Table 2 Training protocols
Group | Week | Frequency (day/week) | Round per session | Duration | Intensity | |
|---|---|---|---|---|---|---|
High intensity functional training (HIFT) | 1–2 | 3 | 1 × (8 station) | Work interval: 30 s Recovery interval: 30s Rest between round: - Total time: 7:30 min: s | All-out Session means HR: 85–90% MHR | |
3–4 | 3 | 2 × (8 station) | Work interval: 30 s Recovery interval: 30s Rest between round:2 min Total time: 17 min | All-out Session means HR: 85–90% MHR | ||
5–6 | 3 | 3 × (8 station) | Work interval: 30 s Recovery interval: 30s Rest between round:2 min Total time: 26:30 min: s | All-out Session means HR: 85–90% MHR | ||
7–8 | 3 | 4 × (8 station) | Work interval: 30 s Recovery interval: 30s Rest between round:2 min Total time: 36 min | All-out Session means HR: 85–90% MHR | ||
HIFT Stations: 1- Carrying the soccer ball (20Â m/shuttle), 2- Push-Up, 3- Squat jump, 4-Plank jack, 5-Nordic hamstring, 6- Mountain Climber, 7-Sprint on the spot, 8-burpee | ||||||
Moderate intensity soccer technical training (MITT) | Week | frequency | Round per session | Duration (min: s) | Intensity | |
1–2 | 3 | 1 | Work interval: 7:30 Rest between round: - Total time: 7:30 | Session means HR = 60–65% MHR | ||
3–4 | 3 | 2 | Work interval: 7:30 Rest between round:2 min Total time: 17 min | Session means HR = 60–65% MHR | ||
5–6 | 3 | 3 | Work interval: 7:30 Rest between round:2 min Total time: 26:30 | Session means HR = 60–65% MHR | ||
7–8 | 3 | 4 | Work interval: 7:30 Rest between round:2 min Total time: 36 min | Session means HR = 60–65% MHR | ||
MITT content: rondo soccer drill, 10 × 10-yard area, 1 soccer ball, 4 players possessing, 2 defenders. If the defending players reached the target heart rate, they would be replaced by other players. The possessing players had to keep their heart rate within the target range with short movements | ||||||
All subjects | Â | Week | frequency | Duration | Intensity | |
HST | 1–8 | 3 | 90 min general warm-up (15 min), specific warm-up with the ball (10 min), technical drills (20 min), tactical drills (40 min), and cooling (15 min) | Session means HR = 55–65% MHR Session mean RPE = 4–6 | ||
RT | 1–8 | 1 | 60–70 min Squat with smith machine (3set×10rep), Leg press (3set×10 rep), Bench Chest press (3set×10 rep), Seated cable row (3set×10 rep), Knee extension (3set ×10 rep), Lying leg curl (3 set×12rep), Stand calf raises (3set×12rep), Shoulder press (3set×10 rep). | 75–80% 1RM | ||