TRAINING TO PERFECTION
Soccer is a physically demanding high-intensity intermittent sport performed over a prolonged period of time. To avoid the negative effects of fatigue in the latter stages of a game it is important to design and implement soccer-specific conditioning programs based on sound scientific knowledge. For too long coaches have relied on out-dated training ideas based solely on posterity, gut feeling or the “puke index” i.e. run them until they throw up. The main aim of this series of articles is to discuss the use of heart rate monitors as a device that coaches can utilize to develop and implement meaningful training sessions either with or without a ball.
It has been well documented that as exercise intensity increases so too does heart rate (beats per minute). The intensity at which a player is training can be expressed as a percentage of his/her maximum heart rate (maxHr). For example, a player with a maximum heart rate of 200 beats per minute is training at 160 beats per minute. This would be referred to as 80% of maxHr. Due to this relationship between exercise intensity and heart rate a coach can assign specific heart rate zones depending on the desired outcome of a training session i.e. aerobic low intensity, high intensity, speed endurance etc. It must be noted that maxHr does not change with fitness levels but will decrease with age, however, large variations exist between individuals of similar age therefore it is important to record each individuals maxHr prior to assigning heart rate training zones.
But how can coaches use this information to their advantage?
Lets use an example of two players during a 5 V 5 possession game. The coach wants the players to perform at a high intensity for the duration of the game. Both players are performing at 160 beats per minute. Player 1 with a maxHr of 180 is therefore working at approximately 90% of his maximum, which is considered “high intensity” and is meeting the desired performance goals. Player 2 with a maxHr of 200 is working at only 80% of his maximum, which could be considered relatively low intensity. This scenario underscores the importance of knowing each players maxHr prior to assigning heart rate training zones. Coaches can use this information to motivate players to perform to their given potential as well as to inform players of their “lack of effort.”
Advances in technology have made it possible for players to wear heart rate recording devices without suffering any detrimental effects on performance. The heart monitor consists of a chest strap and a wrist receiver (watch). The signal is sent from the chest strap to the watch where the information is stored for retrieval at a later time.Graph 1, below, illustrates how the information stored in the watch can then be downloaded for analysis by qualified coaching and medical staff.
The training session illustrated in graph 1 consisted of a pre-season interval workout (no ball) A warm-up was followed by 5 minutes of steady paced running at 70 – 80% maxHr. 5 intervals of 4 minutes in duration were then performed with 2 minutes recovery between intervals. Target heart rate zone for each interval was assigned at 85 – 92% maxHr. The goal of this training session was to both increase the lactate threshold as well as develop greater lactate tolerance and clearance rates. It could therefore be considered a high intensity training session.
As you can see from the graph the target heart rate zones (dotted black lines) were accomplished on all 5 intervals.
During intervals 4 and 5 the heart rate slightly exceeded the assigned zone for a period of time. A variance such as this is not to be considered too detrimental since the player was trying to maintain his pace from the first 3 intervals. The cumulative stress of the previous intervals will also cause this slight increase in heart rate during intervals 4 and 5. The recovery heart rates between intervals were fairly consistent throughout the training session (approx. 140) suggesting that a sound level of base conditioning is present.
This is only one sample of how a heart rate monitor can be utilized to give accurate feedback to both players and coaches. Training sessions can be stored for review and comparison at a later date. This allows a coach to compare similar sessions over time to discover if the training is having its desired effect. In part 2 of this series of articles I will compare this interval workout with a session incorporating the ball i.e. Small-sided games and will discuss the benefits of both types of training.
Courtesy, By Mick McDermott, B.Sc Physical Education, USSF ‘A’ License, UEFA ‘A’candidate, Certified Strength & Conditioning Specialist
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