Hardly any other professional in the world has developed as Leon Goretzka in recent years.
Bavaria's midfield engine has become an integral part of the Champions League winner's line-up and is well on its way to bearing the “world-class” seal of approval in the future.
Unmistakable and probably also causally related to his recent performance explosion: a biceps like Hulk, a neck like a bull.
Physically, Goretzka made perfect use of the corona soccer break back then and worked with his fitness trainers on his transformation. As a reward, there was an undisputed regular place and a Champions League title.
In today's blog post, we'll explain how you too can make optimal use of the soccer-free period for strength training. In doing so, we specifically address the most common user questions in recent years.
Every season is always extremely exhausting and exhausting — physically, but above all psychologically. That's why you should of course enjoy your well-earned soccer break first. To get fit and ready to perform again, both physically and mentally.
However, the play-time is also the key to a season in top form — for us too.
Only during this season phase can we work 100% with you on your goals. There is no need to pay attention to game days or team training here. The focus is on you, your athletics and their improvement. It's your game. It's your choice.
One thing is important to you:
Don't be one of the players who just realized that preparation is about to begin.
By then, you have firstly reduced your fitness level and secondly too little time to get back to your previous performance level.
First and foremost, we would recommend that you always listen to your body, especially if you had minor or major ailments at the end of the round.
In principle, however, you shouldn't put your legs up for several weeks at a time and spend the entire June on the Ballermann.
After just a short period of inactivity, a complete break has a negative effect on your metabolism and on your physical resilience in the long term.
Perseverance is the first thing to say goodbye
After a break of about 10 days, you lose around 5-10 percent of your endurance capacity.
As a rough guideline, you can also extrapolate this loss; a 30-day break would result in a rough guideline of 15-30 percent.
If you completely refrain from sporting activity — i.e. muscular stress stimuli — you signal to your body that the existing muscles are “no longer needed.”
The second withdrawal goes to the force values
After another ten days, you have not only lost 10 to 20 percent of your endurance capacity, but your strength levels are also gradually declining.
Although these are from athletesIn to AthleteIn different ways, but on average only at around 70 percent of the initial level after one month.
In addition to the listed disorders, there are unfortunately further measurable decreases in your performance and changes in your hormone balance.
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Keyword diet:
Due to a reduced total calorie requirement, which results from limited physical activity, you are more likely to gain weight more quickly during the period of gingerbread and mulled wine.
So if you exercise less but add as many or more calories, at the end of the winter break you will quickly have to deal with a fat deposit or two on your ribs and the nickname “Ailton.”
Keyword training:
It is therefore worthwhile to get back into training even during the winter break after an initial recovery phase.
Too long training break, too long endurance runs: In this case, longer is not always better.
In the “worst case”, you need an injury break right from the start of preparation.
Regardless of whether in winter or summer, this is anything but a piece of cake for your musculoskeletal system: hard training sessions, freezing cold or scorching hot temperatures, little time to regenerate. Only a prepared body can withstand this extreme load.
The wider the athletic base — the higher the peak performance
The modern soccer player has to complete over 500 actions such as sprinting, passing, shooting, jumping or changing direction in a game. Statistics even speak of an increase of over 85% in sprint performance over the last ten years. What do you need as a soccer player to be resilient quickly and explosively?
A basic basis of athleticism — and that's exactly what you can work on during your break. The wider your athletic foundations, the higher your peak performance can be set later on.
But it's not just your speed that benefits from — in the truest sense of the word — “strong” athleticism.
More strength gives you a more stable base position in air battles or ground duels, less vulnerability to injuries and minimizes the negative effects of muscular imbalances.
The GAMECHANGER gives you this basic athletic tool conveniently via app. Four strength sessions per week plus two additional mobility workouts mix your personal training cocktail — without an umbrella, but with a taste for success.
The strength program of a soccer player should therefore consist primarily of functional exercises such as squats, lunges, push-ups, pull-ups, etc., because these also promote the interaction of small muscles.
Unser endurance training, which we developed together with experts from the Bundesliga, has now been completely further developed and equipped with the latest technology.
The result: soccer-specific endurance runs with GPS tracking
In our endurance area, players can specifically improve their mileage, improve sport-related parameters and finally be in top form physically towards the end of the match.
However, there is also a soccer-specific endurance program in the starting blocks — designed by experts from the Bundesliga and adapted to all amateur players. We can hardly wait until we can finally introduce you to our endurance program.
We are the game changer — B42
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