Method of designing RSA/SE for 2v2-4v4 small sided games (Specific Metabolic Conditioning)
Parameters for the small sided game
- The duration of one repetition
- The duration of rest between reps
- Type of activity during rest period (intensity)
- The duration of rest between sets
- Type of activity during rest period between sets (intensity)
- Number of reps in set
- Number of sets per training session
SE (Speed/Special Endurance Progression [Production type] ) progression
- Number of reps per set is constant (3-5) (can fall down over time)
- Number of sets is small (1-2) per session
- Rest between reps is complete (3-5mins, even longer)
- The progression is based on increasing the DURATION of duels (30sec, 40sec, 50sec, 60sec, 70sec, etc — depending on number of players: 2v2, 3v3, 4v4)
- The training objective is to develop the ability of the players to MAINTAIN high level of intensity/effort with high quality of movememnt during longer period of time
Example
2on2 duel game (Stop if quality of effort falls too much down — Critical Drop Off Point)
Session #1: 2x5x30sec (300sec total)
Session #2: 2x5x35sec (350sec total)
Session #3: 2x4x40sec (320sec total)
Session #4: 2x4x45sec (360sec total)
Session #5: 2x3x50sec (300sec total)
Session #6: 2x3x55sec (330sec total)
Session #7: 2x2x60sec (240 sec total)
Session #8: 2x2x65sec (260sec total)
Session #9: 3x70sec (210 sec total)
Session #10: 3x75sec (225sec total)
Or something like that…
RSA (Repeat Sprint Ability) Progression
- Number of reps per set is larger (5-10), and may increase over time as a method of progression
- Number of sets is constant (2-4)
- The duration of duel is constant
- The progression is based on decreasing the recovery period between reps, and also, the number of reps per set may increase over time
- The training objective is to develop ability of fast RECOVERY between high intensity efforts, which may allow for their greater frequency in the game
Example
2on2 duel game
Session #1: 4x5x30sec w/1min rest (Stop if quality of effort falls too much down — Critical Drop Off Point)
Session #2: 4x5x30sec w/55sec rest
Session #3: 4x5x30sec w/50sec rest
Session #4: 3x5x30sec w/45sec rest
Session #5: 3x5x30sec w/40sec rest
Session #6: 3x5x30sec w/35sec rest
Session #7: 2x5x30sec w/30sec rest
Session #8: 2x5x30sec w/25sec rest
Session #9: 2x5x30sec w/20sec rest
Session #10: 2x5x30sec w/15sec rest
Or something like that…
„HELL“ (Speed/Special Endurance Toleration Type)
- Increasing the duration of duels, while decreasing the recovery period (recovery is incomplete)
- Reps per set is small (3-5)
- Only 1, eventually 2 sets (Hell’s Hell)
- The training objective is to survive the „HELL“, or develop great „pain tolearance“ and „will“. Do only 2-3 times per YEAR!
Example (Stop if quality of effort falls too much down — Critical Drop Off Point)
2on2 duel game
Session #1:5x30sec w/60sec rest
Session #2: 5x35sec w/55sec rest
Session #3: 5x40sec w/50sec rest
Session #4: 4x45sec w/45sec rest
Session #5: 4x50sec w/40sec rest
Session #6: 4x55sec w/35sec rest
Session #7: 3x60sec w/30sec rest
Session #8: 3x65sec w/25sec rest
Session #9: 3x65sec w/25sec rest (Mother Of Jesus!!!##“$#“%“)
Session #10: 2x70sec w/20sec rest (Dear God!!!)
Or Something like that…