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Volume/Intensity Planification Methods:
How to adjust the volume (How long should my workout be?) with the intensity (How hard, in percentage of my maximum capacity, should my workout be?) 
 

Wave model:
Consist in microcycles with alternated light and progressively heavy weeks.

 
In this example, the week 13 would be for Testing or Competition

Stair Model:

Planification of TRAINING

Or the art of time management…

Periodization is another word for planification when applied to training for sport.  The conditioning program must be designed so that you achieve a peak performance at a due date.

Not only breaking down a training plan will make it more manageable for you and your coach, but the combination of the gradually increased workload, and adequate resting periods, will increase your body’s functional efficiency and its work capacity.  A good training process is divided in 3 different phases: a preparatory phase, followed by a competitive phase and finally a transition phase. Each phase is composed of long cycles (macrocycles) and short cycles (microcycles) with different goals.

Keep in mind that the human body can physiologically peak only 2 to 4 times per calendar year, and not successively...

Decompensation/Surcompensation

The decompensation is the phenomenon by which the human body, during physical exercise, will deplete most of his energy stores. As the athlete recovers between training session, and if he gets enough resting time; substrates stores will replenish, exceeding their initial values. A training method is then designed to take advantage of such extra energy available. This is called Surcompensation.

Numerous studies have proved effects of surcompensation on ATP, testosterone, proteins stocks etc…Compensation/Surcompensation is also one of the bases of interval training.

Physiological bases of training
Improvement of the capacity by the use of the surcompensation process

Workouts W1,W2,W3…W9 bring the athlete to the state of exhaustion. Rests R1, R2, R3 allow the surcompensation process. This results in a progressive increase of the general energetic capacity level (IMP on the graph).

W1, W2, W3 and R1 form a microcycle.

At soccerconditioning.com we not only make you sweat on work out days but we also plan the rest that your body needs to benefit from hard training.

Work hard but rest hard too!

Therefore soccerconditioning.com will help you be ready for D-Day!
 

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