3.
The G‐Code
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
3
4.
The G‐Code
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
4
5.
The G‐Code
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
.
5
6.
The G‐Code
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
6
8.
The G‐Code
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.
8
9.
The G‐Code
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
9
10.
The G‐Code
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)
10
11. The G‐Code
Chapter
1
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.
11
12.
The G‐Code
How do we measure the heart rate of a junior goalkeeper? The formula is pretty simple and is shown in the
following table:
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
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:
12
13.
The G‐Code
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.
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:
13
14.
The G‐Code
Larger child have a la
dren
arger VO2
Max
Relative Vo Max depen on the
o2
nds
ag of the child
ge
d
VO2 Max reaches its pe at 17eak
of
es
21 years o age in male & 12-15
in females
Kids Vo2M can increa 10 x
Max
ase
from rest to their highest workload
o
t
Because of lean body mass,
e
y
junior fem goalkeepers have
male
lower V Max than boys
VO2
n
VO2 Max can improve
signific
cantly with a c
child’s
exposure to aerobic e
exercise
Of
O all the a
above points the most s
s
significant is the final b that rela
s
box
ates to aero
obic exercise I talk much
e.
about creati an aerob base on Keeper Skoo In fact, h
a
ing
bic
ol.
hindering aerobic activity at an early age will on
y
y
nly
detract from the develo
d
m
opment of a junior goalk
keeper in lat phases o their play
ter
of
ying life. But this does n
t
not
mean that w expose our junior goalkeeper to too much aerobic exe
we
o
o
ercise! As w will see in some of the
we
n
following po
f
oints, a junio goalkeepe aerobic c
or
er’s
capacity can be somewh limited.
hat
1.3 Inside th Junior Goalkeepers Muscles
he
G
Children are generally limited in the amount of aerobic and anaerobic p
C
e
e
d
power their muscles can generate. So
n
all
a out sprin really doesn’t make sense dur
nts
e
ring a traini
ing session for younge goalkeepe
er
ers. Anaerob
bic
enzyme con
e
ncentrations are less th
han half that of adults which can limit a junio goalkeepe
or
er’s anaerob
bic
capacity (Ba
c
atman et al. 2001). Any activity involving the la
y
actic system will be diffi
icult for children. Children
have lower levels of phosphofruc
p
ctokinase (a important metabolic enzyme) w
an
c
which helps break dow
s
wn
glycogen (de
g
erived from carbohydrat
tes) as a sou
urce of fuel.
1.4 Sweatin It Out?
ng
When trainin a junior goalkeeper in excessive heat we mu be aware that the ca
W
ng
g
ust
e
apacity of a c
child’s body to
maintain homeostasis (i.e. balance) is limited. C
Children are less tolerant to dry heat because th have mo
t
hey
ore
subcutaneou fat and a larger body surface are Children generally have ½ the p
s
us
y
ea.
potential to dissipate he
eat
than adults which is rela
t
ated to the s
sweat production of each sweat glan which inc
nd
creases by 40% from bo
oys
to
t men and 70% from girls to wome
g
en.
Sodium is a important mineral an forms part of a powe
S
an
t
nd
erful metabo reaction in the hum
olic
n
man body th
hat
enables the human muscles to work at th
e
e
m
heir maximu
um. The ju
unior goalke
eeper has lower sodiu
um
concentratio than adu
c
ons
ults. Therefo
ore, a child’s body preserves more sodium whi has impl
s
ich
lications when
planning flui and electr
id
rolyte replen
nishment in h condition
hot
ns.
14
15.
The G‐Code
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:
15
16.
The G‐Code
Osg
good Schlatters & S
Severs Dis
sease:
• This condition oc
ccurs due to d
damaged grow plates bellow the knee and heel
wth
respectively.
Litt League Elbow:
tle
e
• This condition is caused via e
excessive thro
owing.
Sch
heurmann Disease & Spond
ns
e
dylolysis:
:
• This occurs via spinal problem caused by excessive jum
s
ms
mping/ or hyp
perextension
of the back.
The
T above t
table is a sm outline o some of th common problems th some jun goalkeepers may fa
mall
of
he
hat
nior
ace
because of p
poor training guidelines and exercis prescriptio These ar easily avo
g
se
on.
re
oided by putt
ting into pla
ace
fundamental training prescriptions. In other words, mak the junio goalkeep
f
p
ke
or
pers training session fu
g
un,
structured a simple.
s
and
1.6 Exercise Fundamentals for Jun Goalke
e
nior
eeping Succ
cess
ior
Fun, variety family par
y,
rticipation, p
peer group support and enthusiast leadership are hallm
d
tic
marks of juni
goalkeeping success. Go
g
oalkeeper tr
rainers need to make su that all of the afore
d
ure
ementioned points are the
norm for th
heir goalkeeping session Following are some of the fun
ns.
e
ndamental e
exercise pres
scriptions and
theory for ju
t
unior and yo
outh goalkeeper training:
16
17.
The G‐Code
Don't Be To Repetitive
oo
• Avo excessive repetition, bo resistance exercises ar the best, su as the
oid
ody
e
re
uch
pus
sh-up, sit-up, chin-up etc… Try to go eas on the plyo
sy
ometric jumpin activities.
ng
Short & Sw Is B
weet Best
• Goa
alkeeper exer
rcise sessions should be sh (15-20 m
s
hort
minutes) blocks of
s
stru
uctured activit with 30 min
ty,
nutes of free p and ball w
play
work.
Ga Can Happen Quickly!
ains n
n
• Jun goalkeepe can be tra
nior
ers
ained to the sa extent as adults. The f 10 years
ame
s
first
of a junior goalke
eeper’s development can s
show dramatic increases in
c
n
per
rformances wiithout any cor
rresponding in
ncrease in VO Max. Children recover
O2
fast from exerc because of decreased oxygen defic and lactate
ter
cise
d
cit
acc
cumulation.
The
T above p
points are a general scientific guide
eline to max
ximize junior and youth goalkeeper developmen
r
nt.
We
W are now facing an epidemic of o
w
e
obesity in W
Western socie Sedentary lifestyles have taken a toll not on
ety.
nly
on
o elderly p
populations but our child
b
dren as well The follow
l.
wing section details the scientific br
reak-up of the
major fuel s
sources of th body. We will also delve into the best way t utilize carbohydrates proteins and
he
e
e
to
s,
fats for the g
f
goalkeepers of all ages.
s
17
18. The G‐Code
Chap
pter
2
2
Chapter 2
2.1
2 The Bod Power Fuels: Carb
dy’s
bohydrates; the Mother Ship!
r
During exer
rcise, the bo utilizes c
ody
carbohydrates and to a lesser exte fats, as the major s
ent
source of fuel.
Proteins onl play a mi
ly
inor role in energy utiliz
zation. The way that ea one of the previously mentioned
ach
substrates is utilized du
s
s
uring exercis usually d
se
depends on the duration or the intensity of the activity. F
n
For
example, on hour of high intensit aerobic e
e
ne
h
ty
exercise will deplete 55% of liver g
glycogen sto
ores (Jupp S
S.,
2001). When a goalkee
eper trains at two hours of highly st
s
trenuous act
tivity they w deplete n
will
nearly all the
eir
muscle glyco
ogen stores!
!
5 Critical Fac
ctors Affecting the Rate of Glycogen Goalkeepers Use:
n
Training Sta
atus
• Tra
ained muscles hold a greate amount of g
s
er
glycogen whic can be use effectively
ch
ed
dur a 90 minu game, or a long endu
ring
ute
any
urance event. One study sh
howed that
there is a signific increase in different fu stores over 5 months of heavy
cant
uel
f
resistance trainin In the test Glycogen in
ng.
t,
ncreased by up to 32%, which shows
the importance of carbohydrate as a source of energy during intense exercise.
o
e
(Ba
atman P., 2001)
Die
etary Inta
ake:
• Goa
alkeepers who do not cons
sume efficient amounts of c
t
carbohydrates will rapidly
s
dep
plete their muscle and liver glycogen sto
r
ores, which ca lead to poo
an
or
per
rformance. In fact, not cons
suming the rig balance of carbohydrate 2-3 days
ght
f
es
bef a game will hinder perf
fore
w
formance con
nsiderably.
18
19.
The G‐Code
Tim & Ty Your Carbohydrates Right:
me ype
r
• Glu
ucose and mu
uscle insulin se
ensitivity is he
eightened the first two hour after
e
rs
exe
ercise. Therefo to increas and mainta muscle gly
ore
se
ain
ycogen stores the
s,
com
mpetitive goalkeeper will ne to ingest moderate to h Glycaem Index (GI)
eed
high
mic
foods to enhance muscle glyc
e
cogen stores t
thus maintaining maximum muscle
m
rformance.
per
How Deplleted Is Y Gly
Your ycogen?
• Scientists point to a phenome
t
enon where m
muscle glycoge storage rat is limited
en
te
by t rate at wh the glucose is transpor across th cell membr
the
hich
rted
he
rane which is
influ
uenced by the extent of gly
e
ycogen deplet
tion. Therefore, if a compet
titive
goa
alkeeper does not enhance their carbohy
s
e
ydrate intake it will effect th rate of
he
glyc
cogen in the muscles and h
m
hinder perform
mance.
Mo Glyc
ore cogen Sy
ynthase Enzyme Please
e
e?
• We don’t need to know the co
e
o
omplexities of glycogen syn
nthase suffice to say that
in o
order to achiev maximum muscle glyco
ve
ogen stores, a goalkeeper s
should aim to
con
nsume carboh
hydrates at 0.7
7-1.0 g/kg of b
body weight e
every 2 hours for the 24
hou period follow any glyc
ur
wing
cogen depletin exercise.
ng
ble
bohydrate n
needs of com
mpetitive ath
hletes during exercise and
g
Following is a great tab that summarizes carb
can
c be used as a guide for the competitive goal
d
lkeeper:
19
20. The G‐Code
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/
Exercise
Prolonged
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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22. The G‐Code
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:
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.
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.
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23. The G‐Code
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:
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.
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:
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.
23
24. The G‐Code
An interesting study by Kirkendall, D.T. (2004) looks at some pivotal points for maximum performance as
follows:
1.
2.
3.
4.
5.
6.
Because so much of the running in soccer is at less than maximal sprinting speed, creatine
supplementation likely provides no benefit to match performance.
Overwhelming evidence proves that a diet rich in carbohydrates can fill muscles with
glycogen, and glycogen is critical to optimal performance in soccer.
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.
Refueling of muscle with carbohydrates should begin as soon as possible following a match
or a strenuous training session.
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.
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.
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.
24
25. The G‐Code
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:
1.
2.
3.
4.
5.
Carbohydrate is the fuel required to restore muscle glycogen levels in an athlete post event.
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.
Timing is important in replacement of glycogen stores. Immediately after training one gram/kg
body wt of liquid or solid carbohydrate should be consumed.
The white blood cells that initiate repair of the damaged muscle tissue also use glucose for
their major source of fuel.
Recovery after competition does not just involve muscle glycogen stores; it also addresses
replacing fluid and electrolytes lost in sweat and repair of damage.
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.
25
26. The G‐Code
Chapter
3
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:
26
27. The G‐Code
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)
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:
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.
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.
27
28. The G‐Code
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).
28
29. The G‐Code
Chapter
4
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:
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
On the Flip-side: Is Protein Supplementation Really Necessary? to enhance recovery of muscle during strenuous
exercise. This does not mean that you cannot also obtain the necessary amount of protein from natural
A foodpowerful article from nutraingredients.com competitive goalkeeperssupplements such as protein bars, and protein
very sources; it does mean that highly (2006) analyzed why protein can benefit from protein
shakes are being kickedThe above table speaks volumesdefinitelythe differences between the average individual
supplementation. in the behind by mainstream media. It about resonates some key points that have been discussed at
Keeperthe competitive athlete in terms of protein requirements. Because the core focus for competitive
and Skool on numerous occasions:
goalkeepers should revolve around increasing strength and power, the resistance sports protein guide
1.from the table should bethe good way of gauging the protein requirements ofathletes may need extra protein on
However according to a Australian Institute of Sport, only specific groups of serious the competitive goalkeeper.
occasion – such as endurance athletes who need between 1.2 and 2g of protein per kg of body weight per day, strengthtrained athletes who need between 1.2 and 1.7g, and adolescent athletes who need 2g per kg per day.
29
30. The G‐Code
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.
2.
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.
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.
30
31. The G‐Code
Best Fish Sources
1.
2.
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.
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
2.
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.
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.
2.
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.
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)
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.
31
32.
The G‐Code
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.
32
33. The G‐Code
Chapter
5
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:
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.
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.
33
34.
The G‐Code
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:
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
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:
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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
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:
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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).
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:
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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
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):
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
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:
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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:
1.
2.
3.
4.
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".
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".
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".
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)
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.
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Chapter
7
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:
1.
Treadmill
2.
Stationary Bike
3.
Rower
4.
Elliptical (Cross) Trainer
5.
Skipping Rope (works every major muscle group!)
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:
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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
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.
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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 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
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.
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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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1.
2.
3.
4.
5.
6.
Increase
Increase
Increase
Increase
Increase
Increase
in
in
in
in
in
in
Glycogen (the body's main fuel)
recruitment of FT a (Fast Twitch) muscle fibers
anaerobic glycolysis
stroke volume
cardiac output
hemoglobin
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.
2.
3.
4.
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.
47
