|
|
Posted by
Richard Bucciarelli,
January 25, 2012
Email Richard Bucciarelli
Richard Bucciarelli, BKINE, CSEP-CEP, CSCS, CK, is a soccer fitness coach and President of Soccer Fitness Inc., a soccer-specific strength and conditioning company in Toronto. Richard has an extensive background and experience in both training and coaching soccer players of all ages and levels of ability. A certified Kinesiologist, Richard also holds certifications with the Canadian Society of Exercise Physiology (CSEP-CEP), National Strength and Conditioning Association (CSCS), and the American Council on Exercise (CPT, CLWM). He also holds the distinction of being the only trainer in Canada to attend and present research at both the 6th World Congress on Science and Football (Antalya, Turkey, January 2007), the First World Conference on Science and Soccer (Liverpool, England, May 2008), and the 7th World Congress on Science and Football (Nagoya, Japan, May, 2011).
In addition to his many qualifications in soccer fitness training, Richard is also an avid soccer coach. A graduate of York University's Coaching Certification Program, he also currently holds an Ontario Provincial "B" License, as well as United States National "B" and "Y" Licenses, in coaching.
|
|
|
|
|
|
|
|
|
|
Quick gains in running speed:
Using harnessed over-speed treadmill training – Part 2
|
|
In Part 1 of this article, the science behind both conventional and harnessed treadmill over-speed training methods was examined. In Part 2, the specific training plan used with Joseph Di Chiara, of Team Canada and Krylia Sovotev in the Russian Premier League, during the December 2011 break, will be presented.
Prior to developing Joseph’s training plan, we assessed a number of physical abilities, including his running speed over 10, 20, and 35 metres. We used the 35 metre sprint time to calculate a maximal running speed, which we would then use to plan his over-speed training workouts.
Joseph’s fastest time over 35 metres was 4.78 seconds. Based on this time, his maximal running speed on the ground was determined to be 16.3 miles per hour (26.4 kilometres per hour).
Joseph trained a total of 4 days per week. He performed harnessed over-speed running 2 out of the 4 days. The other days were devoted to incline treadmill running, plyometrics, and strength training.
His over-speed runs were set up as follows:
1 x 10 seconds running at 80% of maximal over-ground running speed
(13 MPH)
Rest for 2.5 minutes between sets
2 x 6 seconds running at 90% of maximal over-ground running speed
(14.5 MPH)
Rest for 2 minutes between sets
2 x 4 seconds running at 100% of maximal over-ground running speed
(16 MPH)
Rest for 1.5 minutes between sets
After 2 weeks, we were able to add 4 more runs to his workouts:
1 x 4 seconds running at 105% of maximal over-ground running speed
(17 MPH)
Rest for 1.5 minutes
1 x 4 seconds running at 110% of maximal over-ground running speed
(18 MPH)
1 x 4 seconds running at 120% of maximal over-ground running speed
(19 MPH)
Rest for 1.5 minutes
1 x 4 seconds running at 130% of maximal over-ground running speed
(21 MPH)
This training comprised a very low volume (less than 1 minute of total exercise time) but very high intensity (50% of the total training time spent above 100% of maximal over-ground running speed). In a short amount of time (5 weeks) we were able to increase Joseph’s maximal running speed on the treadmill from 16 MPH to 21 MPH. In a subsequent speed test, we also saw his 35 metre sprint time decrease to 4.69 seconds (a 4% improvement).
A video of Joseph’s harnessed over-speed treadmill running exercise can be viewed below. Of particular importance in the video is his running form, which does not change much, even as the treadmill speeds increase to 130% of his maximal over-ground running speed. As mentioned earlier, this training method is effective in improving running speed because it forces the athlete to generate greater stride frequency, while maintaining relatively normal running mechanicss.
Richard Bucciarelli is the President of Soccer Fitness Inc., and Fitness Coach for the Canadian National Women’s U17 team, which will be travelling to Mexico City on December 11th for their next training camp. For more information about Richard and Soccer Fitness, please visit www.soccerfitness.ca
|