Periodization training. Pre-season is a development stage

Periodization
and Training during the Football Season/Year

How will our
midfielder train pre-season?

Pre-season is the days weeks and months before the
competitive season starts, which for us is the Barclays Premier League as well
as the FA Cup and the Carabao Cup and possibly the Champions League or Europa
League depending on qualification. During pre-season our midfield player should
build up fitness and train the correct training zone which is specific to match
play as well as doing ball work and development and a couple of pre-season
games.

During the first few weeks of pre-season, the main focus is
to build up aerobic fitness, stamina, speed, strength and agility, which are
all key elements to match play in football. To avoid tedium and boredom, a
little bit of ball work is incorporated to disguise the running and fitness
work and also keep the mind switched on and focus. (Nike Academy FC, 2014) To help with testing
and training we should make our midfielder wear a heart rate monitor to make
sure he is hitting the heart rate zones for improvement and the heart rate
zones that are commonly hit during a match. Otherwise, there will not be any
improvement in stamina. It is possible to work out what heart rate zones they
should be working in by using the Karvonen Method. In this method, you use a
performer’s maximum heart rate and their resting heart rate. Then you minus the
RHR (resting heart rate) from the MHR (maximum heart rate) and times that
figure by the intensity percentage you want to reach plus their resting heart
rate to find out the training zone of the heart rate to improve stamina, which
is between 60% and 80%. (Wood, 2010)

For example, this is how we would work it out for Bristol
City FC centre midfielder Korey Smith who has a maximum heart rate of 202bpm and
a resting heart rate of 42bpm.

 

 

 

 

Another aspect that should be worked on is strength training.
Pre-season is a development stage and it is important to build and improve the
quality of muscles as well as increasing the strength and its power capacity so
injuries are less frequent. Both lower body strength and upper body strength
should be worked as in football, the demands are much higher, most players are tall,
strong and powerful and having core stability and great leg strength will be
the difference with our players holding their own and shrugging opposition off
the ball in a tackle/challenge. (Nike Academy FC – Craig Turner, July 2014)

The final aspect that should be worked on is a players speed
and agility. Speed is a fundamental part of football and could be the
difference between winning the ball and scoring lots of goals. Sprinting drills
should be done in such a way to mimic the game, so should be repeated sprints
with little rests but still enough time to allow the energy systems to
recuperate. During this, a player should be examined and recorded to see how they
can develop their sprinting technique and what muscles they can strengthen to
become faster. (Nike Acadamey FC – Craig Turner, August 2014)

Then as we reach the end of pre-season a couple of friendly
matches should be played to get our midfielder to full match fitness, work on
tactics and prepare him for the long season ahead, which will hopefully be a
successful season.

Will the training
differ during peak-season?

During this time they will be heavily competing in lots of matches
and obviously rest will be very important. It is important not to overload them
too much however fitness levels should be maintained otherwise they will start
performing badly in matches as they aren’t fit enough. Also tactics and a
variety of skills should be worked on so they go into each match well prepared.
Also it is important to study and watch the opponents and work on tactics and a
game plan to have the best chance of winning. On the day leading up to a match
and the day after it is important that they work less intensely to rest their
legs and recuperate ready for the game. (BBC Bitesize, 2014)

What should our
midfielder do in post-season?

Post-season is the time period of around 4-5 weeks where
there is no team training and the season is over. This time is important as a
player needs this time to distract their minds from football so they come back
even more hungry and motivated to play next season. During post-season it is
important that our player rests but keeps up general fitness by doing low
intensity exercises such as swimming or riding a bike. That way they come back
to pre-season fit. This way pre-season is better and more beneficial as time at
the start isn’t wasted getting fitness improved; a player should come to
pre-season fit, not to get fit.