	I	Mon 21. Feb	Tue 22. Feb	Wed 23. Feb	Thu 24. Feb	Fri 25. Feb	Sat 26. Feb	Sun 27. Feb
									Friendly Game
8		2	PC	Mon 28. Feb	Tue 1. Mar	Wed 2. Mar	Thu 3. Mar	Fri 4. Mar	Sat 5. Mar	Sun 6. Mar
									OFC. TEST GAME
9	COMP	1	C	Mon 7. Mar	Tue 8. Mar	Wed 9. Mar	Thu 10. Mar	Fri 11. Mar	Sat 12. Mar	Sun 13. Mar
									GAME

With friendly games it is important to provide certain progression in minutes played. Now, with this filled it is easy to continue with individual sessions based on templates (which I haven’t provided though). Maybe you will not agree with the design/progression, but just keep in mind that this is only example.

MC	Block	PI	Stress	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Base Block	4	A	Mon 10. Jan	Tue 11. Jan	Wed 12. Jan	Thu 13. Jan	Fri 14 Jan	Sat 15. Jan	Sun 16. Jan
				Speed Explosive TE/TA	TE/TA 8v8-5v5	TE/TA Sweet spot	Speed Explosive TE/TA	TE/TA 8v8-5v5	TE/TA Sweet spot	Rest
				TE/TA Strength	TE/TA Tempo		TE/TA Strength	TE/TA Tempo
2		3	L	Mon 17. Jan	Tue 18. Jan	Wed 19. Jan	Thu 20. Jan	Fri 21. Jan	Sat 22. Jan	Sun 23. Jan
				Speed Explosive TE/TA	TE/TA 8v8-5v5	Speed Explosive Strength	TE/TA 8v8-5v5 Sweet spot	TE/TA Strength	Friendly Game	TE/TA Sweet spot
				TE/TA Strength	TE/TA Tempo		TE/TA Tempo
3		3	L	Mon 24. Jan	Tue 25. Jan	Wed 26. Jan	Thu 27. Jan	Fri 28. Jan	Sat 29. Jan	Sun 30. Jan
				Speed Explosive TE/TA	TE/TA 8v8-5v5	Speed Explosive TE/TA	TE/TA 8v8-5v5 Sweet spot	TE/TA Strength	Friendly Game	Rest
				TE/TA Strength	TE/TA Tempo	TE/TA Strength	TE/TA Tempo
4	Aerobic Power	3	A	Mon 31. Jan	Tue 1. Feb	Wed 2. Feb	Thu 3. Feb	Fri 5. Feb	Sat 5. Feb	Sun 6. Feb
				Speed Explosive TE/TA	TE/TA 4v4-3v3	TE/TA Tempo	Speed Explosive TE/TA	TE/TA 4v4-3v3	Friendly Game	Rest
				TE/TA Strength	TE/TA		TE/TA Strength	TE/TA
5		3	L	Mon 7. Feb	Tue 8. Feb	Wed 9. Feb	Thu 10. Feb	Fri 11. Feb	Sat 12. Feb	Sun 13. Feb
				Speed Explosive TE/TA	TE/TA 4v4-3v3	TE/TA 8v8-6v6 Sweet spot	Speed Explosive TE/TA	TE/TA 4v4-3v3	Friendly Game	Rest
				TE/TA Strength	TE/TA Billat intervals		TE/TA Strength	TE/TA Billat intervals
6		3	L	Mon 14. Feb	Tue 15. Feb	Wed 16. Feb	Thu 17. Feb	Fri 18. Feb	Sat 19. Feb	Sun 20. Feb
				Speed Explosive TE/TA	TE/TA 4v4-3v3	Friendly Game	TE/TA	TE/TA 4v4-3v3	Friendly Game	Rest
				TE/TA Strength	TE/TA Billat intervals		TE/TA Strength	TE/TA Billat intervals
7	RSA	3	I	Mon 21. Feb	Tue 22. Feb	Wed 23. Feb	Thu 24. Feb	Fri 25. Feb	Sat 26. Feb	Sun 27. Feb
				Speed Explosive TE/TA	3v3-2v2 TE/TA	Friendly Game	RSA TE/TA	3v3-2v2 TE/TA	Friendly Game	Rest
				TE/TA Strength	Shuttles TE/TA		TE/TA Strength	Shuttles TE/TA
8		2	PC	Mon 28. Feb	Tue 1. Mar	Wed 2. Mar	Thu 3. Mar	Fri 4. Mar	Sat 5. Mar	Sun 6. Mar
				TE/TA Sweet spot	Speed Explosive TE/TA	3v3-2v2 TE/TA	TE/TA	Tone TE/TA	OFC. TEST GAME	Rest
					TE/TA Strength	Shuttles TE/TA
9	COMP	1	C	Mon 7. Mar	Tue 8. Mar	Wed 9. Mar	Thu 10. Mar	Fri 11. Mar	Sat 12. Mar	Sun 13. Mar
				Rest	Speed Explosive TE/TA	TE/TA 8v8-5v5	TE/TA	Tone TE/TA	GAME	Rest
					TE/TA Strength	TE/TA Tempo

And that’s it. Sometimes, or most of the times, it is not necessary to plan training sessions in advance this far, and we are for sure going to change thing or two, or even more. If the athletes are too fatigued, sometimes it is better to give a day off or an easy day instead of going by the paper and following it to the letter. Thus, consider this only as an example.

I might write another part on the in-season training and how to continue this 8-weeks pre-season plan into in-season in due course.


Till then start training:

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