from Károly Papp. Sports Science Lecturer and Academic, Performance Enhancement Specialist
Calculate with two large circles!
1 Working capacity circle
2. Intensity circle
Working capacity I:
the maximum working volume can be achieved here by the chosen interval training. If 3v3 4v4 (VO2max-based interval) training, the adult or youth team must achieve gross 15-20 minutes of training within a practice by the end of the circle. That practice models that training which a professional footballer encounters during a match.
Working capacity II:
In addition to the existing working volume, the previous passive rests shall be gradually replaced by the active rests. Use the 30-15 IFT test to calculate its intensity.
Intensity I:
Increase the area by approximately 10-20%. The length of the movement sections is increased this way. (It has been a fixed rate so far.) It means, the athlete must run more during the interval training. (The loading period and the method of the rest are unchanged.) (more ssg exercises: https://www.fitness4soccer.com/ )
Intensity II:
Change the rules in the next progression phrase! Make the training more difficult by rules, what increase the speed of the training. (Period of training, area and active rest as before)
Intensity III: Decrease the length of the training sections but increase the number of intervals. For e.g.: It shall be increased from 6x3 minutes to 12x1.5 minutes. The active rests shall be changed to passive ones.
(MOST IMPORTANT!!!!!)
This progression line takes approximately 6-10 minutes. It provides that special condition throughout the entire year what generates a well-measurable result within the matches as well.