Most of us know the essential function power coaching performs in sports activities. This additionally applies to soccer, the place the standard of technical expertise is prime. Throughout the 2022-2023 season, with the assistance of Fabio Zonin, StrongFirst Licensed Grasp Teacher, I designed a coaching program based mostly on StrongFirst rules for Professional Vercelli Calcio a soccer group within the Italian Third Division (Third League). By implementing this program, I introduced innovation and a singular methodology to the world of soccer (see my earlier article).
This season, in collaboration with our sport-specific coach, I modified a number of the power workout routines I programmed for my athletes. After all, I continued to program basic motor patterns, particularly hip dominant patterns (hip hinge) and knee dominant patterns (squat). However I changed the Zercher squat with the again squat (a push train) and the two-arm swing with the deadlift (a push-pull train). Final season I used the Bulgarian squat (a one-leg train). And since it yielded fantastic outcomes, I didn’t change it with an alternate motion.
The higher physique coaching I programmed final season included the half-kneeling landmine press, pullups, bench press, and the single-arm kettlebell row. As a result of the outcomes have been so efficient, I made a decision so as to add a further power session specializing in these actions—going from two to a few coaching classes per week.
On this article, I’ll break down the power coaching methods used this season. I need to thank Fabio for his invaluable options that made this programming easy and profitable.
Decrease Physique
Part I—Pre-season preparedness
Again squat and deadlift
From the primary day of pre-season coaching camp, I labored on the gamers’ squat and deadlift strategies, in order that once they began their first power coaching session, they have been capable of successfully use the barbell.
Throughout the preliminary section, we elevated the quantity from 1 to five reps (see Desk 1) based mostly on the standard of every participant’s method. The load the athletes used couldn’t change the right technical execution of the carry and needed to permit some reps in reserve (at the least 2-3 reps) in units with greater reps. The lifts have been educated alone in a devoted power session two instances per week.
Together with the quantity, we constantly elevated the load each two classes, basing the load bounce on the athlete’s method and power stage.
This development and adaptation of the load continued for nearly 5 weeks, throughout which we accomplished eight classes of particular power coaching for the decrease physique. These eight classes didn’t embrace the introductory classes carried out in the course of the first days of pre-season coaching camp. On the finish of the pre-league championship season, we established 60% of every athlete’s one-rep max (1RM) within the squat and 70% of their 1RM within the deadlift. We chosen a load the athletes have been capable of carry for 8-10 reps within the deadlift and for 12-14 reps within the squat (to parallel).
Bulgarian squat
After an preliminary section of adaptation, wherein the athletes solely practiced with their body weight, we educated the Bulgarian squat with the identical development we used final yr. The athletes began with a 12kg kettlebell and for your complete season we adopted a step cycle program (see Desk 2).
Part 2—18-week in-season preparedness
Throughout the aggressive season, one carry was educated for a three-week cycle throughout which the depth was elevated, and the quantity was diminished (BLOCK A1). The second carry was educated for power upkeep solely (BLOCK B1). On the finish of the three-week cycle, the work scheme was reversed. Desk 3 summarizes the coaching plan.
It must be emphasised that the lifts have been educated solely as soon as per week, normally on the second day of coaching in a devoted power session.
My aim for the again squat and the deadlift was to make my athletes stronger. I didn’t set a restrict. I needed every athlete to succeed in at the least a 1RM within the again squat equal to or higher than 1.5 body weight and at the least a 1RM within the deadlift equal to 1.7/1.8 body weight.
Throughout the season, I programmed the Bulgarian squat as proven in Desk 4:
For the Bulgarian squat, my aim for every athlete was to finally full your complete quantity 2x (2, 4, 6) with at the least a 24kg kettlebell or a weight that was round 1/3 of the athlete’s body weight, however not exceeding a 32kg kettlebell.
Part 3—14-week in-season preparedness
In January, following Fabio’s options, we carried out an oblique check to seek out the athletes’ again squat and deadlift 1RMs. The athletes carried out two easy checks; they needed to carry two totally different weights, one for 3 to five reps and the opposite for 8 to 10 reps respectively. After they accomplished these checks, we calculated the 1RMs for every carry following an algorithm created by Fabio.
Our outcomes could be seen beneath in Desk 5:
At this level, given the power ranges achieved, particularly within the again squat, I made a decision to proceed the programming following a brand new technique based mostly on Pavel’s Straightforward Energy and StrongFirst’s Plan Strong™ rules. I programmed each carry guaranteeing that the typical relative depth (ARI) didn’t range over the classes and modulated the quantity with a die roll. The gamers educated every carry as soon as per week, leaving the second carry in “upkeep” mode, performing 6 units of three reps with 70% of their 1RM (Desk 6).
When the die confirmed the identical quantity for 2 weeks in a row, I rolled it once more. Quantity variability throughout these weeks was the primary issue for the coaching stimulus.
Part 4—2-week play-off preparedness
As soon as we reached the play-offs, I needed to considerably change the power work by modifying each the depth and the quantity. I switched the deadlift into “upkeep” mode through the use of a load comparable to 70% of their 1RM and educated it as a motor sample (hip hinge) motion with the aim of sustaining power. I performed with the weights the athletes used for the again squat, specializing in power stimulus. Each lifts have been round an ARI of 76%.
Higher Physique
Part I—In-season preparedness (September-December)
An athlete that’s sturdy not solely within the decrease limbs, however in his whole physique can higher specific his bodily qualities and ranges of power throughout a match.
Earlier than afternoon coaching, beginning at the start of coaching camp, the athletes carried out a small circuit of basic workout routines to extend their conditioning stage. These similar workout routines continued all through their in-season coaching.
Differing from final season, the primary two classes centered on bettering maximal power whereas the third was extra metabolic, i.e., we centered on stimulating muscle development (hypertrophy). The classes have been carried out on the primary, third, and fourth coaching day of the week. We constantly adopted this schedule whatever the talent stage of our opponent on Sunday.
Tables 7a and 7b (beneath) break down the classes and the actions/workout routines:
The corresponding workout routines have been:
Part 2—In-season preparedness (January-Could)
After about 4 months of coaching, I considerably modified the work by including a second session for the primary lifts. This determination was based mostly on the athletes’ enhancements and the necessity to improve the workload whereas fulfilling the requests of the gamers, who have been involved in bettering muscle tone.
Beneath (Tables 8a and 8b) is the breakdown of the classes and the actions/workout routines:
The corresponding workout routines have been:
Last Ideas
The gamers loved the work completed this yr, in addition to the coaching programmed final season. Coaching was very stimulating, regardless of the challenges we had.
Programing solely two lifts as fundamental workout routines for constructing power is a wonderful coaching technique. Maybe, sooner or later, we may contemplate barely growing the quantity for each lifts and splitting the coaching into two classes. This may serve a twin goal: first to grease the groove of the motor sample and second to supply a second stimulation to construct power. Moreover, near a match, it’s applicable to incorporate extra explosive power work and perhaps monitor it with an instrument that measures the pace of the motion.
The periodization of this program helped enhance the power ranges of all my gamers. We noticed positive factors each within the weights lifted but additionally within the aesthetic element—all gamers confirmed a extra outlined and muscular higher physique. Contemplating that soccer is a motion sport, the degrees of most power achieved actually contributed to bettering sport efficiency, particularly in sprinting, acceleration, and adjustments in course.
We obtain these outcomes by coaching simply two important lifts, including one unilateral train, and utilizing well-defined and structured programming.
By this expertise, I consider that that is the right path to comply with, and I’ll proceed to make use of StrongFirst programming to extend the athletic talents of my gamers sooner or later.
Mauro Franzetti holds a level in Sports activities Science, a doctorate in Osteopathy, and a PhD in Neurophysiology. For greater than 20 years, he has labored as knowledgeable power and conditioning coach for Italian and worldwide soccer groups. In 2015, he accomplished his first StrongFirst workshop in Italy. He has written two books revealed in Italian on the consequences of lactic acid and purposeful coaching: Acido Lattico e Sport, dalla fisiologia all’allenamento and L’allenamento funzionale su misura, 150 esercizi per stare bene. He focuses not solely on athletic efficiency, but additionally damage prevention. His frequent alternate of concepts with Fabio Zonin, StrongFirst Licensed Grasp Teacher, led him to use StrongFirst rules to soccer athletes and has utterly modified his perspective on coaching. His dwelling base is close to Milan, Italy.
