It is important to keep in mind that the training done during preseason will differ from the competition period. We will focus on a work approach that can be found in literature that has used the inertial methodology to develop strength. Inertial strength training, which allows for a certain eccentric load, is beneficial for professional soccer players.

1. STRENGTH IN INTEGRATED
TRAINING FOR A REGULAR LONG
LEAGUE SCHEDULE

2. It is important to keep in mind that the training done during preseason will differ from the
competition period.
We will focus on a work approach that can be found in literature that has used the inertial
methodology to develop strength.
Inertial strength training, which allows for a certain eccentric load, is beneficial for professional
soccer players.
Insertion of strength training in the planning and
scheduling of a season

3. ● Relatively short periods of time (between 4 and 12 weeks)
produce positive structural and performance adjustments, and this
occurs in both physically active individuals and professional
athletes.
● These adjustments result in increased strength, muscle power,
jumping, maximum travel speed, change of direction and muscle
trophism.
● The benefits of these programs have been seen at different points
in the season and in different sports.
● The number of weekly sessions of the above interventions ranges
from one to three per week.
Guide how to apply strength training with inertial
resistance when training athletes:

4. ● The volume of work per session is
relatively low, between five sets of the
same exercise and two sets of five
different exercises, with about 6 or 8
repetitions per set.
● The exercise is performed at maximum
intensity in all sessions and sets, always
seeking maximum acceleration and
speed in execution.
Guide how to apply strength training with inertial
resistance when training athletes:

5. ● Preparatory microcycle, with generic, general and extensive loads.
● Directed transformation microcycle: this initiates the work on improving the shape the athlete's in,
although it is performed during the first phase of preseason, after the preparatory microcycle.
● Special transformation microcycle: it completes the work to improve the shape the athlete's in,
greatly developing individual tactics and it s intensive. It takes place at the end of the preparatory
phase and beginning of the competition period.
● Maintenance microcycle: this takes place during the competition period, it tries to preserve the
athlete's top shape; the heaviest loads are applied at the beginning of the week, focusing on
quality during the rest of the week.
● Competition microcycle: this type of work is carried out during concentrated competition periods
(playoff phase or when two games are played during the same week for different leagues). It is
mainly composed of competitive and regenerative loads.
Distribution of training sessions within the planning of a
sport like soccer

6. Organization of all types of strength training during the
preseason period of a professional soccer club

7. ● Muscle resistance: a continuation of the training that athletes do on their own after the competition
period has ended. It keeps the training systems fresh, especially with athletes that hadn't worked
with them before.
● Load above maximum muscle power: having calculated maximum muscle power, this load seeks
strength adjustments and will be heavier than the maximum strength calculated. With this type of
player, it will be used relatively little and during preseason, where we are interested in using it in a
specific way.
● Maximum muscle power: this load intensity is the most used in the search for combined strength
and speed. It is important to be clear that it will be specific to the exercise carried out. It will need
to be calculated in all the exercises executed.
● Explosive strength: in this type of exercise, carried out with hardly any load, sufficiently below the
maximum power load, we give priority to speed and functionality over the amount of strength
exerted. Linked to this concept, explosive strength resistance will also be scheduled.
As we see in previous table, autor have divided the
exhibition of strength into four groups:

8. ● First two weeks include strength training with a less specific orientation, since lighter loads
predominate in terms of time or above-maximum loads predominate in relation to maximum
muscle power.
● These two work cycles will be directed transformation; priority will be given to exercises carried
out at slow speeds and with a general focus.
● The following three microcycles are already very specific and can belong to special
transformation.
● Week 6 marks a maintenance microcycle, which is appropriate during the competition period, and
combines one day of training at maximum power and one day of explosive strength training.
● It is important to keep in mind that strength training, with all of its variations and complementary
exercises, will last between 15 and 30 minutes, depending on the objectives and moment of the
season.

9. In order to train at maximum power, it is necessary to
do so when the athlete is not fatigued, leaving us with
two possibilities:
● Introduce it at the beginning of a single session on
a particular day of the microcycle.
● Introduce it at the beginning of the afternoon
session in case there is a double session that day,
after having rested after the morning session.

10. In the case of explosive strength training (closer to the competition), we normally do not
exceed 15-20 minutes, as it will be enough time to introduce between 4-5 exercises with a
couple of sets with different variables in each of them.
The variables must be introduced in each repetition when working with experienced athletes.
If we take into account that we will not exceed 8 repetitions per set and consider the necessary
rest time, the total time indicated is sufficient.
It is important to remember that to carry out this type of training, the players will have done the
appropriate warm up.
All this can be done at the beginning of the session and will useful for the subsequent training
on the field.

11. ● It is important to remember that prevention
must always go hand in hand with
performance. In other words, we are
preventive in the way we train.
● Optimizing loads may even have some
aspects that help prevent certain types of
injuries; and preventive loads will facilitate
the desired adjustments and minimize the
negative impact that certain exercises could
have on the body.
Alternating optimizing and preventive strength exercises
in the training session

12. We can perform a warm up that includes the following exercises (adapted to soccer) to introduce the
search for PAP:
● Directed activation with a ball where the training is mostly aerobic using technical exercises.
● Active stretching (low-intensity and wide-range eccentric exercises).
● Exercises done in pairs. Focus on jump exercises, especially when receiving the ball, changes
of direction, turns, accelerations and decelerations. This work is done simultaneously with
exercises that work on balance, reaction speed and strength in a struggle.
● Game exercises in a reduced space. An exercise is introduced to focus on contact and the
need to anticipate and protect.
● The exercise is designed according to positions on the field. Here we look for the specificity of
exercises according to the position on the field.
● Search for the PAP effect using targeted exercises and loads close to or below maximum
power.
Strength training in competition warm up. The effect of
post-activation potentiation

13. STRENGTH IN INTEGRATED
TRAINING FOR A REGULAR LONG
LEAGUE SCHEDULE