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EndurancePeriodization

soccer preseason performance program

v1

An 8-week intermediate program focusing on VO2max, repeat sprint ability, and neuromuscular power using concurrent training and block periodization.

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soccerpreseasonconditioningplyometricsHIITperiodization

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Procedure

  1. Phase Identification: Determine the current week within the 8-week cycle.

    • Weeks 1–4: Block 1 (Adaptation)
    • Weeks 5–8: Block 2 (Intensification)

  2. Weekly Structure Setup: Use create_week to establish a 4-day training split:

    • Monday: HIIT / Aerobic (MAS-based)
    • Tuesday: Strength / Power (Lowe Body Focus)
    • Wednesday: Active Recovery (Mobility)
    • Thursday: RSA / Anaerobic (Sprint repeats)
    • Friday: Strength / Power (Complex Training)
    • Saturday: Game Simulation (SSGs)
    • Sunday: Rest

  3. Programming Block 1 (Weeks 1-4):

    • Aerobic (Mon): Create intervals starting at 4x4 min (90-95% MAS) in Weeks 1-2, progressing to 5x4 min (95-100% MAS) in Week 3.
    • Strength (Tue/Fri): Add general hypertrophy lifts (Back Squat, RDL, Pull-up, Bench). Set 3x8–12 reps at RPE 7–8.
    • Anaerobic (Thu): Program 6x30s sprints with 90s recovery.
    • Deload (Week 4): Reduce interval volume by 50% and sets by 40%. Maintain intensity (90% MAS).

  4. Programming Block 2 (Weeks 5-8):

    • Aerobic (Mon): Transition to short HIIT (10s work / 10s rest) at 100-110% MAS. 2 sets of 8 minutes.
    • Strength (Tue/Fri): Implement Complex Training. Pair a heavy lift (e.g., Squat 3-5 reps) with a plyometric move (e.g., Box Jump 5 reps). Set RPE to 9.
    • Anaerobic (Thu): Program Repeat Sprint Ability (RSA) at 6x30m with 20s recovery.
    • Taper (Week 8): Reduce total volume by 60%. Keep sprint speeds and weight loads high but with minimal repetitions (e.g., 2-3 reps).

  5. Progressive Overload Management:

    • Monitor RPE and MAS percentages weekly.
    • Use update_workout to adjust "RSA Recovery" time downward (90s $\rightarrow$ 60s $\rightarrow$ 40s $\rightarrow$ 20s) as the player progresses.
    • Consolidate progress in the user memory using remember to track MAS improvements.

  6. Execution:

    • Use plan_week to populate the calendar with specific interval durations and loading parameters defined in the research brief.
    • Ensure every session includes a specific "Primary Physiological Target" note (e.g., "Target: Lactate Tolerance" or "Target: Force Production").

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