How To Create Your Own Schedule Gym, Speed, Football, etc

TL;DR

Learn how to schedule training sessions and prioritize match performance and recovery for optimal progress and injury prevention.

Transcript

this is one of those videos that you will probably  watch multiple times and find something new to   apply every single time scheduling can be the  biggest difference between a footballer who   is making great progress versus someone who is  over training and or always getting hurt let's   compare two promising footballers in season doing  everythi... Read More

Key Insights

• 👁️ Increased volume and training sessions do not always lead to better results, especially when it comes to congested schedules in football. Prioritizing match performance and recovery is crucial for success and long-term career prospects.
• 👟 Kylian, who plans his sessions around his team schedule and focuses on the minimal effective dose of training, is likely to have a longer and healthier career compared to Nylik, who adds more training sessions and struggles with recovery and injuries.
• ⚽ The off-season is the time to make significant strides and improve physical fitness, with a focus on building capacity and tissue tolerance. The closer it gets to the season, the more specific the training becomes.
• 💪 Off-season training can involve gym and power sessions, speed training, and fitness sessions, with the goal of becoming stronger, faster, and more powerful. ⏰ During the in-season, individual training volume decreases to prioritize match performance and recovery. Gym and power sessions, speed training, and fitness sessions are still important but at a lower frequency and volume.
• 🔴 It's important to consider individual factors when planning training schedules, such as playing time and team training intensity. Flexibility and customization are key to optimize training progress.
• ⛑️ Proper recovery is crucial for injury prevention and performance. Research suggests that players who take two days off post-match day have fewer injuries.
• 📅 Balancing individual and fitness sessions with team training requires careful planning, consideration of game days, and avoiding back-to-back intense sessions. The body's response to training should guide adjustments and modifications.

Questions & Answers

Q: How can scheduling training sessions affect a footballer's progress and injury risk?

Scheduling training sessions plays a crucial role in a footballer's progress and injury risk. Prioritizing match performance and recovery is key, and overtraining or inadequate recovery can lead to decreased performance and an increased risk of injury. By scheduling sessions strategically and allowing for enough rest and recovery time, footballers can maximize their progress and stay healthy.

Q: What are some examples of bad training schedules for footballers?

One example of a bad training schedule is doing speed sessions the day after a match, which can increase the risk of injury and hinder speed gains. Another example is having a full-body plus speed day on Friday, which may lead to fatigue and decreased performance in matches. These schedules do not prioritize recovery and can result in injuries and poor performance.

Q: How can individual sessions be incorporated during the off-season and the season?

During the off-season, individual sessions can be scheduled in the morning and evening, with a focus on specific skills and drills. During the season, individual sessions should be lighter and done more frequently, with a duration of 30 to 60 minutes. It's important to avoid intense sessions that may lead to overuse injuries and prioritize rest and recovery.

Q: What is the recommended rest period after a match?

Recent research suggests that players who take two days off post-match day have two to three times fewer injuries. It is recommended to have the next day off for starters and focus on upper body work on the second day. This rest period allows for recovery and reduces the risk of injuries.

Q: How can training volume be increased without risking overtraining?

It's important to gradually increase training volume to avoid overtraining. Going from three training sessions a week to six in a short period can put excessive stress on the body. By following a program with the minimal effective dose, which aims to achieve the most gains with the least amount of training, footballers can minimize the risk of overtraining and focus on their game.

Q: Why is full-body training recommended for footballers?

Full-body training is recommended for footballers because it helps build overall strength and power in all muscle groups, which translates to better performance on the field. It also allows for a balanced development and reduces the risk of muscular imbalances and injuries. Full-body training ensures that all aspects of physical fitness are addressed effectively.

Q: Are there any exceptions to the recommended training schedules?

There can be exceptions to the recommended training schedules based on individual factors and circumstances. For players with less playing time, additional fitness sessions may be necessary to make up for the lack of game time. Summer league schedules may also require adjustments to training volume. It's important to consider individual needs and consult with a coach or trainer for personalized guidance.

Summary & Key Takeaways

• In the off-season, focus on building foundational strength and power through gym sessions, plyometrics, and speed training.

• During the season, prioritize match performance and recovery by reducing individual training volume and focusing on maintaining fitness and strength.

• It's important to schedule individual and fitness sessions strategically, ensuring enough rest and recovery time before games.