7. Endurance

 

RESISTANCE

 

What Is It?

 

Endurance is the ability to sustain an activity or exercise for a period of time.

 

How can you train it?

 

We will propose three workouts, each is for a different performance factor but all are focused on endurance training.

1. Fractional Iterative
2. Anaerobic Threshold Work
3. Resistance to Long Progressions

Endurance training is complementary to your team training. It’s used in case you feel the need for more physical stimulation.

 

They consist of the following:

1. FRACTIONAL ITERATIVE

 

You have to make 5 stations with equipment oriented to different forms of displacement.

We propose the following:

 

Once you have the 5 stations ready, you start training.

You have to run at 70% of your maximum speed: in-between stations. ONCE YOU REACH A STATION INCREASE YOUR INTENSITY.

 

*Example: you will run at 70% and whenever you reach a station your intensity should reach 90-100% of your maximum speed.

 

💪🏻 Intensity: The more repetitions per station, the higher the demand for your workout.

🔁 Number of repetitions at the station: The exercise at each station has to be performed in multiple directions and repetitions.

–If you are jogging at 70%, do 1 exercise at 100%, then resume jogging, your fatigue level will be low. 

–If you are jogging at 70%, do 2 stations in a row at 100%, then resume jogging, your fatigue level will be low. 

–If you are jogging at 70% and do 3 stations in a row at 100%, then resume jogging, your fatigue level will be low. 

* The more stations you do in a row, the more fatigue you will accumulate.

⏱ Time: 6-8 minutes.

🏋🏼‍♀️ Number of sets: 1-3.

 

 

2. ANAEROBIC THRESHOLD

 

The following training is fundamental to football. Below is an example of the training concept.

Do you think you can sprint at 90% of your speed for 5 minutes? Impossible, right?

A key for your maximum performance is trying to keep the most intense efforts possible for as long as possible.

Therefore, we propose you to train this Endurance Performance Factor as follows:

You must measure your maximum heart rate. You can do this in several ways:

– If you are a male, your MAXIMUM HEART RATE is 220. Subtract your maximum heart rate from you age. 

❤️ Example: 220 – 16= 204 maximum heart rate.

– If you are a female, your MAXIMUM HEART RATE is 200. Subtract your maximum heart rate from your age.

❤️ Example: 200 – 16= 184 maximum heart rate.

 

A more practical way to find out your maximum heart rate is by sprinting for 1 minute, after the one-minute sprint count your heart rate for a minute and the total heartbeats per minute will be your maximum rate.

Once you calculate your MAXIMUM HEART RATE, you can calculate the intensity for your training.

💪🏻Intensity: at 80% of your Maximum Heart Rate.

🏋🏼‍♀️Number of sets: 3.

⏳Duration of each set: 10 minutes.

⏱Rest period between each set: 3-4 minutes.

🏞Place: Field or treadmill.

 

3. ENDURANCE TO LONG PROGRESSIONS

 

Runs that change from medium to high-intensity are very common in football, specifically during transitions.

How to train it:

See below image, referencing to the football pitch, the distance you will use is box to box.

 

 

💪🏻 Intensity: sprint box to box in 8-10 seconds.

– For a more intense workout, do the sprint in 8 seconds or less.

– For a less intense workout, do the sprint in 10 seconds.

⏳ Duration of each set: 6-8 minutes.

⏱ Rest time after each box to box effort: has to be twice the amount of time it takes you to sprint box to box. For example:

– If sprinting box to box takes you 8 seconds, rest for 16 seconds.

🏋🏼‍♀️ Number of sets: 1-2.

 

When should you train it?

 

Endurance is trained on day -3 in the week of competition, which should be the most demanding say.

It is the day that generates more load and fatigue: the load and fatigue of day -4 and the same day itself accumulates.

So, any of the 3 types of training other than the Resistance that we propose, you have to perform them on days -3.

For example:

–If you compete on Saturday and train Tuesday, Wednesday, Friday: train it Wednesday.

–If you compete on Sunday and train Tuesday, Wednesday, Thursday, Friday:  Train it Thursday.

 

What do you train it for?

 

The goal of training each Performance Factors in Football is to be in better physical condition than the opponent.

1. 1. FRACTIONAL ITERATIVE: In this case, if you are able to have better resilience, make more continuous efforts and recover sooner, you will have more performance than the rival.
   2. ANAEROBIC THRESHOLD: This allows you to find the maximum speed and length of time you can make an effort. If you can sustain efforts for longer than your opponent and perform them at a higher speed, you’ll be physically better than him/her.
   3. RESISTANCE TO LONG PROGRESSIONS: This helps you be able to make long efforts rapidly and recover as quickly as possible.

 

Common Errors Training Endurance on -2 and -1 days, or the day after a game. Jogging slower than 70% in between anaerobic stations. Performing more series than recommended. Performing this complementary training after a demanding workout. Not performing fractional interactive stations at 90-100% intensity.