In Part 2 we listed and defined each of the training variables. We also learned that none of these variables operate in isolation when planning a training session. For us to plan a session that meets our intended goals we need to understand each of them individually but also how they affect one another.
Instead of going through every single day and outline the variables. I would prefer to go into as much detail as possible for one training session. For the sake of conciseness we will look at MD-3 or the Endurance session.
Endurance Session - we call it this because we are asking the team to perform actions over extended periods of time with minimal rest. It's important to note that this day resembles the demands of a match the closest out of any of our training days. This will be explained as we go through the variables.
VARIABLES - ENDURANCE SESSION
Load - High. This will be the highest training load besides the match of any training day. We schedule this session midweek as our team should be fully recovered from the previous match and it gives us plenty of time to recovery fully before the next match. If our players are arriving on match day still fatigued and/or sore we have the balance wrong.
Duration of Session - Long. As our goal is to have the players perform a high number of actions over an extended period of time. It's important to note that we can have a longer session because of how the below variables are manipulated. If we were in small spaces it would be impossible to have a longer session due to fatigue. The quality would drop too fast.
Duration of Exercise - Long. For the same reasons as to why the session is long. We want to train in similar demands as the match. For those of you with GPS that's somewhere between 110-140 meters per minute depending on position. I cannot give a range for exercise length as it all depends on the number of players and size of space used. Just know that the higher the number of player/bigger space then the longer the exercise.
Duration of Rest - Short. We are not looking for a full recovery between exercises. Similar to a match the only full recovery you get is halftime. We want to maintain a high quality of standard while having the team train under a certain level of fatigue. This is how we improve or adapt to demands. A rule of thumb is the longer the exercise the longer the rest could be. For example, for a 5 minute exercise I would probably give 2 minutes rest. With a 15 minute exercise I would give longer, maybe 3 or 4 minutes. You need to read your team with giving rest periods. If I see that most of the team isn't huffing and puffing anymore then I am ok with starting up the next bout.
Density - The density of this session is high. This means the players are actively training for most of the session as there is limited rest throughout.
# of Players per Exercise - High. We won't have below 6 or 7 players per team within this type of a session. Our goal is to work on collective elements of our Game Model. So having more players involved is vital to achieving that.
Size of Space per Player - Large. We want the demands of the session to be similar as to a match. This means a similar amount of space, time, players around them, etc. If it doesn't look similar to a match than it doesn't really fit this day.
Below I have built out a sample session to give an idea of how to apply these variables.
Sample Session
Warm Up (Linear Focus ) - 15 minutes
Offensive Patterns to Goal, two groups (Extensive) - 10 minutes (rest comes while other team performs)
10v8 Offensive Organization (Half a pitch) - 2x8 minutes with 2 minute rest
11v11 (Box to Box) - 2x12 minutes with a 4 minute rest
*With rest and rotations this session would last around 90 minutes
As you can see all exercises are done in larger spaces with a high number of players involved. If you are monitoring with GPS/HR you would see high volumes of total distance, high speed running, and a similar meters per minute to a match.
A quick recap into what we've gone over in this post. The above example of how to manipulate training variables for your Endurance session's main takeaway is that it should resemble a match. It shouldn't be more demanding than a match though, just look similar.
Thanks again and in Part 4 we will talk about why it is important to alternate the training stimulus to stay healthy but also to perform at a high level.
Take Care
Josh
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