Effects of two low-volume high-intensity interval training protocols in professional soccer: sprint interval training versus small-sided games.

BACKGROUND: The programming of training protocols within a high-intensity interval training (HIIT) framework with appropriate analysis of total training load could deliver optimal training adaptations. This study aims to compare the efficiency of two low-volume HIIT protocols integrated with the regular training regime in professional soccer players. METHODS: Twenty-five participants aged 18.4-29.7 years were randomly assigned to one of two interventions involving straight-line sprint interval training (SIT, N.=13) or small-sided games (SSG, N.=12). Periodization was divided into two 3-week phases concluded by a 7-day taper. SIT first involved two-session·week-1 of one set of 10·45-s sprints (at maximal intensity) and then three-session·week-1 of two sets of 10·30-s sprints with a 0.75:1 and 1:1 recovery interval (slow running and stretching exercises), respectively. SSG in the first phase involved 5·3-min games of 4 vs. 4 and in the second phase 4·4-min games of 2 vs. 2 with 3-min recovery (practice drills at 60-70% HRmax). Training load was controlled via session-RPE and HR-based methods. Pre- and postintervention testing included: countermovement jump height, 5-m and 30-m sprints performance, anaerobic power by the 10-s Wingate Anaerobic Test, maximal oxygen uptake (V̇O2max) and blood lactate concentration (BLa-) determined by incremental exhaustive running test. RESULTS: Two-way ANOVA showed group×time interaction effects for the 30-m sprint time (F(1,23)=3.023; P=0.049; η2 P=0.116), BLa- (F(1,23)=5.250; P=0.031; η2 P=0.185), and V̇O2max (F(1,23)=4.648, P=0.044; η2 P=0.157). SIT elicited greater enhancements in anaerobic performance (30-m sprint time and BLa-), while SSG induced larger improvements in V̇O2max. CONCLUSIONS: Comparable effects of SIT and SSG protocols were noted, however the aerobic capacity benefits provided by SSG warrant this HIIT protocol as a highly recommended training modality in the professional soccer.

The effects of a 6-month moderate-intensity Hatha yoga-based training program on health-related fitness in middle-aged sedentary women: a randomized controlled study.

BACKGROUND: There is paucity of data examining the effectiveness of long-term Hatha yoga-based (HY) programs focused on the health-related fitness (H-RF) of asymptomatic, sedentary women. The purpose of this study was to examine the effects of a 6-month HY-based training program on H-RF components in sedentary middle-aged women. METHODS: Eighty sedentary women were randomly assigned into either the HY group (HYG) (N.=42) or the control group (CG) (N.=38). The 6-month HYG program involved a progressive series of Vinyasa Flow poses performed 3 times/week for 60 minutes (40 minutes within the exercise zone of 60-75% HRmax). The CG participants did not undergo any physical training or education. Health-related fitness parameters included measures of pre- and post-training: body composition, muscular strength and maximal voluntary isometric torques of elbow flexors and knee extensors, cardio-respiratory fitness, lower back and hamstring flexibility and a static-dynamic balance. RESULTS: Two-way mixed design ANOVA revealed significant main effects for all the indicators of H-RF. Tukey post-hoc tests confirmed that the HYG demonstrated significant improvements in every variable tested. Examples of the benefits achieved include (all P<.001): an average loss of 1.03 kg and a 4.82% decrease in body fat, 14.6% and 13.1% gains in isometric strength of the knee extensors and elbow flexors respectively, an increase in relative VO2max of 6.1% (33.12±5.30 to 35.14±4.82 mL/kg/min), a 4-cm or 10.4% increase in their MSAR, and an average improved Balance Index of 5.6 mm/s. Reversely, the CG showed non-significant changes in H-RF variables (all P>0.05; percent range from -1.4% to 1.1%). CONCLUSIONS: By participating in a moderate-intensity 6-month HY-based training program, middle-aged women can significantly improve their HR-F status. The application of progressive target heart rate goals facilitated greater than expected improvements in cardio-respiratory fitness and improvements in body composition.

Effects of a 12-Month Complex Proprioceptive-Coordinative Training Program on Soccer Performance in Prepubertal Boys Aged 10-11 Years.

Boraczynski, MT, Sozanski, HA, and Boraczynski, TW. Effects of a 12-month complex proprioceptive-coordinative training program on soccer performance in prepubertal boys aged 10-11 years. J Strength Cond Res 33(5): 1380-1393, 2019-The aim was to examine the effects of a series of on-field proprioceptive-coordinative (P-C) exercises on motor performance (MP) in prepubertal soccer players. Fifty-three male soccer players aged 10.1-11.8 years were randomized among 2 experimental programs receiving P-C training (P-CT; n = 26) or regular training (RT; n = 27). A control group (C; n = 22) consisted of age-matched (10.3-11.9 years) cohorts not involved in any regular physical activity. Both experimental groups completed an identical 12-month comprehensive soccer program except training in P-CT was modified to substitute small-sided conditioning games with 24 multimode P-C exercises with modulated exercise intensity (every 8-9 weeks based on predicted maximal heart rate [HRmax]). Pre-, peri-, and posttraining measures included anthropometry and 5 tests assessing soccer-specific MP: movement rhythm (turning the ball backwards-T1), motor adaptation (running with the ball around poles-T2), spatial orientation (running to sequentially numbered balls-T3), balance (single-leg static balance-T4), and kinesthetic differentiation of movement (landing the ball on a 2 × 2 m sector-T5). Repeated-measures analysis of variance revealed no significance between-group differences for age, anthropometry, and body-fat percentage at baseline. Significant main effects for group (P-CT vs. RT) were found in all tests (T1-T5) and main effects for time (group P-CT) in T3-T5, whereas a significant group × time interaction was observed only in T4 (F = 2.98, p = 0.0204). Post hoc tests indicated that P-CT attained significantly better results than RT at peritraining (by 26.4%; p < 0.01) and posttraining (by 31.9%, p < 0.01). Modulated exercise intensity had little effect on soccer performance (T1-T3, T5). Based on the results, it is recommended that the training of young soccer players be supplemented with the bilateral balance exercises and games used in the study. Furthermore, the suitability of monitoring HR in P-C exercises targeting the analyzed MP skills is questionable.