Table Info

Table 1.

The 8-week of the soccer-specific training program: Fitness elements

Week	Aerobic/Anaerobic Endurance (sessions)	Strength	Speed-Quickness-Agility	Flexibility (Dynamic/Static)
1	2 Con (60–70% MHR); 1 Fartlek (60–75% MHR)	2 max Strength circuit sessions (60–70% 1RM)	2 Agility sessions (low intensity: technique)	Warm-up: dynamic Cool down: static + 3 specific sessions
2	1 Con (75% MHR); 2 Fartlek (60–80% MHR); 1 MI interval (85% MHR); 1 Friendly match	2 max Strength circuit sessions (65–75% 1RM)	2 Agility sessions (low intensity: technique)	Warm-up: dynamic Cool down: static + 3 specific sessions
3	1 Fartlek (60–85% MHR); 2 MI intervals (85% MHR); 1 HI interval (100% MHR); 2 Friendly matches	2 max Strength circuit sessions (70–90% 1RM)	2 Quickness-Agility sessions (mid intensity: technique)	Warm-up: dynamic Cool down: static + 3 specific sessions
4	1 HI Fartlek (70-85% MHR); 1 HI interval (95% MHR); 1 Anaerobic endurance (85% MHR); 1 Friendly match	1 max Strength (~85% 1RM); 1 plyometric session	1 Speed, 1 Quickness, 1 Agility sessions	Warm-up: dynamic Cool down: static + 3 specific sessions
5	1 HI interval (85% MHR); 1 Anaerobic endurance (80% MHR); 2 Friendly matches	1 circuit Strength (~85% 1RM); 2 plyometric sessions	1 Speed, 1 Quickness, 1 Agility sessions	Warm-up: dynamic Cool down: static + 3 specific sessions
6	1 HI interval (95% MHR); 1 Anaerobic endurance (85% MHR); 1 Friendly match	1 circuit Strength (~80% 1RM); 2 plyometric sessions	1 Speed, 1 Quickness, 1 Agility sessions	Warm-up: dynamic Cool down: static + 2 specific sessions
7	1 MI interval (80% MHR); 1 Anaerobic endurance (80% MHR); 1 Friendly match	2 plyometric sessions	2 Speed, 1 Quickness sessions	Warm-up: dynamic Cool down: static + 1 specific session
8	1 Short anaerobic endurance (80% MHR); 1 Short HI interval (95% MHR)	1 plyometric session	2 Speed, 1 Agility sessions	Warm-up: dynamic Cool down: static + 1 specific session

MHR: maximum heart rate; Con: continuous with tempo; MI: moderate intensity; HI: high intensity; 1RM: one-rep max

Declarations

Acknowledgments

The authors would like to thank the coaching teams’ members for their excellent collaboration and support throughout the study period. The excellent cooperation of the participants and their parents is strongly appreciated.

Author contributions

MH: Conceptualization, Methodology, Investigation, Data curation, Formal analysis, Writing—original draft, Writing—review & editing, Project administration. EC and NZ: Data curation, Validation, Writing—review & editing. All authors read and approved the submitted version.

Conflicts of interest

The authors declare that they have no conflicts of interest.

Ethical approval

The study conforms with the Code of Ethics of the World Medical Association (Declaration of Helsinki, 1964) and it was approved by the Institutional Research Ethics Committee (REC-010712).

Consent to participate

Written informed consent to participate in the study was obtained prior to any assessment from all participants and their parents.

Consent to publication

Not applicable.

Availability of data and materials

The raw data supporting the conclusions of this manuscript will be made available by the authors, without undue reservation, to any qualified researcher.

Funding

Not applicable.

Copyright

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