Goalkeeper Coaching

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Transcript of Goalkeeper Coaching

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© Keeper Skool, All Rights Reserved

Phone +61 409 314 072

Email: [email protected]

Disclaimer: All information contained within the pages of this document are based on the author’s views of training prescriptions as developed over many years of practice and testing. Keeper Skool, nor John Stevanja take any responsibility for any negligent misuse of the information presented. Use of any technique or training prescription outlined within these pages is taken at your own risk. Always seek medical advice before commencing any serious training programs.

Keeper Skool Presents:

The G-Code™ Unlocking  The Scientific Secrets To Goalkeeping Success

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Introduction ........................................................................................................................................................................... 9

How to Read This e-Book ..................................................................................................................................................... 10

Chapter 1 ............................................................................................................................................................................ 11

1.1 Aerobic Exercise & the Junior Goalkeeper .................................................................................................................... 11

1.2 Measuring RPE: A Great Way of Understanding Goalkeeper Training Intensity ................................................................ 13

1.3 Inside the Junior Goalkeepers Muscles ........................................................................................................................ 14

1.4 Sweating It Out? ........................................................................................................................................................ 14

1.5 Mighty Bones for Strong Goalkeeping Performance ....................................................................................................... 15

1.6 Exercise Fundamentals for Junior Goalkeeping Success ............................................................................................... 16

Chapter 2 ............................................................................................................................................................................ 18

2.1 The Body’s Power Fuels: Carbohydrates: The Mother Ship! ........................................................................................... 18

2.2 Load Your Carbohydrates for Great Goalkeeping Performance ...................................................................................... 20

2.3 Cool Sources of High Carbohydrate Foods! .................................................................................................................. 22

2.4 How to Apply the Glycaemic Index to Fuel Goalkeeping Performance ............................................................................. 23

2.5 Why Low-Carbohydrate Diets are the Dumps for Competitive Goalkeepers ..................................................................... 25

Fats & Metabolism ............................................................................................................................................................... 26

3.1 To the Fat of Goalkeeping ........................................................................................................................................... 26

3.2 Why Understanding Basal Metabolic Rate Is Important? ................................................................................................ 26

3.3 Understanding Cholesterol for Healthy Goalkeeping ...................................................................................................... 27

3.4 What Fat Should The Competitive Goalkeeper Choose? ................................................................................................ 28

Chapter 4 ............................................................................................................................................................................ 29

4.1 Powerful Protein to Maximize Goalkeeping Performance ............................................................................................... 29

4.2 Great Overall Food Ideas for the Competitive Goalkeeper! ............................................................................................. 30

4.3 Protein, Leucine & Carbohydrates for Awesome Goalkeeping Strength Gains & Recovery ................................................ 32

 

 

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Chapter 5: Micronutrient Requirements for the Competitive Goalkeeper ................................................................................... 33

5.1 Get The Most Out Of Your Moo! The Power of Calcium, Especially for Girl Goalkeepers .................................................. 33

5.2 Iron Up For Super Goalkeeping Performance................................................................................................................ 34

5.3 Enhance Your Goalkeeping Recovery with Antioxidants ................................................................................................ 35

5.4 Powerful Vitamin C Enhanced Fat Loss for Goalkeeping Performance ............................................................................ 36

Chapter 6 ............................................................................................................................................................................ 38

6.1 Hydration Is Key to Better Goalkeeping Performance .................................................................................................... 38

6.2 Cool Down With Some Great Guidelines for Goalkeeping Fluid Intake ............................................................................ 39

6.3 Other Ergogenic Aids For Super Strong Goalkeeping Performance ................................................................................. 40

Chapter 7 ............................................................................................................................................................................ 42

7.1 The Goalkeeping Power Pyramid ................................................................................................................................. 42

7.2 Start Your Goalkeeping Aerobic Fitness Journey With Eazy F.I.T.T ................................................................................ 42

7.3 Power Zone Performance ........................................................................................................................................... 45

7.4 Vari-Zone Training ..................................................................................................................................................... 45

7.5 Long ‘n’ Fast Interval .................................................................................................................................................. 46

7.6 Big Hill Training .......................................................................................................................................................... 46

7.7 Pure Speed ............................................................................................................................................................... 47

7.8 Power Plus ................................................................................................................................................................ 48

7.9 Beat Max Training ...................................................................................................................................................... 49

7.10 The Double Hit: Strength Training To Maximize Your Goalkeeping Strength & Aerobic Power! ........................................ 49

7.11 Keep It Short, Sharp & Super Intense With Interval Training ......................................................................................... 51

Chapter 8 ............................................................................................................................................................................ 52

8.1 How the Goalkeepers Muscles Work ............................................................................................................................ 52

8.2 Super Muscle Energetic Facts ....................................................................................................................................... 1

8.3 Understanding Your Ultimate Energy Systems to Enhance Goalkeeping Performance ...................................................... 53

8.4 Why Muscles Fatigue? And What Does It Mean For The Competitive Goalkeeper? .......................................................... 54

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8.5 How Goalkeepers Adapt To Resistance Training? ......................................................................................................... 55

8.6 Hormone Responses to Resistance Training for the Competitive Goalkeeper .................................................................. 56

8.7 Natural Growth Hormone Release for Super Goalkeeping Gains .................................................................................... 57

8.8 Great Goalkeeping Muscle Gains with Testosterone ...................................................................................................... 57

8.9 Understanding DNA for Mesmerizing Goalkeeper Gains ................................................................................................ 58

8.10 Great Goalkeeping Feats Come From The Core! ......................................................................................................... 59

8.11 Go Eccentric, For Great Goalkeeping Muscle Gains .................................................................................................... 59

8.12 Why 1 RM Lifts = Big Gains in Goalkeeping Strength? ................................................................................................. 60

8.13 Get Specific for Maximum Goalkeeping Strength ......................................................................................................... 61

Chapter 9 ............................................................................................................................................................................ 62

9.1 Great Goalkeepers Plan Ahead: How to Create a Periodized Plan for Super Goalkeeping Performance! ............................ 62

9.2 What is Overcompensation and How It Can Help Boost the Competitive Goalkeepers Performance? ................................ 63

9.3 Smart Goalkeepers Who Want To Reach Their Best...Plan For Years! ............................................................................ 63

9.4 The Preparation Phase ............................................................................................................................................... 64

9.5 The Competition Phase .............................................................................................................................................. 66

9.6 Pre Competition Phase ............................................................................................................................................... 67

9.7 Main Competition Phase ............................................................................................................................................. 67

9.8 Transition Phase ........................................................................................................................................................ 68

9.9 The Micro Cycle ......................................................................................................................................................... 68

9.10 The Macro Cycle ...................................................................................................................................................... 69

9.11 Which Periodization Program Is The Best For Competitive Goalkeeping? ...................................................................... 69

Chapter 10 .......................................................................................................................................................................... 71

10.1 Super Strength & Power: Maximizing the Goalkeepers Performance with Steel! ............................................................. 71

10.2 Strength Training Guidelines for the Competitive Goalkeeper ....................................................................................... 72

10.3 Go Super Slow For Super Goalkeeping Strength ......................................................................................................... 73

10.4 Out of Time? Single Sets Are Powerful Strength Builders For On The Go Goalkeepers! .................................................. 74

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10.5 How to Optimize Muscular Endurance for the Competitive Goalkeeper .......................................................................... 75

10.6 True Muscular Endurance Power from Concurrent Training .......................................................................................... 76

10.7 Don’t Mix Strength & Endurance! ............................................................................................................................... 77

10.8 Getting Lean & Mean: Maximizing Muscle Growth for Great Goalkeeping Gains ............................................................ 78

10.9 Super Exercises to Increase Lateral Leg Strength & Movement .................................................................................... 80

Chapter 11 .......................................................................................................................................................................... 81

11.1 Plyometrics: True Goalkeeping Power Unleashed ....................................................................................................... 81

11.2 Plyometric Exercises You Should Use For Goalkeeping Success .................................................................................. 84

11.3 Best Low Intensity Goalkeeping Plyometric Exercises .................................................................................................. 84

11.4 Best Medium Intensity Goalkeeping Plyometric Exercises: ........................................................................................... 85

11.5 Best High Intensity Training Guidelines ...................................................................................................................... 86

11.6 Super High Intensity Goalkeeper Training Guidelines .................................................................................................. 86

11.7 Great Goalkeeper Sessions You Can Utilize to Maximize Goalkeeping Power ............................................................... 87

11.8 Goalkeepers Need Agility Like a Cat .......................................................................................................................... 87

11.9 Using Speed Training To Blast Your Goalkeeping Performance into the Stratosphere! .................................................... 88

Chapter 12 .......................................................................................................................................................................... 90

12.1 Train To Be The Best Goalkeeper You Can Be…But Don’t Overtrain! ........................................................................... 90

12.2 Why Overtraining Can Seriously Hinder Goalkeeping Performance ............................................................................... 91

12.3 It’s Hard to Gain…Much Easier to Detrain ................................................................................................................... 92

12.4 Fatigue & Delayed Onset Muscle Soreness (DOMS) ................................................................................................... 93

12.5 The Power of the EPOC! ........................................................................................................................................... 94

12.6 5 Best Recovery Methods for the Hard Working Competitive Goalkeeper ...................................................................... 94

Conclusion .......................................................................................................................................................................... 96

References ......................................................................................................................................................................... 99

   

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For Tata, a great provider, friend and mentor, I miss you.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Acknowledgements

I should call this part of the e-book my obituary, because these things always sound like I’m not going to be around here for long! Seriously, this project would have never been created without people who instilled passion for the art of goalkeeping within me. These people contributed, and still contribute today, to my constant development, and I am forever grateful.

This e-book is dedicated to all of my early goalkeeper mentors, who taught me how to think outside of the square and who showed me that goalkeeping was not just a passing enjoyment, but a powerful tool for change. The first people to introduce me to the art of goalkeeping were my dad and mum. I distinctly remember at the pint size age of 5 years, wrapping my little hand around dad’s long index finger as he led me to Western Suburbs Juniors at Concord in the inner-western suburbs of Sydney to play football. Dad was always there to barrack wildly for me, to push me to be better, and I’ll never forget you… we miss you deeply. Mum has been my shoulder forever, whenever I needed support and encouragement you have been there for me, you’re a great mum and friend.

To my beautiful partner and best friend Liz, for providing me with our “Little Light” Lucia, I’m forever indebted. Liz has put up with me for the better part of 11 years. She was my constant companion and support as I tried to re-live my dream of playing professional football in England. She sat patiently (most nights) as I trudged home from work and sat down to type this book and the Keeper Skool blog, because she knew that I loved to give back to others. I thank you for the blessings you give me every day.

To my big brothers for always pushing me to go out and get it, maybe it will happen again one day soon, I thank you for the sacrifices you made to see that I succeed. To my “other” big brothers Abraham and Tom, your constant friendship and putting up with my “craziness” has always been much appreciated, I’m forever grateful. Special mention to Tom, who is an all round class act, and who always found time, even in the cold London rain and a maddening schedule, to cook for me, provide shelter and take shots at me in the damp mud of Battersea Park.

At 12 years of age I was introduced to the man who shaped the careers of some of the best young soccer players in Australia, his name is Veseljko “Chico” Vojnovic. Chico is someone whom I always considered a father figure, a professional sports person to aspire to, and a generous and conscientious man who taught me how to love the art and science of goalkeeping, I’m eternally grateful. I am also always grateful to Farijah Dautbegovic of Dinamo Zagreb in Croatia, who really showed me what it means to be a remarkable goalkeeper, and taught me that discipline in the art of goalkeeping is a great friend.

I would also like to thank Slavko Njegus who gave me a chance at Marconi Stallions in the old Australian National Soccer League. Slavko is a great goalkeeping scholar and a legendary goalkeeper, who taught me that football, is not just about what you do on the field, it extends to the compassion and patience you provide off the field to anyone you meet. Lastly, but certainly not least, the G-Code is dedicated to all the faceless goalkeepers from around the globe, who write to me often to provide encouragement to keep on posting the best in goalkeeper science at Keeper Skool blog, this e-book could never have been endeavored without you.

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Introduction  

Goalkeepers comprise 1/11th of a football team on the field. 0.091% does not seem like much, only a minor percentage, but it is really a very significant number. If you think of goalkeeping in light of the 80/20 principle, then you can begin to realize why goalkeeping is so remarkable. The 80/20 principle states that 80% of the work is done by 20% of the participants involved. That same small 20% is important when it comes to the science of goalkeeping. Let me explain. In the field of competition, goalkeepers will have to command their defense, be able to kick the ball for distance, throw the ball for distance, understand angles, defend their goal from attack, and create play to help with attack, plus an infinite amount of other scenarios. Yes, goalkeepers do a whole lot of work, but only incrementally, and only for short periods during a 90 minute match. Those same small actions, although tiny, can actually create a landslide difference in how a competitive football game pans out.

The art of goalkeeping is a fine balance of enigma and stigma, and I believe one of the most taxing positions on the field. Not only must a goalkeeper have superior mental capabilities, they must also train intensely. Goalkeeper training is different. The more I have analyzed the specificity of the role of a competitive goalkeeper; I have begun to understand that goalkeepers need scientific prescriptions that differ widely from any other position on the football field. If you are looking for a complete answer that will miraculously change your goalkeeping ability, this is definitely not the book for you. What I have presented in the G-Code are snippets of scientific fact, some you may have read before, others you may have never encountered.

Remember the 80/20 rule? The small incremental training prescriptions that you take away from this book, will hopefully turn into a tidal shift in the way you not only play the position of a competitive goalkeeper, but how you live your life. What I decided to do with the G-code was take some of the best entries of our Keeper Skool blog and some of the most relevant and tested scientific principles in regards to the competitive athlete, and presented it as one holistic guide for the competitive goalkeeper. I hope you enjoy this dialogue as much as I have passionately enjoyed creating it for you.

John Stevanja

Keeper Skool

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How to Read This e-Book  

The best way to get an understanding of the scientific facts we present in the G-Code is to read it section by section. I tried to make the book a natural progression that showed the evolution of a goalkeeper from a junior athlete to more senior goalkeeping training principles.

Training principles are constantly evolving, though what are presented in each section of this e-book involve solid scientific training principles that have been well documented over many years of testing. We cite many scientific sources, and the best advice I can give you regarding the contents of the G-Code is to test what is presented within its pages for yourself. Not all training principles are effective for you, and the only way to know that the guidelines presented within the G-Code are relevant to you is to test vigorously. Like the Wright brothers said “If at first you don’t succeed, then try, try again”. The G-Code is in no way a guarantee of success, it is what you apply to the training principles outlined that will determine your success as a competitive goalkeeper.

Many people email me regularly with advice on goalkeeper specific exercises they can utilize to be a more effective goalkeeper. There are literally hundreds of different exercises in thousands of offline and online publications that you can utilize. You may find that there are no specific examples of exercises that are listed within the pages of the G-Code, I apologize for this. The intent of this work is to provide you with the fundamental prescriptions rather than the specific tools used. I have always believed that a goalkeeper should understand the fundamentals or the basic science behind different training principles before adopting a training technique.

If you do not understand some of the terminology we have utilized within the G-Code, please don’t be worried, it has taken me literally 22 years of training and constant research to come up with a summary of what I have learnt or have been taught as a competitive goalkeeper and fitness instructor. With that said, I don’t expect you to understand every training principle or concept overnight. Like all things, becoming a better goalkeeper takes time and practice, hopefully some of the insights reviewed in the G-Code will help you get to whatever level you need to be at with a more structured and calculated progression.

If at any point you have questions or concerns, it will be my utmost pleasure to help you; all you have to do is email me at ANY time.

Best of Luck with Your Goalkeeping!

John Stevanja (March, 2007)

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Chapter 1

1.1 Aerobic Exercise & the Junior Goalkeeper  

Sports science is not a new fad; it’s been around for millennia, ever since the ancient Greeks would swallow iron to get them thinking they were super strong. It does not have to be that drastic. Fundamental sports science is complex, and goalkeeping in itself is quite a complex position. How do we train a junior goalkeeper to maximize performance? It’s a hard question to answer without delving into the science and anatomy of a young goalkeeper. Apart from the unique demands of goalkeeping from a technical perspective, we must never forget that our children training to be junior goalkeepers will have very specific exercise needs. Aerobic exercise should form the basis for junior goalkeeper development and act as an entry point into the basics of goalkeeping.

Following is a scientific analysis into the anatomy of a junior goalkeeper and points to the fundamentals of structured activity prescription. Now we throw around some technical jargon (we have derived much of the following critical information from scientific journals) but don’t be phased by it. Most of the following points are extremely straight forward and act as a guide to the genetic make-up of a junior athlete and how we can create a better training environment for the junior goalkeeper specifically.

Running is fundamental to forming a base for the junior goalkeeper. The heart rate of a junior goalkeeper of 13-14 years for example slows to 78 bpm (beats per minute) as they develop. Younger children tend to have a very strong heart rate. Children tend to work at a higher heart rate at sub maximal levels compared to that of adults. Young children have a cardiac output that is approximately 1-3 liters per minute less than adults at any given sub maximal workload. This means that children tend to work harder during physical activity, which effects how we structure exercise for the junior goalkeeper.

Chapter 

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How do we measure the heart rate of a junior goalkeeper? The formula is pretty simple and is shown in the following table:

Therefore, the above example shows the maximum heart rate of a junior goalkeeper working at 65% of their maximum heart rate, and correspondingly 85% of their maximum heart rate. The above formula is a simple tool for goalkeeper trainers and parents of young goalkeepers to measure the aerobic performance of their junior goalkeeper.

Junior goalkeepers also extract larger volumes of oxygen than adult goalkeepers. This means that during humid conditions the ability for children to decrease their core body temperature is limited. The junior goalkeeper trainer must always be aware of limiting the duration of exercise in hot or humid conditions. Conversely in cold environment children tend to lose heat at a fast rate. Therefore, goalkeeper trainers (and mum’s and dad’s training their young goalkeepers) need to be aware of the need for a good warm-up session prior to commencing goalkeeper training.

Junior goalkeepers and children in general have a relatively low blood pressure [100/70 MMHg for a 10 year old, for example]. One very important factor in measuring junior goalkeeping performance is VO2 Max, which is the measure of maximum oxygen consumption. Now, measuring the VO2 Max is no easy feat without some very heavy duty scientific equipment, or possibly kidnapping a sports scientist from the local university! So how can the goalkeeper get a very fundamental understanding of their Vo2Max? Here is a great way to measure your VO2 Max at home or on the training field:

How To Measure The Goalkeepers Heart Rate Super Fast:

In this example we’ll utilize a junior goalkeeper of 13 years with a resting heart rate of 78 bpm. We simply take:

220 - 13 (age) = 207 207 - 78 (resting heart rate) = 129 129 * 65% (low end of heart rate) OR 85% (high end) = 83.85 OR 109.65

Therefore, the heart rate training zone for a junior goalkeeper would be calculated as follows:

83.85 + 78 (resting heart rate) = 161.85 109.65 + 78 (resting heart rate) = 187.65

The target heart rate zone for this 13 year old goalkeeper would be between 161.85 to 187.65

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1.2 Measuring RPE: A Great Way of Understanding Goalkeeper Training Intensity Another great measure of the intensity of aerobic exercise includes the rate of perceived exertion (RPE). It's a taxing thing being a goalkeeper. Has your goalkeeper trainer ever asked you about your Rate of Perceived Exertion (RPE)? No. Well, using RPE could well help trainers understand what level of intensity a goalkeeper is training at, and also help curb fatigue and overtraining. Batman P. (Advanced Aerobic Conditioning, 2004), has stated that "Indirect measurements of VO2MAX often use the Borgs rating of perceived exertion scale (RPE) to monitor intensity. The use of the Borg rating of perceived exertion (6-20) during graded exercise testing with direct oxygen uptake instrumentation has indicated that up to a rating of 17 (very hard) the calculated indirect oxygen consumption closely reflects the actual oxygen consumption rate [of a given activity]. Consequently, the RPE is a reliable tool for estimating VO2Max".

Following are some important factors in determining the maximum oxygen consumption of junior goalkeepers:

The Cooper 12 Minute Test is an awesome way to gauge not only the goalkeeper’s aerobic fitness, but also their VO2 Max. With the Cooper 12 minute test the goalkeeper will run 12 minutes all out on a 400 meter track or treadmill. Here is a great little formula you can use:

The distances run in meters – 505 / 45

This means that if the goalkeeper ran 2 km we would have the following VO2 Max:

2000 – 505 / 45 = 33.22 ml/kg/min

Remember that the above value is only a predictive indicator, and another good way is for your GP to measure your HDL & LDL blood readings. The above results cannot be as decisive as measurements taken by a sports scientist under lab conditions. Also, The Cooper 12 minute test is probably best utilized for senior more aerobically developed goalkeepers with years of training experience, but it does give a good general gauge for the junior competitive goalkeeper as well.

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Research has shown that a 6 year old child running at a speed of 10 km/h will expend 20% more energy than a 16 year old child exercising at the same speed (Batman P. et al.). Therefore, junior goalkeeper trainers need to be aware of the intensities that we train our young goalkeepers. Another critical factor when training children is the time it takes for a child’s body to acclimatize to heat. Research has shown that it takes a child’s body at least 14 days to acclimatize to hot and dry conditions; therefore junior goalkeepers should set their own pace during physical activity and be monitored extensively by a goalkeeper trainer.

1.5 Mighty Bones for Strong Goalkeeping Performance Looking after your bones is also critical for the developing young goalkeeper. Studies have shown that peak linear growth occurs at approximately 12-13 years of age for females and a few years after for boys. Rapid growth and mineralization of new bones go hand in hand. With the growing concern over osteoarthritis, there has never been a better time to introduce young, developing goalkeepers to the need for good calcium intake and introductory strength training.

It is necessary to be cautious with overuse injuries and avoid high repetition activity exercises and prolonged jumping. This point resonates to the fact that goalkeeper training, especially for the junior goalkeeper, should be structured over a shorter time frame. Bone problems at an early age for children can cause permanent deformity in the bones. Another important point in relation to bone development is that bones tend to grow faster than muscles during growth spurts. Junior goalkeepers need to avoid forced flexibility (range of movement about the joints). Also, ballistic activity such as prolonged sprinting should be avoided as both of the aforementioned activities can increase the risk of muscle tears.

When your junior goalkeeper complains of pains during the training season they may be suffering from growing pains. Think it’s an old wives tale? Growing pains are real! Growing pains eventuate from a discrepancy between bone length and muscle length. Junior goalkeeper trainers should take extra care when training their goalkeepers through this period of growth. Gentle massage is a very good way of helping to ease the growing pain for junior goalkeepers, and parents should get involved with helping massage your child after training sessions. Actually, massage should be a pivotal part of a junior goalkeepers training regime. If growing pain is prolonged or persistent, then a parent should consult a pediatric specialist (specializes in child development). Pediatric specialists can assess whether there has been any skeletal damage to the young goalkeeper.

Following are some of the more prominent conditions that can eventuate from bone damage:

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General Sports Activity <60 minutes a day or unlimited low intensity

5-7 g/kg/day

Moderate Training 60-120 min of intense or lengthy medium training

7-10 g/kg/day

Endurance Training 120 min intense training 9-10+ g/kg/day

Extreme Exercise 5-6+ hours per day 12-13 g/kg/day

Prior Moderate/ Prolonged Exercise

1-4 g/kg for 1-4 hrs pre exercise

During Prolonged Exercise 30-60 g/hr

Recovery when next session is <8-12 hours away

1-1.5 g/kg until 1g/kg/2 hrs

Source: FIA Nutrition & Weight Management Handbook, Richmond W (et al.) 2001

2.2 Load Your Carbohydrates for Great Goalkeeping Performance The modified approach to carbohydrate loading is a preferred substitute to the traditional classic method of getting carbohydrates into your system. Previously athletes would totally deplete their muscle glycogen levels through strenuous activity. They would then follow this with a low carbohydrate diet which would increase muscle glycogen synthase back into the muscles. This process of carbohydrate depletion is considered unnecessary. So let’s look at the modified approach to carbohydrate loading for maximum goalkeeping performance.

Modified Carbohydrate Loading: Great Performance Without Total Energy Depletion!

Here are 5 key steps behind the modified carbohydrate loading process:

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2.3 Cool Sources of High Carbohydrate Foods! Following is a list of some high carbohydrate snacks that can help boost muscle glycogen stores after exercise:

The above list is far from exhaustive, and the above quantities are equivalent to 50g of carbohydrate more than enough to power up your muscles for maximum goalkeeping performance.

Super High Sources of Carbohydrate Power!

1. 1.25 cups of cooked pasta

2. 2.25 cups cooked oats

3. 1 cup cooked rice

4. 2.5 cups cooked lentils

5. 2 bananas

6. 3 apples/ oranges/ pears

Carbohydrates are a must for the competitive goalkeeper; just as little as 50g can help refuel muscle glycogen stores after intense goalkeeping activity. Loading your carbohydrates correctly during the training week will allow you to maximize performance on a consistent basis. Carbohydrates are also great for stimulating the brain. So when you think about having a caffeine fix (which can help by the way) to wake you up in the morning, try carbohydrates instead.

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2.4 How to Apply the Glycaemic Index to Fuel Goalkeeping Performance Here is a breakdown of the Glycaemic Index (GI) which is a popular method of measuring the blood glucose response after consuming a 50g portion of carbohydrate:

Following are great carbohydrate loading strategies for the competitive goalkeeper to utilize. These points will help you fuel muscle glycogen stores during a competitive match:

Utilizing the GI Index for Maximum Goalkeeping Performance

1. GI of >70 is considered high on the Glycaemic index.

2. GI of 55-70 is considered moderate on the Glycaemic index.

3. GI of <55 is low on the Glycaemic index.

Carbohydrate Strategies to Maximize Goalkeeping Success

Pre-Event Meal: Go for low GI foods 2 hours before an event. Low GI foods are released slowly and will help fuel performance longer during a competitive match. Good sources of low GI foods include, Basmati rice and pasta for example

During The Game: Most studies point to high GI foods during competitive play, especially for events lasting over 90 minutes. For goalkeepers, there should be an emphasis on high GI snacks during competition to help fuel performance and help enhance muscle glycogen stores.

After The Game: High Glycaemic Index foods after an intense training session should be consumed to refuel muscle glycogen stores. Muscles are most sensitive to blood glucose the first hour after exercise.

Just because you have loaded your carbohydrates throughout the training week, does not entail that you do not work to maintain energy levels before, during and after games. Goalkeepers need to keep muscle glycogen stores to a maximum, and the above guide is a very good prescription for the goalkeeper to utilize during game periods.

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An interesting study by Kirkendall, D.T. (2004) looks at some pivotal points for maximum performance as follows:

Now the above list does give a pretty concise overview of all the essential elements of goalkeeping success. One of the key features of this study was the use of carbohydrate to enhance muscle glycogen in the working muscle to maximize soccer performance. Another great study by Roy, B.D. (et. al. 2001) titled Macronutrient Intake and Whole Body Protein Metabolism Following Resistance Exercise, pointed to the fact that both a carbohydrate supplement and a supplement of mixed composition of carbohydrates, protein and fat, lead to an increase in plasma insulin levels and glucose following resistance training exercise.

These supplements helped increase total body protein synthesis. The protein supplement alone showed significant levels of leucine oxidation 4 hours after resistance training exercise. Therefore, high protein diets can help a goalkeeper increase strength, and power performance, possibly during a prolonged two-three hour training session. But on the other hand, during 90 minutes of competition a high carbohydrate diet will help fuel performance better because of the short bursts of activity associated with the goalkeepers position that stimulate glycogen consumption.

1. Because so much of the running in soccer is at less than maximal sprinting speed, creatine supplementation likely provides no benefit to match performance.

2. Overwhelming evidence proves that a diet rich in carbohydrates can fill muscles with glycogen, and glycogen is critical to optimal performance in soccer.

3. Soccer players’ diets, especially in the days before hard training or competition, should include 8-10 grams of carbohydrate per kilogram of body weight (3.5-4.5 g/lb). Cereals, fruits, vegetables, breads, and pasta are good sources of carbohydrates.

4. Refueling of muscle with carbohydrates should begin as soon as possible following a match or a strenuous training session.

5. Inadequate replacement of fluids lost in sweat can lead to poor soccer performance and heat illness. Players should aim to drink enough during training sessions and matches so that their body weights after play are within about 1 kg (2.2 lb) of their starting weights.

6. For a light workout or an easy match, especially when the weather is cool, water can be an adequate fluid replacement, if enough is ingested. But when play is strenuous and the weather is hot, carbohydrate-electrolyte sports drinks do a better job of maintaining body fluids.

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2.5 Why Low-Carbohydrate Diets are the Dumps for Competitive Goalkeepers

Low carbohydrate diets and athletic endeavors just don’t go hand in hand, it doesn’t make sense. Increased training intensities require increased glycogen replenishment for the competitive goalkeeper. It’s a simple rule as stated previously, that entails the right balance of carbohydrates, and increased consumption post, during and after competition that will help the competitive goalkeeper get the most out of their training sessions and games. Following was a very strong study that pointed to the need for competitive athletes to increase their consumption of carbohydrates:

Carrithers JA (et. al. Journal of Applied Physiology 2000) in the study "Effects of Post exercise Carbohydrate-Protein Feedings on Muscle Glycogen Restoration" gave the following research findings for the performance of competitive athletes in regards to carbohydrates for performance:

Another important point in regards to low carbohydrate consumption for competitive goalkeepers is that it affects your other most important muscle…the brain! Time and time again, it has been proven that a low carbohydrate diet will affect your mental alertness; increase the effects of overtraining (which can lead to depression in serious cases) and increase the amount of energy you have to push your goalkeeping abilities to serious heights. Keep carbohydrates as a close personal friend in your goalkeeping arsenal at all times.

1. Carbohydrate is the fuel required to restore muscle glycogen levels in an athlete post event. 2. Protein or amino acid mixes included with carbohydrates do not enhance muscle glycogen

stores post event, but help to increase the repair of muscle damage. 3. Timing is important in replacement of glycogen stores. Immediately after training one gram/kg

body wt of liquid or solid carbohydrate should be consumed. 4. The white blood cells that initiate repair of the damaged muscle tissue also use glucose for

their major source of fuel. 5. Recovery after competition does not just involve muscle glycogen stores; it also addresses

replacing fluid and electrolytes lost in sweat and repair of damage.

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Fats & Metabolism  

3.1 To the Fat of Goalkeeping Goalkeepers, as with any athlete need to stay clear from certain fats. Increased body fat for a goalkeeper will have detrimental effects on performance, that’s a fact. What goalkeepers need to understand is that not all fats are bad. In fact consuming a diet of healthy fats can actually help eradicate bad fat. Following, we will provide you with an analysis of what are healthy fats and what kinds of healthy fats you should consume to enhance your goalkeeping performance.

3.2 Why Understanding Basal Metabolic Rate Is Important?

Basal (Resting) Metabolic Rate (BMR) is the measure of energy expenditure under complete rest with digestion, stress and other factors unaffected (Richmond W. FIA, 2001). Physical activity is the main proponent of facilitating weight control as it increases total energy expenditure, helps to maintain or increase BMR, protects muscle mass and facilitates changes in enzymes that control fat metabolism. Burning calories from goalkeeping activity will be high and prolonged, as calorie expenditure is usually cumulative depending on how long and how intense the exercise is. Rhythmic exercises such as sprinting utilize high levels of energy, as does strength training on a restricted diet. Many scientists are tossing and turning about the utilization of strength training and its effect on BMR.

Goalkeeping activity should include strength training as it does help to burn calories at rest. Aerobic activities are also important for a goalkeeper to increase their metabolic rate. Therefore, both intense strength and cardiovascular type activities will help stave off fat for a prolonged period for competitive goalkeepers. That's my two cents, but scientific findings have shown that restricted calorie diets are detrimental for competitive athletes in regards to training and performance. Here are some guidelines that can be utilized by competitive goalkeepers:

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Therefore we can see that strength training is needed to maintain lean muscle mass and to help burn fat for

the competitive goalkeeper to power performance all year round. Strength training will also help burn fat at

rest.

3.3 Understanding Cholesterol for Healthy Goalkeeping There is much misunderstanding regarding the role cholesterol plays in the diet. Goalkeepers should be aware that there are two fundamental types of cholesterol one which is good, the other bad. Let’s look at a breakdown of both:

Having analyzed the above, it is not to say that you should go out and consume a diet rich in good cholesterol either, many people can be sensitive to any cholesterol such as those with symptoms of coronary heart disease, or a family disposition of heart diseases.

Cholesterol: The Good and the Bad

1. LDL (Low Density Lipoproteins): This type of cholesterol is considered bad cholesterol. LDL has a tendency to stick to arterial walls (i.e. your arteries). LDL deposits cholesterol onto the arterial walls and creates deterioration and narrowing of the arteries.

2. HDL (High Density Lipoproteins): HDL is good cholesterol which acts as a scavenger that removes HDL from the arterial walls and transports it back to the liver where it is mixed with bile and excreted through the intestinal tract.

Cholesterol can be passed down from generation to generation. So, do not think that increased levels of cholesterol are just about the food you consume. Cholesterol can be hereditary, and increased levels of stress can also cause cholesterol to rise.

1. Weight loss should be gradual

2. Enough calories need to be utilized for energy and enhanced performance

3. L-carnitine is important for mitochondrial transports of fat from adipose cells

4. Chromium balance important for muscle growth and body fat control

5. High fiber and complex carbohydrate diets are preferable to maintain performance

6. Omega 3 fatty acids are important for insulin metabolism

7. Weight training is necessary for the maintenance of lean muscle mass

8. Regular training boosts basal metabolic rate (Source: Richmond, W. 2001)

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3.4 What Fat Should The Competitive Goalkeeper Choose? The general advice provided by sports scientists and nutritionists is to steer clear of saturated fats and Trans fatty acids, which are a major cause of the health problems we see today in Western society. Fat found in beef and palm oil is today used in commercial food production and every goalkeeper who is aiming to maximize performance should steer well away from foods that contain such fats.

The two best sources of healthy fats that will help reduce LDL cholesterol, reduce high blood pressure, blood clotting and the immune system in general are detailed below. We will also describe some of the best natural fat burners you can use at home in your every day cooking.

:

Choose the Right Fat to Maximize Goalkeeping Performance

1. Mono-unsaturated Fatty Acids (MUFA): Found in olive oil, peanut oil, canola oil, nuts and avocado.

2. Polyunsaturated Fatty Acids “Essential Fatty Acids” (PUFA): Omega 6 and Omega 3 fatty acids are obtained from foods such as tuna, salmon, mackerel, linseed oil, canola oil, and soybean oil.

Not all fats are bad for you. We typically see overweight or obese people on TV in Western society and think that all fats are bad. “Healthy fats” are a great addition to any goalkeepers training plan, so long as they make up a very small proportion of the recommended dietary intake. Diets that consist of Mediterranean and Asian cuisine are the best ways for goalkeepers to help stave off fat and increase performance. Stay away from burgers and French fries at all costs; you’re body will thank you for it with awesome goalkeeping performances.

Spice Up Your Food For Awesome Fat Burning Results!

Richmond W et al., 2001 points to some great hot food sources that will help metabolize fat:

Garlic: Powerful antioxidant to help burn fats

Onions: Boosts HDL cholesterol to lower total cholesterol

Ginger: Reduces blood and liver cholesterol

Chili: Lowers blood cholesterols and triglycerides.

Supplements manufacturers tout the thermogenic (fat burning) effects of pills such as ephedrine (which are now banned) and other hydroxy citric acid supplements as the best way to burn fat “quickly”. In fact, there is no real way to burn fat “quickly” other than good doses of aerobic work at sub maximal intensities (usually 60-70& of your Maximal Heart Rate).

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Chapter 4

4.1 Powerful Protein to Maximize Goalkeeping Performance Protein is the fundamental building block of the human body. Its role in exercise for the competitive goalkeeper and athlete can be debated. Studies have pointed to protein only contributing to around 5% of the maximum energy expenditure produced by an athlete in training, though this does not mean that protein is not an essential part of the goalkeepers training regime. Richmond W. et al. 2001, again points to some great guidelines you should consider when consuming protein to maximize your goalkeeping performance:

On the Flip-side: Is Protein Supplementation Really Necessary?

A very powerful article from nutraingredients.com (2006) analyzed why protein supplements such as protein bars, and protein shakes are being kicked in the behind by mainstream media. It definitely resonates some key points that have been discussed at Keeper Skool on numerous occasions:

1. However according to the Australian Institute of Sport, only specific groups of serious athletes may need extra protein on occasion – such as endurance athletes who need between 1.2 and 2g of protein per kg of body weight per day, strength-trained athletes who need between 1.2 and 1.7g, and adolescent athletes who need 2g per kg per day.

Get the Right Dose of Protein to Enhance Muscularity & Recovery

Average Individual: 0.8 g/ kg/ day

General Sports: 1.0 g / kg / day

Resistance Sports: 1.4-1.8 g /kg / day (cited by Lemon 1995)

Endurance: 1.2-1.4 g / kg/ day (cited by Lemon 1995)

Ultra Endurance: 1.2-1.6 g/ kg/ day

The power of protein supplementation for any competitive athlete should never be underestimated. In fact, protein supplementation is one of the best ways to enhance recovery of muscle during strenuous exercise. This does not mean that you cannot also obtain the necessary amount of protein from natural food sources; it does mean that highly competitive goalkeepers can benefit from protein supplementation. The above table speaks volumes about the differences between the average individual and the competitive athlete in terms of protein requirements. Because the core focus for competitive goalkeepers should revolve around increasing strength and power, the resistance sports protein guide from the table should be a good way of gauging the protein requirements of the competitive goalkeeper.

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We must not blur the lines between sedentary populations and athletes. Any competitive athlete who trains intensely day in, day out will require supplementation of protein, and only then, alongside a nutrition plan full of goodies. Goalkeepers for example, who train every day, 2 times per day would possibly need extra protein. Never forget that protein can be sourced from natural foods, but, increased metabolic demands can entail that an athlete needs to consume a little extra to keep their muscles functioning at peak levels.

On the surface, these statements may be aimed at professional athletes, for whom small differences could yield results in competition. But it said:” It’s just as easy for recreational athletes to succumb to marketing hype. But not all the claims on protein bars can be substantiated.” 

Hype, got to love it. I get a little jaded every time I read my Muscle & Fitness magazine at home with the Mrs. before bed. Reading it becomes a roller coaster of pleasure and pain. For example, a great article on protein from natural sources such as eggs...usually followed by "GET HUGE WITH SUPER MUSCLE PROTIEN POWDER”. Got the picture? Natural athlete advocates like Tom Venuto for example seem to "hate" the hype associated with fitness magazines. He has every right to do so, I kind of do too. Some of these magazines have great articles, but they are a marketing hub for nutritional supplement companies. Yes, the nutritional supplement game is unscrupulous. No super genetic pill or dietary voodoo spell is going to make you a super athlete. Great ability comes from extremely hard work, and then some. Again, protein bars and powders are for serious athletes, therefore there are many supplements that are fantastic for those competing at a high level. Supplement companies need to stop blurring the edges and hyping up the supplements they provide consumers. Here are some words of wisdom for anyone reading The G-Code. Eat well to play well, if you train intensely then supplements will help some, not all, and only incrementally.

4.2 Great Overall Food Ideas for the Competitive Goalkeeper!

Oh, I caught you guys yawning, huh? Ready to go into hibernation? Well, I'm here to tell you that we all made some promises this year, you know the things we call "resolutions" for the New Year? So why is everybody napping? Let's get resolute, with some fantastic foods for the competitive season ahead. Here is a list of some of the leanest and meanest foods to getting you cut to shreds and creating a goalkeeper colossus...are you ready?

Best Meat Sources

1. Cutting Up: Turkey is the low fat bird. 225 grams provides roughly 45 (g) of protein and 2 (g) of fat, compare that to lean beef and you get about 15 (g) of fat and an extra 117 calories. Get gobbling, gobbling.

2. Big Mass Gains: Flank steak can help hard gainers add mass. Yes there is saturated fat (bad fat) in flank steak, but small doses can benefit testosterone production. It is also dense in creatine, iron and vitamin B12. Pack this sparingly (once a week) during strength training program and you will gain some good mass.

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Dinner is served, and with the above food choices you can really help benefit your training regime and take it into warp drive for the coming season.

Best Fish Sources

1. Cutting Up: Pollock (I don't know what is equivalent here in Australia) is low in fat, high in protein and low in calories. Perfect food for getting ripped to shreds.

2. Big Mass Gains: Salmon is super saturated in Omega-3 fatty acids which are anti inflammatory, help spare the loss of glutamine and increase the storage of glycogen. All of these factors boost protein synthesis...which means you grow big time.

Best Vegetable Sources

1. Cutting Up: Broccoli and Cauliflower are low in calories and provide indoles, which lower estrogen levels in the body. Low Estrogen reduces the need for your body to store body fat. This means you have the ability to get cut easily with your training regime.

2. Adding Mass: Peas and Corn are complex carbohydrates that have a whole heap of phytonutrients and fiber. Add to this essential vitamins and minerals with a high calorie yield, you get a powerful source of mass gain.

Best Fruit Sources

1. Cutting Up: I love strawberries. With only 50 calories per 150 g, strawberries are a great food for getting cut. They are full of fiber; vitamin C and other nutrients which help fight against free radicals after a hard work out.

2. Adding Mass: My parents had a fig tree in the backyard, and figs are a staple of the Mediterranean diet. Figs contain benzaldehyde, a cancer fighting compound along with ficin a digestive enzyme that aids protein digestion. 75 g of raisins mixed in your cereal or with slow cooking oats provides 60 g of carbohydrates which is the best fuel for hungry muscles and heavy performance.

(Source: Aceto, C. Best Foods, Flex Dec 2005)

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4.3 Protein, Leucine & Carbohydrates for Awesome Goalkeeping Strength Gains & Recovery

Meat and potatoes were the diet in fashion for most professional footballers back in the 70's. Scientific studies into advanced sports nutrition have meant that football players are generally faster and more powerful today than ever before. High Protein diets such as the Atkins variety, has its place in nutrition for sedentary people, but what about professional athletes? Many nutritionists point to carbohydrates as being the culprit in fat gain, this might ring true for those who do not lead an active lifestyle. Athletes who are competing at elite levels need carbohydrates as their main source of fuel. Protein does have a place in the athlete’s diet, with recent scientific research that pointed to elite athletes like the 2003 World Cup winning UK Rugby team, who utilized a high protein diet with reduced carbohydrates. Richmond, W. (Nutrition & Weight Management, FIA 2001) points to the fact that utilization of protein depends on the duration of exercise. At 120 minutes of high intensity exercise protease enzymes that break down protein as a source of fuel are initiated. During high intensity exercise, carbohydrates are the most important fuel source for competitive athletes.

Other studies have pointed to the use of protein supplements and their effect on increasing the amount of the amino acid leucine in the body. Leucine helps with the growth and repair of muscle tissues, as well as several other functions. A study by Roy, B.D. (et. al. 2001) titled Macronutrient Intake and Whole Body Protein Metabolism Following Resistance Exercise, pointed to the fact that both a carbohydrate supplement and a supplement of mixed composition of carbohydrates, protein and fat, lead to an increase in plasma insulin levels and glucose following resistance training exercise. These supplements helped increase total body protein synthesis. The protein supplement alone showed significant levels of leucine oxidation 4 hours after resistance training exercise. Therefore, high protein diets can help a goalkeeper increase strength, and power performance, possibly during a prolonged two-three hour training session. But on the other hand, during 90 minutes of competition a high carbohydrate diet will help fuel performance better because of the short bursts of activity associated with the position that stimulate glycogen consumption.

Goalkeepers should be able to utilize a mixture of both low GI carbohydrates (mostly) to fuel intense performance pregame, and a mixture of high GI carbohydrates and protein to synthesize muscle post game.

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Chapter 5  

5.1 Get The Most Out Of Your Moo! The Power of Calcium, Especially for Girl Goalkeepers Calcium is one of the main minerals in the body. It is responsible for many pivotal functions in the body especially in regards to muscle performance and in the development of bone. Depleted stores of calcium in the bone are a result of poor dietary intake of calcium. For female athletes, the problem of decreased calcium stores in the bones leads to the following problems:

Women goalkeepers need to be aware that the high intensity demands of goalkeeping along with poor dietary intake of calcium can lead to the symptoms described above. Extra care should be taken to assure that calcium intake is adequate. The Australian recommended dietary intake (please note, each country has significantly different RDI prescriptions, this is just an example) guidelines for calcium show that women should take in around 800 mg of calcium, while girls of around 12-15 years of age should be consuming around 1000 mg of calcium.

Calcium is Vital for the Competitive Girl Goalkeeper

Amenorrhea: This symptom appears to occur with sports that involve frequent high volume, high intensity training sessions (such as goalkeeping). Female goalkeepers who train at high intensities may experience rapid weight loss and also may have poor nutritional intake. Because of the high stress involved in competitive goalkeeping (on the mind and body) some female goalkeepers may experience low estrogen levels and also changes in their menstrual cycles.

Osteopenia: This symptom is caused by a lack of mineral and calcium content in the bone. The effect of Osteopenia can be compounded by heavy exercise and the initial symptoms can be stress fractures.

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Weight bearing exercise is a great way of increasing bone mineral density in active people. Therefore, goalkeeping is a great way to maintain strong healthy bones and enhance performance for men and women alike. What must be considered with any weight bearing activity is that too much frequent high intensity exercise can cause fatigue and degenerative diseases (as those mentioned previously) of the bone. When there is an increase in workload for the competitive women goalkeeper, there should also be an emphasis on maximizing calcium intake. Embleton P. (1998) suggests that people following a high protein diet may need greater amounts of calcium intake. When a competitive goalkeeper does not take in calcium on high protein diets, then the body is forced to draw on calcium reserves to regulate the acid developed from high protein diets, which could lead to degenerative bone diseases, especially when the goalkeeper ages.

5.2 Iron Up For Super Goalkeeping Performance Iron is extremely important for the high impact athlete such as the competitive goalkeeper. Women goalkeepers must always be aware that high impact activity such as goalkeeping can increase the risk of iron deficiency. Following is a diagram cited by Jupp. S. et al. 2001 that shows the significant differences between general populations and high impact endurance athletes:

The best sources of iron come from meat products, but plant sources are also just as good. To increase your dietary intake of Iron, you can gain 10-20% of your dietary intake from meat (Burke & Deakin, 1994). Following are some of the highest sources of iron from the foods we eat to help any goalkeeper maximize their iron intake:

Goalkeeping Girls Are Made Of Iron!

Males and non menstruating females: 7 mg/day

Menstruating females: 12 – 16 mg/day

Growing Adolescents: 10 – 13 mg/day

Endurance Athletes (Running & High Impact):

Males & non menstruating females: 7-17 mg/day

Menstruating females: 16-23 mg/day

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Above we’ve noted that liver is probably the best way to increase your Iron levels. How many of you love to eat liver? Not me, that’s for sure. A great supplement that you can utilize is desiccated liver (Embleton, P. 1998). Created from beef liver (usually), desiccated liver is vacuum dried at very low temperatures, and contain very low fat levels, as opposed to consuming saturated fats from red meats. Desiccated liver contains high levels of B-complex vitamins, and up to 80% useable protein. This means you get tonnes of energy to fuel your goalkeeping performance, without packing on harmful calories.

5.3 Enhance Your Goalkeeping Recovery with Antioxidants Because of the intensities involved in goalkeeping the body tends to suffer from oxidative stress. What this means is that a goalkeeper training at high intensities will not be able to prevent the development of free radicals which can harm your natural metabolism. Supplementing with antioxidants enhance performance by decreasing tissue damage which helps increase recovery and maintain stronger inner health of the goalkeeper.

Richmond W, 2001 points to the best food sources from which you can derive antioxidants to help eradicate free radicals. We will also point to the best sources of antioxidants and which foods they are derived from:

Super Iron Food Sources to Maximize Performance

Liver/Pate (75 mg) = 8.3 mg of Iron

Baked beans (120 g) = 1.96 mg of Iron

Dried Apricots (50 g) = 2.06 mg of iron

Whole meal Bread (2 slices) = 1.42 mg of Iron

Green Leafy Vegetables (1/2 cup) = 1.41 mg of Iron

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5.4 Powerful Vitamin C: Enhanced Fat Loss for Goalkeeping Performance Remember eating oranges at half time? Sitting on those hard wooden benches in your under 9 squad, while Jimmy, the little overweight kid that they stuck in goals ate all of them? It's nice to reminisce about those good times growing up playing soccer and sucking down oranges after a hard earned half-time effort. Whilst oranges might not be the first option for competitive goalkeepers in today's cut-throat electrolytic beverage market, vitamin C has a very important role in the athlete's diet. The following study by Bruno G (2006) cited in the Current Sports Medicine Reports (Vol. 5, No. 4, 2006), points to why vitamin C should be consumed by people in training:

"Vitamin C is required for the synthesis of carnitine, the amino acid responsible for transporting fatty acids into the cells to be oxidized (burned as fuel). Researchers found that subjects with poor vitamin C status oxidized less fat than subjects with adequate vitamin C status during a walking test.14 Similarly, subjects depleted of vitamin C who then underwent two weeks of vitamin C supplementation (500 mg daily), were able to perform 10‐percent more work during a 90‐minute walk.15" 

Vitamin C can help you maximize your performance by aiding in fat-loss. Therefore, vitamin C can be looked upon, based on the above study as a natural thermogenic which can help you maximize performance by reducing your fat levels during exercise. No one likes an overweight Jimmy in goals, so throw some vitamin C in your post and pre-season nutrition regime to help you burn fat and increase performance.

Feeling sore after an intense workout? Never underestimate the power of good food to provide rich antioxidants to help the body fight free radical activity. Foods rich in antioxidant's can help muscles fight the effects of catabolism and curb the effect of cell damage. This means that a competitive athlete can increase their performance by reducing the effect of sore and tired muscles after intense activities. Following are some powerful foods that contain high levels of antioxidants:

High Powered Anti-Oxidant Food Sources

Beta Carotene: Orange and yellow fruits, tomatoes, green leafy vegetables. You can find the highest content of beta carotene in foods such as mango, spinach and sweet potato (highest value).

Vitamin C: Fruits and vegetables are the highest sources of vitamin C. You can find the highest values of antioxidants in foods such as mango, orange juice and papaya (highest value).

Vitamin E: You can find Vitamin E mostly in oils, nuts and seeds. The highest values of vitamin E can be found in food source such as sunflower seeds and wheat germ oil (highest value).

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A recent study in the journal Food Chemistry (Vol.97, pp. 137-150) outlined some of the best sources of antioxidants:

"Interest in antioxidants as functional ingredients continues to grow, with sales said to be $2.7 billion ($2.25 billion) in the US in 2003, according to the Nutrition Business Journal. The top sellers included vitamins C and E, catechins from green tea and soy isoflavones." The US seems to have enormous growth in the use of antioxidants. Some of the best sources suggested by the study showed that "...both the golden rod and artichoke had high radical scavenging in most of the tests used, although the apple extract yield was higher (30 per cent of the raw dry material) and had high efficiency in two of the antioxidant tests." 

Now I don't really know about golden rod, but artichokes are a key ingredient in some Mediterranean cuisine, especially Italian. Apples are a significant source of antioxidants, and the study also pointed to strawberries. Green Tea has always been a favorite of mine, and really helps in thermogenesis (burning) fat. So a good diet with a mixture of some of the above high antioxidant foods, can help you stay mean and lean, and ready for your best on-field performance. Another great source of antioxidants is cherries and cherry juice. A very recent study published by the University of Vermont tested the effects of the humble cherry on muscle soreness and rejuvenating muscles during intense exercise. The test subjects performed some muscle damaging exercise, with one group drinking a placebo and the other group drinking a cherry juice concoction with apple juice added. Following was the results of the study:

"There was a significant difference in the degree of muscle strength loss between those drinking the cherry juice blend and those taking the placebo juice. This fell by 22 percentage points in those drinking the placebo juice, but only by four percentage points in those drinking cherry juice. Muscle strength had slightly improved after 96 hours in those drinking cherry juice. The degree of soreness differed little between the two groups, but the average pain score was significantly less in those drinking cherry juice. Average pain scores came in at 3.2 for those drinking the placebo juice and 2.4 for those drinking cherry juice. Pain also peaked at 24 hours for those drinking cherry juice, but continued to increase for those on the placebo juice for the subsequent 48 hours." (Source: Nachbur J. 2006) 

Simple sugars in foods such as cherries allow for rapid muscle glycogen replenishment. This means that cherries are a vitamin rich source of antioxidants, and a great way of repairing damaged muscles after strenuous exercise.

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Chapter 6

6.1 Hydration Is Key to Better Goalkeeping Performance To maximize your potential for great performance, goalkeepers should always look to hydrate themselves properly before during and after competition. Following are some fundamental guidelines to help you maximize your fluid intake for better goalkeeping performance.

Pre Competition: Scientists point to hyper hydration as a way for competitive athletes to maximize their fluid intake and perform better in their sporting events. Following is another fantastic overview to help a goalkeeper maximize pre-game performance (Richmond W. et al 2001):

During Competition: To accurately assess the amount of fluid necessary for hydration during an event, the estimated hourly weight loss from a training session or competitive event should be divided into 10-15 minute intervals. This is shown in the table below:

1. 2 Days prior to event: Start to consume extra water

2. 4 and 1 hours before the event : 250 ml water should be taken every 10-15 minutes

3. 30-20 minutes prior to start: Another couple of glasses should be taken and bladder comfort reached (varies between each player)

4. 15-20 minutes before an event: Take no more water. This time is needed for the stomach to empty. Too much water in the stomach may cause cramping and inhibit proper breathing

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Weight Loss (kg) Time Between Water Breaks (mins)

Fluid Consumption Each Break (mls)

Total Fluid Per Hour (mls)

Total Fluid Over 90 mins (mls)

3.6 No practice

3.0 10 251 1506 2259

2.5 15 325 1300 1950

2.1 15 281 1124 1686

1.6 20 311 933 1400

1.1 20 222 666 999

.05 45 177 235 470

0.2 60 177 177 265

Recommended fluid intake for 90 minute athletic event

Adapted from McArdle Katch & Katch Sports & Exercise Nutrition 1999 (Richmond W. et. Al 2001)

Post Exercise: Because glycogen stores have been depleted and electrolyte stores are in overload, the goalkeeper should aim at moving around as much as possible so as not to intensify the metabolic wastes that are loaded in the muscles. Goalkeepers should aim to re-hydrate immediately by sipping water to reactivate the thirst response. Another good recommendation is that a competitive goalkeeper should aim at drinking a few cups of water before eating and then start refueling their muscle glycogen stores by taking in some quality sources of high GI carbohydrates. The re-hydration process should continue for 12 hours after a game.

6.2 Cool Down With Some Great Guidelines for Goalkeeping Fluid Intake

 

1. Try to replace 80% of fluid loss from sweat.

2. Avoid caffeine and alcohol.

3. Fluids should contain electrolytes such as sodium and potassium.

4. Fluids should be consumed that contain between 4-8% carbohydrate content.

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6.3 Other Ergogenic Aids For Super Strong Goalkeeping Performance Creatine: Small gains and patience are the keys to great goalkeeping success. Creatine is a naturally occurring substance that is found in the liver, kidneys and pancreas and is transported to active muscle through the bloodstream. Decades of research has found creatine to be the most widely used and powerful sporting supplement on the market. One fact points to three out of every four '96 Summer Olympic medalist’s utilized creatine with their training regime. What implications does creatine have for competitive goalkeeping? When creatine enters the blood stream it enters the muscle as Phosphocreatine, the muscle utilizes this to create ATP, the working muscles ultimate energy source.

The beauty of utilizing creatine is that it is a naturally occurring substance in the body, and is found in many foods such as tuna and beef. Creatine monohydrate is the most popular source (I have used it many times to power my goalkeeping performance levels). Utilizing creatine with your goalkeeper training allows you to ultimately increase your lean muscle mass, and help avoid muscle catabolism. It also helps increase a goalkeeper's performance in short bursts of activity for example, sprinting out to attack the ball. Creatine hydrates the muscle with water, thus, creatine monohydrate. This ultimately helps fuel performance.

Where creatine works best (and this is why I believe it is the best supplement for competitive goalkeepers) is in short intense periods of activities. This means diving for the ball, sprinting out to attack the ball, sprinting and jumping to catch the ball, and in numerous other situations. I started using creatine when I was 18, and I had continued using it up until now, because it has always been reliable, and I have felt stronger and more powerful with my dives, kicking and all other aspects of my game. I always follow instructions from the manufacturer (every manufacturer is different, of course), which basically involves a loading phase of 20 to 30 grams a day for the first week and then 5-15 grams thereafter for about 6 weeks, then a break for a week, with a reloading phase commencing again after that.

Studies by the University of Connecticut (Source: Bodybuilding.com) showed that creatine supplementation will help increase performance in 5-10% increments. Therefore, the effects of creatine supplementation will help goalkeepers perhaps increase their sprint times or increase your strength in small doses. But over a training year these small incremental increases, can really add up to greater goalkeeping gains and performance. Give creatine a try for a super goalkeeping competitive edge.

Coenzyme Q10 (CO Q10): I was reading through some of my favorite books in regards to nutrition and stumbled across Coenzyme Q10. Just the name of it seemed otherworldly. What fascinated me was that Coenzyme Q10 is a vitamin, and it has the ability to power up mitochondria (power stores found in your muscles). Richmond, W. (Nutrition and Weight Management, FIA, 2001) attests to the power of Coenzyme Q10 "...This is essential for virtually all energy production. CoQ10 is involved in the maintenance of immunity, blood pressure, normal heart function and is a potent antioxidant. Patients supplemented with CoQ10 have shown increased exercise tolerance. Runners given CoQ10 were found to run 12% further and 8% longer than those receiving placebos. The recommended dose for athletes is 10-60mg/day". Now that is one powerful vitamin.

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Other sources attest to the use of Coenzyme Q10 as a powerhouse to fuel performance in the competitive athlete, and even the sedentary individual, some of the findings included:

Now all of the above research looks pretty convincing, and I believe that Coenzyme Q10 can really help competitive goalkeepers and athletes enhance their performance, and play to the best of their abilities all year round. Give Coenzyme Q10 a try if you are competing and training heavily throughout the season.

1. Studies in mice showed that "...old mice given CoQ supplements remained vigorous and healthy as compared to the non supplemented control group which died of factors related to old age. The researchers also found that CoQ10-fed mice lived longer than would be expected - in some cases as much as 11 months longer".

2. Coenzyme CoQ10 helps to boost the immune system, as research form the early 70's showed that "...CoQ increased circulating levels of phagocytes - one of the body's primary defense scavengers".

3. Coenzyme Q10 is fantastic for the heart, as the highest concentrations of CoQ10 are found in the heart tissue. Studies in Japan have shown that CoQ supplements can reduce and reverse the aging of the heart. "In fact, CoQ is available in Japan as a prescription medicine for heart disease".

4. Coenzyme Q10 can help reduce free radical damage studies from Sweden has shown "...CoQ acts like vitamin E in its ability to reduce the harmful effects of free radicals produced by fat oxidation". (Source: Embleton, P. Anabolic Primer, 1998)

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Chapter 7

7.1 The Goalkeeping Power Pyramid ™ Goalkeepers are a unique breed of athlete and require different training protocols that extend well beyond basic goalkeeping technique. Competitive goalkeepers must come to a certain threshold within their development where the focus is not solely aerobic training, and there is a fundamental shift toward specificity which entails an analysis of the nature of the role a goalkeeper plays on the field. I believe that once goalkeepers have maximized their aerobic performance, should begin to look at enhancing their anaerobic training.

Following we will detail a step by step periodized training regime to maximize your aerobic performance. We will also begin to look at strength training protocols for the competitive goalkeeper, and how the goalkeeper can maximize their performance via a progressive, periodized approach to their goalkeeper training that encompasses both aerobic and anaerobic style training.

7.2 Start Your Goalkeeping Aerobic Fitness Journey With Eazy F.I.T.T.™

Nothing beats creating a solid base. Just like a building, no base and it will fall apart. The same principle rings true for our bodies. The core to good cardiovascular fitness for the competitive goalkeeper has to start somewhere. This is where AFPP comes into play! The first component of AFPP is the EAZY F.I.T.T. principle. Now it is assumed that each and every goalkeeper that reads The G-Code will have been training at some intensity therefore they have begun to build that base we were talking about previously. The EAZY F.I.T.T. principle builds the core you need to generate the goalkeeper power that you will learn about over the coming weeks. It is the basic principle that suggests that every goalkeeper trains with some level of "Frequency" (days per week), over some type of "Intensity" (60-85% of Maximal Heart Rate), over a set period of "Time" (15-45 minutes), using some "Type" of cardiovascular exercise (utilize large muscular rhythmic movements).

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The minimum heart rate that you should be working at should be at 60% of your Maximal Heart Rate (MHR), this equates to 11-13 on your RPE* scale (Rate of Perceived Exertion that hangs off every gym wall). It would be good to utilize a heart rate monitor; a good one will not set you back very much and is a fantastic lifelong training investment. Many heart rate monitors can give you a good indicator of your heart rate, while measuring the duration of your activities, and even your heart rate zones, so you know exactly what intensities you are working at. I digress, back to heart rate. 60% of your (MHR) will be the minimum intensity and at this point the EAZY F.I.T.T. principle will not really be creating maximal cardiac power, which lies at 80% (MHR) and above. That's right, we want to be working but at intensity that gives us a solid base and does not push you into the anaerobic phase of training too soon. Now the beauty of EAZY F.I.T.T. is that you can utilize just about any machine at your gym to strengthen the base for the weeks ahead. Here is a sample:

Your options are wide and varied, and that's cool because you can mix it up every week, for added gains in cardio power. Overload is the name of the game, each and every week we train a specific variable and we increase it by 10%, with the fourth week a drop of 10% for recovery. Overload is important to increase your training adaptations and cardiovascular responses. This method is called the step overload. This cycle of overload is created around 4 weeks. Therefore, each cycle is 4 weeks, and then week 5 will be at the same intensity as week 6. Now for a sample program that compares your activities in week 1 compared to that of week 2, so you can see the differences in intensity:

1. Treadmill

2. Stationary Bike

3. Rower

4. Elliptical (Cross) Trainer

5. Skipping Rope (works every major muscle group!)

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There you go, we increase each week by at least 10%, and this creates overload for solid cardio gains for the competitive goalkeeper.

Note: * = RPE of 10 would be equivalent to around 100 beats per minute. Also, remember to check with your physician before you start any exercise program, especially senior goalkeepers.

Week 1

Monday

5 minute light warm up at RPE of 4-5 on treadmill

15 minutes run on treadmill at 10-11 RPE

5 minute cool down at 4-5 RPE on treadmill

5 minute stretch

Week 2

Monday

5 minute light warm up at RPE of 5-6 on treadmill

18 minute run on treadmill at 11-12 RPE

5 minute cool down at 5-6 RPE on treadmill

5 minute stretch

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7.3 Power Zone Performance™ In the previous weeks we learnt the value of aerobic conditioning at a basic level. Are you ready to enter the zone? Zone training protocols are where competitive goalkeepers start getting specific about the way they condition their muscle fibers to respond to higher intensity goalkeeping activity. With the Power Zone we start training three specific aerobic responses (three zones) over the period of a week. A breakdown of each zone is described below:

The above zones should be treated as days. That is, each zone represents a day in the goalkeepers training week. Usually, if there is a fourth training day planned we should try to make this an easy workout, like Power Zone 2.

7.4 Vari-Zone Training™ With the Power Zone method of training we begin to manipulate the goalkeepers training intensities over varying heart rate ranges. Vari-zone training starts providing the small leaps and bounds you have achieved over your previous weeks of training through the Power Pyramid. Following will be an analysis of each training method and how to apply it within your goalkeeper training regime.

“The Reach” Training: Ready to stretch your aerobic capacity with small leaps and bounds that will really maximize your goalkeeping performance? Far-reach training will help you recruit your aerobic and anaerobic energy pathways super fast, and in a continuous training format. What the goalkeeper will attempt here are continuous speed variations that also include hard and easy components. Goalkeepers can run over different types of terrain and distances.

The Keeper Skool Power Zone

Power Zone 1 Power Zone 2 Power Zone 3

Workout @ 60-70% of maximum heart rate

Workout @ 70-80% of maximum heart

Workout @ 80-90% of maximum heart rate

Duration: 40-60 Minutes 30-40 Minutes 20-30 Minutes

Type: Long Workout Easy Workout Hard Workout

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Intensity: 11-13 RPE at the easy section; 15-17 RPE in the intense section.

Duration: 30-60 minutes can be 1 session in the week.

7.5 Long ‘n’ Fast Interval™ Each training session has to be different so that the goalkeeper can maximize their competitive performance. With long interval training we increase the goalkeepers’ aerobic intensity during training, but we also allow them time to recover. The reason why we start training at higher intensities is to recruit fast twitch muscle fibers (Type II a), which allows us to put a heavy load on our cardiovascular system and enhances the power output of our muscles.

Intensity: 15- 17 RPE

Duration: 3-8 minutes, with 3 to 5 minute recovery interval. This type of training can be conducted 1 or 2 times per week.

7.6 Big Hill Training™ Now the goalkeeper is looking at increasing the aerobic strength of the muscles, with a view to pump their cardiovascular system to their maximum. With Big Hill Training goalkeepers will really start to overload their fast twitch muscle fibers, and tax their cardiovascular system. Another plus of Big Hill Training is that the goalkeeper can train both indoors and outdoors. In fact, nothing is more exhilarating than conquering a set of big hills and feeling that you have accomplished a great feat!

Big hills, oh how I despised big hills during pre season soccer training. Lake Gilwana (every NSW soccer player has run up it at one time) in Sydney's Western Suburbs seemed (and still is today) like Kilimanjaro, no, better yet, Everest. OK I'm exaggerating. After many attempts up that forsaken hill, I assumed that it would always defeat me. I was prone to empty the contents of whatever I ate the day before repeatedly, and it did happen... repeatedly. There was a lesson learnt though. Hill training provided a fantastic way to increase not only aerobic strength of the muscles that were utilized in the session; it also placed a great amount of overload on the cardiovascular system. So what is in it for us goalkeepers?

Power. In big doses. Including hill training in a periodized plan (and after establishing a solid base of aerobic fitness) will enable a goalkeeper to increase their Type IIa (Fast Oxidative) muscle fibers. The fantastic thing about it is that you also receive a double dose of increasing the capacity of the anaerobic energy system concurrently with the aerobic energy system. At this level of training a goalkeeper is pushing the limit at 81-90% of their heart rate reserve. The metabolic and cardiac responses at this level of training for the goalkeeper include (Batman, 2001):

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Do you want me to continue? Power, strength, aerobic and anaerobic capacity increase = BIG goal keeping performance improvements. This is only one of many types of performance enhancing training tips for us goalkeepers. It stands out because I feel the need for us keepers to increase power and strength specifically. So, conquer the mountain (or hill) and you will see big goal keeping gains.

Now the goalkeeper is looking at increasing the aerobic strength of the muscles, with a view to pump their cardiovascular system to their maximum. With Big Hill Training goalkeepers will really start to overload their fast twitch muscle fibers, and tax their cardiovascular system. Another plus of Big Hill Training is that the goalkeeper can train both indoors and outdoors. In fact, nothing is more exhilarating than conquering a set of big hills and feeling that you have accomplished a great feat!

Intensity: 15-17 RPE

Duration: The Big Hill Training segment should be between 1 to 6 minutes, with the recovery level at a lower gradient and intensity. Goalkeepers should aim for 1-2 sessions per week.

7.7 Pure Speed™ Anaerobic training can allow you to reach top gun speeds and maximize fast twitch muscle fiber utilization. What can it do for technical ability? Recent research shows that speed training can help increase a soccer player’s agility and dribbling skills. Muniroglu, D. 2005 "The Effects of Speed Function on Some Technical Elements in Soccer" showed some significant findings which included:

1. Increase in Glycogen (the body's main fuel) 2. Increase in recruitment of FT a (Fast Twitch) muscle fibers 3. Increase in anaerobic glycolysis 4. Increase in stroke volume 5. Increase in cardiac output 6. Increase in hemoglobin

1. Average sprint times for soccer players for 0-15 m, 15-30 m and 0-30 m was 2.25 seconds , 1.85 seconds and 4.14 seconds respectively.

2. Soccer players with greater sprinting ability had more meaningful agility values. 3. Maximum speed and agility are related to specificity i.e. Differences in muscle strength

qualities etc... 4. No real correlation was found between sprinting speed and slalom dribbling values.

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So let's talk in English. How are the above values important for a competitive goalkeeper? Increasing sprinting ability is important for increasing agility and vice versa. Specificity is an important concept also. If we train specifically for anaerobic power activities (like sprinting) we also help increase other attributes such as agility. Cool, this means better goalkeeping and you can't complain with that. In fact, some time ago whilst I was doing pre-season trials with a local super league team I had a noticeable decrease in performance because I was not training specifically as a goalkeeper, i.e. training aerobically mostly, rather than anaerobic ally (other factors such as no training structure also played it's part). Speed is an important function of any sport and that means, increasing your ability to generate more speed can help you in all facets of your sport, from sprinting to meet a player in your 18 yard box and diving to save a ball. Don't neglect the need for speed for maximum performance.

Nothing is more important than the ability of a goalkeeper to move their arms or legs quickly. Being able to have great footwork and excellent arm coordination will allow for better goalkeeping technique. First we must maximize the aerobic capacity of the muscles so that they perform at their optimum, Pure Speed Training will allow a goalkeeper to maximize their performance through super intense intervals. The aim of the Pure Speed program is for the goalkeeper to maximize their ability to cover ground over their 18 yard box and beyond. Pure Speed training does not entail all out sprints, but should focus on short distances with the same distance utilized for recovery.

Intensity: 80-95% HRR (for fast interval) and half the speed (50%) for recovery.

Duration: We should aim for 20-30 minutes of constant activity with 1 or 2 training sessions per week.

7.8 Power Plus™ Over the past few weeks we have built a solid aerobic base. The power plus training methodology is super intense, and also requires significant rest periods in between each session. With Power Plus, the goalkeeper will push their VO2 Max to the peak of its limit which will help to increase maximum cardiac output. Training with Power Plus will also increase lactic acid build-up significantly, as the goalkeeper will be training in an anaerobic state.

Intensity: 16-18 RPE

Duration: 30-90 seconds per interval with 3-5 minutes for recovery. The goalkeeper should be able to complete 5-10 intervals. Because of the intensity involved with Power Plus training, it should be conducted 1 time per week.

 

 

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7.9 Beat Max Training™ With Power Plus training you have increased your heart’s ability to work at its highest intensities. We have also allowed your muscles to adapt to an anaerobic training mode. Allowing the body to work at its lactate threshold will enable a goalkeeper to play at their peak physical ability. Beat Max Training will allow a goalkeeper to enhance their lactate threshold and their body’s ability to adapt to higher levels of lactate that would otherwise hinder performance.

Intensity: 15-17 RPE

Duration: The goalkeeper should aim at only 15-to 30 minutes of activity for Beat Max Training, with 1 or 2 sessions per week.

7.10 The Double Hit™: Strength Training To Maximize Your Goalkeeping Strength & Aerobic Power! Training for an aerobic and anaerobic base sets the stage for the goalkeeper to maximize their performance. Now, for the goalkeeper to really take the next step up into their goalkeeping ability we need to pump those muscles to their maximum. With the previous steps in the power pyramid we have given you the ability to prime your muscles for activity, and have set a stage for pre-season training. When the season commences we must not attempt to taper the goalkeeper’s activities. That's why a concurrent training program can turbo-charge your development and prime your muscles for some serious strength training.

Concurrent training means fast and furious gains in little time. Training both for strength and endurance has been debated by the scientific sporting community for some time. The premise behind concurrent training programs has resulted in many scientists hypothesizing that strength gains become contaminated and that Type II muscle fibers can revert back to Type I muscle fibers, therefore muscle fibers become endurance like in characteristic. Later studies have shown that Type II fibers do increase as a result of training concurrently. Dr. Peter Abernethy (as cited by Batman, P. 2004) studied the effects of whether strength or endurance would dominate during a concurrent training program. Dr. Abernathy's findings showed that if the aerobic component of training was more intense than the strength element, the aerobic component would dominate. Recent scientific research point to several causes of strength contamination such as hormones, metabolism and protein intake, where lack of any component may inhibit strength.

Now to the nitty gritty. What is the best possible concurrent training program for the competitive goalkeeper? There are a whole host of training methodologies. Batman P. (2004) suggests that for any concurrent training program to be effective, it must be planned. Therefore, periodization for concurrent training must be considered. Scientific studies have shown that both strength and endurance will not be contaminated in the first 7-10 weeks of a concurrent training program. Concurrent training programs are wide and varied. Here is my tip on the best bet for a concurrent training prescription for a competitive goalkeeper, because we like it short, hard and intense!

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The Double Hit comprises the following regime:

Concurrent Component

Interval Endurance and Heavy Strength

Concurrent Training + Interval Endurance and Heavy Strength + Concurrent Training: After the initial 7-10 week concurrent training block, it is possible to utilize both high intensity interval training and heavy weight training. Because of the endurance activities of concurrent training which stimulates Type I fibers, the high intensity intervals and strength training component will help recruit more Type IIa fibers and Type IIb fibers with an increase in muscular endurance. This is the most beneficial stimulant for greater goalkeeping gains.

* 12 stations; Upper and lower body compound exercises with strict form (pec deck followed by squat etc...)

* Time: 30-60 seconds, with 30 second active rest interval (skipping for example); Total duration = 30 minutes.

* RPE of 11-13.

* Up to 4 weeks, followed by 4 weeks of Interval Endurance and Heavy Strength (as below) followed by 4 weeks Concurrent Component.

* 3-4 days per week.

* Interval training on treadmill followed by 1 set of heavy strength.

* Time 10-15 minutes interval training component @ 15-17 RPE, followed by 1-3 sets of heavy strength exercise to failure (any body part, utilizing compound movements).

* RPE 15-17 for interval training component.

* 4 weeks with 5% incremental increases in weight used for resistance component per week.

* 3-4 days per week.

* Follow on with another 4 week concurrent training block.

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So there you have it, The Double Hit way to increase your aerobic endurance and Type I, IIa and IIb muscle fibers all in one periodized training program!

7.11 Keep It Short, Sharp & Super Intense With Interval Training

You have no time to train huh? Excuses run rampant when we are short on time, but then again who isn't running against the clock these days. We live in a society where work comes first...play comes second. Isn't that a sad state of mind? So what if we played reverse psychology for moment and made your play time first up on your daily "to-do" list. The benefit of increasing your fitness will pay off in spades if you can use a little bit of time management and get your training out of the way first thing in the morning? "Oh, but it takes too long to train, and I have to go to work on time, and...Etc...Yawn". Rise and shine lady's and lads, let me show you why interval training is the shortest and sweetest way to a lean, mean goalkeeper machine!

A new study in the Journal of Physiology (Sept 18, 2006) showed that short bursts of intense training can produce the same results as traditional endurance training, and it only takes minutes. "Yeah but I heard all this stuff at 2 AM on an ab-buster infomercial". Listen to what the lab-rats have to say:

"The new study was conducted on 16 college‐aged students who performed six training sessions over two weeks. Eight subjects performed between four and six 30‐second bursts of "all out" cycling separated by 4 minutes of recovery during each training session. The other eight subjects performed 90‐120 minutes of continuous moderate‐intensity cycling each day. Total training time commitment including recovery was 2.5 hours in the sprint group, whereas the endurance group performed 10.5 hours of total exercise over two weeks. Despite the marked difference in training volume, both groups showed similar improvements in exercise performance and muscle parameters associated with fatigue resistance." 

The above can be extended too many forms of exercise, even your goalkeeping training. I have always been a strong advocate for goalkeepers to train short and sharp. Remember the law of specificity? You can't even spell it right? Well specificity means (very broadly and loosely) that we must aim at looking at specific exercises for specific sports to maximize performance. Goalkeepers don't run miles per match. The nature of goalkeeping is short, intense bursts of speed, agility and strength, followed by periods of rest. Therefore, plan your goalkeeping sessions with interval training in mind. Interval exercises are short and intense, they don't take long, and you can get the same benefit out of a few minutes of training as you would doing long endurance type exercise.

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Chapter 8  

8.1 How the Goalkeepers Muscles Work With all of the above training prescriptions, the goalkeeper has set the stage for maximum performance enhancement, it does not stop there. The following table is a basic analysis of the metabolic pathways of energy production in the muscles, which will break down the main energy sources used and how these energy sources can help maximize your goalkeeping performance when utilized correctly.

Energy Stored in a Typical Muscle Fiber

Energy Stored As Utilized via Initial Quantity No of twitches supported by each energy source

Duration of isometric Tetanic contraction supported by each energy source alone

ATP ATP>ADP +P 3 mmol 10 2 Sec

CP ADP + CP > + C 20 mmol 70 15 sec

Glycogen Glycolysis (anaerobic) 100 mmol 670 103 sec

Aerobic Metabolism 12,000 2,400 sec (40 min)

Adapted from Advanced Resistance Training, Fitness Institute of Australia, (Richardson, A. et al.) 2001. The two highlighted rows are probably the most important pieces of information to take away and learn for the competitive goalkeeper, especially when it comes to resistance training. We can see that Glycogen supports the highest contraction rate for muscles of all energy sources at 103 seconds. ATP (Adenosine Triphosphate) only has a 2 second contraction period, with energy produced from CP (Creatine Phosphate) allowing the muscle to contract for only 15 seconds. Why is the above table so significant? It shows that rapid muscle utilization over a short distance (as with explosive goalkeeping actions) are a key part of the way we should shape training methodologies for the competitive goalkeeper. The above table suggests that a goalkeeper needs to focus on enhancing their anaerobic energy output to maximize their goalkeeping performance, as the position played by the goalkeeper is largely anaerobic in nature.

Chapter 

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8.2 Super Muscle Energetic Facts

8.3 Understanding Your Ultimate Energy Systems to Enhance Goalkeeping Performance Get your lab coats ready, and those big glasses that make your eyes look like bulging globes, 'cause we are going back to basics...Science 101. Understanding the basics of the human energy systems can really help boost your athletic performance to new heights. Why? Because the old adage of what you put in is what you get out runs true to the energy systems we are going to unveil to you. Here is a simple overview of powerful systems that reside in our bodies, which we can utilize to power our own performance every day.

Before we start we must understand why adenosine tri phosphate (ATP) is so important to the human body. Did someone say POWER? ATP is a high energy compound that is in low supply in the body, with only 60-100 grams present at any one time. Running a marathon for example, requires an available store of 75 kilograms of ATP! Muscles need ATP to generate power and energy. Now let's look at the different systems of the body that utilize ATP:

1. When the muscle contracts it requires a lot of energy. This means that over short distances, whether running to meet an opposing attacker in a 1 on 1 situation, or diving to save a ball, the goalkeeper will have to utilize their anaerobic energy stores to meet the challenge head on. 2. Resting muscles generate ATP through aerobic metabolism, rather than anaerobic metabolism. This could point to glycogen being the preferred source of fuel to enhance anaerobic performance for the competitive goalkeeper. 3. Creatine phosphate is a source of stored energy for short term muscle contraction. For more developed, highly competitive goalkeepers, Creatine supplementation could provide extremely positive benefits for increasing anaerobic performance. 4. At peak levels of activity the muscle relies heavily on anaerobic glycolysis to produce ATP. This is another indication of the importance of glycogen to fuel anaerobic performance for the competitive goalkeeper. 5. Circulating hormones may alter the metabolic activities in skeletal muscle fibers. Hormones can play a positive role in increasing strength and powering the muscles to fuel maximum goalkeeping performance.

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Don't ever underestimate that your body is a powerful temple for generating great amounts of energy and power to fuel athletic performance. Understanding the above systems will help you understand the importance of good nutrition to increase athletic ability and feed the fire that is the body’s energy systems. Class dismissed!

8.4 Why Muscles Fatigue? And What Does It Mean For The Competitive Goalkeeper?

I've been doing much milling around dusty scientific journals and other articles on the net. Why? Cause I like too? Yeah I know I’m sick! Anyway, I found a very recent study by some Harvard lab rats that pointed to why muscles fatigue during intense exercise that you may find useful in your own training regime.

When training intensities are beyond a certain threshold, your usual aerobic pathway is not enough to maintain performance over and above that threshold, usually between or over 70 to 85% of your maximum heart rate. Once we reach super hard intensities (you know the type of intensity where you think your head is going to pop) we start utilizing the anaerobic pathway (meaning training without oxygen). When the anaerobic threshold kicks in, our muscles fatigue rapidly, and we can only maintain it for short intervals. The following study by Rice University (November 8, 2006) gives a good indication of why an athlete’s muscles can fatigue:

1. ATP-PC: Phosphocreatine is broken down here to form creatine to remake ATP. Utilizing this energy system in a 100 meter sprint for example, will last for about 10-15 seconds. The ATP-PC system is typical of sprinting, jumping and throwing sports that only require a few seconds to complete. The key ingredients to ATP-PC are powerful, short, intense efforts. ATP-PC is the most rapidly available source of energy for the working muscle.

2. The Lactic Acid System: AKA the anaerobic glycolytic system, which means the breakdown of glycogen without the presence of oxygen. Glucose accounts for around 99% of all sugars in the body. When glucose is stored as glycogen, the process is known as glycogenesis. When the body is training at its highest levels, the body releases more ATP which creates a byproduct called pyruvic acid, which in turn creates lactic acid when no oxygen is present. Don't read fables that lactic acid is what causes soreness in the body after intense bouts of activity. Lactic acid is a key substance in energy production, disposal of dietary carbohydrates and the production of blood glucose and liver glycogen. Decreased performance usually occurs from the body's inability to quickly dispose of lactic acid from the blood.

3. The Aerobic Energy Systems: We will not go into too much detail here, suffice to say that if you have glucose and fat (our bodies have plenty of it) then the aerobic energy system wants you! Increasing oxygen is important to push the body to create energy during activity. Glucose is primarily broken down first during aerobic activity, whereas fat is broken down during low levels of intensity. (Source: Advanced Aerobic Conditioning: Batman P. 2004)

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"During exercise, muscles continuously break down and resynthesize the chemical ATP (adenosine triphosphate), which serves as the immediate source of energy for muscle contractions. During less vigorous muscular activity, essentially all of the ATP needed for muscular contraction can be provided via aerobic pathways that utilize oxygen delivered via the bloodstream.  The aerobic pathways allow moderate levels of force to be generated without fatigue for prolonged periods, but can only support modest levels of muscular activity, due to the upper limits on how rapidly blood and oxygen can be supplied to the working muscles by the heart. Consequently, during more vigorous exercise, such as sprinting or lifting heavy loads or weights, the aerobic provision of ATP is supplemented by anaerobic pathways that do not rely on oxygen delivery. While the anaerobic pathways provide ATP very rapidly, their capacity is finite and must be replenished after each bout."  

The studies revealed that fatigue is very closely related to ATP depletion and this means that as we utilize the anaerobic pathways we can lose muscle force which can affect performance. Therefore, intense goalkeeping sessions during the season could possibly be best delivered with one maximum intensity session during the week, but with enough time to allow the body to recuperate between sessions, or other sessions that allow for aerobic training over a longer period of time (say 1 hour) rather than solely anaerobic sessions that bring on muscle fatigue.

8.5 How Goalkeepers Adapt To Resistance Training? Resistance training helps the competitive goalkeeper in more ways than one. We talk much about specificity at Keeper Skool, and the goalkeepers training needs are specific and unique, compared to all other players that comprise a competitive football team. Strength training gives very specific training adaptations and these adaptations are significant to the competitive goalkeeper. For example if the goalkeeper trains explosively it will enhance muscle power, which enhances explosive dives, and having to meet an opposing attacker in a one-on-one situation for example. On the other hand, when the goalkeeper trains for heavy resistance he/she will increase muscle mass and power. The following table outlines the key differences of aerobic training when compared to resistance training:

Factor Aerobic Endurance Training Resistance Training

Muscle Fiber Size No Change Increase

Muscle Fiber Number No Change No Change

Movement Speed No Change Increase

Strength No Change Increase

Aerobic Capacity Increase No Change

Anaerobic Capacity No Change Increase

Adapted from Richardson A. et al (2001) Citied From: Essentials of Strength Training and Conditioning. T.R. Beale & R.W. Earle

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The above table shows that a goalkeeper can gain a very large competitive edge with the added combination of resistance training into their training program that they would not traditionally find doing solely aerobic based training. In the above table we should focus on increased movement speed, strength and anaerobic capacity as the key points in the differentiation of goalkeeper specific training. The previous points only highlight that goalkeepers should focus on a resistance training program, especially when it comes to increasing movement speed in one-to-one or diving situations (and many other scenarios), strength especially when it comes to situations such as the goalkeepers kicking game where the goalkeeper has to have strong muscles in the legs, for example, to be able kick the ball with more power is a key point that allows the goalkeeper to maintain maximum performance over short distances such as their 18 yard box. To summarize, the goalkeeper should be able to take away the following points:

8.6 Hormone Responses to Resistance Training for the Competitive Goalkeeper Understanding the androgenic (natural growth hormone) aspects of resistance training will help goalkeepers make a good choice in regards to the types of exercises that the goalkeeper can utilize for strength training. Following is a breakdown of natural androgenic hormones and how to boost them naturally...i.e. with super intense goalkeeper training!

1. Neuromuscular adaptations are specific; therefore, strength training has to be specific to the competitive goalkeeper’s role for them to have any significant adaptation, growth and benefit. 2. Resistance training benefits for the competitive goalkeeper usually entails that the goalkeepers muscles will grow in size. 3. If the goalkeeper does not work out often, then the muscle will atrophy (lose its size), the longer you stay away from resistance training, the more you risk losing what you created! 4. When the goalkeeper starts training for strength, the first gains they have are at a neuromuscular level. This means that the nerves attached to the muscle will first begin to respond to the resistance (over a period of time) before any gain in muscle size is recognized. 5. It usually takes around six weeks for beginner strength trainers to notice any gains in muscle size. 6. Girl goalkeepers who utilize strength training will also demonstrate a gain in muscle size, though not nearly to the same extent as their male counterparts.

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8.7 Natural Growth Hormone Release for Super Goalkeeping Gains There is no easy way to grow muscle than for the body to learn and adapt to the resistance that you apply to it. Miraculously the body has developed natural ways to help muscles grow super strong without using any of the drastic means we see some Olympic level athletes utilize. Yes, you can have significant gains in strength and muscularity to enhance your performance, with extremely hard work and effort, there is just no other way. Growth hormone is created via the pituitary gland, and when stimulated cause growth in almost every tissue in the human body which includes skeletal muscle fibers, bone and cartilage cells.

Growth hormone is only one of many anabolic hormones that comprise of others such as insulin and testosterone. Why is growth hormone so important? It increases protein synthesis, uses up fat stores and conserves carbohydrates. After training at high intensities, it is thought that growth hormone release is increased. Apart from this, a diet that has a good mix of protein and carbohydrates also helps to maximize the response of growth hormone release. But don't think that you can just train at super intensities and miraculously wake up a goalkeeping hulk over night. Growth hormone is released gradually over time and training at higher lactate concentrations with heavy resistance, high total workout and short rest periods fuel the goalkeepers muscle growth.

8.8 Great Goalkeeping Muscle Gains with Testosterone  

Testosterone is a steroid hormone secreted by the testes. It helps form fundamental male sex characteristics, maturation and growth of the male skeletal system. Testosterone is important in the growth of muscles and can also produce aggressive behavioral responses. Why is natural testosterone important for the competitive goalkeeper? Testosterone secreted naturally from high intensity training will, over time, elicit great training responses in the working muscles. Women tend to have low concentrations of testosterone than men. Batman P. et al. points to 5 super gains from testosterone and how to generate it naturally, these include:

1. Performing large muscle group exercises like the squat, power clean, dead lift, bench press. What we mean by large muscle groups is many major and minor muscles working together synergistically during a given exercise.

2. Heavy resistance training at 85-95% of 1 RM.

3. Moderate to high volume exercise - such as multiple sets, multiple exercises or both.

4. Short rest intervals

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8.9 Understanding DNA for Mesmerizing Goalkeeper Gains

Imagine an army of Peter Schmeichel's? Unlocking the genetic code has led scientists to unravel the secrets of sports performance in the competitive athlete. Back in the Early 90's the U.S. Department of Energy and the Natural Institutes of Health unlocked the 25,000 genes that make us human. It was only a matter of time until sports scientists began to use our unique DNA to enhance the performance of individual athletes and international sporting teams. Nutrigenomics sprang from the idea that with the help of DNA, sports scientists are now able to see what glitches are inherent in an athlete’s genetic makeup, and therefore able to counteract these deficiencies with natural foods.

Although this kind of DNA testing is still in its infancy, many sporting organizations are jumping on the bandwagon fast to claim the prize for generating the most powerful athletes in the big bad world of sports. An interesting article by Skolnick, A. (Outside Magazine, 2005) pointed to research that unlocked some of the following genes, and foods that are most closely aligned with that specific gene, to power up competitive performance:

Now I remember coming across this type of DNA testing at my local GP. I subsequently misplaced the pamphlet that contained the information. In the U.S. the cost of this easy swab test, plus nutritional advice, will set you back between $495 and $695. I can't recall the pricing here in Australia. This type of DNA testing will really help a competitive goalkeeper iron out weaknesses in their training regime and bolster performance to new heights. The beauty of this type of testing is that it provides natural supplements from whole foods that may not be utilized often to power goalkeeping performance. I think it's worth the money, even if in the end, you only end up with a really good diet. It's win-win either way!

 

1. MnSOD: This super gene produces and regulates protein MnSOD which helps prevent muscle damage from free radicals and helps boost performance and recovery. The natural solution for a deficiency in this gene is pomegranate juice or a fistful of blueberries (my favorite post workout snack).

2. IL-6 and TNFa: These power-houses produce cytokines that repair muscle damage after intense exercise. Wild salmon and good old broccoli is the natural remedy to prevent inflammation and muscle damage.

3. ACE: This spade is closely connected to muscular endurance. Increasing the amount of fish and flaxseed oil will help power up your muscles for longer periods of time.

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8.10 Great Goalkeeping Feats Come From The Core! Core stability is the key to goal keeping power and strength. That's a big claim you're making? I am indeed. Without core stabilization of the trunk, a goalkeeper lacks the strength or power to make the dives necessary for a big save. Apart from this, core stability will help strengthen the muscles supporting the spine, meaning a healthy spine. Working all aspects of the abdominal muscles is important. Therefore, working the transverse abdominus, rectus abdominus, internal and external oblique’s is important for a strong core. If we train all aspects of the trunk muscles we significantly strengthen our balance and create a stable base for hard core activities, especially the goal keeping variety. 'The Core of Fitness Lies within Muscle Stability' (American Academy of Orthopedic Surgeons, 2005) is a very good article that outlines the benefit of core training.

Core training for the competitive athlete is important because "Athletes...often experience much greater loads in their extremities, which place greater demands on core musculature. Therefore, strength training of hip and trunk muscles is often necessary to ensure proximal stability", the article states. So what is some core stabilization and strength exercises for the competitive goalkeeper to utilize? Here is a list:

The list goes on...Core training will increase power and strength and give you the foundations necessary to perform to the best of your goal keeping abilities. For good strength and power gains, crunches with the medicine ball, doing slow reps, using proper form is recommended, do 2 sets of 20 reps using strict form and watch those abdominal muscles become rock hard.

8.11 Go Eccentric, For Great Goalkeeping Muscle Gains Work harder and you will achieve more. That is the maxim to goalkeeping success. Studies have shown that both concentric (up phase of an exercise movement) and eccentric (down phase of exercise movement) training can increase muscle hypertrophy and strength. Which is more beneficial? Both training concepts are valid and produce results. More recently studies have shown that the greater the resistance applied to a particular training mode, the greater the benefit in terms of strength gains for an athlete (or goalkeeper in our case). Concentric exercises (as those utilized by hydraulic fitness equipment) entail that the forces generated in the muscle to shorten are greater than the external force acting on the tendons to stretch the muscle (Richardson, A. 2001). On the other hand eccentric exercises entail that as the muscle lengthens, contractile force is less than the resistive force (therefore, this occurs in the lowering phase of an exercise). More force is produced in the eccentric phase of a movement (e.g. for a goalkeeper landing after catching the ball) as more resistance is applied. Eccentric exercises require less energy than that of concentric exercises.

1. Abdominal Crunch on Fit Ball (Rectus & Transverse Abdominus) 2. Side Crunches on Fit Ball (External Oblique’s) 3. Bridges (Internal Oblique’s) 4. Crunches on Fit Ball utilizing medicine ball for strength & power 5. Reverse crunch on bench 6. Hanging leg raises (Lower Rectus Abdominus & Pelvic muscles)

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The above means that when a goalkeeper increases the resistance (and effort) of their training especially in the downward phase of their exercises, they increase force output in the working muscle. Scientists have debated that the use of eccentric exercise produces greater muscle damage and therefore our body kicks in with something called super compensatory forces that increase the healing process, therefore making the working muscle stronger and bigger. Reality dictates that eccentric only exercises are used sparingly throughout the competitive season, as it taxes the goalkeeper’s body to the extreme. At the same time, eccentric only exercises really help overload the muscle, and greater force can be generated in the working muscle for greater goalkeeping gains. An interesting study pointed to force development to be the greatest at 80% of 1 repetition maximum, and that training at high power outputs appear to be better than typical weight training activities (G.G., Haff et. al. 1997). Therefore, for great goalkeeping gains use the force of eccentric training to power your goalkeeping performance to new heights.

8.12 Why 1 RM Lifts = Big Gains in Goalkeeping Strength?

Somewhere around about the age of 18, there was an automatic switch that told me to beef up or suffer the slings and arrows of pointing fingers and giggles from girls at Bondi beach. Not until the last few years, and a whole lot of study did I understand the necessity of intense training to fuel goalkeeper performance and growth. During my adolescence playing in the old National Soccer League here in Australia, I had trained intensely, though most of my training revolved around running activities. In fact, I could not remember one time that we as a team had hit the gym to increase our muscular endurance or strength. Fast forward to the present, and I see that to be truly a top notch goalkeeper you must train for strength, power and anaerobic endurance, more so than aerobic endurance exclusively (even though it does have its place in a goalkeepers training schedule).

Training intensity is important for a goalkeeper who wishes to succeed competitively. Richardson, A. et. al. 2001, states that intensity is a mixture of quality over time. Intensity appears to maximize strength responses. What this means is that a competitive goalkeeper will utilize a greater number of motor units, muscle fibers with a greater amount of muscle size and strength ensuing. Any set that is performed should be taken to failure or as close to volitional fatigue as possible.

High resistance, low repetition exercise activities are more effective than low resistance, high repetition exercise prescriptions in increasing strength and Type IIa and IIb muscle fibers. Another study (Tesch, P.A. et al. 1998) titled "Skeletal muscle glycogen loss evoked by resistance exercise" stated that loads of above 60% 1 RM increase the involvement of type IIa and IIb muscle fibers. Therefore to increase strength and power for competitive goalkeeping would be a great idea for those teams that do not utilize these types of training protocols for their own goalkeepers. Utilize intense goalkeeper specific drills and close to 1 RM weight training to power up your goalkeeping performance for the pre season and watch your game grow to new heights.

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8.13 Get Specific for Maximum Goalkeeping Strength I received a message some time ago from a fellow goalkeeper who asked my opinion about what he needs to do to stay in shape for the season ahead. That's a big one to explain in one short message, but I understand his need. Supposedly he was training aerobically, for a long while. That led me to the understanding that he does not have someone to guide him over the competitive season. I've been a part of it myself, training with the rest of the team. Well, the rest of the team is not playing between the sticks. That leads us to the need for specificity...has a nice ring to it doesn't it.

Specificity means that muscles need to specifically adapt to the nature of the exercise stress that they placed under. Simply put, this means that if I train specifically for endurance type activities, like running, then I will predominately train my slow twitch muscle fibers. On the other hand, if I train specifically with low reps and heavy poundage’s, I will train my fast twitch muscle fibers. There is a scientific principle called Specific Adaptations to Imposed Demands (SAID). SAID implies that "Increases in strength are also specific to the type of exercise, even when the same muscle groups are used...If a person is completing a resistance training program to improve strength for another activity, the exercises should replicate as close as possible the actual movements" (Richardson, A. Advanced Resistance Training, 2001).

So this answers the need of how a goalkeeper should train...specific to their position. Utilize strength training principles and power training to increase your goalkeeper performance. Aerobic training is needed throughout the season (aerobic power), though strength and power training (plyometric) should be the staple throughout competition. This leads me to leave you with this question. How many goalkeepers do you see running up and down the field for 90 minutes? If you can answer this, then you will understand the necessity of goalkeeper specific training principles.

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Chapter 9  

9.1 Great Goalkeepers Plan Ahead: How to Create a Periodized Plan for Super Goalkeeping Performance! To be the best goalkeeper you can be requires a thorough plan. Having a plan in place for the competitive goalkeeper will help them achieve their highest trained state possible. The million dollar question is how to achieve a periodized plan? We have included a detailed overview, plus a table you can use to create your own periodized goalkeeping plan below. But before you rush into creating the plan, we should try to grasp why periodization will help a goalkeeper enhance their ability. Hans Seyle developed the GAS theory, which is short for General Adaptation Syndrome and comprises three phases that include:

1. Shock Phase: When you first train your muscles they don't know what hit them! Muscles fatigue and the competitive goalkeeper will experience a drop in performance.

2. Resistance Phase: The initial period of fatigue is short lived as the goalkeeper begins to train more often and adapts to the resistance (or other stimulus) that is applied to it. This is where

3. Maladaptation Phase: This is where the total stress from the workload is too great or there is no variety to the goalkeepers training regime that will trigger a drop in performance.

Chapter 

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9.2 What is Overcompensation and How It Can Help Boost the Competitive Goalkeepers Performance? Overcompensation is a very important concept that, if fine-tuned correctly, will allow a goalkeeper to enhance their performance considerably. It is best understood over 4 simple phases that are outlined below:

The above overviews give a fundamental understanding of periodization. What should be taken away by the competitive goalkeeper is that there is a fine balance in your training regime, and that balancing act can only be tuned via a training plan. Though this does not mean that a goalkeeper can achieve their best overnight, it takes time for any athlete to maximize their performance, sometimes many years. Batman, P. (et. al 2001) shows where the concept of a periodized training program comes about:

9.3 Smart Goalkeepers Who Want To Reach Their Best...Plan For Years! The World Cup of soccer comes every 4 years, great goalkeepers train everyday just to perform at their peak for that period of time. Most national level competitions occur every four years, and a periodized training plan is created with that basic premise in mind. All physiological, psychological, technical and tactical ability is mapped out over a four year period. Even at a state level of soccer competition, soccer clubs should plan over longer time frames to ensure that the team is playing at its peak, year in and year out.

Phase 1: Training stimulus is applied (could be doing the barbell squat for example) fatigue will occur. Phase 2: During the rest period, biochemical stores are fully replenished. Phase 3: Overcompensation occurs which allows for an increase in efficiency, but only if there is training stimulus applied at that point. If a training stimulus is applied before overcompensation (that is, during the fatigue phase of training) then overtraining will occur. Phase 4: At the overcompensation phase, if another training stimulus is not applied, then the goalkeeper can lose any gains they have incurred, this phase is known as involution, and can cause a loss in performance.

1. Adaptations are achieved progressively over a long period of time.

2. A high degree of fitness can only be maintained for a relatively short period of time.

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Following is a very basic annual plan that you can utilize in your goalkeeper training over the course of a competitive preseason, in season or post season, we will outline what each facet of the plan entails so that you understand what you should put into each part of your plan. Remember, the following table is a simple guideline, each and every goalkeeper has very specific needs, therefore you will have to manipulate the table in your own way according to what you wish to achieve from a goalkeeping perspective. We will also point you into the direction of some of the best strength training guidelines you can utilize for building muscular endurance, strength and power:

The Keeper Skool Annual Plan

Phases of Training Preparatory (preseason training) Competitive (preseason training) Transition

Active

Rest

Sub Phase of Training

General Prep. Specific Prep Pre Competition Competition Transition

Active

Rest

(Adapted from Bompa; as cited by Batman, 2001)

The above table shows that a periodized plan is usually structured over three periods, which include:

9.4 The Preparation Phase The goalkeeper can split this phase up into general and specific preparation phases. The key things a goalkeeper should remember from the preparation phase include:

1. The preparation period (pre-season)

2. The competition period (in-season)

3. The transition period (active rest)

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The hard yards, the sweat and the pain, you'd think it starts with the long season slog, it actually begins in the pre season. Yes, professionals train when nobody else wants to...and they begin well before anyone would think they should start their training regime. Following, are some fantastic points reflecting the physiology of a professional footballer in the Turkish 1st division. The discussions that ensue entail some very key points that you could also try to understand when ramping up your pre-season training:

Two key points to ascertain from the above study is that pre-season preparations should be "gradual". Doing high intensity sessions straight off the bat in pre-season can have negative effects on performance during the season.

1. The volume of training must be high and increased in a step by step fashion.

2. The intensity should change from low to medium

3. Emphasis should be made on creating a solid base that consists of endurance, strength, speed and mobility.

4. For the competitive goalkeeper skill should be emphasized, as this phase of training will enable goalkeepers to correct major faults, begin training on a new technical model, or help to maintain basic skill.

1. "From the beginning, higher level tasks during training should be increased gradually depending on the psychological and physical skills of each sportsman (Bompa, 1998). Players of higher level function and structural power may overcome the challenging conditions of a professional football season with intensive pre-season training. If gradual increases are applied consciously and regularly within training sessions, higher levels of adjustments may continue (Renklikurt, 1991)."

2. Pre season training should begin from the first pre-season training session, and continue until the first game of the season..."During this training period, physical conditioning should be composed mainly of games and exercises with a ball. The number of training sessions from the beginning of football season should be increased gradually (Bangsbo, 1994)."

3. "...some teams include physical and physiological tests in their programs to see how the players are doing and to evaluate their preparation plans. These tests give information on the properties of endurance, speed, muscular endurance, strength, coordination, technical, and tactical elements during the preparation period."

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We must always make pre-season training a gradual affair. Also, there should be physiological testing of each player to assess the strengths and weaknesses of each individual. This means that in we can enhance strengths and eliminate weaknesses before the season begins. I can never once remember having any testing done before, during and after the season...how does a player know how to progress their ability to the next level without some measurable indicators of how they are performing?  

Time Frame: The preparation phase should last for between 2-6 months.

9.5 The Competition Phase This phase will allow the competitive goalkeeper to maximize all their abilities that they have developed from the preparation phase. The competition phase is usually split up into two phases consisting of the pre-competition phase and main competition phase. Following is an overview of what needs to be addressed for the competitive goalkeeper during the whole competition phase; we will also analyze the core focus for the competitive goalkeeper for the pre-competition phase and the main competition phase. The competition phase guidelines for the goalkeeper include, but are not limited to:

Time Frame: The competition phase should be carried out between 3-6 months, depending on the level of soccer in which the goalkeeper plays.

1. Maintenance of technical abilities

2. The maintenance of already developed physical parameters

3. The perfection of tactical skills and improved competition experience

4. Focus on the performance of goalkeeper specific skills for training and competition

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9.6 Pre Competition Phase Following are some guidelines the goalkeeper should analyze for the pre-competition phase:

9.7 Main Competition Phase Competition is what it is all about for the competitive goalkeeper. In this phase, the goalkeeper needs to focus on reaching, and maintaining their maximum goalkeeping ability and achieving their ultimate best performances week in and week out. The most important point to note from the competition phase is that the goalkeeper needs to train for specific skills here, whether it is their kicking game or diving technique. At the competition phase, the volume of training should be reduced by up to 60-70% (Richardson, A. 2001). Intensity should be increased and hit its maximum roughly 2-3 weeks before competition, where it should be gradually tapered before competition. During the main competition phase the competitive goalkeeper will look to the following recommendations, to help maximize their performance:

1. We should tone down the volume of exercise the goalkeeper undertakes, with a focus on intensity (which should remain high).

2. There should be an emphasis on the goalkeeper’s physical conditioning and enhancing goalkeeper specific performance intensity.

3. Goalkeepers need to focus on specific goalkeeping skill development in a game situation.

4. Their needs to be an emphasis on game practice for the competitive goalkeeper. Game practice is the most important facet of pre-competition. Goalkeepers who are playing a back-up role should also receive the game time necessary to enhance their goalkeeper specific skills in competition-like settings.

1. During the main competition phase the goalkeeper training should be based on low intensity, medium volume, followed by low volume, high intensity goalkeeper specific training.

2. Alongside goalkeeper specific conditioning, the goalkeeper needs to fine tune his/her specific goalkeeping skills.

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9.8 Transition Phase Active rest is probably one of the most important phases to consider when implementing a periodized plan for the competitive goalkeeper. More important than just giving the body a good rest from all the competition it has endured, the goalkeepers mind needs to rest also. The harder the level of competition the goalkeeper is involved in, the more rest they will need to incur to help them recuperate from the rigors of goalkeeping activity. Another important factor of the transition phase is that the goalkeeper will have an accumulated fatigue of their central nervous system, especially due to the high level demands placed on the goalkeeper during competition throughout the year. Some of the key points that the goalkeeper should take away from the transition phase of their periodized plan includes:

9.9 The Micro Cycle Micro cycles are small blocks of training periods that comprise a larger macro cycle (or training year). Micro cycles last up to 4 weeks and focus on a particular goal that the goalkeeper is looking to achieve (e.g. maximizing leg strength, for better kicking). During the first three weeks of the micro cycle, the goalkeeper will continue to overload their training by up to 15%, with variations in intensity, volume and frequency for each individual session (roughly three sessions per week, with 1 or 2 recovery sessions per week). The fourth week will entail that the goalkeeper rests and recovers actively to achieve a higher overload. These are some of the guidelines that a goalkeeper trainer or competitive goalkeeper needs to take into consideration when considering their micro cycles:

1. Recovery should be active, so that the goalkeeper always maintains a level of fitness that they have trained so hard to maintain.

2. The transition phase is where the competitive goalkeeper and their trainer will need to plan for future years in advance with a close attention to detail.

1. How many training or competition days are within the cycle?

2. How much work needs to be done that includes total number of training sessions, volume and the intensity of training.

3. How much high intensity vs. low intensity goalkeeper training sessions will be needed?

4. What type of training methods will be used for each training session?

5. Every training session within the micro cycle should be low to medium intensity with an emphasis on increasing the intensity with each session.

6. The micro cycle that lands just before a competitive soccer event should only entail 1 high intensity session 3-5 days before the game commences.

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9.10 The Macro Cycle When we group all of the micro cycles (as stated above) for goalkeeper training into one, we produce the macro cycle. In the preparation phase, the there are usually 2-6 micro cycles (or weeks), whereas in the competition phase there are 2-4 micro cycles, depending on how hectic the goalkeepers competition schedule is. The following table shows how each micro cycle will look over 4 weeks:

The above diagram shows how a 4 week micro cycle (called a step cycle) will look like for the competitive goalkeeper. Each micro cycle (week) will increase in intensity by 10-15%, with the final week equating to an unloading week (decrease in intensity of 10-15%), which allows the goalkeeper time to recuperate, without stopping their training all together. The following week, after the fourth week, will entail the same level of intensity as week 3 as shown in the above diagram. Therefore, with periodization a goalkeeper can add many different phases. You will be able to mix up some of the exercises in the AFPP, if you wanted to increase aerobic speed and endurance to build a base for example. Or, you can start looking at developing strength and power…possibly one of the most important facets to competitive goalkeeper development.

9.11 Which Periodization Program Is The Best For Competitive Goalkeeping? During a visit through one of my favorite goalkeeper forums, there was a rather interesting question posed by a goalkeeper who was looking at new ways to increase performance via strength and power training. He felt he was not gaining the required gains necessary to increase his performance throughout the competitive season. I've been there before. Periodization was the big bang for my goal keeping buck. I literally increased muscular strength, power, endurance and hypertrophy utilizing this method. Though, there was a certain failing to the system that I was not aware of until I had begun studying sports science principles later on. My training routine came from Westernized periodization protocols, the same system that was introduced by Bompa (1998). These were the same training principles (Westernized) that I had outlined for this goalkeeper on the forum. Fast forward a few links later, and I was stumped to find some experienced goalkeepers scoffing at the idea of Westernized periodization. They had every right to. Why?

Week 1 

Week 2 

Week 3 

Week 4

High 

 

Medium 

 

 

Low 

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Back when the old USSR was behind its Red Curtain, Russian scientists had developed brilliant training practices that would increase athletic strength and power. These principles were closely tied to the Russian Olympic training schedule and the reason for so many successes by their athlete's at the Olympic Games. In the star spangled US, the fad was cardio training. Big muscles were seen as a cosmetic joke. But Bompa came along with the concept that we could increase muscular strength, power, endurance and hypertrophy individually over a training cycle that comprised of Macro, Meso & Micro cycles. Now here is the fundamental problem, (and thanks to the guys at the forum for pointing this out), what happens to one component if it is not being trained? It atrophies or gets weaker. Tony Reynolds points out in "A Prospectus on Periodization" (Source: Bodybuilding.com) the failings that are inherited in the Maintenance phase of the Westernized periodization Mesocycle. As an athlete (in our case a goalkeeper) adapts to a program, their levels of strength will change, and from day to day, due to outside environmental influences such as stress for example, our strength will be affected.

Goalkeeper trainers implementing the Westernized approach must also take into account injury. Even minor injuries can lead to large problems or overtraining. Therefore, we lose the gains that we made throughout the Mesocycle. When a goalkeeper focuses on one specific component for too long, they find that they plateau or de-train that specific component, leaving no significant gain for the goalkeeper throughout the competitive season. Now the Conjugated approach, from the old Russians, is a great way to keep increasing all facets of muscular strength, power, hypertrophy and endurance throughout your competitive season. Goalkeepers using the Old Russian approach will be able to diversify their training week so that they continue to gain strength and power in all components of the periodized program, throughout the competitive season. One day 1RM max lifts, next day, explosive power, day after, rep out, it's up to you. The conjugated approach is a great way of keeping the intensity high, making the muscles grow and adapt, thus allowing our bodies to also adapt and possibly curb the effect of overtraining in the process.

A mixture of both Westernized approaches was the stance I took on the forum. The old Westernized approach would be great as a pre-season primer, while the Russian approach would be great throughout the competitive season. Give both a try and see how you go!

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Chapter 10

10.1 Super Strength & Power: Maximizing the Goalkeepers Performance with Steel! Bompa (1994) came up with a great methodology to help maximize strength through periodization. The competitive goalkeeper will be able to implement these same strength training principles throughout their annual training plan. Bompa suggested that an athlete can program strength training principles throughout each stage of the annual plan. Following are the phases of strength training that a goalkeeper can consider integrating in their training regimes, to maximize their performance:

1. Functional Strength: This phase will allow a goalkeeper to maximize their muscular endurance, and help with more intense training to follow. Generally, functional strength will entail high volume, with low intensity. Inexperienced goalkeepers may take up to 8 weeks to increase their functional strength, while advanced goalkeepers should usually take 4 weeks to develop good muscular endurance.

2. Maximal Strength: This phase will allow the goalkeeper to really ramp up their muscle strength with heavy loads, and a view to reduce the volume of their exercise. Heavy loads include working at 85% of your 1 RM (Repetition Maximum). At the Maximal Strength phase the goalkeeper will aim at enhancing fundamental movements that are similar to their position. This phase could last between 4 to 12 weeks.

3. Conversion: During this phase the goalkeeper will begin to align strength and power to their highest level possible. The main goal for the goalkeeper during this period is to keep it intense, with increases in load and speed of movement. Conversion should focus on the specifics of the goalkeeper’s position, that is, it should mimic the biomechanical movements that the goalkeeper facilitates during actual game play. Conversion usually lasts from between four to twelve weeks.

Chapter 

10 

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Now that we have highlighted the above strength variables for the goalkeeper, he/she can implement them into their annual plan. What kind of training guidelines should a goalkeeper use to maximize strength and power during their plan? It is all well and good to have a plan in place, but if we do not have any particular guidelines for strength training, then it would be pretty hard to know where to start, or what exercises the goalkeeper should use to maximize their performance. Following are some of the strength training program guidelines a goalkeeper can utilize to manage specific facets of their periodization:

10.2 Strength Training Guidelines for the Competitive Goalkeeper  

Strength Program Guidelines For The Competitive Goalkeeper

Novice Goalkeeper Advanced Goalkeeper

Load Heavy Very Heavy

% of 1RM 80-100% of 1RM 90-100% of 1RM

Repetition Range 1-8 Reps 1-4 Reps

Sets 3-5 Sets 3-5 Sets

Rest Period 2-5 minutes 3-5 minutes

Adapted From Advanced Resistance Training (Batman P, 2001)

4. Cessation: In the cessation phase, the goalkeeper will begin to maximize their intensities even further, with volume of training also being reduced significantly. The combined effect is an increase in power and strength. During this phase, there should be an emphasis for the competitive goalkeeper on their speed of movement, reaction work and solidifying goalkeeper technique. The cessation period lasts between 1 to 2 weeks only.

5. Maintenance: This is the period where the goalkeeper will aim at maintaining all the gains in strength and power that they need, to hold onto consistent performance. Volume of training and intensity should be moderate, and the goalkeeper trainer should monitor the goalkeeper to make sure they do not over exert themselves, which could lead to overtraining and a major decrease in performance. Depending on the length of the season, maintenance usually lasts up to 20 weeks.

6. Active Rest: This entails that the goalkeeper takes participation in other sports that may be similar to their own position, with an emphasis on very low intensities, to maintain what they have created, but also to not over train.

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From the above table, we can see that both the novice goalkeeper and advanced level goalkeeper will need to work at a higher percentage of their one repetition maximum (1RM) to have significant gains in strength. Another key point is that the goalkeeper will need to have a prolonged rest period, as working at maximal rep ranges can be extremely taxing. There are some very good benefits that can be realized from maximum strength training which include:

10.3 Go Super Slow For Super Goalkeeping Strength One of the most taxing, yet most effective ways to increase muscular strength is the super slow system of training. Studies have pointed to increased muscle fiber density increases, and neuromuscular power using super slow training sets. The beauty of super sets is that it makes you use strict form, which helps enhance the effectiveness of the movements. Sometimes taking it slow and steady can help you win the proverbial race. Goalkeepers are dynamic, and their training approach should be dynamic, right? Not necessarily. What I mean by using a super slow method of strength training will probably differ to how you would envision it. But the name says it all. Utilizing heavy loads at between 85-100% 1RM can really help increase Type II muscle fiber density, size and power. These types of strength gains are important for the competitive goalkeeper because they create the neuromuscular adaptations that produce powerful results...and it's fast. In fact studies such as Starkey, D.B. "Effect of resistance training volume on strength and muscle thickness" (1996) showed that utilizing 1 set of 8-12 repetitions to fatigue was as effective for developing strength and hypertrophy as 3 sets of 8-12 repetitions. (Source: Richardson, A. FIA, 2001).

And this is the cool thing for us goalkeepers (or any strength training athlete for that matter), super slow sets helps to increase muscle strength and size, and help stave off calories longer. The rest needed for super slow training is longer than that of other systems, and can also be very taxing, but because the momentum is slow, an athlete can help reduce momentum which can lead to injury. Remember, the key to winning the strength game is to keep the intensity high, and keep your rest intervals longer for greater gains in metabolism and growth. In fact high intensity training such as the super slow method has been advocated by some of the biggest and best trainers of their generation, such as the legendary Mike Mentzer. Here is an example of how the super slow method works:

1. Increased motor unit activation which enhances the use of fast twitch muscle fibers. This means that a goalkeeper can really maximize their ability to dive quickly, meet an opposing attacker in their 18 yard box more effectively and other scenarios that enable the goalkeeper to move at a rapid pace.

2. Increases in power and speed, which is especially important for the competitive goalkeeper especially in situations where the goalkeeper must sprint out to meet an opposing attacker.

3. Increases in muscular endurance and muscle synchronization, which means that the muscles become more effective in working together in synchronization, this enables better coordination, especially when it comes to footwork for the goalkeeper.

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Remember, super slow should really be utilized as a variance on your training schedule. You should utilize the system for 4 to 8 weeks, with sufficient rest intervals of up to 4 to seven days for maximum growth. While not for the faint of heart, super slow, can help you win the race for better goal keeping gains.

10.4 Out of Time? Single Sets Are Powerful Strength Builders For On The Go Goalkeepers!  

Each set that you push away at, significantly decreases glycogen stores and your ability to recuperate. Though, some scientific circles suggest that the multiple set variety better increases strength. A well documented study by Kramer, J.B. (et. al. 1997) showed that multiple sets not performed to failure were better than a single set performed to failure, at improving strength in a trained subject. When there is volume and variety in training there will be significant gains in strength. Greater strength gains were also shown from the study by those trainees who spent longer (extra 10 minutes, in the study) at training with multiple sets than those who utilized a single set program.

To a certain extent training volume is important to foster gains in strength. Though, I also believe, that for strength to be effective, especially for a competitive goalkeeper, the training sessions need to be short and intense with longer periods of rest for recuperation. Another article cited by Anderson, O. (2004-2005) pointed to a study by the University of Florida showing that single set strength training created the same effect as trainers who utilized multiple sets. So why train with multiple sets to failure, when single sets to failure can increase strength significantly without the increased glycogen cost? A goalkeeper needs significant rest in between training sessions so as to recuperate, as a goalkeeper uses there alactic and phosphgenic energy systems more readily during training sessions. For the goalkeeper, strength and power are extremely important to enhance performance. Working at a single set to failure will be more beneficial for a competitive goalkeeper rather than multiple sets. Replenishing glycogen stores after an intense session is also important for recovery and growth.

Therefore, try a single set or multiple set system, and test for yourself what works for you? Multiple sets are a good way to add variety to your goalkeeper training; though single sets trained to failure, with significant rest could give you more bang for your buck! Following is an overview of the single set training guidelines that every goalkeeper can utilize for maximum performance:

1. Sets: 1-2 (raised for 10 seconds, lower for 5 seconds) 2. Reps: 4-8 reps per set 3. Volume: Heavy Resistance 4. Recovery: 2-3 minutes between sets 5. Frequency: 1-3 times per week

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Super Single Set System

No of Sets: 1

Reps: 8-12 reps

Volume: Heavy Resistance

Recovery: 5 minutes

Frequency: 3 times per week

10.5 How to Optimize Muscular Endurance for the Competitive Goalkeeper  

It’s all well and good to have gained muscular strength, but the goalkeepers training gains can be significantly reduced if they don’t do some sort of muscular endurance training. The main purpose of muscular endurance training is for the goalkeeper to work many different muscle groups with little or no rest. The best possible way to do this is via the concurrent training method we spoke about in the AFPP. Following is another great circuit you can utilize to enhance muscular endurance, tone muscle and enhance fat loss:

Training Program Guidelines For Muscular Endurance

Novice Goalkeeper Advanced Goalkeeper

Load Light Moderate/Light

% of 1 RM 40 – 60% of 1 RM 60-70% 1 RM

Repetition Range 15-20 Reps 30-40 seconds

Sets 2-3 sets 2-3 sets

Rest Period 20 – 30 seconds 15-25 seconds

Training Parameters

Duration of Anatomical Adaptations 8-10 weeks 3-5 weeks

Load (if used) 30-40% 40-60%

No of stations 9-12 6-9

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No of circuits 2-3 3-5

Total time of CT 20-25 minutes 30-40 minutes

Rest interval between exercises 90 seconds 60 seconds

Rest interval between circuits 2-3 min 1-2 min

Frequency/week 2-3 3-4

Adapted from Richardson A. et al (2001)

From the above table, the goalkeeper can select a whole universe of specific exercises to help enhance their training. You can try circuits utilizing your own bodyweight, or mix it up in the gym utilizing stationary gym equipment, dumbbells and medicine balls.

10.6 True Muscular Endurance Power from Concurrent Training We mentioned concurrent training methodologies in our aerobic section but it can easily be utilized in a strength training program so that the competitive goalkeeper can kill two birds with one stone. Sounds like a good concept. Now, what if I told you, my fellow goalkeepers, that there is a fantastic way to increase both your cardiovascular endurance, and muscular strength all in one hit? You'd probably scoff at the idea, and call me crazy. Well, I'm a goalkeeper, so I knew that already. Ever heard of the Curves phenomenon? It's an international chain of women health centers that do circuit classes with fancy hydraulic machines. Oh but that's all girly stuff, I hear you moan. Well guys, the girls definitely have one up on us.

If you have not put in any type of circuit class into your training sessions, you could miss out on a fantastic way to boost your cardiovascular and muscular endurance & strength to new heights. But why concurrent training? The double hit principle (as I like to call it) has been around for many moons. The US Army first utilized concurrent training for troops that were constantly on the go. The concept of hydraulic systems was first introduced by Nautilus. Training with hydraulic machines in a circuit can give you a double edged sword, and a new way to increase both your cardio and strength in one hit. The beauty of this type of training is that it can be quick and intense, just the right recipe to maximize goal keeping performance.

Batman (1999) conducted a 10 year study into the effects of concurrent training. He found that there was an increase in VO2 Max at 80% of workload (the amount of oxygen that can be consumed by the body, when training at maximum intensity) and strength in Type I, Type IIa and Type IIb muscle fibers. Wow, what a bang for your buck. You get the benefit of cardio and strength all in one quick workout. Using hydraulic equipment can boost the cardiovascular benefit of a concurrent program.

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Because the movements are concentric-concentric, you get positive movements in both directions (if you can picture doing the chest press for example) increasing strength at the same time. But don't think you will become a goal keeping Zeus too soon. For muscular hypertrophy to be effective you need some sort of eccentric contraction (lowering phase). "But, I don't want to use hydraulics", or, "my gym does not have that type of machine" I hear you say. Well you can create your own circuit in the park, at home, or wherever you may be. Just set up a circuit that utilizes a few dumbbells, a skipping rope etc...It's that simple.

Therefore, concurrent training is a great way to get fit quick and increase cardio and strength all in one hit. The focus of your concurrent training should be to utilize upper body (chest press etc) and lower body (squat etc...) movements. Doing sets of 1 minute duration per station with a 30 second cool down station in between (that utilizes jogging or skipping) is a good way to start a concurrent program. Batman (1999) concluded that training with this type of program for 8-10 weeks will give the trainee a significant training effect. So there you go, a quick way to increase goal keeping performance all in one quick hit. Utilize the concurrent training method as a preseason goalkeeper primer, or a post season cool down to keep the metabolism going for the coming season.

10.7 Don’t Mix Strength & Endurance!

With the pre-season nigh, especially down-under many young soccer stars are beginning the shuffle toward increased fitness. Before you begin running 14 km's and lifting a dead horse with your bare mitts...slow down and listen to some words of wisdom. Strength training and endurance training at high intensities don't mix. In fact, if you want to say goodbye to your pre-season training faster than a sushi chef to sashimi, then be careful not to tax yourself into over-training blues. The following excerpts give an insight into what I mean:

"You wouldn't want to have a heavy lifting day after running 10 miles" on the same day, says William Kraemer, a professor of kinesiology, physiology and neurobiology at the University of Connecticut. That's because your body is busy restoring energy, rebuilding damaged tissue and recovering hormones exhausted during the first exercise bout. 

After hard activity, "your body wants to say, 'We're in repair mode,' " Kraemer says. If you jump to another demanding task while your system is busy synthesizing protein to repair stressed muscles, the body goes back into metabolic mode, which interrupts the recovery. "You want to be fully metabolically and neurologically capable for the big stuff. Whatever (activity) you do first will have the highest quality," he says 

 

 

 

 

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Kraemer suggests following a tougher strength session with a light run or doing hard interval cardio training before light lifting. 

While the strength‐cardio sequence matters little, Walter Thompson, a kinesiology, health and nutrition professor at Georgia State University, does recommend an ordered approach within a strength training session. 

This essentially involves doing the bigger‐payoff moves earlier in your workout. So, for example, work your large muscles (quads) before smaller ones (abductors); perform multi‐joint exercises (bench press) before single‐jointers (biceps curls)." 

An excellent analysis of why we should heed warning when it comes to training too intensely for both muscle and cardio gains. There comes a time when you reach a certain threshold in your training where you can either go one of two ways. Either your train exclusively for strength training and power or you train aerobically at high levels of intensity. Training both at the same time can lead to over-training and can blow out your hard pre season training work extremely quickly.

10.8 Getting Lean & Mean: Maximizing Muscle Growth for Great Goalkeeping Gains Hypertrophy (muscle growth) is an important part of the goalkeeping periodization plan, although it should not be the core focus for the goalkeeper throughout their training regime. Batman P. et al (2001) cited that scientific data as prescribed by Cometti (1988) suggested that the optimal rep or intensity scheme for maximum gains in lean muscle appears to be the 10 Repetition Maximum (cite other articles here). Generally, to help maximize a goalkeepers lean muscle gains, the maximum rep range should be between 8-12 repetitions for any given exercise.

Following is a table that describes some of the best lean body mass training guidelines that the competitive goalkeeper can utilize:

Hypertrophy Program Guidelines For The Competitive Goalkeeper

Novice Goalkeeper Advanced Goalkeeper

Load Moderate Heavy/Moderate

% of 1RM 70-80% of 1 RM 75-85% of 1 RM

Repetition Range 8-12 Reps 8-12 Reps

Sets 3-6 Sets 10x10 sets

Rest Period 30-90 seconds 30-90 seconds

Adapted from Richardson, A. (2001)

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Got no time to waste doing a million and one different exercise for hours on end? Is your training regime becoming stale? Well what about giving super sets a try? The super set is one of my favorite ways of training two muscle groups simultaneously with a no holds barred, balls to the wall intensity. In fact, I really can't stand doing a huge one or two hour training session, because as a competitive goalkeeper it is not really specific to my position.

Super setting allows for focused and intense training sessions when you really have no time to spare. Apart from this, super sets allow you to train both your agonist and antagonists all in one session, so you are gaining a double bang for your buck from your training regime. Another fantastic benefit of super sets is that you can really boost your testosterone levels which help to increase growth. With super sets you also gain a great boost to your metabolism, which can help you burn more fat, and be in a lean competitive state for the competitive season ahead.

Following is an overview of what a super set session entails, are you ready?

Super Sets

Sets: 1-2 exercises for same muscle group followed by 1-2 sets of 2 exercises for antagonists (opposing muscle group)

Reps: 8-10 reps per set

Volume Moderate

Recovery Little or no recovery

Frequency 1-2 times per week

Adapted from Batman, P. (2001)

The above session is a great way of boosting your cardiovascular system at the same time, as super sets don't entail that you take a breather so you can chat to the latest gym babe. Super sets are hard work, and the old adage that hard work means great gains rings true with this killer routine. Give super sets a try to boost a stale workout regime and take your training to the next level.

Possibly the two best training systems to utilize in enhancing muscle tone and size include super sets and compound sets where the goalkeeper trains the same muscle group over two exercises using heavy loads. Following is a guideline on what super sets entail:

Super sets are one of a whole multitude of training program types a competitive goalkeeper can use if they wish to increase their muscle growth. Goalkeepers should note that muscle growth should not comprise a large portion of the periodized plan; the main goal for the competitive goalkeeper should be muscle strength and endurance.

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Once we have trained aerobically and for strength, the final journey the goalkeeper will take is to develop neuromuscular power, and enhance their goalkeeper specific abilities and technique, which will take their game to the next level.

10.9 Super Exercises to Increase Lateral Leg Strength & Movement

Looking for a workout to power up your lateral strength? One of the most important movements for the competitive goalkeeper is attacking the impossible ball to either your left or right hand side. Also, one of the least trained muscles is the abductors, and adductors. I can vividly remember training at the dank old Balmain PCYC (Sydney, Australia), with its rusted old equipment and contraptions from a bygone era...I liked it. Tucked away in a little corner was the adductor machine. You know the stirrup looking nautilus equipment that was about 50 years old and looked more at home in a gynecologist's surgery? This machine, funnily enough was left rotting away where no beefed up muscle head could see it. It was better for chicks to use than blokes (at least that was the strategy of the gym owners floor plan).

The adductor machine is a good piece of equipment to use, as the adductors of the legs need to be strengthened to maximize lateral movements. Following are some powerful exercises you can utilize to boost your leg work out into overdrive and enhance you lateral goalkeeping movements:

Barbell Squat: Nothing beats this old war horse! To maximize total leg strength targeting every muscle in your legs, nothing is better than the barbell squat. Utilize 2 warm up sets, with 4 sets that include 10, 10, 8, 6 reps respectively (remember good form is everything)!

Lateral Lunge: Using a barbell again, (with lighter weights of course). Stand erect, feet shoulder-width apart, holding a barbell across your upper back. Step sideways 3 feet or so, bending your lead knee until that thigh comes parallel to the floor. (Leave the non working leg dead straight). Keeping the torso erect, push up through your working leg to return to the start position. Perform the same movement on the other side, then the next side until both sides completed equal one rep. Do 4 sets of 10, 10, 8 and 6 reps.

Lateral Barbell Step-Up: Looking to go through some extra effort for your poor old adductors (they're hurting now aren’t they?) Stand next to a stable platform. Drive through that lead foot to bring your tailing foot up. Step off in the opposite direction, lead foot first. Repeat going the other way to complete the exercise for reps. Again, 4 sets of 10, 10, 6, 6 reps.

(The above exercises have been extracted from Muscle & Fitness Magazine, 2006 pg 21)

No more shots on goal that are too out of reach! The above exercises will help increase your lateral strength and maximize your ability to keep the ball out of hard to reach places when you are between the sticks.

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Chapter 11  

11.1 Plyometrics: True Goalkeeping Power Unleashed Being able to leap tall attackers in a single bound would be an impressive goalkeeping feat, wouldn’t it? What if I told you that each and every goalkeeper has the ability to train plyometrically to enhance muscular power? It’s possible, because goalkeeping is highly Plyometric in nature, as it requires explosive power, and kinetic energy in the form of diving and leaping to attack the ball. Muscular power is generated via something sports scientists refer to as the stretch shortening cycle (SSC). The SSC refers to a state where the muscle generates great power when it is lengthened, followed by a forceful and immediate contraction. Every muscle has stored elastic energy (just like a rubber band). When the muscles are stretched to their maximum an organ called the Golgi tendon sends a signal to the brain, to notify it that any more load will cause damage, so the muscle recoils back.

Plyometrics can cause the phenomenon (DOMS) which is short for Delayed Onset Muscle Soreness, which occurs because of muscle damage and reaches a peak at 12-24 hours after exercise, which can last for up to 4 days. Goalkeepers need to be aware that because of excessive force utilized by Plyometric training there can also be back pain and other joint injuries. Therefore, Plyometric training can be extremely taxing on the central nervous system and requires specific training and safety guidelines as part of the periodized plan.

Utilizing Plyometrics in goalkeeper specific movements is possibly the greatest way to enhance the advanced goalkeeper’s performance, especially when it comes to leaping and bounding motions such as diving for the ball. Goalkeeping is highly Plyometric in nature, as it requires explosive power, and kinetic energy in the form of diving and leaping to attack the ball for example. Kinetic energy can be created by the goalkeeper via force that is applied directly to the muscle which creates phenomenon scientists coin “stiffness”. The greater the stiffness, the more it requires to stretch, the greater elastic energy is stored within the object (in our case, muscles), and this is known as kinetic energy.

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Plyometric activity requires eccentric actions (like the downward phase of the squat), and eccentric actions create great force without consuming too much energy. Richardson, A. (2001) points to several studies that show with Plyometric training an athlete can increase explosive power and muscular endurance and that Plyometric training is a large factor in strength and endurance training performance. For Plyometrics to be effective, the goalkeeper should try to reduce contact time when landing, as the muscle-tendon is stiffer which enables it to store more energy thus producing more power.

Batman P (2001) points to the benefits of Plyometric training:

Some of the best ways for the competitive goalkeeper to enhance their alactic and lactic power and capacity involve sprinting activities. Two of the best measures include the 40 meter sprint and the 400 meter sprint as they both require high levels of lactic anaerobic power and capacity. Richardson A (2001) suggests that agility is the ability of the athlete to change the position and direction of the body as a whole, either while stationary or while moving as quickly as possible. Some good measures of agility include burpees and the Illinois agility run. Goalkeeper trainers can compose many goalkeeping specific tests of agility and alactic/lactic power and the above examples are standard tests that personal trainers would use with athletic clients.

The beauty of plyometrics is that the goalkeeper trainer can compose different drills for the competitive goalkeeper. Plyometrics is probably the most important facet of the goalkeepers training regime, as the goalkeeper needs to produce large amounts of power and energy from a stationary position, most of which involves leaping and bounding to attack the ball. Following are some guidelines suggested by Batman P. (2001) which can help improve goalkeeper performance without risk of injury:

1. The quick mobilization of innervations pulses

2. The recruitment of most motor units and their corresponding muscle fibers

3. An increase in the firing rate of the motor neurons

4. The transformation of strength into explosive power.

1. The best way to increase muscular power is to mix plyometric training with a strength training regime.

2. Intensity, volume and frequency of plyometric training should be increased gradually with a minimum of 1 session a week, maximum 3 sessions per week.

3. Flexibility training is extremely important for the competitive goalkeeper throughout a plyometric training program, therefore stretching should be a staple of the periodized plyometric program.

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Plyometric activity for the competitive goalkeeper utilizes specific movements that are energy efficient, rather than utilizing too much energy like other training methods (weight lifting etc...). Plyometrics for goalkeeping requires the goalkeeper to utilize their natural mechanical advantage. Utilizing the SSC effectively means that the goalkeeper should try to use quick movements, with minimum contact with the ground. When the goalkeeper decreases the contact time with the ground, they increase the energy and power of the given movement. As with all training methods specified in this guide, training should be progressive, and gains take time, this is why plyometrics should be part of the structured periodized program.

Plyometrics for the goalkeeper should be utilized under the following conditions and training guidelines:

4. Minimize contact time with the ground in the plyometric movement to increase muscle power

5. Redesign sports movements to maximize the use of elastic energy. Therefore, goalkeeper specific movements should be utilized.

6. Ensure that adequate warm ups and cool downs are utilized; these should also be goalkeeper specific.

7. High Intensity 8. Progressive overload. This entails that the plyometric activity should be structured so that is

done in increments. 9. The plyometric activity should entail maximum force over a minimum amount of time.

1. Warm up for 10 minutes and perform activities such as running forward, backward and sideward to prepare the muscle for work.

2. Stretch every major muscle group before and after training.

3. Plyometrics are best performed in the morning when the muscles are fresh.

4. Never perform plyometrics when you are injured, or cold.

5. Perform some low intensity exercises to warm up, before any all out effort.

6. The ultimate goal for the goalkeeper is to reduce contact time with the floor.

7. Perform 5-10 sets per work out depending on experience.

8. Depending of the goalkeepers training age, rest and recovery time will be different for each individual.

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11.2 Plyometric Exercises You Should Use For Goalkeeping Success Plyometrics combined with an overall periodized plan push the goalkeeper’s abilities to their maximum. Following are the best exercises to use for beginner, novice or professional level goalkeepers:

Low Intensity Guidelines:

Sets 1-4

Reps 1-20

Rest 60 sec

Ex/session 1-3 depending on experience

11.3 Best Low Intensity Goalkeeping Plyometric Exercises Ankle Hops: Goalkeeper stands with the feet parallel and shoulder width apart. He/she jumps as high as possible, pushing off the toes and keeping the legs straight.

Ski Jumps: The goalkeeper stands on one foot. The other leg is bent at 90 degrees, with the foot behind the body. They jump to the side landing on the other foot.

Low Lateral Jumps: Set up a small obstacle like a dome shaped marker. The goalkeeper stands to the side of the obstacles, with feet parallel and ankles close together. Keeping the ankles close together, he/she jumps over the obstacle, i.e. side to side.

Chest Throws (Medicine Balls): Two goalkeepers it opposite each other, with soles of feet touching. One holds the ball to their chest, then throws it to his/her partner, similar to a basketball pass. The other catches the ball and immediately throws it back.

Side Ball Throw: The goalkeepers stand side on with the ball out in front. They throw the ball to one another by twisting the trunk. The ball is caught and returned as quickly as possible.

 

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11.4 Best Medium Intensity Goalkeeping Plyometric Exercises:  

Sets 2-5

Reps 1-15

Rest 90 sec (longer for beginners)

Ex/Session 2-4 (may include lower intensity exercise)

Tuck Jumps: The goalkeeper stands erect with feet parallel and shoulder width apart. He/she jumps as high into the air as possible, bringing the knees up to the chest. The arms are held across the chest throughout the drill. A small jump between reps may help beginners develop the correct technique.

Squat Jumps: The goalkeeper stands erect with feet parallel and shoulder width apart and hands behind their head. He/she jumps into the air as high as they can, keeping their legs straight.

Lateral Jumps: This exercise is the same as low lateral jumps; instead the goalkeeper will use a higher obstacle like a witches hat or small hurdle.

Double Leg Jump: The goalkeeper starts with feet parallel and shoulder width apart. He/she jumps forward swinging the arms, trying to gain as much distance as possible. When the goalkeeper lands, he/she should spring into the next jump as quickly as possible.

Overhead throw with the medicine ball: Two goalkeepers go down on one knee, facing each other. One of them holds the ball above their head in two hands and throws it to their partner. The other goalkeeper catches the ball and throws it back as quickly as possible.

Ball Wall Throw: The goalkeeper stands opposite a wall, holding the ball to one side. The goalkeeper then throws the ball across the body, and uses footwork to reach the ball on the other side.

Twist & Throw: Two goalkeepers stand side by side, approximately one meter apart. One goalkeeper holds the ball out in front; he/she throws the ball out in front of the partner, using a powerful rotation of the trunk. The partner catches the ball and throws the ball back to the other goalkeeper the same way (you may want to use a medicine ball for this exercise also).

Lateral Hops: The goalkeeper stands with feet together and legs slightly bent. The goalkeeper jumps directly to the side as far as possible, keeping their feet together, whilst the goalkeeper trainer or partner throws the ball to them.

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Box jumps: The goalkeeper stands facing a box, 30-50 cm high. He/she jumps onto the box, making sure the whole foot lands on the box (the goalkeeper trainer or partner can throw a ball at them during the motion), then step off and repeat the exercise.

11.5 Best High Intensity Training Guidelines:

Sets 2-5

Reps 1-12

Rest 2-3 mins (longer for beginner goalkeepers)

Ex/Sessions 2-5 (may include lower intensity exercises)

.

Bounding: The goalkeeper starts with feet parallel and shoulder width apart. He/she takes long powerful jumps, similar to a running stride. Each jump is as long as possible, and the knee is driven up as high as possible, with arms swinging back and forth to gain extra distance.

Zigzag jumps: Set up a line of markers about 1-2 meters apart. The goalkeeper starts standing to one side of the first marker. Using a technique similar to the double leg jump, he she jumps from side to side, moving between the markers.

Drop Push Ups: Set up a low object, possibly a medicine ball. The goalkeeper starts with both hands on the object, with the body in a normal push up position. The goalkeeper then drops off to the side of the object landing on the ground, and then pushes back up off the ground as fast as possible back onto the object.

Clap Push Up: The goalkeeper assumes a normal push up position; however the legs are slightly wider apart. The goalkeeper bends the arms slightly, keeping the body straight, and push up of the ground as fast as possible, the goalkeeper attempts to perform a clap, or push the ball back to the trainer before landing.

11.6 Super High Intensity Goalkeeper Training Guidelines This usually takes several years of strength and Plyometric training experience. Only one of two super high intensity exercises should be utilized for each goalkeeping session.

Depth Jumps: The goalkeeper stands on a box, no higher than 60 CM. The goalkeeper then jumps as high as possible as soon as they hit the ground. A ball can be kicked at the goalkeeper upon landing above head, or side to side.

Depth jump For Distance: Same as above, however upon landing the goalkeeper tries to jump out as far as possible.

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11.7 Great Goalkeeper Sessions You Can Utilize to Maximize Goalkeeping Power Goalkeeping Plyometric Exercise Prescription

Aim To help goalkeepers develop anaerobic power and speed via sprints and sprint drills and on field plyometric work, that includes ball work. To increase agility by incorporating direction changes.

Warm Up Jog 5 mins slow 50-60% MHR Preparation Static Stretch calves, quads, hams, adductors, lower back, hip flexors Duration 45 minutes Intensity Low/High 80-90% MHR Activity

1. Sprint warm up drills: bounding, high knee run, butt kicks, skip

2. 10 random sprints 100m max, with changes of direction, variable recovery periods.

3. 5 x (100 m sprint all out / 100 m walk/recovery)

4. 4 x (50 m sprint / 10 tuck jumps) 50 m walk recovery back

5. 4 reps x shuttle run sessions – concentrate on sprints in the 18 yard box

6. Zig zag cone sprints – weave series of cones as fast as possible (incorporate ball work here)- jog for recovery

Cool Down 5 minute slow job Conclusion Stretching, calves, quads, hams, lower back, adductors, hip flexors

Adapted From Richardson, A. (2001)

The above table is a great way to structure any Plyometric activity the goalkeeper will take part in over his/her training regime. In fact, this table is a good way to structure various micro cycles for strength and aerobic fitness also.

11.8 Goalkeepers Need Agility Like a Cat Like a tiger. I like that phrase, because great athleticism entails that great agility is mixed up in the power training formula. Lab rats like to refer to agility as the combination of speed, co-ordination, reaction time and power as important facets of sport related performance. Many people that I chat to on my favorite forum refer to agility as very important, if not the most important arsenal available to a competitive goalkeeper. So let’s look at some training drills that a goalkeeper can utilize to increase their agility so that they attain the prowess of a big cat.

First, some housekeeping. "Agility refers to the ability of the body to rapidly and efficiently, change the position and/or the direction of both body segments and the body as a whole, either while stationary or while moving as quickly as possible" (Batman, P. Advanced Resistance Training, 2001). So to be truly as fast as a cheetah, agility training drills such as Burpees, Figure of 8 and the Illinois run can get you there. Let's take a look at all three:

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• Burpee: The Burpee (don't ask me why they named it that) gives an indicator of a person’s ability to rapidly change position through a squat position to a push up position and returning in the same manner to the starting position. The goalkeeper needs to complete as many repetitions as possible within 15 seconds. More than 10 repetitions in male or 9 repetitions for a female goalkeeper mean superior performance. Less than 4 repetitions for both male and female goalkeepers indicate poor performance. In the Burpee there are four movements which include the following sequence:

• Figure of 8: Using traffic cones the figure of 8 tests the athlete’s ability to make frequent rapid changes of direction. The athlete finishes the course three times with one minute rest intervals for each. The male goalkeeper who can complete the course in around 8.3 seconds and the female goalkeeper who can complete the course in around 8.5 seconds are recognized to be within the 100th percentile of agility scores.

• Illinois: This is really a test of the amalgamation of speed, co-ordination, reaction time and power. The Illinois tests the athlete’s ability to accelerate, swerve and change direction as quickly as possible. Male goalkeepers who can complete the course in less than 15.9 seconds and female goalkeepers who can complete the course in less than 17.5 seconds are considered to have displayed superior performance.

Agility is extremely important for any sport. Goalkeeping drills that push agility really help increase performance not just specifically (e.g. trying to build my quad strength) but holistically, i.e. all your strength and power training rolled into one activity. Agility training is an important part of plyometric activity and really incorporates all your abilities and puts them to the test for great athletic gains.

11.9 Using Speed Training To Blast Your Goalkeeping Performance into the Stratosphere!

Anaerobic training can allow you to reach top gun speeds and maximize fast twitch muscle fiber utilization. What can it do for technical ability? Recent research shows that speed training can help increase a soccer players agility and dribbling skills. Muniroglu, D. 2005 "The Effects Of Speed Function On Some Technical Elements In Soccer" showed some significant findings which included:

1. Goalkeeper stands erect arms by their side, places their hands on the floor in front of their feet (squat position)

2. The goalkeeper then thrusts their legs back as quickly as possible to assume a push up position

3. The goalkeeper quickly returns to the squat position

4. The goalkeeper finishes standing erect with arms by their side

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So let's talk in English. How are the above values important for a competitive goalkeeper? Increasing sprinting ability is important for increasing agility and vice versa. Specificity is an important concept also. If we train specifically for anaerobic power activities (like sprinting) we also help increase other attributes such as agility. Cool, this means better goalkeeping. Speed is an important function of any sport and that means, increasing your ability to generate more speed can help you in all facets of your sport, from sprinting to meet a player in your 18 yard box and diving to save a ball. Don't neglect the need for speed for maximum performance.

• Average sprint times for soccer players for 0-15 m, 15-30 m and 0-30 m was 2.25 seconds , 1.85 seconds and 4.14 seconds respectively.

• Soccer players with greater sprinting ability had more meaningful agility values. • Maximum speed and agility are related to specificity i.e. Differences in muscle strength

qualities etc... • No real correlation was found between sprinting speed and slalom dribbling values.

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Chapter 12

12.1 Train To Be The Best Goalkeeper You Can Be…But Don’t Overtrain! Overtraining is a serious problem amongst competitive athletes, goalkeepers are no different. Some of the physical symptoms of overtraining can include:

…the list goes on. The problem with overtraining for the goalkeeper is that it may only last 2-3 weeks, or its symptoms can be prolonged for up to several months. Resolving overtraining is simply done through rest. Now the good news is that overtraining can be prevented with prior planning. The periodized training program that we outlined in the previous section will allow the goalkeeper to maintain peak fitness while not reaching an overtrained state. Some of the best ways of preventing overtraining for the competitive goalkeeper include:

1. Poor performances

2. Chronic fatigue

3. Elevated resting heart rate

4. Hormonal changes

5. High blood pressure

6. Continual muscle soreness

7. Frequent sicknesses

8. Frequent headaches

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Possibly the best way to make sure that the goalkeeper has not overtrained is to maintain a training diary. Training diaries are a phenomenal way for the goalkeeper and their trainer to evaluate their feelings and thoughts throughout the training season. In fact, Batman P. (2001) has suggested that mood and other psychological measurements are a good way of reviewing the goalkeepers’ mental and physiological state, and a training diary is a direct reflection of the goalkeeper’s mental state, so utilize one to enhance your goalkeeping performance.

12.2 Why Overtraining Can Seriously Hinder Goalkeeping Performance

I chuckle to myself from time to time when I think of how naive I was just a short few years ago. I would run without abandon, throw myself into a fray of attackers without concern of injury and generally work out at super hard intensities without knowing the dangers of overtraining. The danger of overtraining is real, and you just don't know how blessed you are until you are sidelined for weeks, months or even years. It was not until the time I started learning sports science that I realized that having a serious down-time is just as important as extreme physical activity. One very good article by Hill, M (2006) cited:

"… Bodies don't bounce back as well after more than 12 hours of exercise a week. He said over exercise can create more oxidative stress, in which oxygen molecules called free radicals are formed that damage DNA and cells in ways that, over time, can accumulate to spur cancer. 

Over time, oxidative stress has been linked to health problems, including cancer. 

In general, doctors' advice is to listen to your body. If you are tired or achy, take a rest. Take days off and vary the intensity of your workout. Irwin counsels runners to watch out for signs they're working out too hard, such as a resting heart rate 10 beats a minute over the normal rate." 

1. Individualizing the training program for each goalkeepers particular needs

2. Monitoring fatigue levels closely during training programs

3. Increasing the goalkeepers training load gradually

4. Provide variety in a goalkeepers workout sessions

5. Schedule rest days for recuperation and recovery

6. Providing a good break between seasons to help the goalkeeper recuperate

7. Massage, relaxation techniques and hydrotherapy are also great ways to naturally energize the body

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And... 

"Foster offers some specific pointers for beginners trying to burn off the holiday bulge: Cross‐train and give yourself six months or so to build endurance. Respect the limitations that come with age, he said, and ''don't try to be 19 the first week. '' 

But whatever you do, don't stop exercising." 

I know many of you will be training intensely for the season ahead, but also remember to try to engage in active rest days. I emphasize the word "active", because it means that you should not stop training, kick your heels up and pop open a bag of chips. Active recovery means going down to the pool for a run in the cold water, or even a wade at the beach. Also, because of free radical build-up, that seriously can hinder your health, try ramping up your consumption of high antioxidant foods found in your fruits and vegetables, and remember to take it easy, your body will thank you for it.

12.3 It’s Hard to Gain…Much Easier to Detrain Because the competitive season can be extremely intense, there needs to be some sort of rest for the competitive goalkeeper. Traditionally, soccer players would have taken a long period off before pre-season kicked in again. This is a no-no for any footballer. Never rest on your laurels, as what you have worked so hard to create with your goalkeeping performance, can easily slip into a detrained state. Goalkeepers should understand that all gains in performance happen in increments, but even just one week away from training can cause significant decrements in what you have worked so hard to maintain, this is a phenomenon called detraining. Batman (2001) sums it up best:

“Many differences exist between strength and endurance during the detraining period. The central circulatory responses from aerobic training are initially lost due to decreases in cardiac function, whilst the likes of eccentric strength appears to last for longer periods despite detraining” 

Strength gains for the competitive goalkeeper may take some time to decrease, whereas the aerobic gains that you create can be over with over a short period of time. This is a good indication that the rest period for any competitive goalkeeper should be “active”, that means we decrease the performance by 40-60%, while maintaining some level of activity whether it be light circuit classes, to retain muscular strength and endurance, or other sports that are similar in action to goalkeeping to maintain technique, and provide training diversity. The goalkeeper should remain in a detrained state for no longer than 4 weeks to maintain their performance levels for the oncoming pre-season training schedule.

Another great study, especially when it comes to aerobic training intensities for the competitive goalkeeper was Lehmann, M. (et.al) British Journal of Sports Medicine (1992) who conducted a study over 2 years on 8 middle and long distance athletes. Lehmann’s findings pointed out 3 major markers of overtraining syndrome as experienced by these endurance athletes:

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Bottom line for any goalkeeper is that a periodized approach as mentioned previously is the best way for the competitive goalkeeper to enhance their performance and help reduce the chances of overtraining.

12.4 Fatigue & Delayed Onset Muscle Soreness (DOMS) Fatigue happens to the best goalkeepers in the world. Sometimes up to two days after intense activity you get kicked around and feel the brunt of what is scientifically known as Delayed Onset Muscle Soreness (DOMS). The three main reasons for DOMS include:

Studies have shown that greater muscle strength and mass is obtained by doing what is termed negative (eccentric) exercises. In effect, the muscles are damaged, and need time to repair. Therefore, recovery is the goalkeeper’s best friend, and when utilizing eccentric exercises the goalkeeper should work to increasing the rest ratio sometimes up to seven days post eccentric type activities.

1. After a three week period of initial training, significantly increasing the training load can induce overtraining which can lead to decreased performance. As with any type of high volume training, an athlete should be given sufficient time to recover.

2. During the initial three week period of a training micro cycle helps to improve maximal treadmill and endurance performance. Therefore over a shorter time frame, the body will be able to cope with the initial increases of intensity, but any other increases after that time can induce overtraining symptoms.

3. When training volume was increased over the normal threshold, overtraining symptoms like central fatigue was induced.

1. Eccentric Contractions during Exercise: This can happen if you are hauling super heavy weights (like the downward phase of a squat) or running down a steep hill. Eccentric contractions are super intense and are a cause of the pain felt a few days after intense training.

2. Muscle Spasms: Again. When your hauling great amounts of weight, or carrying your own, eccentric contractions can cause major muscle contractions and muscle spasms that enhance the effects of muscle soreness.

3. Damaging Cells: At a cellular level, the body has just taken a beating and this causes protein to break down which leads to muscle soreness.

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12.5 The Power of the EPOC! No not some robot from a Star Wars movie, EPOC stands for Excess Post-exercise Oxygen Consumption and if you train intensely using the right training prescriptions, EPOC can help you burn more calories during recovery which can help induce a thermogenic effect. What this means for the competitive goalkeeper is that the more intensely you work out, the more calories you will burn at rest. So what are the key ingredients of EPOC? Following is a small table that shows what the benefits of EPOC are, and how to generate longer lasting periods of EPOC for up to 48 hours post exercise:

12.6 5 Best Recovery Methods for the Hard Working Competitive Goalkeeper Nothing can grow without rest. Push a car over the red-line and the engine will blow, the same with your goalkeeping performance. Rest is critical, whether it be rest between sets or training cycles. We mentioned previously that overload is needed for growth and progression, though if we do not have a reduced workload over a 4 week macro cycle we risk corrupting our training progression and the laws of diminishing returns kick in. Here are five of the best ways to help a goalkeeper recover from the stresses of their intense training:

1. High intensity, long duration exercise

2. The exercise intensity and duration needs to be greater than 70% VO2 Max and greater than 60 minutes are needed for any significant gains in EPOC to occur

3. Goalkeepers should aim at running and circuit training type activities using both upper and lower body movements. Why? Simply because running and circuit training produce the most effort and greater chance of maximizing EPOC.

1. Step-like Periodization: As mentioned in previous sections, the goalkeeper should aim at increasing their training load by 5-15% each and every week for three weeks. The fourth week is an active recovery week, and we decrease the amount of work the goalkeeper needs to obtain by 5-15% again. What this will allow is for the goalkeeper to gain active recovery, reduce lactate levels, and allow the muscles to get much needed glycogen back to fuel performance.

2. Physiotherapy: After crunching your muscles and bones to oblivion, the best way to relax is through remedial techniques such as flotation tanks, spa baths, saunas, hydro massage, hot cold showers; ultra sound…the list goes on. Physiotherapy will help the goalkeeper relax their skeletal muscles and promote blood flow into local areas, which help heal and rejuvenate muscle, tendons, ligaments and joints.

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3. Massage & Relaxation: Nothing beats a relaxing massage to help reduce muscle tension, reduce stress levels assist in venous and lymph drainage, increase blood flow, break up scar tissue and again the list is exhaustive. Yoga and mental imagery are other great ways of helping the body and mind recuperate from the toil of the competitive season.

4. Maintain Skill Levels: Another great way for the competitive goalkeeper to wind down actively is to maintain their skill and technique. Participating in recreational sports other than football can help maintain fitness without the thought of serious competition and help hone important skills that may not be learnt via goalkeeping and football.

5. Shut Eye: Nothing beats sleep for rest and recovery. Even when you are training twice per day, short naps will allow for the body to recuperate from the first training session and re-invigorate the goalkeeper for the next training session.

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Conclusion  

Well it’s not really the end, as I’ve made a solid commitment to not only updating the Keeper Skool blog with the latest scientific information but I am dedicating much of my time to updating this book with detailed scientific information on a regular basis. What this means is that the G-Code will always unfurl with many more training methodologies over its life span. My hope is that you have taken one or two snippets of information from the G-Code and created something remarkable. If you’ve taken more than just two, then I know that you are well advanced from where you were yesterday. Yes, it only takes one or two new training concepts to start building a great evolution in your goalkeeping game.

Remember the 80/20 rule we mentioned in our introduction? Small things can have a huge impact. In fact, all you have to do is change a few small things in your direct training environment and then you can begin to create a wonderful transition to greater goalkeeping performance. We saw that any great athlete should have a fundamental training prescription in place that builds a solid aerobic base, it all starts when a goalkeeper is very young. Children need to know that goalkeeping is fun and that with great support from family and friends a child can develop quickly. Small tools (e.g. RPE) you can use at home to gauge aerobic fitness can, when written down in a training diary, provide great measures in performance and act as a guide for the young developing goalkeeper.

Carbohydrates are much maligned in today’s overly hyped, get thin quick diet industries. What is inherent in a sedentary person’s diet does not entail that an athlete should follow the same diet prescriptions. In fact, carbohydrates as presented in the G-Code are a pivotal facet of enhanced goalkeeping performance. When an athlete loads their carbohydrates throughout a training week, they set a stage for good performance throughout the training season. Goalkeepers (and any athlete for that matter) must stay away from low carbohydrate diets at all costs, as they can seriously detriment performance.

Another important conduit for greater goalkeeping performance is a diet rich in protein. Goalkeeping is an extremely taxing position, and the breakdown of protein in muscle can eventuate for the competitive goalkeeper training at high intensities. Even though protein plays a small role in immediate energy expenditure, a diet high in protein is extremely important for the goalkeeper to recuperate and help their muscles grow. The G-Code has also tried to present protein found in foods that you may have never been aware of. Therefore, apart from just scoffing down a protein shake, the goalkeeper should be aware that they can derive much of their protein from a basic diet.

Female goalkeepers have very different needs when it comes to intense training. Because of blood loss from menstruation for example, the female goalkeeper will need to increase iron intake more than what their male counterparts, or a sedentary female for that matter will require. Another key aspect of nutrition to power goalkeeping performance is micronutrients. Many competitive goalkeepers may be deficient in certain vitamins and minerals. Therefore, the goalkeeper should consume vitamins that strengthen metabolism (especially with high protein diets) and help aid digestion and processing of certain foods. Apart from this a diet rich in essential vitamins and minerals will help fight against free radicals with antioxidants.

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Goalkeepers, who fail to have a fluid replacement plan, ultimately hinder their performance and development. Fluid replacement is of utmost importance during hot and dry competitive matches and the goalkeeper needs to be able to set a strategy that enables them to be hydrated before, during and after competition. Without a proper aerobic base, the goalkeeper’s performance will be sub-par. I developed the AFPP a few years back as a way for goalkeepers to enhance their aerobic fitness to its maximum. In fact, having a limited aerobic and anaerobic base will detract from any gains you may want to experience with strength and power training programs the competitive goalkeeper undertakes.

Many goalkeepers begin a fitness training program without understanding the fundamentals of how the muscles produce energy. I have presented some riveting studies that not only show you how muscles produce energy, but also the advances in sports science through the genetic make-up of muscles. One study in particular showed the foods that can help maximize genetic potential. That’s right; certain foods have been shown to produce positive effects on genetic makeup and can be used as a natural way for the competitive goalkeeper to enhance their performance.

Goalkeepers from all around the globe contact me regarding which exercises they should use to enhance their performance. What they don’t realize is that if you fail to plan, you plan to fail. It is an old adage that rings true in every facet of goalkeeping development. If you utilize a periodized program that outlines the yearly tactics you will undertake to maximize your goalkeeping performance you will be able to paint an intricate picture of your goalkeeping success in advance.

Strength training seems to be taboo, whenever the topic is brought up amongst goalkeepers or goalkeeper trainers in general. Strength training, used as part of a formal plan, will enhance the goalkeeper’s performance exceptionally. The myth is that you need 1001 different exercises to gain strength, but the basic prescriptions always apply. Strength training protocols that entail heavy weights and low repetitions, with maximum intensity will boost muscular growth and enhance testosterone and growth hormone levels naturally.

Plyometric training is possibly the best way to enhance both technique and muscular power, especially for the competitive goalkeeper. The beautiful thing about utilizing plyometrics as part and parcel of a periodized program is that the goalkeeper can maximize all facets of strength, aerobic energy with the added benefit of muscular power. Because all forms of high intensity goalkeeper training can be extremely taxing physically and mentally, active recuperation is needed. Goalkeepers need to know how to utilize relaxation techniques to not only curb the effect of overtraining, but also prepare themselves for the demands of the competitive season.

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Goalkeeping is not just an art form; it really is a special science. And the science of goalkeeping is not just inherent in training technique. I believe that training for technique alone is short-sighted. The G-Code was developed to give the competitive goalkeeper an overview of how to maximize your goalkeeping performance through scientific facts and prescriptions. I hope that what you take away from the book is VERITAS (truth). I may have missed one or many different methodologies, my apologies for this. Understand that the G-Code is really only just the beginning; and there will be more evolutionary fitness prescriptions added to this e-book over time. I hope that the small investment that you made in this e-book, will give you a lifetime of guidance as you transition your goalkeeping ability from great to remarkable.

God Bless,

John Stevanja

Keeper Skool

 

 

 

 

  

 

 

 

 

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References

Following are a list of references from research found within the pages of The G-Code. While some references are listed as a complete citation, others have certain facets missing. I apologize for this, as some of the articles that were found on the internet over the course of my research have been archived by site owners, and have been difficult to retrieve. In the case where some references are incomplete, I have added commentary as to the usefulness of the study and how the research presented within each individual study came about. Another reason why I have dedicated to provide free lifetime updates within The G-Code is that unfortunately, once articles are archived they are very hard to come by without some dedication to discovering the research on your own. In all instances, I have hoped that the following research has been useful to all readers at Keeper Skool blog, and those who have purchased The G-Code.

Batman P. et.al (Advanced Aerobic Conditioning, FIA, 2004) Richmond W. et.al (Nutrition & Weight Management, FIA, 2001) Richardson A. et.al (Advanced Resistance Training, FIA, 2001) Embleton P. et.al Anabolic Primer (1998) Sisco P. et.al Ironman’s Ultimate Bodybuilding Encyclopedia (1999) Yessis M. et.al Muscle & Fitness Training Notebook: An Illustrated Guide to the Best

Muscle Building Exercises, Collector’s Edition (2003)

Studies Cited from Keeper Skool Blog:

Roy, B.D. (et. al. 2001), “Macronutrient Intake and Whole Body Protein Metabolism Following Resistance Exercise

Kirkendall, D.T. (2004): The following study has been archived by site owners. This is truly a compelling study that I came across whilst trying to uncover the relationship that carbohydrates had on competitive soccer players. It showed that carbohydrates, protein and healthy fats play a considerable role in the performance of competitive soccer players. One gripe that I had with the study was that it cited that creatine supplementation is of no real benefit for the competitive soccer player. There have been countless studies that have attested to the benefits of creatine supplementation and its importance in maximizing muscle strength and power for the competitive athlete.

Carrithers JA (et. al. Journal of Applied Physiology 2000), "Effects of Post exercise Carbohydrate-Protein Feedings on Muscle Glycogen Restoration".

Nutraingredients.com (2006): The study we quoted within The G-Code has been archived by site owners. Nutraingredients.com is a fantastic site that is packed with the latest nutrition information that any competitive athlete can utilize to help maximize performance.

Aceto, C. “Best Foods”, Flex Dec 2005. Bruno G (2006) cited in the Current Sports Medicine Reports (Vol. 5, No. 4, 2006) Food Chemistry (Vol.97, pp. 137-150)

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Nachbur J. 2006, “Research Shows Cherry Juice May Prevent Muscle Damage Pain”, British Journal of Sports Medicine, (2006)

Muniroglu, D. 2005 "The Effects of Speed Function on Some Technical Elements in Soccer". Journal of Physiology (Sept 18, 2006). Cited & adapted from Blackwell Publishing Ltd. Rice University (November 8, 2006). Cited & adapted by a news release by Rice University. Skolnick, A. (Outside Magazine, October 2005) “The DNA Diet” “The Core of Fitness Lies within Muscle Stability” (American Academy of Orthopedic

Surgeons, 2005). (G.G., Haff et. al. 1997) "Force-time dependent characteristics of dynamic and isometric

muscle actions" . (Tesch, P.A. et al. 1998) "Skeletal muscle glycogen loss evoked by resistance exercise". Reynolds, T. "A Prospectus on Periodization" (Bodybuilding.com) Starkey, D.B. "Effect of resistance training volume on strength and muscle thickness"

(1996) Kramer, J.B. (et. al. 1997) published an article describing the efficiency of utilizing single set

exercises & another study titled “Putting the cardio before the horse”, provided a great analogy of why strength and endurance exercise don’t go hand in hand.

Anderson, O. (2004-2005) “Science of Sport: What To Do On A Bad Day”. Maximizing lateral strength: Muscle & Fitness Magazine, 2006 pg 21. Muniroglu, D. 2005 "The Effects Of Speed Function On Some Technical Elements In Soccer" Hill, M (2006) “Dangers of overtraining: Too much exercise commonly leads to stress

fractures, insomnia” Lehmann, M. (et.al) British Journal of Sports Medicine (1992). This article cited the negative effects

of overtraining.

 

 

 

 

 

 

 

     

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