What’s everyone saying about the Conte pre-season special? Thoughts to follow this evening
Interesting to hear that you all responded positively. My issue with the training would be that they did not need to be pushed nearly as far in order to elicit the same benefits. At a certain point it was heightening their injury risk with little pay-off. More important, it is dangerous due to the stress placed on the heart. Special forces die more often in training than at war, largely because their regimen involves sessions like this with the aim of mindset conditioning (drowning is the other common occurrence). Footballers are at heightened risk of cardiac arrest generally, not to mention the increased incidence in the past couple of years. For sure it is still an unlikely event, but personal health comes first.
That said, as a one-off I could see it being extremely beneficial on the psychological front. Firstly as a team, much like a rite of passage for them going into this season. Everyone bought in and went to the extreme to prove their allegiance to the cause/season goals. There are no passengers this season. On an individual level it also inspires confidence as if a player now understands their ability to push through the pain barrier, they will have less doubt when it comes to moments of fatigue on match day.
In short, probably better ways that they could have worked on the mind and certainly for fitness. That said, if insistent on this session, medical staff should have kept a close monitor on players throughout and made the call for them on when their session is over
That said, as a one-off I could see it being extremely beneficial on the psychological front. Firstly as a team, much like a rite of passage for them going into this season. Everyone bought in and went to the extreme to prove their allegiance to the cause/season goals. There are no passengers this season. On an individual level it also inspires confidence as if a player now understands their ability to push through the pain barrier, they will have less doubt when it comes to moments of fatigue on match day.
In short, probably better ways that they could have worked on the mind and certainly for fitness. That said, if insistent on this session, medical staff should have kept a close monitor on players throughout and made the call for them on when their session is over
To Find Flow:
- The activity must be intrinsically rewarding.
⁃ You need goals that, while challenging, are still attainable.
⁃ Apply complete focus on the activity itself.
⁃ Have a sense of personal control over the situation and the outcome
⁃ Gaim immediate feedback as to the level of challenge and your competence
⁃ Have knowledge that the task is doable; a balance between skill level and the challenge presented
Chances are if you’re rarely finding this all-important flow state in matches there is something missing. Take time to consider the above and therefore what psychological or physical changes you might make. Furthermore, acknowledge that this is a skill like any other - it takes time to develop.
- The activity must be intrinsically rewarding.
⁃ You need goals that, while challenging, are still attainable.
⁃ Apply complete focus on the activity itself.
⁃ Have a sense of personal control over the situation and the outcome
⁃ Gaim immediate feedback as to the level of challenge and your competence
⁃ Have knowledge that the task is doable; a balance between skill level and the challenge presented
Chances are if you’re rarely finding this all-important flow state in matches there is something missing. Take time to consider the above and therefore what psychological or physical changes you might make. Furthermore, acknowledge that this is a skill like any other - it takes time to develop.
How does fear influence decision making?
Fear comes from the deadlock model: I want = fear + pain + anxiety + emotions.
Expanding on this, when a person has wants, fear results from their awareness of potential negative outcomes. In response to this fear, a person will act either consciously or unconsciously to remove the discomfort brought about. Good strategies consider longer-term aims and are appropriate to achieving these. Poor strategies tend to be short-sighted. Furthermore, smarter decisions will tend to take into account all wants simultaneously to maximise success across all.
For example, in a conditioning session, the shortest route to removing fear of pushing past one’s limit is to stop. Yet, fear of failing longer-term athletic goals would only heighten from this response. Therefore, a smart athlete must brave much of the discomfort in these sessions.
Of course, it is possible to push oneself too far also, therefore the alternate fear is also necessary. Awareness of true physiological limits versus those the mind places on exercise is crucial to smarter decision-making.
Fear comes from the deadlock model: I want = fear + pain + anxiety + emotions.
Expanding on this, when a person has wants, fear results from their awareness of potential negative outcomes. In response to this fear, a person will act either consciously or unconsciously to remove the discomfort brought about. Good strategies consider longer-term aims and are appropriate to achieving these. Poor strategies tend to be short-sighted. Furthermore, smarter decisions will tend to take into account all wants simultaneously to maximise success across all.
For example, in a conditioning session, the shortest route to removing fear of pushing past one’s limit is to stop. Yet, fear of failing longer-term athletic goals would only heighten from this response. Therefore, a smart athlete must brave much of the discomfort in these sessions.
Of course, it is possible to push oneself too far also, therefore the alternate fear is also necessary. Awareness of true physiological limits versus those the mind places on exercise is crucial to smarter decision-making.
If you’re already close to your capacity, sessions need to be short and sharp. Generally that is the case even with the players who can withstand multiple extra sessions too as we want to maximise the time we have to work regardless.
Therefore, 5-15 minute sessions in Heart-Rate Zones 4 or 5, typically working on either aerobic or anaerobic endurance. The difference between these is less than you might imagine and mainly just in the duration.
Anaerobic endurance you could be working anywhere between 3:1 (work to rest) e.g. 30 seconds work to 10 seconds rest, and 1:5 e.g. 10 seconds work to 50 seconds rest. At or close to all-out intensity. The specific differentiator compared to other types of endurance training is that you cannot keep up the intensity for more than a couple of minutes at a time without a break. Manipulating these ranges can give you different adaptations (though both still anaerobic). If you have high work to rest, the quality of subsequent sets will be weakened. That helps you to train at working through extreme fatigue and recovering more quickly, but does not help peak performance. Whereas, if you train with less work and greater rest (still at peak intensity), the accumulated fatigue dissipates in the rest period which helps you to work towards a higher peak of work you can get done in a short period of time. Both are important to develop for different reasons. Regardless of the work:rest ratios though, you need to always be working beyond your VO2max while emphasizing max speed on all reps.
Aerobic endurance training is similar to anaerobic endurance training except the duration is largely different. You could still work similar ratios, except rather than a couple of minutes, you are likely to continue far beyond this time frame. It is still all complex movements for 3- 12 sets, while emphasizing max (or close to max) speed on all reps. Work:rest rations are roughly between 3:1 (e.g. 6 mins work to 2 mins rest) and 1:2 (5 mins work to 10 mins rest). For example, if you timed how long it takes you to fully recover after an intense set, you could then work for the same amount of time the next set (for a 1:1 ratio). Rather than just working at VO2max as with anaerobic endurance, in this type of training you genuinely continue to work until you reach it. That is also what distinguishes it from long-distance running which is less suitable for football. In aerobic endurance you are still working maximally and continuing to work at V02max. Long distance running could have you performing submaximally for far longer periods of time and never reaching maximal aerobic speed. Remember that emphasis on working at max speed or effort for this type of training. Generally 15 mins or under again in-season so perhaps 2 or 3 sets max
Therefore, 5-15 minute sessions in Heart-Rate Zones 4 or 5, typically working on either aerobic or anaerobic endurance. The difference between these is less than you might imagine and mainly just in the duration.
Anaerobic endurance you could be working anywhere between 3:1 (work to rest) e.g. 30 seconds work to 10 seconds rest, and 1:5 e.g. 10 seconds work to 50 seconds rest. At or close to all-out intensity. The specific differentiator compared to other types of endurance training is that you cannot keep up the intensity for more than a couple of minutes at a time without a break. Manipulating these ranges can give you different adaptations (though both still anaerobic). If you have high work to rest, the quality of subsequent sets will be weakened. That helps you to train at working through extreme fatigue and recovering more quickly, but does not help peak performance. Whereas, if you train with less work and greater rest (still at peak intensity), the accumulated fatigue dissipates in the rest period which helps you to work towards a higher peak of work you can get done in a short period of time. Both are important to develop for different reasons. Regardless of the work:rest ratios though, you need to always be working beyond your VO2max while emphasizing max speed on all reps.
Aerobic endurance training is similar to anaerobic endurance training except the duration is largely different. You could still work similar ratios, except rather than a couple of minutes, you are likely to continue far beyond this time frame. It is still all complex movements for 3- 12 sets, while emphasizing max (or close to max) speed on all reps. Work:rest rations are roughly between 3:1 (e.g. 6 mins work to 2 mins rest) and 1:2 (5 mins work to 10 mins rest). For example, if you timed how long it takes you to fully recover after an intense set, you could then work for the same amount of time the next set (for a 1:1 ratio). Rather than just working at VO2max as with anaerobic endurance, in this type of training you genuinely continue to work until you reach it. That is also what distinguishes it from long-distance running which is less suitable for football. In aerobic endurance you are still working maximally and continuing to work at V02max. Long distance running could have you performing submaximally for far longer periods of time and never reaching maximal aerobic speed. Remember that emphasis on working at max speed or effort for this type of training. Generally 15 mins or under again in-season so perhaps 2 or 3 sets max
Forwarded from Vengkheang Meng
What is the best way to improve fitness in season?
On-Ball Decision-Making Pathways
When Receiving Under Pressure:
1. Can I play progressive? e.g. pass in behind or breaking lines.
2. Can I pass safely to a teammate in space?
3. Can I move on the ball to create new options?
4. Can I clear the ball into space / away from danger?
5. Stay on the ball, shield, block all lines to the ball and wait for a new picture.
When Receiving In Space:
1. Can I take a scoring opportunity or dribble into one?
2. Can I pass to a player with a scoring opportunity?
3. Can I dribble into a position where I can pass to someone with a scoring opportunity?
4. Follow the original passing pathways for any options that play forwards up the pitch (A – in behind the defence, B – down the side of the defence, C – striker’s feet, D – break a line)
5. Can I dribble forwards at a defender to exploit space up the pitch?
6. Can I pass safely?
7. Can I move on the ball to create new options?
8. Can I clear the ball away?
When Receiving Under Pressure:
1. Can I play progressive? e.g. pass in behind or breaking lines.
2. Can I pass safely to a teammate in space?
3. Can I move on the ball to create new options?
4. Can I clear the ball into space / away from danger?
5. Stay on the ball, shield, block all lines to the ball and wait for a new picture.
When Receiving In Space:
1. Can I take a scoring opportunity or dribble into one?
2. Can I pass to a player with a scoring opportunity?
3. Can I dribble into a position where I can pass to someone with a scoring opportunity?
4. Follow the original passing pathways for any options that play forwards up the pitch (A – in behind the defence, B – down the side of the defence, C – striker’s feet, D – break a line)
5. Can I dribble forwards at a defender to exploit space up the pitch?
6. Can I pass safely?
7. Can I move on the ball to create new options?
8. Can I clear the ball away?
Skill is tough to develop, but easy to maintain.
Think of acquiring skill as like riding riding a bike uphill. At first getting over the inertia and getting through the incline at low speed makes it difficult to see progress. At this stage you are becoming accustomed to the wide degrees of freedom required to produce a certain skill. Although it feels as if no progress is being made at all, you cannot yet see the links forming beneath the surface.
The moment you reach the brow of the hill, everything comes easy to you, with momentum coming in and a flat surface to glide across. This is when enough degrees of freedom combine to at least inconsistently produce the skill. In English language, we might call this stage ‘ability’ rather than skill, as one is able, but not necessarily consistently or on cue.
Note that once you acquire a skill, it does not deteriorate quickly. Especially with technical skills, it is possible to go long periods of time without much deterioration in quality.
Think of acquiring skill as like riding riding a bike uphill. At first getting over the inertia and getting through the incline at low speed makes it difficult to see progress. At this stage you are becoming accustomed to the wide degrees of freedom required to produce a certain skill. Although it feels as if no progress is being made at all, you cannot yet see the links forming beneath the surface.
The moment you reach the brow of the hill, everything comes easy to you, with momentum coming in and a flat surface to glide across. This is when enough degrees of freedom combine to at least inconsistently produce the skill. In English language, we might call this stage ‘ability’ rather than skill, as one is able, but not necessarily consistently or on cue.
Note that once you acquire a skill, it does not deteriorate quickly. Especially with technical skills, it is possible to go long periods of time without much deterioration in quality.
Common pre-season mistakes 🧠 would add showing up under or over prepared. Use the off-season to work on qualities you missed in-season primarily, do enough to come fit but with room to push it across pre-season and peak at the start of competitive match play
Q: What exercises do you use in your SPS programming?
A: In short, too many to mention. Slightly longer form answer: in-season generally a mix of both Grinding & Ballistic movements, some simple and some complex. Exercises from both categories tend to be present in any program but to a
higher or lower degree depending on our goals, needs, and the specific player's individual context. If you want the extra long answer, buy our individualised SPS programming and then you will find out for yourself haha.
A: In short, too many to mention. Slightly longer form answer: in-season generally a mix of both Grinding & Ballistic movements, some simple and some complex. Exercises from both categories tend to be present in any program but to a
higher or lower degree depending on our goals, needs, and the specific player's individual context. If you want the extra long answer, buy our individualised SPS programming and then you will find out for yourself haha.
Strength.png
106.9 KB
For context: Grinding movements are slow, controlled, compound movements (e.g., squats, deadlift, bench press) with constant tension, while Ballistic movements are fast and explosive (e.g., jump squats, hang cleans) with a burst of tension followed by relaxation, and they usually involve a flight of the body or the implement (e.g., barbell or a medicine ball). Additional categories involve Control movements (mostly for Vanilla Training, e.g., local and global stabilizers,) and Other
(that annoying category for exercises you do not know where they belong to). As with
any categorisation, it is hard to draw a fine line between categories since there are some similarities between them.
(that annoying category for exercises you do not know where they belong to). As with
any categorisation, it is hard to draw a fine line between categories since there are some similarities between them.
Shifting your mentality prior to matches from team to task, is one key to avoiding complacency.⠀
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It’s very easy to overlook opposition when you focus on the team itself. Moreover, this often isn’t solely the result of our mindset, but is added to by external views such as those of the media, fans and even teammates.⠀
⠀
By taking our mindset away from the team itself, and instead placing it on the tasks at hand, we are able to train more effectively throughout the week and then show up greater on match day.
⠀
It’s very easy to overlook opposition when you focus on the team itself. Moreover, this often isn’t solely the result of our mindset, but is added to by external views such as those of the media, fans and even teammates.⠀
⠀
By taking our mindset away from the team itself, and instead placing it on the tasks at hand, we are able to train more effectively throughout the week and then show up greater on match day.
Quick call for requests on anything you’d like to be added to our new site which will be unveiled soon.
It’s already got these additions over the current site:
⁃ Brand new aesthetic for easy scrolling and access to content
⁃ Private login space where you can access all of your programs, analysis and files at any time
⁃ Long-form content area where all of our extended articles will be hosted and split into their categories to easily learn about specific topics you’re interested in.
⁃ Shop with all services and plans in one place to easily pay with card, bank or PayPal
Send a message in private if you prefer, would be good to hear what else people would be interested in seeing.
It’s already got these additions over the current site:
⁃ Brand new aesthetic for easy scrolling and access to content
⁃ Private login space where you can access all of your programs, analysis and files at any time
⁃ Long-form content area where all of our extended articles will be hosted and split into their categories to easily learn about specific topics you’re interested in.
⁃ Shop with all services and plans in one place to easily pay with card, bank or PayPal
Send a message in private if you prefer, would be good to hear what else people would be interested in seeing.