Gary Fixter - Types of Resistance and their effects on Soccer

Gary Fixter -Aerobic or Aerobic Endurance

 

This is understood as the body's ability to withstand a load without interruption and for as long as possible. The available oxygen O2 is sufficient for its combustion, promoting the player's recovery capacity.

An example of this would be a continuous run or jog.

 

Anaerobic or Anaerobic Resistance

Ability to withstand intense efforts without consumption of oxygen O2. This type of resistance is of high intensity, in which the anaerobic process produces lactic acid.

An example of this would be the constant sprints and changes of pace that must be done during soccer matches.

 

Gary Fixter -Effects of resistance training

 

What positive effects can we observe when doing resistance training in soccer players? Let's see them:

In Aerobic Endurance

* Promotes recovery in the short and long term.

* Delays physical and mental fatigue.

* Promotes a deeper and wider breathing.

* Increases the supply of glycogen in the muscle.

* Allows to oxidize fats.

Influencing factors in resistance training

Undoubtedly, the Vo2Máx or maximum oxygen consumption is a variable to take into account. The higher the Vo2Máx capacity, the better the sports performance during games and training sessions.

 

Training methods

Now we will present in a summarized way the different methods for soccer players to train their endurance in soccer

 

Continuous Intensive

This method consists of improving the player's anaerobic threshold speed. It consists of performing a continuous run with a training volume of around 30 minutes and with intensities of 85 to 90% of the MHR (maximum heart rate).

 

Gary Fixter - High Intensity Interval

Compared to the previous method, there are more significant improvements and it has a shorter duration.

Repeat Sprint Ability (RSA)

It is known colloquially as "passes" or changes of rhythm and is one of the most studied training methods. It consists of making a certain number of efforts at high intensity, interspersing breaks between these sprints or changes of pace. If we relate it to the game, this method is more associated, because players are always making repeated high and medium intensity efforts with short recovery steps, therefore, it is one of the most successful ways to train endurance in the game. soccer.

How to improve RSA

According to the evidence to improve RSA parameters, the maximum duration of the effort should not exceed 6 seconds, working on a scale

Gary Fixter - Strength improvement

Another interesting method of improving endurance is the pursuit of improving strength. As has been well said in other articles, strength is the fundamental physical capacity that develops the rest of the qualities.

 

+ Strength = + Speed, + Agility, + Stamina, etc

Therefore, if we have a good strength program aimed at improving the footballer and we apply it correctly, we will improve the rest of the sections because we will become more efficient in each movement we make.