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In Depth Critical Analysis Of A Training Programme By Sos Executive Personal Training Company

 

As the founder of cardiff kettlebell boot camp and a highly successful cardiff personal trainig company the author is experienced enough to critically analyse any conditioning programme.

The aim of this article is to give an in depth analysis of a training programme. It will address the structure; in terms of the periodised year into “macro”, “meso” and “micro” cycles. It will focus on the physiological requirements of the sport and the types of training for these aspects (e.g. weight training for strength), it will also look at the short, intermediate and long term goals in conjunction with the programme. The report will  provide detailed information on principles such as; specificity, adaptation, overload and the need to peak at certain times of the season. These are vital principles that must be considered in the formulation of any training programme.

 

The training programme (see Appendices) being monitored is for Newport County for the 2006-07 season. The programme is divided into seven areas:

 

• The season overview (Appendix A)
• Overview of goals of the programme (Appendix B)
• Periodised training for Strength, Cardiovascular fitness, Speed and Technical Training (Appendix C)
• Off-season training (Appendix D)
• Early Pre-season training (Appendix E)
• Late Pre-season training (Appendix F)
• In-season training (Appendix G)

 

Newport County Football Club are a semi–professional club and during pre season trained three times per week and in season train twice per week. The implementation of the training programme therefore requires the individual to train in their own time.

 

Newport County play in Conference South. This league is only two off League 2.  The standard of football is of a high standard with many teams in the league being professional. The league is extremely physical with many teams adopting a direct style of play. 

 

This particular programme is for Sam O’Sullivan. Sam is a versatile player and can play on either wing or upfront. These positions are somewhat different in terms of the physical fitness components and technical skills required.

 

“The greatest distances are covered by midfield players who have to act as a links between defence and attack….The greatest distances found sprinting were in strikers”(Reilly, 2003, p.61)

 

This training programme should therefore provide training that mimics that of a game for both a winger and a striker

 

Goals of the Training Programme

 

“Goal setting is an extremely powerful technique for enhancing performance, but it must be implemented correctly”. (Weinberg et al, 1999, p.309)

 

The outcome goal of Newport County for the current season is to have a top six finish in the league. This goal applies to all staff, including the Chairman, manager, coach and players and is therefore the outcome goal of the programme. This goal would ensure that Newport were in a play-off position and therefore in contention for promotion

 

“Outcome goals focus on achieving a victory in a competitive contest”. (Weinberg et al, 1999,p.106)

 

 There are various goals in relation to the main outcome goal. The goal of the team was simply to prepare in the best possible way for the forthcoming fixtures with the aim of winning every game. Individual goals were set and if achieved  then collectively the players were aware that the team would be successful. The individual goals for Sam will be discussed further in the assignment.

 

The overall goals of the training programme were to improve two areas. The two areas are:

• Physical components of fitness of the player
• Technical ability of the player

 

The training programme focuses primarily upon the player’s physical conditioning.

This is due to Newport being a semi professional club and only training twice per week during the season. Technical sessions during the season are designed towards improving the structure, organisation and team tactics. It is the player’s responsibility to follow the programme and to maintain their fitness levels, so that the team sessions can be used for technical and organisational purposes.

 

Individualised goals were provided for Sam in regards to the training programme at the end of the 2005-06 season, in preparation for 2006-07 (Appendix B). These goals were divided into short term, medium term and longer term goals and were for the team as a whole while also being individualised to the specific physical components of the individual. The goals in regards to the programme varied with objective goals, outcome goals and performance goals.

 

“An objective goal is the desire to attain a specific standard of proficiency on a task, usually within a specified time”. (Weinberg et al, 1999,p.306)

 

The short-term objective goal of the off-season “meso cycle”, was for the player to recover from the previous season with light training, just simply to maintain base fitness and rest. The main focus was on enjoyment and recovery.

 

The rest period could also be used as a time to work on technical ability/weaknesses. As a result of performance profiling meeting, between the fitness coach, manager and Sam the technical weakness that was pointed out was the accuracy of the player’s weaker foot. The off-season was the time that these skills were practised with low intensity work focusing on improving technical ability. Improving technical ability by the start of pre-season is an example of a performance goal that was set.

 

“Performance goals focus on achieving standards based on ones own performance, not the performance of others”. (Weinberg et al, 1999, p.306)

 

As the off-season progresses, the weight-training programme begins with the focus upon hypertrophy. The long-term goals of the off-season was to improve the muscle mass in the lower limbs, this is due to Sam having an extremely strong upper body and weaker lower body. This was prevalent as Sam could push more with his chest (100 kg x compared to what he could squat (100 kg x 6). Another goal was to improve speed over 40 metres.

 

The goals to improve leg strength and speed are interlinked, as “strength is considered as the road to speed” (Boyle, 2004, p.11)

 

 The goal set for early pre-season was to return to club training in better physical condition compared to the previous year. This goal is directly attributed to the fitness test results. The fitness tests are:

• 40 metre sprint
• Bleep Test
• Vertical Jump
• Press ups per minute

 

The regular testing allows the fitness coach and players to monitor the attainment of overall goals at the end of the season. If a player is not on target to achieve their goals then individual adaptations will be made, such as extra sets, extra repetitions, a change of exercise or an extra session dependent on how near or far the player is in achieving the goal.

 

The training programme aims to ensure that the athletes are physically and psychologically prepared for the coming season.

 

“Regular exercise is associated with reductions in anxiety and depression and increased self esteem” (Weinberg et al, 1999, p.354)

 

This emphasises that the training programme will have positive effects on psychological as well a physiological well being.

 

In working towards the attainment of physiological goals the player must have several physical and psychological qualities. In Sam’s case the off-season goal of increasing hypertrophy in the lower limbs requires several qualities. These include a strong cardiovascular base fitness, suitable body composition, adequate strength and power to actually lift heavy weights in order to increase size and sound understanding of exercise technique. These are essential in order to cope with the physiological demands placed upon the body during this period. Psychological qualities such as determination, self-motivation, decision making and discipline are vital in the attainment of goals.

 

 

The Training Programme

 

 The season is periodised into four sections are:

 

• Off season
• Early Pre Season
• Late or Specific Pre Season
• Competitive Season

(These periods are colour coded in Appendix A)

 

Each period is a conjunction of many “micro” cycles lasting one week and a few “meso” cycles, lasting between 4-6 weeks

 

In 1980 Dick gave a simple and functional definition of periodisation theory when he described the process as being;

 

“…an organised division of the training year in pursuit of basic objectives of training”.

 

The training programme is fifty-two weeks long and begins in the off-season. The programme develops the specific physical attributes needed for soccer.

 

“The game of soccer places varying physiological demands on performers. Fitness in a soccer-specific context refers to a range of individual characteristics that is a composite of many attributes and competencies”

(Reilly 2003, p.21)

 

Taking this into consideration the training programme hopes to improve and have a positive effect upon the following physical attributes that are extremely important for football:

• Speed and agility – Soccer is a speed and power sport. Usually the best players or top performers are the most efficient and explosive movers. Speed and agility are the qualities prized in almost any speed and power sport. (Boyle, 2004, p7) Speed is vital in soccer. This is evident from what Stanley Mathews once said,

 

“The secret of soccer was not pace, but a change of pace”. (Wilkinson et al, 2000, p.111)

 

• Strength and Power – Power maybe the most important factors in sports performance because the ability to produce force in a brief amount of time is vital to most sport skills (Newton, Kraemer, and Häkkinen, 1999). Power is evident in soccer when jumping for a header, accelerating and winning a fifty/fifty challenge.

 

“Strength is vital to power development and is crucial to all sports for potentially different reasons” (Foran, 2001, p.6)

 

Sam needs strength to hold the ball up and shield the ball from defenders when he is playing as a striker.

 

• Balance – This is important for Sam when dribbling at high speed and attempting to evade opponents.

 

• Aerobic Fitness – The cardiovascular system is involved with a lot of bodily functions. This includes the delivery of oxygen and nutrients, removal of carbon dioxide and metabolic by products from muscle and other tissues, transportation of compounds to the liver and other organs. Thus, enhancement of the cardiovascular system increases the overall physiological function of the athlete. (Foran, 2001, p.9) An example of where the anaerobic system is important for Sam is when he is playing as a winger and must get box to box. A strong aerobic system will help him recover between these long runs.

 

• Anaerobic Fitness – This is, “the ability to reproduce athletic movements (e.g. sprints) at a relatively high percentage of maximal power output” (Foran, 2001, p.9). This is vital for both a winger and striker in football as research by Reily and Thomas (1976) shows that these two positions are the ones that incorporate the most high intensity sprints.

 

In order to achieve these goals the;

 

“Fitness training has to be multi-factorial in order to cover the different aspects of physical performance in soccer”.

                                       (Bangsbo 2003, sited in Reilly et al, 2003, p.47)

 

A vital fitness component has been neglected in the programme. No flexibility sessions have been included in the programme. This will be discussed further, in the discussion section.

 

These physical components are not all trained at the same time, but are all interlinked, with one “meso” cycle progressing onto another. e.g the first resistance training “meso” cycle focuses on general strength and core stability, while the second focuses on maximal strength. The transitions of the resistance programme can be seen below. (Figure 1)

 

 

Figure 1: Progressions of resistance training from U.W.I.C Blackboard (Year 2 Coaching Science Lecture)

 

The weight training programme and the volume that it accumulates to is monitored and corresponds with the speed programme – there is a transition from maximum strength to explosive strength/power the speed sessions also become more powerful with shorter sprints and more explosive movements such as bounding over high hurdles prior to the sprints. This activates the muscles in a way that is extremely specific to football as the exercise is similar to jumping up to win a header and sprinting away on landing to try and regain the ball.

 

Certain physical components are interlinked into one session: e.g. where as in pre season there are specific speed sessions (e.g. 6 x 40 metre sprints), agility (e.g. S.A.Q. ladder work) and anaerobic sessions (e.g 12 minutes of 60 metre sprints, 3:1 work ratio), during the season these will be merged as one, with sessions including speed and agility working at a high intensity with short rest periods therefore working the anaerobic system. During the season the aim is to maintain speed and agility gains from pre season. This is achieved by spending only a small amount of time upon it. As a result speed and agility work is often used as the final progression of a warm up before going into the technical sessions.

 

Some speed sessions were conducted in the off-season with the player’s goals to improve their speed. Certain sessions therefore focused on increasing stride rate (down hill running on a 1-3% decline) and others on increasing stride length (up hill running, stairs, deep water running, sleds, chutes and bungees). (Appendix D)

 

The main speed focus is in early pre season where the aim is to improve maximum speed. As pre-season progresses the speed work becomes game specific with shorter sprints and shorter recovery time. Speed work also begins to link in closely with anaerobic work and agility.

 

The season overview (Appendix A) and the periodisation  of physical components (Appendix C) shows that goals of the “meso” cycles, maybe repeated but this does not mean that activities used for addressing these goals will be repeated. Depending on the lifting experience and the physical mechanics of the player more advanced exercises such as snatches or overhead squats may be incorporated into the programme depending on the particular goals of the “meso” cycle.

 

 

Discussion

 

Sam O’Sullivan’s training programme supplied by Newport County Football Club is seen as highly structured and organised. There are however, upon close inspection certain aspects that can be improved. In critiquing the programme certain principles are going to be monitored. These are the specificity of the programme, overload within the programme, adaptations over time and also periodisdation allowing the individual to peak at certain times of the season.

 

Barbell, dumbbell and body weight exercises are specific to soccer as they increase proprioceptive input (internal sensory feedback about position and movement) and therefore there is a decreased risk of injury when playing soccer. In terms of specificity the resistance training programme is relatively specific including; multijoint movements (e.g. military press, front squat).

 

“Single joint movements that isolate a specific muscle are very non functional. Multi-joint movements which integrate muscle groups into movement patterns are very functional” (Gambretta and Gray 2002, paragraph 13)

 

The number one goal of a strength and conditioning training programme is injury reduction. From this viewpoint the training programme is extremely functional and therefore specific to the needs of soccer. In the modern game players need a training programme that helps develop the strength and balance needed to perform on unstable surfaces such as grass and artificial turf. This is achieved in the programme by periodising the year into “micro”, “meso” and “macro” cycles. Between 1st May – 1st June the resistance programme focuses upon core stability. This is an example of a “meso” cycle. This cycle involves training sessions where single limb movements are used. These exercises include; one legged squats, one legged dumb bell shoulder press and single arm dumbbell chest press. Exercises are conducted on a swiss ball or a B.O.S.U. therefore providing extra instability.

 

The importance of stability training in training programmes is emphasised by Gambetta and Gray (2002, paragraph 8);

 

“Training programs need to introduce controlled amounts of instability so that the athlete must react in order to regain their own stability”

 

This is due to;

 

“Surfaces such as grass, artificial turf, or ice do not provide a consistent, stable platform on which to perform. The ability to display strength in conditions of instability is actually the highest expression of strength” (Boyle, 2002, p.3)

 

In terms of specificity, two exercises to critique in the resistance programme are the leg extensions and the hamstring curls. In the leg extensions the muscle action and nervous system pattern is never employed when walking or running.  A training programme built around actions that do not occur in the sport is not specific. Sam is also performing the leg extension sitting down and with both legs. There is therefore a high possibility as a result that his stronger leg will take more of the load providing a possibility of a muscle imbalance. The seated hamstring curl is another exercise that is extremely not specific to the sport of soccer. Russians are performed during the programme and are far more specific. Also in working the quadriceps the front squat is far more specific exercise. The key in designing a training programme is one that truly prepares the athlete for their sports. These two exercises do not do this, as how often do you sit down in football?

 

Periodisation and peak performance are two influential areas in whether a particular training programme is classified as effective or not. Newport County’s periodisation scheme works around peaking for the Christmas period where there are a large amount of games in a small period of time and for the end of the season when there are cup finals and play offs. The intensity within the “meso” cycles is gradually reduced as goals are changed from strength to power and fitness becomes soccer specific with soccer intervals.

The programme can also be seen to align to peaking for weekend games by having the day before a game off to rest and mentally prepare.

 

During the off-season and in early pre-season there is a focus on improving aerobic endurance.

 

“For years coaches have been trying to improve the aerobic capacity of explosive athletes. The end result seems to be an athlete with a higher oxygen uptake but no real change in performance. Training programs designed in this way improve the athletes ability to work at a sustained pace in a sport that do not require a sustained pace” (Boyle, 2004 p.9)

 

In terms of specificity the cardiovascular training in the programme is not specific. Soccer player may run five miles in a match, but it does not make the aerobic v anaerobic debate contestable. At what speed is the ratio of sprinting to standing and in what time period? Soccer players are not in constant motion. The advocates of aerobic training never point as training as a way to improve performance, only as a way to improve recovery. The goal of the training programme is to improve performance. The training programme should therefore consist of Fartlek runs or interval runs in early pre-season as opposed to 12 minute or 3km runs at a sustained pace.

 

A soccer match is a series of sprints, jogs, and walks that occur over 90 minutes with all the activity according to Reilly (2003) contributing to 10,104 metres in the English Premiership.

 

 

Figure2: Relative distances covered in different categories of activity for outfield players during soccer match-play (Data from Reilly and Thomas, 1976)

 

The work rate is determined to a large extent by the positional role of the player. “The greatest distance is covered by midfield players who have to act as links between defence and attack” (Reilly et al, 2003 p.61). This is one of the positions that Sam can play. “The greatest distances covered sprinting were found in strikers” (Reilly et al, 2003 p.61) This being the other position that Sam plays.

 

The cardiovascular training should be specified to the position of the player as each position is different in term of the physiological demands required. This does not occur in the programme as all players perform cardiovascular, speed and resistance programmes together.

 

According to the work of Jens Bangsbo;

 

 ”The mean duration of a sprint during Danish top class matches is only two seconds or about seventeen yards” (Bangsbo, 1994, p.111)

 

Bangsbo’s results would explain the training of Sir Stanley Matthews who always said;

 

 ”the secret of soccer was not pace, but a change of pace” (Wilkinson et al, 2000, p.111)

 

The overload and adaptation principles do comply with the training programme. This was emphasised earlier in the previous section, with exact “meso” cycles (e.g. strength) being repeated throughout the training year, with increased load. The increased load is the overload principle and as a result of that training load changing an adaptation occurs.

 

The cardiovascular training in late pre-season is extremely difficult, the 12 minute run of 60 metre sprints with a 3:1 rest:work ratio is an example of including the overload principle into the cardiovascular programme. The 60 metre sprints are far more than the average 17 yard sprint in a game. However as pre-season progresses the overload should move away from the length of the sprints towards the duration of exercise and also number of sprints. An example of a more specific interval session focusing on overload could be 30 minutes of 15-20 metre sprints with a 3:1 rest:work ratio.

 

The programme should also focus upon sport specific speed. Speed in soccer consists of:

• Acceleration
• Deceleration
• Re-acceleration
• Changing direction
• Evasive running
• Maximum speed

 

The only time re-acceleration, deceleration, changing direction is practiced is in small sided games. This however is arguably the most specific form of training – actually playing football. Small sided games could also be conditioned to improve anaerobic fitness. 3v3′s could be used with conditions placed upon the game such as each player can only tackle one opponent. This man to man marking system would undoubtedly increase the amount of distance covered and intensity of the game. Heart rate monitors could be placed on players during these sessions to test the aerobic/anaerobic zone the players are playing within. These heart rate readings would then justify whether specific conditioning was needed after the games. Undoubtedly if a coach gave players a choice of a 3v3 or interval running the players would choose the 3v3, and if the aims of cardiovascular fitness were emphasised players would work extra hard to ensure they were in the required training zone, in order to avoid somewhat boring interval running.

 

 These small games would be more soccer specific providing not only anaerobic fitness, specific speed and technical skill but also decision making and communication between team mates.

 

The importance of the heart rate zone that players are training within is vital. Too much aerobic training can diminish the magnitude of gains in muscular power, speed and strength (Fleck and Kraemer 1997; Kraemer at al. 1995). Efforts should therefore be put in place to test the training zone of players.

 

Another critique of the training programme is recovery. In the 52 week training programme there is not sufficient recovery time. Pfitzinger (2006) suggests building in at least two recovery blocks of several weeks duration during the training year. This recovery period rejuvenates the body and would help regain the desire for hard training and competition.

 

In theory, a workout or training load results in a degree of fatigue or depletion, which is followed by a supercompensation or training effect. It is believed that if rest intervals between consecutive workouts are of optimal duration, the next training session will coincide with the supercompensation phase, and the performance ability will increase (Zatsiorsky, 1995, sited in Kellman, 2002, p.85). Recovery is therefore closely linked with adaptation.

Flexibility in endurance and power sports is fundamental for high performance motor economy. Performance flexibility determines how proficiently and efficiently an athlete can apply strength, speed and endurance. Flexibility also aids in the development of conditioning and coordination (Foran, 2001, p.54).

 

Corbin and Noble (1980) state that a wealth of clinical data support the need for flexibility training, to prevent muscle and connective tissue injuries.

 

The training programme does not include any specific flexibility sessions. No flexibility training and no adequate recovery, is a conjunction that is likely to lead to injuries.

 

Weight training has been shown to improve flexibility, but further flexibility training may also be needed to further enhance flexibility. (Foran, 2001, p.8)

 

 

Conclusion – 10% – 300 words

 

The Newport County training programme on reflection appears extremely structured. The programme caters for semi-professional football players providing them with training sessions for the majority of the vital fitness components required for the sport. The programme is divided into several “meso” cycles with each cycle evolving into the next progression (e.g. strength progresses to power). Individual goals are provided by the fitness coach to ensure that athletes achieve the targets of each “meso” cycle.

 

The training year is periodised effectively. This is however extremely difficult particularly for Sam as not only is he representing Newport County, but must also representing U.W.I.C. in B.U.S.A. The periodised year does not take these extra games into account. The season is extremely long without the extra games. The programme aims for players to peak at Christmas time and then again for the end of the season.

 

The training programme is specific for soccer, however there is still a lot of room for improvement. The resistance programme is based upon positions with all wingers and strikers following the same programme. Individual goals are set, however the programmes are ultimately the same. The exercises conducted should be based on the strengths and weaknesses of the player.

 

The programme does address the adaptation and overload principles in a periodised yearly programme. The strength “meso” cycle is first conducted in weeks 1-4 of the programme, then is repeated in weeks 21-23. In this second phase the same exercises are used with an increased load, therefore providing an overload for the body in which adaptations will occur.

 

It is evident that the training programme is highly specific to general football players, without being positional specific for the players at Newport County. This being one of its weaknesses. The others being no flexibility sessions throughout the training year and also a lack of recovery blocks or weeks. These flexibility sessions and recovery blocks are important aspects of a programme in tampering down the intensity of “meso” cycles in preparation for peaking.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

References

 

Alter, M.J. (1997) Sport Stretch Champaign Illinois

 

Bangsbo, J (1994). Fitness Training in Football – A Scientific Approach,HO & Storm,

 

Bagsvaerd. In 300 Innovative Soccer Drills for Total Player Development (2000) Wilkinson, R. Critchell, M. Bryan R. Beaver

 

Bangsbo, J (2003) Physiology of Training. In Reilly, T, Williams, A, M. Science and Soccer Second Routledge London and NewYork

 

Boyle, M. (2004) Functional Training for Sports Champaign Illinois

 

Corbin,C.B., Noble,L. (1980). Flexibility: A major component of physical fitness. Journal of Physical Education and Recreation, 51(6), 23-24, 57-60

 

Dick, F. (1980). Sport Training Principles. Lepus, London

 

Fleck, S.J., andd W.J. Kraemer. (1997) Designing resistance trainuing programmes. 2nd ed. Champaign, IL: Human Kinetics

 

Foran, B (2001) High Performance Sports Conditioning Champaign, IL: Human Kinetics

 

Kraemer, W.J., Fleck, & W.J. Evans. (1996) Strength and Power Training: Physiological mechanisms of adaptation. In Exercise and sport sciences reviews.Vol. 24. Ed. J.O Holloszy. Baltimore: Williams and Wilkins

 

Kraemer, W.J. & Fry, A.C. (1995) Strength testing: Development and evaluation of methodology. In Physiologiocal assessment of human fitness.Ed. P. Maud and C. Foster. Champaign, IL: Human Kinetics

 

Newton, R.U., W.J. Kraemer, and K. Häkkinen. (1999) Effects of ballistic training on preseason preparation of elite volleyball players. Medicine and Science in Sports and Exercise 31(2):323-330

 

Reilly, T, Williams, A, M. (2003) Science and Soccer Second Routledge London and NewYork

 

Weinberg, R.S, Gould, D. (1999) Foundation of Sport and Exercise Psychology 2nd ed. Champaign Illinois

 

Zatsiorsky, V.M. (1995). Science and Practice of Strength training. In Enhancing Recovery Preventing Underperformance in Athletes Kellerman, M. Champaign, Illinois

 

 

About the Author

For more information on bootcamp cardiff or fitness classes cardiff visit: www.cardiffkettlebellbootcamp.com

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