Many of our students ask us what is the secret formula we use to prepare well for matches. Whether we have one or two matches a week, we cannot stop training. But it is difficult to do training that contributes to us and does not tire our team so that performance in the game is the maximum possible.
Today we want to bring you our secret formula for success...
Contents
TRAINING MICROCYCLES
He structured microcycle It is a planning method used by F.C. Barcelona, which consists of unifying each of the parts with which a player interacts and relates, with the others.
Unlike other methods, the structured Microcycle unites each of the components that form the player, the decision-making and the specificity of the tasks, all encompassed in a methodology in which the technical-tactical aspects prevail over the physical ones.
We must take into account various phases of this cycle:
Recovery phase from the previous match
The recommended load dynamics is low volume and intensity. We see this last dynamic as more productive in the second round of the league, where the recovery processes require greater attention.
Stimulating phase
The dynamics of the loads begin with a high volume and a moderate intensity.
Performance optimization phase
It seeks to obtain the processes of physical overcompensation, the refinement of tactical components and maximum cohesion.
Competitive Phase
The aim is to achieve the optimal level of activation to obtain the maximum level of performance. The dynamic load that is carried out is a drastic decrease in volume and intensity before the game with a previous activation session.
So How will we distribute the week? Below we leave you two (2) examples that can help you:
We must also define the specificity of the tasks to keep the recipe balanced. We talk about them below:
Generic:
These are exercises that could be used in many sports, they do not present any level of comparison with the competition. For example: 1 hour on a stationary bike.
Specifics:
General: exercises with a very low level of specificity. For example: 2 sets of 12 min, at 70% MHR of continuous operation.
- Performed: exercises with a slight resemblance to the competition. Normally a small transfer to the game is sought, adding small automated technical elements with some decision. For example: Simple passing wheel/rondo 41
- Competition: These are real game exercises. For Example: Applied Match.
The reason given for this is that during the short transition phase, the physiological and muscular adaptations that are lost in high-level professional players are few and therefore it is not necessary to abuse general and/or generic sessions and methods that are difficult to transfer to football.
We must reach a good state of form as quickly as possible and try to maintain it throughout the season with appropriate synergies.
Already in the season they will be used strategically and depending on the team's competitive calendar, the Competition Microcycles, which are characterized by presenting a clear mastery of special sessions and competitions.
They are used on many occasions where there are games of great importance or weeks in which 3 games have to be played.
If you want to know more about this topic and how to apply it correctly in your team, you cannot miss the training we offer to help you improve yourself day by day as a football coach ⚽
