Case study 3 by https://padlet.com/mikaela_wheeler/Soccer en-us 2019-04-09 06:42:57 UTC 2019-04-09 07:24:35 UTC hello@padlet.com Table 3 https://padlet.com/mikaela_wheeler/Soccer/wish/349813264 4 X week

High-intensity aerobic interval training consisted of 4 sets of 4 min running at 90 – 95 % of HR max and with 3 min of active recovery at 60 to 70 % of HR max, 

Training consisted of 3 sets of 6 40-m maximal shuttle sprints (∼ 720 m per session without recovery) with 20 s of passive recovery between sprints and 4 min of passive recovery between sets. 

(Bravo, 2008)
ESHAY
]]> 2019-04-09 06:53:41 UTC https://padlet.com/mikaela_wheeler/Soccer/wish/349813264 https://padlet.com/mikaela_wheeler/Soccer/wish/349816169 Field Training x4 (]]> 2019-04-09 07:05:56 UTC https://padlet.com/mikaela_wheeler/Soccer/wish/349816169 https://padlet.com/mikaela_wheeler/Soccer/wish/349816362
Improve:
 - endurance (both cardiorespiratory and muscular)
- Compound exercies (squats, deadlifts, step ups)
- Plyometrics: (body weight jump squats, box jumps)

Strength (Core, upper body and lower body)

Monday:
Strength Training
upper-body + Core, 10 exercises ( 30 min): 


Field Training 90 mins moderate intensity
Tuesday:
Field Training 90 mins moderate intensity
Lower-body, 10 exercises (30 min): 
Wednesday - Rest Day
Thursday: Field game training 90 mins moderate - high intensity
Friday: Field training 75 mins low-moderate
Saturday: Match (90 mins high intensity)
Sunday: Rest

A study in 2018 demonstrated that in season eccentric overload will have positive effects on building muscle mass (body composition), strength and sprint performance.

https://www-ncbi-nlm-nih-gov.ezproxy.library.uq.edu.au/pmc/articles/PMC6191107/



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