Conditioning for Soccer

[eXpo]

Hey guys,

I was wondering which protocol you think would be best for soccer players? I was leaning towards Black Professional as the HIC translates quite well but then again games are 90+mins and I need to be able to perform for that long which is in E territory.

So would 2 HIC sessions a week and 1 E session a week be enough? I'm currently not playing regularly as I'm away from home so the only training I'm doing is in the gym. I was planning on doing Operator + Black Pro. I've completed BB.

Thoughts?

Cheers.

[DocOctagon]

So let me make sure I have this right. You're not doing any soccer practice/training during the week? Just strength & conditioning? If that's the case then yes, Black Prof is going to be more than enough. Use mostly HICs that are applicable to your sport, i.e. all the running based/track based HICs = Oxygen Debt 101, Connaught Range, all hill sprint versions, BOOs, etc. You can throw in the occasional GC but don't make it a habit. Keep the weekly E sessions running based as well at 45-60 mins minimum.

[eXpo]

So let me make sure I have this right. You're not doing any soccer practice/training during the week? Just strength & conditioning? If that's the case then yes, Black Prof is going to be more than enough. Use mostly HICs that are applicable to your sport, i.e. all the running based/track based HICs = Oxygen Debt 101, Connaught Range, all hill sprint versions, BOOs, etc. You can throw in the occasional GC but don't make it a habit. Keep the weekly E sessions running based as well at 45-60 mins minimum.

No I'm not doing any soccer practice during the week as I'm currently away for work (and I only play when I'm at home) but I'd like to improve my fitness so when I do get to play, I can play a full game even though I've not played in awhile.

Hope that makes sense.

Thanks for your reply. Is 2x HIC and an E session every week enough or should I try and do 3x HIC and an E session every week? Atm I'm planning on running this schedule:

Mon: Operator + HIC
Tues: Rest
Weds: Operator + HIC
Thurs: Rest
Fri: Operator + HIC
Sat: Rest
Sun: E session

Does that seem appropriate?

Cheers

[DocOctagon]

So let me make sure I have this right. You're not doing any soccer practice/training during the week? Just strength & conditioning? If that's the case then yes, Black Prof is going to be more than enough. Use mostly HICs that are applicable to your sport, i.e. all the running based/track based HICs = Oxygen Debt 101, Connaught Range, all hill sprint versions, BOOs, etc. You can throw in the occasional GC but don't make it a habit. Keep the weekly E sessions running based as well at 45-60 mins minimum.

No I'm not doing any soccer practice during the week as I'm currently away for work (and I only play when I'm at home) but I'd like to improve my fitness so when I do get to play, I can play a full game even though I've not played in awhile.

Hope that makes sense.

Thanks for your reply. Is 2x HIC and an E session every week enough or should I try and do 3x HIC and an E session every week? Atm I'm planning on running this schedule:

Mon: Operator + HIC
Tues: Rest
Weds: Operator + HIC
Thurs: Rest
Fri: Operator + HIC
Sat: Rest
Sun: E session

Does that seem appropriate?

Cheers

Is there a reason you're doing HIC & Op on the same day? Personally I would spread the wealth, more like this:

Mon: Op
Tues: HIC
Weds: Op
Thurs: HIC
Fri: OP
Sat: E
Sun: Rest

Reason being, your intensity might suffer when it comes to HIC if you're doing it after strength. It's certainly a viable option, but not necessarily ideal unless your schedule demands it.

Start with 2 HIC and 1 E first. See how well you handle the workload for a block. Then consider adding in a 3rd HIC.

[J-Madd]

I'd say Black Pro is the way to go for you, and agree with the schedule that DocOct mentions above. FYI My son is a high school soccer player, and here is what I have set up for him in the off-season:

Sunday: Strength (Fighter -- SQ/BP/PU/DL)
Monday: BJJ
Tuesday: Conditioning (LSS Run)
Wednesday: BJJ
Thursday: Strength (Fighter -- SQ/BP/PU/DL)
Friday: Off
Saturday: Conditioning (swim/4x400m IM or hill sprints)

I would've gone with Black Pro for him, but with the two days of BJJ, it would be just too much for him. His coach is a Brazilian, so he's in favor of the BJJ in the off-season. The boy is long and strong, but he could probably do with a smidge of meat on his bones, so the strength day might have a "Mass" feel to them. As far as skill work, he does plenty of that playing pick up games with his brothers and buddies on the weekends.

[eXpo]

That's great, I'll start off with Docs schedule above and see how it goes.

Cheers guys.

[eXpo]

Would just like to say that I've been running that schedule since I posted and my performance in my HIC workouts has gone through the roof. I've started football(soccer) training again now so I've swapped out one HIC workout in its place.

Schedule now looks like this:

Mon: Operator
Tues: Football training for 60mins
Weds: Operator
Thurs: 2min Indoor Power Intervals or 600m resets
Fri: Operator + Deadlift
Sat: E session
Sun: Off

Thanks for all your help guys, defo feel like I'm improving!