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Strength-training in soccer

Jesper L. Andersen, Ph.D., Head of Laboratory

Institute of Sports Medicine,

Bispebjerg hospital,

Copenhagen, Denmark

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Why do strength training?Why do strength training?

“Increase maximal running speed”

“Increase acceleration”

“Increase jumping abilities”

“Increase force in kicking, tackles and headers.”

“Avoid injuries”

Potential benefits;

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Strength training

Transference

Implementation

Strength training

Transference

Implementation

What is strength training

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Definition; Training that in a efficient manner induces a measurable

increase in strength or/and hypertrophy

Strength training

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Definition; Training involving exercises that includes maximal or near-maximal

muscle-contractions (velocity-specific). Exercises that demand muscle-strength

will improve with improved muscle-strength. The exercises that focus on

transforming a significant increased in muscle-strength to increased in specific

basic movements (increased force in take-off, increased stride length, increased

jumping ability, increased eccentric strength in braking etc.)

Transference

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Definition; Training that involves the actual (or near actual) movements

that is performed in the game. The training has focus on implementation

of the gains from the transference training to qualities beneficial to the

game (Increase stride frequency, increased acceleration, increased

running speed, deceleration-capacity, etc.)

Implementation

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Strength training

Transference

Implementation

Strength training

Transference

Implementation

What is strength training

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Short sprint vs. Maximal strength

Wisløff et al., Br. J. Sports Med., 2004

Maximal concentric force vs. 100 m time

Bret et al, 2002

Force measured during a standardized squat movement.

Best recorded 100 m time

Sprinters

Force measured during a standardized squat movement.

Best recorded 10 m sprint

Soccer players

Correlation between muscle force and running speed

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Do we get slower when doing heavy resistance exercise?

Aagaard et al, 1994HR = Heavy resistance training (8 RM)

LR = Low resistance training (24 RM)

FU = Functional resistance training (~16 RM)

CO = Control, no training

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Two way to go…

Increase the

size of the

muscle mass

Increase the

efficiency of the

already existing

muscle mass

Why do strength training?

.. For our muscles to become stronger

Improve

performance

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”Strength-training physiology”

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RFD = ∆Force/ ∆time

Time (msec)

Fo

rce(

N)

”Explosive” muscle strength

13

RFD

(n=15)

MVC pre

= 339 Nm

= 291 Nm

Forc

e M

om

ent

( N

m )

(msec)Time

-100 0 100 200 300 400

0

50

100

150

200

250

300

p<0.011360

1810 p<0.01

p<0.012200

2020

3160

Nm/sec

MVC post

p<0.05

p<0.001

post>pre

1140

1540

1800

1600

2580

Tstart

PostPre

200 ms

100 ms

50 ms

30 ms

peak

Pre training

Post training

‘Explosive’ muscle strength: Rate of Force DevelopmentAbsolute RFD ( Nm / sec )

Aagaard, Andersen et al

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Muscle

Muscle-

fibre

Type I

(slow myosin)

MitochondriaCapillary

Type IIX

(very fast myosin)

Type IIA

(fast myosin)

Myosin

Muskel fiber typer i humane muskler

Zacho og Andersen

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Andersen et al., unpublished

Muscle fiber cross-sectional area

3400

3900

4400

4900

5400

5900

0 30 60 90 120 150 180

Days

um

2

Type I fibers

Type II fibers

#

#

# #

#

**

*

*

*

*

+12%

+24%

+11%

+7%

+11%

Strength-training followed by detraining.

Consequences for muscle fibre CSA

Resistance training Detraining

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Fry et al., 2004

17Fry et al., 2004

Type I

Type II

Hypertrophy in type I and type II fibres after resistance training

% of 1RM

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I

IIA

IIX

IIA

I

IIIA

I

IIA

IIA

Strength

training

Muscle fibre adaptations to Strength training

Significant hypertrophy of fast type II fibres

Minor hypertrophy of slow type I fibres

Conversion of fast type IIX fibres to fast type IIA fibres

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When designing your strength training

What is most important:

A fast acceleration or high

maximal running speed?

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Sprint running in a soccer game 28 players from the Italien Serie A.

They conducted 36±2 sprint (>21 km/h) during a match

The average speed of the sprints were 23±0.1 km/h,

with a peak average speed of 26 km/t ±0.2 km/h

Average distance of the sprints were 18 ±1 m, with a peak distance of 38 ±4 m

… but more interestingly the peak velocity reached in the

sprints was 31.9 ±0.8 km/h

Therefore, the players will very seldom reach their maximal

running velocity in match situations……

Bangsbo et al, 2006

Comparison, in a test….

Usain Bolt passes 30 m in ~39,5 km/h.

Fast soccer-player passes 30 m in ~35,5 km/h.

Avarage soccer-player passes 30 m in ~34,0 km/h.

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”Fast acceleration may be a

more important issue than a

high maximal running speed”

Thus….

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Strength trainingHow much can we improve?

A couple of things to consider………

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Fleck & Kraemer, side xx

What can we

achieve by

doing strength

training?

Adjust your expatiations to

reality!

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8 weeks of training,

1 RM increase in squat = 20.9%,

Increase in 40 m sprint time = 2.3%

Carryover = 11%

6 months of training,

Increase in 1 RM leg-press 1 RM = 31.9%,

Increase in 36.7 m sprint time = 6.36%

Carryover = 19.9%

“Transfer” or “Carryover”

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Planning of strength training for soccer players

How it looks in real life

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In total 68 games

Additional 0-12 games for the national team

Matches in 2006

01

-01-2

006

01

-02-2

006

01

-03-2

006

01

-04-2

006

01

-05-2

006

01

-06-2

006

01

-07-2

006

01

-08-2

006

01

-09-2

006

01

-10-2

006

01

-11-2

006

01

-12-2

006

Date

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Training in a week during the match season

2 matches in a weekSunday Monday Tuesday Wedensday Thursday Friday Saturday Sunday

Match

Restitution,

Strength-tr.

Pre-game,

foot-work,

light aerobic Match

Restitution,

(Strength-tr.),

(no training)

Tactical,

aerobic or

anaerobic

Pre-game,

foot-work,

light

aerobic Match

75-90 min 60-75 min 60-90 min. 90-120 min 60-75 min

1 matches in a weekSunday Monday Tuesday Wedensday Thursday Friday Saturday Sunday

Match

Restitution,

Strength-tr.

Day off

(Tactical,

aerob or

anaerobic)

Tactical,

aerobic or

anaerobic

Tactical,

aerobic or

anaerobic

Tactical,

aerobic or

anaerobic

Pre-game,

foot-work,

light

aerobic Match

75-90 min 90-120 min 90-120 min 90-120 min 60-75 min

Afternoon

Strength-tr.,

sprint-drill,

jumping

90-120 min

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01-01-05 08-01-05 15-01-05 22-01-05 29-01-05

01-02-05 08-02-05 15-02-05 22-02-05

01-03-05 08-03-05 15-03-05 22-03-05 29-03-05

January

Feb

ruary

Marc

h

Training starts

First game

Team resistance

training sessions

in upstart for a

professional

soccer team

Andersen, unpublished

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Preparation and spring tournament

Andersen, unpublished

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Autumn tournament

Andersen, unpublished

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Preparation and spring tournament

Andersen, unpublished

KG

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Variables when planning strength trainingVariables when planning strength training

Intensity High intensity = Heavy weights/few reps.

Low intensity = Low weights/many reps.

Training volume Summation of weights lifted (e.g. tons per week)

Exercises Choice of exercises, order of exercises etc.

Sets & Reps. Fixed number (e.g. 3x12), Pyramid, ”decreasing number

of reps”, Supersets, ”weight-lifting”

Breaks Short (5-30 sec. = muscle fatigue), Medium/long (1-2 min. = maximal

strength), Long =RFD training

Contraction velocity Fast/slow, accelerating..

Micro- Macro-cycles (per iodization) Time between training sessions.

Week, months or year cycles

Type of contraction Concentric, eccentric, isometric

Variation!

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-Accept that strength training and endurance

training have to go hand-in-hand.

-Strength training can be conducted throughout

the season if planned correctly.

-Post match days (restitution days) can easily

be used for maintenance of muscle strength.

-The relatively long season makes it important

to focus on maintenance of muscle strength

rather than working towards a specific form

top (as known form other sports).

Summery

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Concurrent training

Soccer require skills related to muscle strength, but

also demand high anaerobic and aerobic capacity…

Thus, the physical training for soccer players must

involve a combination og both strength and endurance

qualities…

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Strength

training

Muscle

hypertrophy

Net increase

in protein

synthesis

Strength

training

Net increase

in protein

synthesis

Muscle

hypertrophy

Endurance

training+

Strength

training

Net increase

in protein

synthesis

Muscle

hypertrophy

Endurance

training+

Andersen, 2011

Concurrent training

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With caution, the following can be said… :

End your training session/days with the type of training that

has the highest priority

If your goal is to optimize muscle strength and muscle

hypertrophy; Endurance first, strength last

If your goal is increased endurance –through increased muscle

strength, but combined with no or very limited increase in body

weight; Strength first, endurance last.

Rule of thumb; “Last impressions last…”

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Strength training

Practical approach

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January

80%

15%

5%

February

70%

20%

10%

March

50%

30%

20%

April

40%

30%

30%

May

40%

20%

40%

June

30%

20%

50%

July

60%20%

20%

August

50%

20%

30%

September

40%

20%

40%

October

38%

14%

48%

November

30%

20%

50%

December

60%

30%

10%

Strength training

Implementation

TransferenceDuring the year………

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15,0

16,0

17,0

18,0

19,0

20,0

21,0

Playe

r 1Pla

yer 4

Playe

r 7P

laye

r 10

Pla

yer 1

3P

laye

r 16

Pla

yer 1

9P

laye

r 22

Pla

yer 2

5P

laye

r 28

Pla

yer 3

1P

laye

r 34

Pla

yer 3

7P

laye

r 40

Pla

yer 4

3m

Where are the others when the fastest

player are at 20 m?

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Type 1 fibres in m. vastus lateralis

0

10

20

30

40

50

60

70

80

E K A F O U J H B C D M I P G R S T Q N L

Subjects

Pe

rce

nta

ge

Type 1 f ibre21 normale unge utrænede mænd

Variation in number of type 1 fibres in normal healthy subjects

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Neural adaptations to strength training

Increased neural drive to muscle fibres (increase in EMG)Gmore nerveimpulses from brain / spinal cord (Moritani & DeVries 1979, Narici et al. 1989, Aagaard et al. 2000)

Enhanced motoneurone excitability(H-reflex, V-wave).... neurons more sensitive to a given synaptic input (Sale et al 1983, Aagaard et al. 1997, 1998)

More synchronized patterns of motoneuron firing.... motoneurons are activated more synchroniously (Milner-Brown et al. 1975)

Enhanced neural drive at onset of muscle contraction.... more nerveimpulses, elevated impulse frequency, initial 0-200 msec of contraction

Increased rate of EMG rise (RER) (Schmidtbleicher & Buehrle 1987, Aagaard et al. 1999)

Reduced neural inhibition in eccentric contraction.... more nerveimpulses from the brain / spinal cord (Aagaard et al. 2000)

Increased motoneurone firing frequency (Kamen et al 1998, Van Cutsem et al. 1998)

Motoneuron firing: increased incidence of discharge ‘doublets’(Van Cutsem et al. 1998)

More synchronized activation of synergist muscles (Moritani 1993)

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m. vastus lateralis

m. soleus

m. triceps brachii

Antal type1 fibre

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MHC II

Harridge, 1996

VL = vastus lateralis

Sol = soleus

TB = triceps brachii

Contraction velocity in different muscles

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Slow fibres =Fast fibres =

vastus lateralis

deltiod

Differences between people

46Toigo & Boutellier, 2006

Classical

description

”Missing”

description”

Same

description

… different

training

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Autumn tournament

Andersen, unpublished

KG

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