Faculty of Physical Education, Sport and Health

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Author: search.filters.author.Tasevski ZikicaSubject: search.filters.subject.training,

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    Planning of microcycle in football- dosaging of the training load - #2
    (Faculty of physical education sport and health, 2021-06)
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    Tasevski Zikica
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    Brazhanski Ognen
    In the process of planning/ modeling training programs, repetitive training periods are used, in the form of cycles (weekly, monthly, annual). This is done in order for the coach to present clearly the idea for the training program, and also to allow the athlete's biorhythm to adapt to the competition’s cycles. When creating a training cycle in football, the components of the training such as intensity, volume, weekly training frequency as well as rest, during and after the training, are always taken into account. We usually talk about the 7-day micro cycle, as the shortest period of planning the training program. This micro cycle can be organised in several variants: in the preparatory period, or in the period of competition, where there can be one or two matches in seven days.
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    Strength exercise for football #4 – maximal strength (power)
    (Faculty of physical education sport and health, 2020)
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    Tasevski Zikica
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    The ability for maximum strength is separated as a sub-component of the strength abilities. This maximal area in the general image of the strength capacities is recognized through highly intensive loads with short duration of 2 to 3 seconds or 1 to 3 repetitions. The method for maximal strength transformation takes into account the following components: external load (90-95% of 1RM), number of repetitions in one series (1-3 repetitions), number of training series (from 3 to 4 series), break of 1.5 to 3 minutes between series, next training 24-48 hours after training depending on the category of footballers. Significant improvement of the maximal strength can be observed after 3 weeks of the training program. Regarding the maximal strength transformation, since the execution of movements is high in terms of intensity, 1 to 3 maximal load repetitions, it is safer for the movements to be isolated in muscle groups (chest-only exercises, only back exercises, kick, etc.). However, other exercises should also be performed, such as: deadlift, throwing, pulling, pushing, with maximal intensity with duration of no longer than 2-3 seconds, should not be performed. In this manner, the entire body is involved (functional training), but with the dominant method being the maximal power transformation.