I have provided two off-season weekly structures.
Structure 1 has 2 low-CNS and 3 high-CNS days. Structure 2 has 3 low-CNS and 2 high-CNS days.
I always promote utilizing Saturday and Sunday as days for student-athletes to relax. Allow them to go home to see family, mentally decompress, and get their minds and schedules ready to handle each week. Voluntary extra work is always an option.
Off-Season Weekly Training Structure 1
Structure 1 has 2 low-CNS and 3 high-CNS days. Structure 2 has 3 low-CNS and 2 high-CNS days.
I always promote utilizing Saturday and Sunday as days for student-athletes to relax. Allow them to go home to see family, mentally decompress, and get their minds and schedules ready to handle each week. Voluntary extra work is always an option.
Off-Season Weekly Training Structure 1
In my opinion, Structure 1 serves as a better set-up earlier in the off-season due to less overall total volume in a week, lower total volume dosed in one session, and the more frequent exposure to high-speed running. This allows the athlete to develop general high outputs early on and then transition to more competition specific demands of total volumes at different intensities. From a technical and tactical lens, this structure focuses on the most fundamental objective of each phase of play:
- Attack – dominate the game by producing attacking patterns that disrupt and unbalance the opposition
- Defense – direct the opposition where we want them to go via collective pressing
- Transition from Attack-to-Defense – immediately pressure on the ball to prevent quick attack from opposition
- Transition from Defense-to-Attack – move the ball away from pressure zone and create open space
Monday
Monday is the first training day back after the weekend and it is high-CNS. I cannot emphasize the importance of thorough, purposeful dynamic preparation prior to the high output activity on this day. The performance preparation period should be capped off with focus and exposure to high-speed running in the context of acceleration and plyometric exercises matching the force-time characteristics and joint angles similar to those in acceleration and change-of-direction. Tactical drills should be kept closer to closed environments – constraints set up, so focus is set on getting to a specific spot on the field without much variability except for maybe timing while running onto a ball. For example, create a drill that places team members in triangle or diamond passing structure, require a certain number of successful passes, and to finish the drill one of the team members makes about a 20-yard run onto a pass from one of their teammates. Total distance should be kept between 15% and 25% of average MD volume and 50% and 70% of MD high-speed volume. Lower body strengthening can and should be utilized on this day as long as the volumes and intensities are appropriate.
Tuesday
Tuesday is a low-CNS day and has the tactical focal points to keep the athletes at 75% or less of max velocity running. Environments that promote the creation of passing lines and support play seem like a great fit. The utilization of passing patterns provide the student-athlete to improve technical skills without much added mental fatigue from having to react in a chaotic environment (except for receiving the ball). A well-thought-out passing pattern and instruction can provide the environment for the student-athlete to experience multidirectional running, sub-maximal changes of direction, and high-quality touches on the ball. If the coach wants to forgo some technical or tactical work, extensive tempo could be utilized. Total volume should be kept between 30% and 40% of MD volume and contain no high-speed running. Supplementing targeted upper body and torso work is appropriate. For student-athletes that would like extra work, providing them with aerobic training via calisthenics and non-impact methods (such as bike, pool, and elliptical) is completely feasible.
Wednesday
Wednesday is the highest intensity day and shortest day spent on the field. The day’s preparation should be centered around improving mechanical efficiency in max velocity sprinting. Ideally, 95+% of max velocity should be attained today. Tactically, implement drills that put the student-athlete in an environment to sprint onto the ball and strike the ball at game intensity – this provides the attack with game-speed finishing and goalkeepers with high-pressure reps. Create a competitive environment with a shooting-based (PKs, shots outside the 18, etc.), jumping-based activity (such as vertical or broad jump), and throwing-based activity (such as supine pullover throw, kneeling MB chest pass, throw-in for distance or target practice). Record, rank, and publish the results from today’s activities (shots on goal/saved, speeds hit, height/distance attained, accuracy, etc.).
Thursday
Thursday serves as the easiest day of the training week. The total volume is kept between 20% and 30% of MD volume with minimal explosive efforts and no high-speed running. It is the same thought process as Tuesday with the utilization of passing patterns. For any student-athletes that feel “extra fitness” is necessary following the session, non-impact aerobic methods that are minimally taxing to the specific musculature utilized in play could be performed.
Friday
Friday is an inter-squad session. Competing at the end of the week is a great way for the student-athletes and coaching staff to have subjective feedback based on how they feel and look playing – that is complimented well with objective data from the outputs that are tracked. Manipulating the time of play via shorter halves or even 3 periods or 4 quarters is a great way for the session to be played at a higher intensity per minute compared to a traditional game. Manipulation of field size or number of players on the field are two other great options. Volumes should obviously be managed appropriately.
The weekly volumes can add up to 1.85 games worth of total volume and 2.6 games worth of high-speed running volume. At the end of this more general preparation period, the consistent exposures to quality, high-speed running should have provided an adaptation that makes the upcoming higher volume, lower-speed running volumes feel more than manageable – the most impactful general output (top speed) has been developed to an adequate level to make a difference on MD.
Off-Season Weekly Training Structure 2
I would consider Structure 2 to be more similar to the in-season structure than Structure 1 - you will acquire greater overall volumes throughout the week. Structure 1 also provides two days classified as high-CNS stress and provide greater doses of volume in a day, similar to in-season. With the large amount of low-speed running in a MD, there is no need to achieve the same total distance as MD – however, I believe volumes of high-speed running should be the same, if not higher than MD. From a technical and tactical lens, this structure progresses development into more of the sub-principles of play – the coaching staff selects playing environments that allow the student-athletes to explore their positional roles in different situations.
Monday
Monday is the first training day back after the weekend and it is a low-CNS day. Tactical focal points put the athlete in position to get into flowing, play-like situations at speeds lower than 75% of max velocity. Supplementing upper body strengthening on this day allows for the student-athletes time to be maximized because this can be completed on the field via contact preparation exercises, band exercises, and other calisthenics. The total volume of the day is kept between 20% and 40% of an average MD and can require some explosive efforts, but not more than 40% of a game.
Tuesday
Tuesday, the first high-CNS day, provides tactical focal points and supplemental training stressors that will provide the athlete with match-load or higher volumes of high-speed running volume. This day can be used as a competition day for measurable data. Competitions such as fly-10 times, jump height/distances, and kicking or throw-in target practice are a few that come to mind – anything that can be recorded, ranked, and published. Intensive and specific physical preparatory exercises such as max velocity sprinting, intensive plyometrics, and lower body strengthening exercises are the ideal supplements to this day. Inter-squad for a small amount of time is another great option. The total volume is kept between 40% and 60% of an average MD. The combination of 50% total game volume and 100+% of high speed-volume ensures that this will be a competitive playing day with a very manageable dose of volume.
Wednesday
Wednesday follows up Tuesday’s extremely high compete and output day. This day is used as a recovery day, allow for a maximum of 20% of MD volume to be accrued. It is encouraged to use it as a walk-through to implement some of the tactical concepts that the coach would like to see on Friday. Supplemented with a team-stretch or yoga session and/or optional minimal-impact aerobic circuits the student-athlete will leave feeling better after the session than they did coming in.
Thursday
Thursday is the same idea as Monday – low-CNS, upper body strengthening, and maybe some extensive tempo to provide a higher-velocity aerobic training stimulus. Another great option would be an extensive passing pattern to minimize the majority of the reactionary components if the coaching staff is trying to limit the mental strain going into Friday. The total volume should be kept between 20% and 30% of MD with minimal explosive efforts.
Friday
Friday is inter-squad day. This allows the student-athletes to compete and provide the coaching staff with film on student-athlete tactical and technical strengths and weaknesses in actual game scenarios. Following the inter-squad, additional lower body strengthening can be completed. The performance preparation prior to the start of play should be capped off with a brief linear sprint exposure. The total volume for the session should be capped at 80% of MD volume but kept closer to 60% earlier in the off-season to have the supplemental lower body strengthening be maximized.
The weekly volumes can add up to 2.3 games worth of total volume and 2.2 games worth of high-speed running volume. That is more than enough to feel confident in a team’s ability to go into pre-season able to handle higher low-speed training loads for the competitive season.
Andrew Cormier
Instagram: @andrew.cormiaye
Email: [email protected]
Website: sprint-jump-throw.com
Monday
Monday is the first training day back after the weekend and it is a low-CNS day. Tactical focal points put the athlete in position to get into flowing, play-like situations at speeds lower than 75% of max velocity. Supplementing upper body strengthening on this day allows for the student-athletes time to be maximized because this can be completed on the field via contact preparation exercises, band exercises, and other calisthenics. The total volume of the day is kept between 20% and 40% of an average MD and can require some explosive efforts, but not more than 40% of a game.
Tuesday
Tuesday, the first high-CNS day, provides tactical focal points and supplemental training stressors that will provide the athlete with match-load or higher volumes of high-speed running volume. This day can be used as a competition day for measurable data. Competitions such as fly-10 times, jump height/distances, and kicking or throw-in target practice are a few that come to mind – anything that can be recorded, ranked, and published. Intensive and specific physical preparatory exercises such as max velocity sprinting, intensive plyometrics, and lower body strengthening exercises are the ideal supplements to this day. Inter-squad for a small amount of time is another great option. The total volume is kept between 40% and 60% of an average MD. The combination of 50% total game volume and 100+% of high speed-volume ensures that this will be a competitive playing day with a very manageable dose of volume.
Wednesday
Wednesday follows up Tuesday’s extremely high compete and output day. This day is used as a recovery day, allow for a maximum of 20% of MD volume to be accrued. It is encouraged to use it as a walk-through to implement some of the tactical concepts that the coach would like to see on Friday. Supplemented with a team-stretch or yoga session and/or optional minimal-impact aerobic circuits the student-athlete will leave feeling better after the session than they did coming in.
Thursday
Thursday is the same idea as Monday – low-CNS, upper body strengthening, and maybe some extensive tempo to provide a higher-velocity aerobic training stimulus. Another great option would be an extensive passing pattern to minimize the majority of the reactionary components if the coaching staff is trying to limit the mental strain going into Friday. The total volume should be kept between 20% and 30% of MD with minimal explosive efforts.
Friday
Friday is inter-squad day. This allows the student-athletes to compete and provide the coaching staff with film on student-athlete tactical and technical strengths and weaknesses in actual game scenarios. Following the inter-squad, additional lower body strengthening can be completed. The performance preparation prior to the start of play should be capped off with a brief linear sprint exposure. The total volume for the session should be capped at 80% of MD volume but kept closer to 60% earlier in the off-season to have the supplemental lower body strengthening be maximized.
The weekly volumes can add up to 2.3 games worth of total volume and 2.2 games worth of high-speed running volume. That is more than enough to feel confident in a team’s ability to go into pre-season able to handle higher low-speed training loads for the competitive season.
Andrew Cormier
Instagram: @andrew.cormiaye
Email: [email protected]
Website: sprint-jump-throw.com