In order to develop an optimal training microcycle, a series of aspects must be taken into account for each of the days that make it up. Below, we explain which ones you should follow for microcycle MD-4, i.e. the strength day. 

Among the many parameters that are considered for the preparation of the training sessions on MD-4, we would like to highlight the following: 

1. The type of contraction

The type of contraction refers to the type of actions and conditional requirements that occur in the tasks. In this case, strength, i.e. short, but very intense and continuous actions of pushing off, braking, acceleration, etc. Therefore, we should aim for sets of between 2 and 5 minutes with short breaks. 

Image 1. Example of a reduced game in which there are high demands of accelerations, decelerations, starts, breaking and changes of direction. Source: MBP 

2. Density of players and spaces

We are referring to the density of players, which will be decisive in order to respect the dynamics of the task. In this case, as they are intensive dynamics, the number of players should range from 1v1 to 5v5, therefore, the spaces to be used should be adjusted to this – reduced and small. 

Image 2. The 5 types of spaces that MBP defines to the different training tasks. Source: MBP 

3. Typology of didactic strategies

Having the previous parameters in mind, the most recommended didactic strategies for the strength day will be co-ordination circuits, rondos, analytical exercises, chained opposition games, possession games, positional games, reduced games and real conditioned games, as they allow the use of less players and smaller or reduced spaces. 

Image 3. Example of a positional game of advantages that can be used in the tension day. Source: MBP 

4. Type of recovery

This refers to the rest time to give the optimal recovery in each of the tasks and repetitions. In this case, the recovery should not be complete, but very short because the working sets will also be very short. For example, in 4-minute sets of reduced positional games we could use a 1 minute rest period between sets. 

5. Duration of the session

The total duration of the session on MD-4 should be between 70 and 80 minutes, as the work will be very continuous, with very short breaks and high intensities in the sets and repetitions. However, coming from a full rest day (MD+2) and being the stimulation phase of the microcycle, it will allow us to put high conditional values on the players. 

Therefore, in order to design appropriate training microcycles, it is essential to understand what parameters they are composed of and how to respect them so that the training levels are optimal for the players’ performance. 

Would you like to learn more about high performance training? 

In the Online Master in High Performance you will learn in a comprehensive and complete way a training method of tactical preference, which will allow you to deeply understand all the structures of high performance football. 

You will apply the basics of structured training and its relationship with the Individual Fundamentals by Position (IFP) and you will discover how to train the team from complex thinking, relating it to the Universal Collective Fundamentals and the Line Group Fundamentals.