Aerobic conditioning for team sport is not simply
Critical speed and maximal aerobic speed
Because intensity alone is not sustainable.
Here’s how to balance intensity and volume
Across different athlete profiles
🧵
Critical speed and maximal aerobic speed
Because intensity alone is not sustainable.
Here’s how to balance intensity and volume
Across different athlete profiles
🧵
For a recap of athlete profiles see ⬇️
https://twitter.com/Gareth_Sandford/status/1456709100331360258?s=20
Low intensity aerobic training is the foundation
This PRINCIPLE holds true across athlete profiles
But the traditional FORMAT of continuous slow jogging
Only optimally serves endurance profiles
Commonly prescribed in the distribution ⬇️
This PRINCIPLE holds true across athlete profiles
But the traditional FORMAT of continuous slow jogging
Only optimally serves endurance profiles
Commonly prescribed in the distribution ⬇️
https://twitter.com/Gareth_Sandford/status/1369741053138399232?s=20
What does this mean?
In endurance profiles look at doubling down on
Low intensity continuous work
It is their bread and butter
Hybrid and speed athletes will get there differently
Tempo examples discussed ⬇️
In endurance profiles look at doubling down on
Low intensity continuous work
It is their bread and butter
Hybrid and speed athletes will get there differently
Tempo examples discussed ⬇️
https://twitter.com/SportsmithHQ/status/1454206588596768770?s=20
Elite⚽daily training could be 45 -120 minutes
With technical, tactical and physical aims
Over time providing large proportion of
Low-intensity continuous stimulus
Particularly for speed profiles
And it is this reason, that in team sports
I emphasize CS and MAS
With technical, tactical and physical aims
Over time providing large proportion of
Low-intensity continuous stimulus
Particularly for speed profiles
And it is this reason, that in team sports
I emphasize CS and MAS
As looking at the overall programme
The foundation is there
But key physiological stimulus that moves the needle
Can be missing on a regular basis
Often due to time crunch with 3 games per week
The foundation is there
But key physiological stimulus that moves the needle
Can be missing on a regular basis
Often due to time crunch with 3 games per week
https://twitter.com/CiDeely/status/1332809022920159233?s=20
Pre-season you can take big steps on these capacities
In-season ‘micro’ build as game schedule increases
Remember aerobic fitness can also build resilience
To handle spikes in training load over time
In-season ‘micro’ build as game schedule increases
Remember aerobic fitness can also build resilience
To handle spikes in training load over time
https://twitter.com/YLMSportScience/status/752936887103418368?s=20
Over time, the important thing is
The balance of training distribution
High-intensity (MAS) all the time is not sustainable.
Start with a flexible polarized model
Plus regular inclusion of CS training
Guided by athletes limiting factor
The balance of training distribution
High-intensity (MAS) all the time is not sustainable.
Start with a flexible polarized model
Plus regular inclusion of CS training
Guided by athletes limiting factor
https://twitter.com/YLMSportScience/status/1005714962961108992?s=20
Speed profiles need:
• Less overall aerobic volume than endurance profiles
• But deliver it frequently
Because it is not their physiology preference,
These elements can de-train quickly
• Less overall aerobic volume than endurance profiles
• But deliver it frequently
Because it is not their physiology preference,
These elements can de-train quickly
What if someone plateaus?
Change up format of stimulus delivery
And check other limiting factors:
Change up format of stimulus delivery
And check other limiting factors:
https://twitter.com/Gareth_Sandford/status/1445106386271047689?s=20
Implementation of these principles
Will differ across athlete profile types
Why does this point matter?
One training model can benefit some
But over-train others
Example ⬇️
Will differ across athlete profile types
Why does this point matter?
One training model can benefit some
But over-train others
Example ⬇️
https://twitter.com/Gareth_Sandford/status/1298687904537956352?s=20
TLDR Summary (1/2)
• Low intensity continuous work balances intensity
• Traditional slow jogging and 80:20 distribution favors endurance profiles
• 80:20 format in speed and hybrid profiles is modified
• Because of the diversity of profile, it’s a very individual solution
• Low intensity continuous work balances intensity
• Traditional slow jogging and 80:20 distribution favors endurance profiles
• 80:20 format in speed and hybrid profiles is modified
• Because of the diversity of profile, it’s a very individual solution
TLDR Summary (2/2)
• Technical training provides large volume of low intensity continuous work
• Watch CS and MAS closely for physiological adaptation
• Aerobic fitness can protect against spikes in physical load
• 1 training model benefits some but over trains others
• Technical training provides large volume of low intensity continuous work
• Watch CS and MAS closely for physiological adaptation
• Aerobic fitness can protect against spikes in physical load
• 1 training model benefits some but over trains others
Let me know your experience! What have you found?
If you enjoyed this thread:
1. Comment/send me a DM to let me know what resonated!
2. Share a link to the first tweet ⬇️
If you enjoyed this thread:
1. Comment/send me a DM to let me know what resonated!
2. Share a link to the first tweet ⬇️
https://twitter.com/Gareth_Sandford/status/1461429877060489217?s=20
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