How to Create More Efficient Weekly Training Program

If you are interested in any sport as a professional or amateur, you know that the secret of success is the right training, rest and adequate nutrition. The situation is the same for football, and you need to train with the right methods and techniques in order to reach the desired form at any place and time.

Sporika helps professionals have a more efficient training camp by providing all the necessary facilities and nutritional infrastructure for the right training. By doing summer and winter camps at Sporika's facilities in Turkey, Eastern Europe and Austria, you can prepare yourself in the best way for today's competitive sports world.

The Right Training Intensity at the Right Time

When planning your training, it's important to be aware of which traits and abilities affect football performance. In this way, you can prepare your training program by knowing what you need to focus on during training. The areas that need to be focused on in football player training are conditioning and skill development. However, many other factors such as flexibility, speed, power and strength need to be taken into account during training. Football training program is generally divided into off-season and in-season. The most important issue in the training done before the start of the season is to be ready for the season by increasing the physical capacity as much as possible. To achieve this goal, you need to devote three days a week to strength training (Monday – Wednesday – Friday). However, you should do fitness training twice a week (Tuesday – Thursday). It is sufficient to devote the remaining day to quickness and speed training (Saturday), and the other day to flexibility and recovery training (Sunday). When the season starts, you need to make some changes to your weekly training schedule. In this context, you can reduce your three days of strengthening work to one. You can also take the two days you set aside for conditioning into one. You can use the days you earn here for tactical training, teamwork, combined training and match-specific training.

Recovery

After intense training and match traffic in football, appropriate recovery strategies are needed to relieve fatigue, return to old performance as quickly as possible and prevent injuries. The most effective recovery methods are sleep, nutrition, hydration and cold water application. After an intense workout, it is recommended to consume high-sodium drinks to eliminate fluid loss. It is stated that drinking low-fat chocolate milk for recovery after training also contributes positively to the recovery process of the glycogen stores that are empty.

It is also said that drinking milk with banana helps repair damaged muscle tissues. Consumed fruit-type sugars also make a positive contribution to the athlete in the recovery process after training. In addition, the loss of muscle strength can be minimized by adding foods containing omega-3 fatty acids and antioxidants to the diet after training. However, 10-20 minutes of cold water applications at 9-10 degrees for muscle damage helps to recover as soon as possible.

Nutrition Appropriate for the Type of Exercise

The nutrition program should be specific to the type of exercise to be performed. If there is strength training in the training program, the nutrition of that day should be protein-based. If there is endurance and conditioning work in the training program, it is recommended that the meals of that day be carbohydrate weight. In addition, the seasonal conditions in which the training program is applied are also effective in nutrition. Depending on whether the weather is cold or hot, different nutrition programs should be prepared. It is recommended to drink 200 ml of water every 15 minutes, especially in hot weather. It is necessary to take into account the altitude in the selection of foods to be consumed at meals. In terms of nutrition, what is eaten is as important as when it is eaten. Eating something light about 30 minutes before training is enough to bring the blood sugar level to the desired level.

Adequate and Quality Rest

Loads made during training cause fatigue in the athlete. If fatigue is not relieved with adequate rest, loss of strength, ability and disability may occur. Quality rest relieves fatigue and increases the ability and strength of the athlete by enabling him to recover. A good athlete should never neglect rest and sleep. Sleep, which is an important element of the recovery process, is effective in eliminating physical fatigue, reducing mental fatigue and muscle repair processes. In addition, sleep also ensures that the energy needed for the next workout is conserved. The most important factor for getting the expected efficiency from sleep is the quality of sleep. Cigarettes, alcohol and beverages containing caffeine are factors that negatively affect sleep quality. For this reason, it is recommended that athletes stay away from such drinks for a good sleep.