4-Week In-Season Stamina Booster Programme for Footballers, Lecture notes of Low Power Electronic Systems

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STAMINA IS YOUR CAPACITY TO MAINTAIN A SET WORK RATE

OVER A GIVEN PERIOD OF TIME…

…In relation to football, we are talking about the ability to continually produce short bursts of effort or speed, followed by spells of recovery, for 90+ minutes.

Given the nature that the energy systems are used in a football match, we will be training the aerobic, anaerobic and ATP-CP systems in unison throughout every session. The multi- directional nature of football is also pivotal to include in stamina training.

It’s as much about conditioning your joints to be able to handle the forces and angles which will be placed upon them throughout a match without breaking down as it is about conditioning your energy systems. It doesn’t matter how good your stamina is if you’re in the stands injured.

The most energy-sapping movements in football are: bursts of speed, changes of direction, landing and pushing off as well as stop-starts. Being able to repeatedly perform these actions without a drop in intensity throughout a match will greatly increase the impact you are able to have, and this will be our focus. There’s no point in being able to run for 90 minutes if it’s only at one pace and your body can’t handle high force without risking injury.

This is a mistake which you’ll see many players making, training to last the duration of a match rather than the pace. Being able to run for 90 minutes, non-stop, in a straight line, at a steady pace is simply training your aerobic system. Of course, aerobic fitness plays an important part in your ability to recover between intense actions, but we can still train that quality whilst training other crucial elements of performance too.

This is a 4-week, in-season stamina booster programme.

You should follow this programme if you want to focus on increasing your stamina only, over the next 4 weeks alongside your team training and matches. Please do not add other elements of the full programme to this 4-week period, it may hinder your results and lead to over-training, more on this later. However, if you would like to maintain gains in strength, stamina and speed simultaneously, you should follow our in-season programme instead.

L E T ' S G E T S T A R T E D

To be quick, sharp and fast in their movements, which include: accelerations, decelerations, turning, lateral movements and reaching top speed as quickly as possible. To be able to maintain a high intensity for 90+ minutes consistently. To be able to cope with the energy demands of the various team tactics they come up against and are asked to perform (counter attacking vs possession-based styles for example). To train for the intensity and pace of the game rather than the duration. Being able to last 90 minutes at jogging pace will not benefit you in a fast-paced game. To avoid continuous, steady state training methods. These do not satisfy the needs of the game; football is multidirectional and stop-start in nature. We must condition the joints to be able to cope with the forces and positions they will experience on the pitch at the same time as training the energy systems. Something like a 5k run is a sub-optimal use of your training time.

FOOTBALLERS NEED:

Your team training & matches The sessions from this programme Additional injury prevention work

Each stamina session in this programme will be structured as follows:

WARM UP + MULTI SPRINT STAMINA + SPEED

REPEATABILITY + COOL DOWN

This programme is designed to focus on significantly increasing your stamina in the next 28 days, during the season. The only activities you should be doing during this period are:

Do not follow any other programmes alongside this during this 4-week period. Doing so will likely lead to over-training and hinder your adaptations to the programme. The only strength- based work you should do is your low intensity injury prevention work.

Track yourself every day using our tracking system or equivalent Ensure great nutrition Get enough sleep Continue working on your mindset

The best time to do these sessions is straight after your team training sessions. You are already warm, out on the pitch and can capitalise on the fatigue you have already built up whilst also getting the same amount of recovery time. If that’s not possible, any other time of the day as far away from team training as possible is your plan B. If you use plan B, be sure to sufficiently refuel before team training.

For maximum results be sure to also:

THERE ARE 4 SESSIONS PER WEEK, 3 REST DAYS PER WEEK,

REPEAT FOR 4 WEEKS USING THE REPS & SET

PROGRESSIONS OUTLINED BELOW.

T H E P R O G R A M M E

If you are at a stage of the season where your fitness is towards its peak, you may wish to start the multi-sprint stamina training element further along the programme to make sure you are challenging yourself, or start from week 1 but try to perform each rep at 100% intensity. You could also add a goal (if you have one) to the end the drill to incorporate some shooting or technical accuracy whilst fatigued. Remember that the maximum required reps for this type of training is 72 runs split into sets of a maximum of 6 reps.

For speed repeatability, a maximum of 20 runs per session will always be sufficient, but you can decrease the recovery time between reps/sets to increase intensity. Remember that you are aiming to repeatedly produce your top speed as fatigue kicks in. 'Rest' days are just days off from this programme, these days are likely to be filled with your team training commitments and active recovery work. You can alter the schedule to fit your week.

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