Can someone help point me in the direction of guidelines for increasing the Volume and Intensity of Speed-work(for Sprint in football/soccer) in 4+4 weeks ?.How much should the Speed work vary in every microcycle?
according to modern periodization scheme, the parameters that can be changed to create the periodization are:
A. volume (setsXreps), of each bodypart/ motor pattern/ whole body
B. intensity measured as 1RM percentage
C. density which is AXB divided by time of workout.
D. Motor Pattern learning - new, complex excersize/ that require learning, are more intense in the D category, and must be less intense in the others.
the basic periodization goes:
(4 is greater then 3, not nesscerily by the same factor as 3 from 2.)
A | B | C | D
2 | 2 | 3 | 4
4 | 3 | 2 | 3
3 | 4 | 4 | 2
1 | 1 | 1 | 1
(every 4 weeks is a cycle, you change your exercise and thus the D column is descending linearly, the 4th week is a taper week)
you should change the exercises in the accomulation phase of you program (pre-season)
also note note that you can have a different cycling approach to each bodypart/ motor pattern and to the toatl work, simultanously.
thats realy the basic russian scheme, and from here you can change anything. cycle length, waving of parameters, the jumps in parameter changes, etc
check out charlie francis