Physical Conditioning Training in Football Based on the Dominant Energy System by Jens Bangsbo (Patreon)

Based on the dominant energy system, physical conditioning training in football can be divided into several components.

During a game or training session, a player's effort intensity often varies. In some periods, energy will be primarily supplied through the aerobic pathway, while at other times, a significant proportion of energy will be produced through anaerobic systems. There is some overlap between the two training categories; for example, the effort intensity during high-intensity aerobic training (HIIT) can become similarly high during speed-endurance training at certain periods. The components of physical conditioning training are then separately described.

Aerobic Training

Aerobic training can be divided into high-intensity aerobic training, moderate-intensity aerobic training, and low-intensity aerobic training. A football player should be able to exert high-intensity effort at any time during a game. The ability to perform this type of effort can be enhanced through high-intensity aerobic training. It is also important for a player to maintain a high level of physical and technical performance throughout the game. Therefore, a portion of the training should aim to improve the capacity for efforts at varying intensities for extended periods ('endurance'). Performing moderate-intensity aerobic exercises can enhance endurance capacity. On the day after a competition or after a few days of intensive training, a player may need to recover, so light physical activities can be performed - low-intensity aerobic training.

Anaerobic Training

Anaerobic training can be divided into speed training and speed-endurance training. An average sprint during a game lasts less than three seconds. However, as a sprint can be decisive in the final outcome of a game, it is crucial to conduct speed training to develop this ability in players. In football, speed is not solely dependent on physical capacity; it also involves quick decision-making that must be translated into rapid movements. The goal of speed training is to enhance the player's ability to perceive, assess, and act swiftly in situations where speed is essential. During a short sprint (1-5 seconds), energy is primarily produced through phosphate breakdown, but the anaerobic system producing lactate is also crucial. During longer periods of high intensity, energy is predominantly produced by the latter system. High concentrations detected in elite players during competition highlight the importance of this energy system in football, necessitating specific training. This can be achieved through speed-endurance training, improving the ability to repeatedly exert high-intensity efforts.

Training Methods

The majority of physical conditioning training in football should be conducted with the ball, as this type of training offers several advantages:

• Specific muscle groups used in football are engaged.
• Players develop their technical and tactical skills under physically demanding conditions similar to those encountered during a game.
• This training method typically provides greater motivation for players when compared to training without the ball.

Adjustment Circle

When training is conducted with the ball, players may not work hard enough because various factors, such as technical and tactical limitations, can lower the intensity of effort. To increase the demands of any exercise, the coach can introduce various rules (adjustment circle).

Summary

A player's performance potential can be enhanced through physical conditioning training, which can be divided into aerobic and anaerobic training. Common to all types of physical conditioning training is the fact that every exercise practiced during training should closely resemble competition. This is the primary reason why the majority of physical conditioning training should be conducted with the ball.

Reference: "Aerobic and Anaerobic Training in Football: Special Emphasis on Training of Youth Players (Fitness Training in Football)"