1
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
4
Definition; Training that in a efficient manner induces a measurable
increase in strength or/and hypertrophy
Strength training
5
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
6
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
15
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
16
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
29
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
47
Autumn tournament
Andersen, unpublished
KG
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