Jan Hoff 2008 UKSCA Norwegian 4x4 Protocol

Jan Hoff 2008 UKSCA Norwegian 4x4 Protocol

1. Endurance and Strength Training
for Soccer Players; Physiological
Considerations
Jan Hoff
Professor, PhD
Norwegian University of Science and and
Technology, Faculty of Medicine, Trondheim,
Norway

2. Football performance

3. Physical resources
•Endurance
• Strength and
strength derivatives
(sprints - jumps)

4. Energy systems
•ATP (2 sec)
•Phosphocreatin (6-8 sec)
•Lactic acid (45 sec)
•Glycogen (1h)
•Fat burning

5. Endurance performance
•Maximal oxygen uptake
•Lactate threshold (85-90% HRmax)
•Work economy (oxygen cost))

6. Lung
Blood
Heart
Muscle
Food + O
2
=
Energy

7. Endurance level
Aerobic power
Work load

8. Endurance
•Aerobic endurance
–Central limitations (supply)
–Peripheral limitations (demand)
•Anaerobic endurance
-Lactate
-Phosphocreatin/ ATP

10. Training intensity?
(Helgerud, Hoff et al. MSSE 2007)
0
5
10
15
VO
2max
Stroke volume
LSD LT 15x15 4x4 min
*** ***
*
%

c
h
a
n
g
e

11. Training – aerobic endurance
•4 min work periods
•90-95 % HR max
•Active break 3 min
•No obvious feeling of
lactic acid

12. Changes in Soccer Performance From
Enhanced Aerobic Endurance
Helgerud J, Hoff J et al.
Med Sci Sports Exerc 2001

13. The soccer game - characteristics
Intensity ~ lactate threshold
(80-90%HR
max)
Correlation VO
2max
and:
- distance covered
-number of sprints
-performance in the
league

14. Methods
Two men junior elite teams
(age 18 yr. height 181
cm, mass 72
kg)
Training group n=9,
Control group n=10
Training group: 4 x 4 min 90-
95% HR
max

separated by 3 min jogging
2 x
week for 8 weeks
Control group: technical training

15. Physiological tests
Training group Control group


pre- post- pre- post-

_______________________________________________________________________ VO
2max
l
.
min
-1
4.25 (1.90) 4.59 (1.40)* 4.06 (0.95) 4.11 (0.99)
ml
.
kg
-1

.
min
-1
58.1 (4.5) 64.3 (3.9)* 58.4 (4.3) 59.5 (4.4)
Lactate threshold
ml
.
kg
-1

.
min
-1
47.8 (5.3) 55.4 (4.1)* 49.5 (3.3) 50.0 (4.1)
Running economy
ml
.
kg
-1

.
m 0.26 (0.02) 0.24 (0.01)* 0.25 (0.02) 0.26 (0.03)
_______________________________________________________________________
* p<0.05
__
___________________________________________________________

16. Heart rate - post training
Intensity in relation to % HR
max

*p<0.05, **p<0.01, ***p<0.001

17. Video analysis
Training group Control group


pre- post- pre- post-

_______________________________________________________________________
Distance (m) 8619 (1237) 10335 (1608)* 9076 (1512) 9137 (1565)
# sprints 6.2 (2.2) 12.4 (4.3)* 6.4 (2.4) 7.5 (2.7)
# involvem. 47 (5) 59 (7)* 50 (6) 52 (7)
# passes 29 (3) 31 (4) 25 (3) 27 (4)
_______________________________________________________________________
* p<0.05
___________________________________________________________

18. Conclusions
Enhanced aerobic endurance

lead to improved soccer
performance by;
- increased distance covered
- higher work intensity
- higher number of sprints and
- higher number of involements with the ball
during a match.
No negative effect on jumping, strength, or speed.

19. The invisible
substitute
Mr. Oxygen!

20. Maximal oxygen uptake Maximal oxygen uptake
ml • kgml • kg
-1-1
• min • min
-1-1

Test 1Test 1:: 73.573.5
2 weeks - 18 intervals2 weeks - 18 intervals
Test 2:Test 2: 77.477.4
4 weeks - 8 intervals4 weeks - 8 intervals
Test 3:Test 3: 77.277.2
3 weeks - 18 intervals3 weeks - 18 intervals
Test 4:Test 4: 80.8 80.8
( 6.87 L( 6.87 L•• min min
-1-1
))
(HR rest 28)(HR rest 28)
Condensed interval training
Helgerud & Hoff (2004)
27 yrs male, 85 kg

21. More O
2
– one step ahead!

22. Soccer specific activities for
aerobic endurance training
•Small sided play
•Ball dribbling path

23. Soccer specific aerobic
endurance training
(Hoff, Helgerud et al. Br J Sports Med 2002)
•Additional heart rate?
•Does soccer specific
activity fullfil the
criterion of effective
aerobic training?

25. Small group play

26. Oxygen uptake and heart frequency correlates

27. Conclusions
•Small group interval play may enhance
maximal aerobic capacity
•Ceiling effect at about 65 mL•kg
-1
• min
-1
for Champions League Level players!
•Long interval (4x4min) training using a
dribbling path is as effective as uphill
running!

29. Ball dribbling path

31. Pre-season endurance
development in Celtic FC
using the soccer specific track
Kenny McMillan, Jan Helgerud, Jan Hoff
Br J Sports Med 2004Br J Sports Med 2004

32. Hoff-Helgerud track
•4 minutes intervals4 minutes intervals
•4 repetitions4 repetitions
•4 minutes active recovery4 minutes active recovery
•90-95% of maximal heart 90-95% of maximal heart
raterate
•2 x week2 x week
•8 weeks8 weeks
•regular soccer training regular soccer training
10h/week10h/week

33. Subjects
16 players – Celtic FC U-1716 players – Celtic FC U-17
Age Age 17 yrs 17 yrs
HeightHeight 177 cm 177 cm
MassMass 63.3 kg 63.3 kg
Maximal heart rate 201 Maximal heart rate 201 beatsbeatsminmin
-1-1

34. Physiological tests



PRE-PRE- POST-POST-
______________________________________________________________________________________________
VVOO
2max 2max
LL
..
min min
-1 -1
4.46 4.46 4.76 4.76
ml ml
..
kg kg
-1-1

..
min min
-1 -1
63.3 63.3 68.268.2
Running economy at 9 km Running economy at 9 km
. .
hh
-1-1

mL mL
. .
kgkg
-1 . -1 .
min min
-1-1
44.3 44.3 44.1 44.1
____________________________________________________________________________________________

35. Conclusions
•Hoff-Helgerud track with Hoff-Helgerud track with
the ball is as effective as the ball is as effective as
runningrunning
•Similar changes as has Similar changes as has
been shown from bottom been shown from bottom
to top of the leagueto top of the league
•8 weeks from low level - 8 weeks from low level -
to the highest values to the highest values
shown in previous shown in previous
studiesstudies

36. Henke’s maxpulse is 196

37. Training strength, speed and
jumping height

38. Strength
•One repetition
maximum (1RM)
•Expressed in kg
•Power = force •
velocity
•Rate of force
development (RFD)

39. Newtons 2
nd
law of motion
•F = m • a
•Force (Newton)
= mass (kg) •
acceleraton
(m • sec
-2
)

40. Type 2b, 2a and 1 motor units

41. Strength and strength derivatives (Sprints
- Jumps) (Hoff, Helgerud et al. Br J Sports Med 2004)
140 160 180 200 220
1.2
1.4
1.6
1.8
2.0
2.2
1 Repetition maximum (kg)
1
0
-
m

s
p
r
i
n
t

(
s
e
c
)
140 160 180 200 220
3.5
3.7
3.9
4.1
4.3
4.5
1 Repetition maximum (kg)
3
0
-
m

s
p
r
i
n
t

(
s
e
c
)
140 160 180 200 220
4.0
4.2
4.4
4.6
1 Repetition maximum (kg)
1
0
-
m

s
h
u
t
t
e
l

r
u
n

(
s
e
c
)
140 160 180 200 220
40
50
60
70
1 Repetition maximum (kg)
J
u
m
p
i
n
g

h
e
i
g
t
h

(
c
m
)
A B
C D
R=0.94, p<0.001 R=0.71, p<0.01
R=0.68, p<0.02 R=78, p<0.02

42. Movement specificity-
Thorstensson -76
•A = 1RM
•B = isometric
MVC
•C = EMG and
force isokinetic
knee-extension

43. Strength training is related to two
main mechanisms:
•Hypertrophy (additional sarcomeres / actin and
myosin in parallell)
•Neural adaptations (increased strength with no
hypertrophy)
–increased central drive
–increased conductance velocity
–shortcutting ”Hennemans size priciple”
–increased syncronization
–increased calsium pumping in SR?

44. Training hypertrophy
•10-12 repetitions
•slow motion
•until exhaustion
•forced reps 11 and 12
•5-6 sets
•eccentric overload
(DOMS has an anabolic
effect)
(Tesch, 76)

45. Maximal strength training
•85% of 1RM+
•4 reps
•emphasis on maximal
mobilization of
concentric force
•4 series
•5-10 kg increments every
time the reps and series
goal is achieved
•normal training response
is 2% per session

46. Comparison MST and
Bodybuildertraining
Hoff J, Heggelund J, Helgerud J, 2007
•n=8, students
•Randomized r/l leg
•4/5x5 reps Maximal
Strength Training (MST)
vs.
•3x10 reps slow execution
•Matched total work
•3x per week

47. Comparison MST and Bodybuildertraining
Hoff J, Heggelund J, Helgerud J, 2007
Improvements:
•1RM Bodybuildertrain.:29.9%
•1RM MST.: 54.3%
•RFD Bodybuildertrain.:49.1%
•RFD MST.: 101.8%
•Fiber-cross sectional area (biopsy)
–Bodybuildertrain.:2.1%
–MST.: 0.1%
•Work efficiency
–Bodybuildertrain.: 17.4%
–MST.: 26.8% Knee extension cycle model

48. Maximal strength training improves
speed, jumping height and aerobic
endurance performance!
Jan Hoff, Jan Helgerud 2003
Norwegian University of Science and
Technology,
School of Medicine

49. Training intervention
•Half squats (90 deg)
•85% of 1RM
•4 reps, emphasis on
maximal mobilization of
concentric force
•4 series
•5 kg increments every time
the reps and series goal was
achieved
•2 times per week
•8 weeks
•normal soccer training
10h/week

50. Results
Strength and related
parameters, change:
•1RM= one repetition
maximum (161.3±25.3 kg to
215.6±22.4 kg)
•PF= peak force
•RFD=rate of force
development
•BW= Body weight
•10m=10m sprint (1.91±0.07
sec to 1.81±0.09 sec.)
-10
0
10
20
30
40
50
60
70
TG
CG
**
**
**
*
1RM PF RFD BW 10m
%
im
p
r
o
v
e
m
e
n
t
s

51. Results
•Oxygen cost at lactate
threshold reduced
•Equivalent to 900m
more distance covered
during a 90 min
football match
Training group Control group
0.7
0.72
0.74
0.76
0.78
0.8
0.82
0.84
pretest posttest pretest posttest
r
u
n
n
in
g

e
c
o
n
o
m
y
*

52. Pre-season concurrent strength
and endurance development in
elite soccer players
Jan Helgerud, Louis Serratosa, Jan Hoff
Norwegian University of Science and Technology, Norwegian University of Science and Technology,
School of Medicine School of Medicine
TrondheimTrondheim

53. Concurrent Strength and Endurance Training in a
Champions League team
Helgerud, Serratosa, Hoff 2007
•4 minutes intervals
•4 repetitions
•3-4 minutes active recovery
•at 90 to 95% of maximal
heart rate
•uphill (min 3 degrees or 5.5
%)
•Half squats
•4 reps
•4 series
•maximal mobilization of
force
•progressive - 5-10kg steps

54. Physiological tests



PRE-PRE- POST-POST-
______________________________________________________________________________________________
VVOO
2max 2max
LL
..
min min
-1 -1
4.73 (0.48) 4.73 (0.48) 5.21 (0.52)** 5.21 (0.52)**
ml ml
..
kg kg
-1-1

..
min min
-1 -1
60.5 (4.8) 60.5 (4.8) 65.7 (5.2)** 65.7 (5.2)**
Running economyRunning economy
mL mL
. .
kgkg
-0.75 . -0.75 .
m m
-1-1
0.85 (0.03) 0.82 (0.03)* 0.85 (0.03) 0.82 (0.03)*
____________________________________________________________________________________________
*p<0.05, **p<0.01

55. Results
0
10
20
30
40
50
60
70
80 **
**
**
**
**
VO
2max 1RM CMJ C
R 10m Body mass
%

c
h
a
n
g
e

p
r
e
-

t
o

p
o
s
t
t
e
s
t

56. Conclusions
•No negative effects from No negative effects from
concurrent endurance and concurrent endurance and
strength trainingstrength training
•Similar changes as has Similar changes as has
been shown from bottom been shown from bottom
to top of the leagueto top of the league
•8 weeks from low level - 8 weeks from low level -
to the highest values to the highest values
shown in previous studiesshown in previous studies

57. In season concurrent strength and
endurance training manifests
great improvements for
professional youth soccer players
Kenny McMillan,Jan Helgerud, Jan Hoff
Celtic FC
Norwegian University of Science and Technology, Norwegian University of Science and Technology,
School of Medicine School of Medicine
TrondheimTrondheim

58. Concurrent Strength and
Endurance Training
•4 minutes intervals
•4 repetitions
•3-4 minutes active recovery
•at 90 to 95% of maximal
heart rate
•In the football track
•Half squats
•4 reps
•4 series
•maximal mobilization of
force
•progressive – 2.5-10kg
steps

59. Physiological tests U-17 and U-19
(n=18)


PRE-PRE- POST-POST-
____________________________________________________________________________________________
VO
2max
ml
.
kg
-1

.
min
-1
63.0 68.3 **
Running economy
mL
.
kg
-0.75 .
m
-1
0.84 0.80 **
Strength 1RM 90deg squat
kg 130 160 **
10m sprint
sec 1.95 1.90 **
Counter movement jump
cm 51.7 55.7 **
____________________________________________________________________________________________
*p<0.05, **p<0.01

60. Mr. Oxygen

62. Take home message:
•Endurance might
effectively be trained
in soccer specific
conditions
•Strength has to be
trained out of the pitch

63. Effective endurance training
•4x4 min work periods
•90-95 % HR max
•Active break 3 min
•No obvious feeling of
lactic acid
•0.5% improvement per
session

64. The soccer player of tomorrow:
Hoff J and Helgerud J
Sports Med, 2004
•A 75 kg player will have:
•an average of 70 mL • kg
-1
• min
-1
as
maximal oxygen uptake
•Scaled: 73 mL
.
kg
-1 .
min
-1
for a 65 kg player
•and 68 mL
.
kg
-1 .
min
-1
for an 85 kg player.

65. Effective strength training
•4 reps – as heavy as
possible
•Move the weight up as
fast as possible
•4 series
•5-10 kg increase steps
•2 min breaks
•You become 2% stronger
per session.

66. The soccer player of tomorrow:
Hoff J and Helgerud J, Sports Med, 2004
•A 75 kg player will have
a maximal half squat
strength of 200kg
•Scaled:
180kg for a 65kg player,
or
220 kg for a 85 kg player

67. Endurance and Strength Training
for Soccer Players; Physiological
Considerations
Jan Hoff
Norwegian University of Science and
and Technology, School of Medicine,
Trondheim