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Train like a pro: Soccer Specific Fitness Training with Ali Riley

10/22/2011

7 Comments

 
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Continuing our theme of 'Training like a pro', this blog is about Beast Mode Soccer Tabata Training. 

I have found that most sports fitness programs are not soccer specific. Just because you can run 10 miles at a constant pace does not mean you are soccer fit. Soccer fitness is all about 'stop, start, jog, sprint, walk, jog, sprint' etc

Beast Mode Soccer Tabata Training takes an old form of Japanese Interval Training and makes it soccer specific. One 4 minute round is the equivalent of running 5 miles (comparative VO2 Max and calories burned). The whole idea of this type of training is that it forces your heart to work harder, as it is constantly changing rhythms.  
You have three, 4 minute rounds. Start with a 20 second sprint, into a 10 second jog. Repeat this 8 times to make up the 4 minutes. Rest for one minute, then repeat the above sequence. Do this for a total of 3 times.Make sure that the sprint is full on, all out. The jog is meant for recovery. Beast Mode Soccer clients LOVE to HATE this workout. It is absolutely the best form of soccer fitness in the planet, no gimmicks, no special equipment, all you need is sneakers and a great work ethic. Do this 5 times a week for a month, the 3 times a week to maintain and you WILL be soccer fit!Ali loves doing this in the off season!
7 Comments
SL7
1/15/2012 09:26:41 pm

"You have three, 4 minute rounds. Start with a 20 second sprint, into a 10 second jog. Repeat this 8 times to make up the 4 minutes. Rest for one minute, then repeat the above sequence. Do this for a total of 3 times">>>>When you said that did you mean you do it 3 times = 12 minutes or repeat 3 sets 3 times = 36 minutes

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David Copeland Smith link
1/16/2012 12:02:02 am

Hi There

Do it 3 times- 12 minutes!

Thanks!

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6/28/2012 12:02:45 am

Your articles always have a lot of really up to date information. Where do you come up with this? Just saying you are very creative. Thanks again.

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8/20/2012 05:52:53 pm

This is a really Useful information about Soccer fitness ...its also really important .. , that many people wants to know. I really thanks to you !!!

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9/24/2012 06:05:54 pm

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10/24/2012 09:12:41 pm

Great piece of writing, I really liked the way you highlighted some really important and significant points. Thanks so much, I appreciate your work.

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10/16/2013 11:29:11 pm

It is certainly the pick build of soccer health in the world, no gimmicks, no distinguished paraphernalia, many you demand is sneakers furthermore a huge process moral. Do this 5 seconds a week for a month, the 3 tempos a week to hold besides you INCLINATION be soccer expedient!Ali cherishs doing this in the away harden!

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    David Copeland-Smith is a UEFA 'A' Licensed soccer trainer with a unique outlook on how players should learn the game...

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