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The G‐Code
Keeper Skool Presents:
The G-Code ™
Unlocking The Scientific Secrets To Goalkeeping Success
Email: jstevanja@gmail.com
Disclaimer: All information contained within the pages of this document are based on the author’s views of training prescriptions as developed over
many years of practice and testing. Keeper Skool, nor John Stevanja take any responsibility for any negligent misuse of the information presented.
Use of any technique or training prescription outlined within these pages is taken at your own risk. Always seek medical advice before commencing
any serious training programs.
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Introduction ........................................................................................................................................................................... 9
Chapter 1 ............................................................................................................................................................................ 11
Chapter 2 ............................................................................................................................................................................ 18
2.5 Why Low-Carbohydrate Diets are the Dumps for Competitive Goalkeepers ..................................................................... 25
Chapter 4 ............................................................................................................................................................................ 29
4.3 Protein, Leucine & Carbohydrates for Awesome Goalkeeping Strength Gains & Recovery ................................................ 32
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5.1 Get The Most Out Of Your Moo! The Power of Calcium, Especially for Girl Goalkeepers .................................................. 33
Chapter 6 ............................................................................................................................................................................ 38
6.2 Cool Down With Some Great Guidelines for Goalkeeping Fluid Intake ............................................................................ 39
Chapter 7 ............................................................................................................................................................................ 42
7.2 Start Your Goalkeeping Aerobic Fitness Journey With Eazy F.I.T.T ................................................................................ 42
7.10 The Double Hit: Strength Training To Maximize Your Goalkeeping Strength & Aerobic Power! ........................................ 49
7.11 Keep It Short, Sharp & Super Intense With Interval Training ......................................................................................... 51
Chapter 8 ............................................................................................................................................................................ 52
8.4 Why Muscles Fatigue? And What Does It Mean For The Competitive Goalkeeper? .......................................................... 54
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Chapter 9 ............................................................................................................................................................................ 62
9.1 Great Goalkeepers Plan Ahead: How to Create a Periodized Plan for Super Goalkeeping Performance! ............................ 62
9.2 What is Overcompensation and How It Can Help Boost the Competitive Goalkeepers Performance? ................................ 63
9.3 Smart Goalkeepers Who Want To Reach Their Best...Plan For Years! ............................................................................ 63
Chapter 10 .......................................................................................................................................................................... 71
10.1 Super Strength & Power: Maximizing the Goalkeepers Performance with Steel! ............................................................. 71
10.4 Out of Time? Single Sets Are Powerful Strength Builders For On The Go Goalkeepers! .................................................. 74
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10.8 Getting Lean & Mean: Maximizing Muscle Growth for Great Goalkeeping Gains ............................................................ 78
Chapter 11 .......................................................................................................................................................................... 81
11.7 Great Goalkeeper Sessions You Can Utilize to Maximize Goalkeeping Power ............................................................... 87
11.9 Using Speed Training To Blast Your Goalkeeping Performance into the Stratosphere! .................................................... 88
Chapter 12 .......................................................................................................................................................................... 90
12.1 Train To Be The Best Goalkeeper You Can Be…But Don’t Overtrain! ........................................................................... 90
12.6 5 Best Recovery Methods for the Hard Working Competitive Goalkeeper ...................................................................... 94
Conclusion .......................................................................................................................................................................... 96
References ......................................................................................................................................................................... 99
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Acknowledgements
I should call this part of the e-book my obituary, because these things always sound like I’m not going to be
around here for long! Seriously, this project would have never been created without people who instilled
passion for the art of goalkeeping within me. These people contributed, and still contribute today, to my
constant development, and I am forever grateful.
This e-book is dedicated to all of my early goalkeeper mentors, who taught me how to think outside of the
square and who showed me that goalkeeping was not just a passing enjoyment, but a powerful tool for
change. The first people to introduce me to the art of goalkeeping were my dad and mum. I distinctly
remember at the pint size age of 5 years, wrapping my little hand around dad’s long index finger as he led
me to Western Suburbs Juniors at Concord in the inner-western suburbs of Sydney to play football. Dad
was always there to barrack wildly for me, to push me to be better, and I’ll never forget you… we miss you
deeply. Mum has been my shoulder forever, whenever I needed support and encouragement you have
been there for me, you’re a great mum and friend.
To my beautiful partner and best friend Liz, for providing me with our “Little Light” Lucia, I’m forever
indebted. Liz has put up with me for the better part of 11 years. She was my constant companion and
support as I tried to re-live my dream of playing professional football in England. She sat patiently (most
nights) as I trudged home from work and sat down to type this book and the Keeper Skool blog, because
she knew that I loved to give back to others. I thank you for the blessings you give me every day.
To my big brothers for always pushing me to go out and get it, maybe it will happen again one day soon, I
thank you for the sacrifices you made to see that I succeed. To my “other” big brothers Abraham and Tom,
your constant friendship and putting up with my “craziness” has always been much appreciated, I’m forever
grateful. Special mention to Tom, who is an all round class act, and who always found time, even in the
cold London rain and a maddening schedule, to cook for me, provide shelter and take shots at me in the
damp mud of Battersea Park.
At 12 years of age I was introduced to the man who shaped the careers of some of the best young soccer
players in Australia, his name is Veseljko “Chico” Vojnovic. Chico is someone whom I always considered a
father figure, a professional sports person to aspire to, and a generous and conscientious man who taught
me how to love the art and science of goalkeeping, I’m eternally grateful. I am also always grateful to
Farijah Dautbegovic of Dinamo Zagreb in Croatia, who really showed me what it means to be a remarkable
goalkeeper, and taught me that discipline in the art of goalkeeping is a great friend.
I would also like to thank Slavko Njegus who gave me a chance at Marconi Stallions in the old Australian
National Soccer League. Slavko is a great goalkeeping scholar and a legendary goalkeeper, who taught me
that football, is not just about what you do on the field, it extends to the compassion and patience you
provide off the field to anyone you meet. Lastly, but certainly not least, the G-Code is dedicated to all the
faceless goalkeepers from around the globe, who write to me often to provide encouragement to keep on
posting the best in goalkeeper science at Keeper Skool blog, this e-book could never have been endeavored
without you.
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Introduction
Goalkeepers comprise 1/11th of a football team on the field. 0.091% does not seem like much, only a minor
percentage, but it is really a very significant number. If you think of goalkeeping in light of the 80/20
principle, then you can begin to realize why goalkeeping is so remarkable. The 80/20 principle states that
80% of the work is done by 20% of the participants involved. That same small 20% is important when it
comes to the science of goalkeeping. Let me explain. In the field of competition, goalkeepers will have to
command their defense, be able to kick the ball for distance, throw the ball for distance, understand angles,
defend their goal from attack, and create play to help with attack, plus an infinite amount of other
scenarios. Yes, goalkeepers do a whole lot of work, but only incrementally, and only for short periods during
a 90 minute match. Those same small actions, although tiny, can actually create a landslide difference in
how a competitive football game pans out.
The art of goalkeeping is a fine balance of enigma and stigma, and I believe one of the most taxing
positions on the field. Not only must a goalkeeper have superior mental capabilities, they must also train
intensely. Goalkeeper training is different. The more I have analyzed the specificity of the role of a
competitive goalkeeper; I have begun to understand that goalkeepers need scientific prescriptions that
differ widely from any other position on the football field. If you are looking for a complete answer that will
miraculously change your goalkeeping ability, this is definitely not the book for you. What I have presented
in the G-Code are snippets of scientific fact, some you may have read before, others you may have never
encountered.
Remember the 80/20 rule? The small incremental training prescriptions that you take away from this book,
will hopefully turn into a tidal shift in the way you not only play the position of a competitive goalkeeper,
but how you live your life. What I decided to do with the G-code was take some of the best entries of our
Keeper Skool blog and some of the most relevant and tested scientific principles in regards to the
competitive athlete, and presented it as one holistic guide for the competitive goalkeeper. I hope you enjoy
this dialogue as much as I have passionately enjoyed creating it for you.
John Stevanja
Keeper Skool
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The best way to get an understanding of the scientific facts we present in the G-Code is to read it section
by section. I tried to make the book a natural progression that showed the evolution of a goalkeeper from a
junior athlete to more senior goalkeeping training principles.
Training principles are constantly evolving, though what are presented in each section of this e-book involve
solid scientific training principles that have been well documented over many years of testing. We cite many
scientific sources, and the best advice I can give you regarding the contents of the G-Code is to test what is
presented within its pages for yourself. Not all training principles are effective for you, and the only way to
know that the guidelines presented within the G-Code are relevant to you is to test vigorously. Like the
Wright brothers said “If at first you don’t succeed, then try, try again”. The G-Code is in no way a guarantee
of success, it is what you apply to the training principles outlined that will determine your success as a
competitive goalkeeper.
Many people email me regularly with advice on goalkeeper specific exercises they can utilize to be a more
effective goalkeeper. There are literally hundreds of different exercises in thousands of offline and online
publications that you can utilize. You may find that there are no specific examples of exercises that are
listed within the pages of the G-Code, I apologize for this. The intent of this work is to provide you with the
fundamental prescriptions rather than the specific tools used. I have always believed that a goalkeeper
should understand the fundamentals or the basic science behind different training principles before
adopting a training technique.
If you do not understand some of the terminology we have utilized within the G-Code, please don’t be
worried, it has taken me literally 22 years of training and constant research to come up with a summary of
what I have learnt or have been taught as a competitive goalkeeper and fitness instructor. With that said, I
don’t expect you to understand every training principle or concept overnight. Like all things, becoming a
better goalkeeper takes time and practice, hopefully some of the insights reviewed in the G-Code will help
you get to whatever level you need to be at with a more structured and calculated progression.
If at any point you have questions or concerns, it will be my utmost pleasure to help you; all you have to do
is email me at ANY time.
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Chapter
1
Chapter 1
Sports science is not a new fad; it’s been around for millennia, ever since the ancient Greeks would swallow
iron to get them thinking they were super strong. It does not have to be that drastic. Fundamental sports
science is complex, and goalkeeping in itself is quite a complex position. How do we train a junior
goalkeeper to maximize performance? It’s a hard question to answer without delving into the science and
anatomy of a young goalkeeper. Apart from the unique demands of goalkeeping from a technical
perspective, we must never forget that our children training to be junior goalkeepers will have very specific
exercise needs. Aerobic exercise should form the basis for junior goalkeeper development and act as an
entry point into the basics of goalkeeping.
Following is a scientific analysis into the anatomy of a junior goalkeeper and points to the fundamentals of
structured activity prescription. Now we throw around some technical jargon (we have derived much of the
following critical information from scientific journals) but don’t be phased by it. Most of the following points
are extremely straight forward and act as a guide to the genetic make-up of a junior athlete and how we
can create a better training environment for the junior goalkeeper specifically.
Running is fundamental to forming a base for the junior goalkeeper. The heart rate of a junior goalkeeper
of 13-14 years for example slows to 78 bpm (beats per minute) as they develop. Younger children tend to
have a very strong heart rate. Children tend to work at a higher heart rate at sub maximal levels compared
to that of adults. Young children have a cardiac output that is approximately 1-3 liters per minute less than
adults at any given sub maximal workload. This means that children tend to work harder during physical
activity, which effects how we structure exercise for the junior goalkeeper.
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How do we measure the heart rate of a junior goalkeeper? The formula is pretty simple and is shown in the
following table:
Therefore, the heart rate training zone for a junior goalkeeper would be calculated as follows:
The target heart rate zone for this 13 year old goalkeeper would be between 161.85 to 187.65
Therefore, the above example shows the maximum heart rate of a junior goalkeeper working at 65% of
their maximum heart rate, and correspondingly 85% of their maximum heart rate. The above formula is a
simple tool for goalkeeper trainers and parents of young goalkeepers to measure the aerobic performance
of their junior goalkeeper.
Junior goalkeepers also extract larger volumes of oxygen than adult goalkeepers. This means that during
humid conditions the ability for children to decrease their core body temperature is limited. The junior
goalkeeper trainer must always be aware of limiting the duration of exercise in hot or humid conditions.
Conversely in cold environment children tend to lose heat at a fast rate. Therefore, goalkeeper trainers (and
mum’s and dad’s training their young goalkeepers) need to be aware of the need for a good warm-up
session prior to commencing goalkeeper training.
Junior goalkeepers and children in general have a relatively low blood pressure [100/70 MMHg for a 10 year
old, for example]. One very important factor in measuring junior goalkeeping performance is VO2 Max,
which is the measure of maximum oxygen consumption. Now, measuring the VO2 Max is no easy feat
without some very heavy duty scientific equipment, or possibly kidnapping a sports scientist from the local
university! So how can the goalkeeper get a very fundamental understanding of their Vo2Max? Here is a
great way to measure your VO2 Max at home or on the training field:
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The Cooper 12 Minute Test is an awesome way to gauge not only the goalkeeper’s aerobic
fitness, but also their VO2 Max. With the Cooper 12 minute test the goalkeeper will run 12 minutes
all out on a 400 meter track or treadmill. Here is a great little formula you can use:
This means that if the goalkeeper ran 2 km we would have the following VO2 Max:
Remember that the above value is only a predictive indicator, and another good way is for your GP
to measure your HDL & LDL blood readings. The above results cannot be as decisive as
measurements taken by a sports scientist under lab conditions. Also, The Cooper 12 minute test is
probably best utilized for senior more aerobically developed goalkeepers with years of training
experience, but it does give a good general gauge for the junior competitive goalkeeper as well.
Following are some important factors in determining the maximum oxygen consumption of junior
goalkeepers:
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Sodium is an
S a importantt mineral an nd forms part of a powe erful metabo
olic reaction
n in the hum
man body th
hat
e
enables thee human muscles
m to work at th heir maximu um. The ju unior goalke eeper has lower sodiuum
c
concentratio
ons than adu ults. Therefoore, a child’ss body preserves more sodium whiich has impllications when
planning fluiid and electrrolyte replen
nishment in hot
h conditionns.
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Research has shown that a 6 year old child running at a speed of 10 km/h will expend 20% more energy
than a 16 year old child exercising at the same speed (Batman P. et al.). Therefore, junior goalkeeper
trainers need to be aware of the intensities that we train our young goalkeepers. Another critical factor
when training children is the time it takes for a child’s body to acclimatize to heat. Research has shown that
it takes a child’s body at least 14 days to acclimatize to hot and dry conditions; therefore junior goalkeepers
should set their own pace during physical activity and be monitored extensively by a goalkeeper trainer.
It is necessary to be cautious with overuse injuries and avoid high repetition activity exercises and
prolonged jumping. This point resonates to the fact that goalkeeper training, especially for the junior
goalkeeper, should be structured over a shorter time frame. Bone problems at an early age for children can
cause permanent deformity in the bones. Another important point in relation to bone development is that
bones tend to grow faster than muscles during growth spurts. Junior goalkeepers need to avoid forced
flexibility (range of movement about the joints). Also, ballistic activity such as prolonged sprinting should be
avoided as both of the aforementioned activities can increase the risk of muscle tears.
When your junior goalkeeper complains of pains during the training season they may be suffering from
growing pains. Think it’s an old wives tale? Growing pains are real! Growing pains eventuate from a
discrepancy between bone length and muscle length. Junior goalkeeper trainers should take extra care
when training their goalkeepers through this period of growth. Gentle massage is a very good way of
helping to ease the growing pain for junior goalkeepers, and parents should get involved with helping
massage your child after training sessions. Actually, massage should be a pivotal part of a junior
goalkeepers training regime. If growing pain is prolonged or persistent, then a parent should consult a
pediatric specialist (specializes in child development). Pediatric specialists can assess whether there has
been any skeletal damage to the young goalkeeper.
Following are some of the more prominent conditions that can eventuate from bone damage:
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Osg
good Schlatters & Severs
S Dissease:
Sch
heurmann
ns Diseasee & Spond
dylolysis::
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Short & Sw
weet Is Best
B
• Goaalkeeper exerrcise sessionss should be shhort (15-20 minutes)
m blockss of
struuctured activitty, with 30 minnutes of free play
p and ball work.
w
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Chap
pter
2
2
Chapter 2
Training Staatus
• Traained muscless hold a greateer amount of glycogen
g whicch can be useed effectively
durring a 90 minuute game, or anya long enduurance event. One study shhowed that
there is a significcant increase in different fuuel stores over 5 months off heavy
resistance traininng. In the testt, Glycogen inncreased by up to 32%, which shows
the importance of o carbohydrate as a sourcee of energy during intense exercise.
(Baatman P., 2001)
Dieetary Intaake:
• Goaalkeepers who do not conssume efficientt amounts of carbohydrates
c s will rapidly
depplete their muscle and liverr glycogen stoores, which caan lead to pooor
perrformance. In fact, not conssuming the rigght balance off carbohydratees 2-3 days
beffore a game will
w hinder perfformance connsiderably.
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Tim
me & Tyype Yourr Carbohydrates Right:
• Gluucose and muuscle insulin seensitivity is heeightened thee first two hourrs after
exeercise. Therefoore to increasse and maintaain muscle glyycogen storess, the
commpetitive goalkeeper will neeed to ingest moderate to high
h Glycaem mic Index (GI)
foods to enhancee muscle glyccogen stores thus t maintaining maximum m muscle
perrformance.
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General Sports Activity <60 minutes a day or unlimited low 5-7 g/kg/day
intensity
Prior Moderate/ Prolonged 1-4 g/kg for 1-4 hrs pre exercise
Exercise
Source: FIA Nutrition & Weight Management Handbook, Richmond W (et al.) 2001
Here are 5 key steps behind the modified carbohydrate loading process:
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5. 2 bananas
Carbohydrates are a must for the competitive goalkeeper; just as little as 50g can help refuel
muscle glycogen stores after intense goalkeeping activity. Loading your carbohydrates correctly
during the training week will allow you to maximize performance on a consistent basis.
Carbohydrates are also great for stimulating the brain. So when you think about having a
caffeine fix (which can help by the way) to wake you up in the morning, try carbohydrates
instead.
The above list is far from exhaustive, and the above quantities are equivalent to 50g of carbohydrate more
than enough to power up your muscles for maximum goalkeeping performance.
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Following are great carbohydrate loading strategies for the competitive goalkeeper to utilize. These points
will help you fuel muscle glycogen stores during a competitive match:
Pre-Event Meal: Go for low GI foods 2 hours before an event. Low GI foods are released slowly
and will help fuel performance longer during a competitive match. Good sources of low GI foods
include, Basmati rice and pasta for example
During The Game: Most studies point to high GI foods during competitive play, especially for
events lasting over 90 minutes. For goalkeepers, there should be an emphasis on high GI snacks
during competition to help fuel performance and help enhance muscle glycogen stores.
After The Game: High Glycaemic Index foods after an intense training session should be
consumed to refuel muscle glycogen stores. Muscles are most sensitive to blood glucose the first
hour after exercise.
Just because you have loaded your carbohydrates throughout the training week, does not entail
that you do not work to maintain energy levels before, during and after games. Goalkeepers need
to keep muscle glycogen stores to a maximum, and the above guide is a very good prescription for
the goalkeeper to utilize during game periods.
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An interesting study by Kirkendall, D.T. (2004) looks at some pivotal points for maximum performance as
follows:
1. Because so much of the running in soccer is at less than maximal sprinting speed, creatine
supplementation likely provides no benefit to match performance.
2. Overwhelming evidence proves that a diet rich in carbohydrates can fill muscles with
glycogen, and glycogen is critical to optimal performance in soccer.
3. Soccer players’ diets, especially in the days before hard training or competition, should
include 8-10 grams of carbohydrate per kilogram of body weight (3.5-4.5 g/lb). Cereals,
fruits, vegetables, breads, and pasta are good sources of carbohydrates.
4. Refueling of muscle with carbohydrates should begin as soon as possible following a match
or a strenuous training session.
5. Inadequate replacement of fluids lost in sweat can lead to poor soccer performance and
heat illness. Players should aim to drink enough during training sessions and matches so
that their body weights after play are within about 1 kg (2.2 lb) of their starting weights.
6. For a light workout or an easy match, especially when the weather is cool, water can be an
adequate fluid replacement, if enough is ingested. But when play is strenuous and the
weather is hot, carbohydrate-electrolyte sports drinks do a better job of maintaining body
fluids.
Now the above list does give a pretty concise overview of all the essential elements of goalkeeping success.
One of the key features of this study was the use of carbohydrate to enhance muscle glycogen in the
working muscle to maximize soccer performance. Another great study by Roy, B.D. (et. al. 2001) titled
Macronutrient Intake and Whole Body Protein Metabolism Following Resistance Exercise,
pointed to the fact that both a carbohydrate supplement and a supplement of mixed composition of
carbohydrates, protein and fat, lead to an increase in plasma insulin levels and glucose following resistance
training exercise.
These supplements helped increase total body protein synthesis. The protein supplement alone showed
significant levels of leucine oxidation 4 hours after resistance training exercise. Therefore, high protein diets
can help a goalkeeper increase strength, and power performance, possibly during a prolonged two-three
hour training session. But on the other hand, during 90 minutes of competition a high carbohydrate diet will
help fuel performance better because of the short bursts of activity associated with the goalkeepers position
that stimulate glycogen consumption.
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2.5 Why Low-Carbohydrate Diets are the Dumps for Competitive Goalkeepers
Low carbohydrate diets and athletic endeavors just don’t go hand in hand, it doesn’t make sense. Increased
training intensities require increased glycogen replenishment for the competitive goalkeeper. It’s a simple
rule as stated previously, that entails the right balance of carbohydrates, and increased consumption post,
during and after competition that will help the competitive goalkeeper get the most out of their training
sessions and games. Following was a very strong study that pointed to the need for competitive athletes to
increase their consumption of carbohydrates:
Carrithers JA (et. al. Journal of Applied Physiology 2000) in the study "Effects of Post exercise
Carbohydrate-Protein Feedings on Muscle Glycogen Restoration" gave the following research
findings for the performance of competitive athletes in regards to carbohydrates for performance:
1. Carbohydrate is the fuel required to restore muscle glycogen levels in an athlete post event.
2. Protein or amino acid mixes included with carbohydrates do not enhance muscle glycogen
stores post event, but help to increase the repair of muscle damage.
3. Timing is important in replacement of glycogen stores. Immediately after training one gram/kg
body wt of liquid or solid carbohydrate should be consumed.
4. The white blood cells that initiate repair of the damaged muscle tissue also use glucose for
their major source of fuel.
5. Recovery after competition does not just involve muscle glycogen stores; it also addresses
replacing fluid and electrolytes lost in sweat and repair of damage.
Another important point in regards to low carbohydrate consumption for competitive goalkeepers is that it
affects your other most important muscle…the brain! Time and time again, it has been proven that a low
carbohydrate diet will affect your mental alertness; increase the effects of overtraining (which can lead to
depression in serious cases) and increase the amount of energy you have to push your goalkeeping abilities
to serious heights. Keep carbohydrates as a close personal friend in your goalkeeping arsenal at all times.
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Chapter
3
Fats & Metabolism
Basal (Resting) Metabolic Rate (BMR) is the measure of energy expenditure under complete rest with
digestion, stress and other factors unaffected (Richmond W. FIA, 2001). Physical activity is the main
proponent of facilitating weight control as it increases total energy expenditure, helps to maintain or
increase BMR, protects muscle mass and facilitates changes in enzymes that control fat metabolism.
Burning calories from goalkeeping activity will be high and prolonged, as calorie expenditure is usually
cumulative depending on how long and how intense the exercise is. Rhythmic exercises such as sprinting
utilize high levels of energy, as does strength training on a restricted diet. Many scientists are tossing and
turning about the utilization of strength training and its effect on BMR.
Goalkeeping activity should include strength training as it does help to burn calories at rest. Aerobic
activities are also important for a goalkeeper to increase their metabolic rate. Therefore, both intense
strength and cardiovascular type activities will help stave off fat for a prolonged period for competitive
goalkeepers. That's my two cents, but scientific findings have shown that restricted calorie diets are
detrimental for competitive athletes in regards to training and performance. Here are some guidelines that
can be utilized by competitive goalkeepers:
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1. Weight loss should be gradual
2. Enough calories need to be utilized for energy and enhanced performance
3. L-carnitine is important for mitochondrial transports of fat from adipose cells
4. Chromium balance important for muscle growth and body fat control
5. High fiber and complex carbohydrate diets are preferable to maintain performance
6. Omega 3 fatty acids are important for insulin metabolism
7. Weight training is necessary for the maintenance of lean muscle mass
8. Regular training boosts basal metabolic rate (Source: Richmond, W. 2001)
Therefore we can see that strength training is needed to maintain lean muscle mass and to help burn fat for
the competitive goalkeeper to power performance all year round. Strength training will also help burn fat at
rest.
1. LDL (Low Density Lipoproteins): This type of cholesterol is considered bad cholesterol. LDL
has a tendency to stick to arterial walls (i.e. your arteries). LDL deposits cholesterol onto the
arterial walls and creates deterioration and narrowing of the arteries.
2. HDL (High Density Lipoproteins): HDL is good cholesterol which acts as a scavenger that
removes HDL from the arterial walls and transports it back to the liver where it is mixed with bile
and excreted through the intestinal tract.
Cholesterol can be passed down from generation to generation. So, do not think that increased levels of
cholesterol are just about the food you consume. Cholesterol can be hereditary, and increased levels of
stress can also cause cholesterol to rise.
Having analyzed the above, it is not to say that you should go out and consume a diet rich in good
cholesterol either, many people can be sensitive to any cholesterol such as those with symptoms of
coronary heart disease, or a family disposition of heart diseases.
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The two best sources of healthy fats that will help reduce LDL cholesterol, reduce high blood pressure,
blood clotting and the immune system in general are detailed below. We will also describe some of the best
natural fat burners you can use at home in your every day cooking.
1. Mono-unsaturated Fatty Acids (MUFA): Found in olive oil, peanut oil, canola oil, nuts and
avocado.
2. Polyunsaturated Fatty Acids “Essential Fatty Acids” (PUFA): Omega 6 and Omega 3 fatty
acids are obtained from foods such as tuna, salmon, mackerel, linseed oil, canola oil, and
soybean oil.
Not all fats are bad for you. We typically see overweight or obese people on TV in Western society and
think that all fats are bad. “Healthy fats” are a great addition to any goalkeepers training plan, so long
as they make up a very small proportion of the recommended dietary intake. Diets that consist of
Mediterranean and Asian cuisine are the best ways for goalkeepers to help stave off fat and increase
performance. Stay away from burgers and French fries at all costs; you’re body will thank you for it with
awesome goalkeeping performances.
Richmond W et al., 2001 points to some great hot food sources that will help metabolize fat:
Supplements manufacturers tout the thermogenic (fat burning) effects of pills such as ephedrine (which
are now banned) and other hydroxy citric acid supplements as the best way to burn fat “quickly”. In
fact, there is no real way to burn fat “quickly” other than good doses of aerobic work at sub maximal
intensities (usually 60-70& of your Maximal Heart Rate).
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Chapter
4
Chapter 4
The power of protein supplementation for any competitive athlete should never be underestimated. In
Onfact, protein Is
the Flip-side: supplementation is oneReally
Protein Supplementation of the best ways to enhance recovery of muscle during strenuous
Necessary?
exercise. This does not mean that you cannot also obtain the necessary amount of protein from natural
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and the competitive athlete in terms of protein requirements. Because the core focus for competitive
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goalkeeper.
occasion – such as endurance athletes who need between 1.2 and 2g of protein per kg of body weight per day, strength-
trained athletes who need between 1.2 and 1.7g, and adolescent athletes who need 2g per kg per day.
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We must not blur the lines between sedentary populations and athletes. Any competitive athlete who trains
intensely day in, day out will require supplementation of protein, and only then, alongside a nutrition plan
full of goodies. Goalkeepers for example, who train every day, 2 times per day would possibly need extra
protein. Never forget that protein can be sourced from natural foods, but, increased metabolic demands can
entail that an athlete needs to consume a little extra to keep their muscles functioning at peak levels.
On the surface, these statements may be aimed at professional athletes, for whom small
differences could yield results in competition. But it said:” It’s just as easy for recreational
athletes to succumb to marketing hype. But not all the claims on protein bars can be
substantiated.”
Hype, got to love it. I get a little jaded every time I read my Muscle & Fitness magazine at home with the
Mrs. before bed. Reading it becomes a roller coaster of pleasure and pain. For example, a great article on
protein from natural sources such as eggs...usually followed by "GET HUGE WITH SUPER MUSCLE PROTIEN
POWDER”. Got the picture? Natural athlete advocates like Tom Venuto for example seem to "hate" the hype
associated with fitness magazines. He has every right to do so, I kind of do too. Some of these magazines
have great articles, but they are a marketing hub for nutritional supplement companies.
Yes, the nutritional supplement game is unscrupulous. No super genetic pill or dietary voodoo spell is going
to make you a super athlete. Great ability comes from extremely hard work, and then some. Again, protein
bars and powders are for serious athletes, therefore there are many supplements that are fantastic for
those competing at a high level. Supplement companies need to stop blurring the edges and hyping up the
supplements they provide consumers. Here are some words of wisdom for anyone reading The G-Code. Eat
well to play well, if you train intensely then supplements will help some, not all, and only incrementally.
Oh, I caught you guys yawning, huh? Ready to go into hibernation? Well, I'm here to tell you that we all
made some promises this year, you know the things we call "resolutions" for the New Year? So why is
everybody napping? Let's get resolute, with some fantastic foods for the competitive season ahead. Here is
a list of some of the leanest and meanest foods to getting you cut to shreds and creating a goalkeeper
colossus...are you ready?
1. Cutting Up: Turkey is the low fat bird. 225 grams provides roughly 45 (g) of protein and 2 (g)
of fat, compare that to lean beef and you get about 15 (g) of fat and an extra 117 calories. Get
gobbling, gobbling.
2. Big Mass Gains: Flank steak can help hard gainers add mass. Yes there is saturated fat (bad
fat) in flank steak, but small doses can benefit testosterone production. It is also dense in
creatine, iron and vitamin B12. Pack this sparingly (once a week) during strength training
program and you will gain some good mass.
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1. Cutting Up: Pollock (I don't know what is equivalent here in Australia) is low in fat, high in protein
and low in calories. Perfect food for getting ripped to shreds.
2. Big Mass Gains: Salmon is super saturated in Omega-3 fatty acids which are anti inflammatory,
help spare the loss of glutamine and increase the storage of glycogen. All of these factors boost
protein synthesis...which means you grow big time.
1. Cutting Up: Broccoli and Cauliflower are low in calories and provide indoles, which lower estrogen
levels in the body. Low Estrogen reduces the need for your body to store body fat. This means you
have the ability to get cut easily with your training regime.
2. Adding Mass: Peas and Corn are complex carbohydrates that have a whole heap of phytonutrients
and fiber. Add to this essential vitamins and minerals with a high calorie yield, you get a powerful
source of mass gain.
1. Cutting Up: I love strawberries. With only 50 calories per 150 g, strawberries are a great food for
getting cut. They are full of fiber; vitamin C and other nutrients which help fight against free
radicals after a hard work out.
2. Adding Mass: My parents had a fig tree in the backyard, and figs are a staple of the
Mediterranean diet. Figs contain benzaldehyde, a cancer fighting compound along with ficin a
digestive enzyme that aids protein digestion. 75 g of raisins mixed in your cereal or with slow
cooking oats provides 60 g of carbohydrates which is the best fuel for hungry muscles and heavy
performance.
Dinner is served, and with the above food choices you can really help benefit your training regime and take
it into warp drive for the coming season.
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4.3 Protein, Leucine & Carbohydrates for Awesome Goalkeeping Strength Gains & Recovery
Meat and potatoes were the diet in fashion for most professional footballers back in the 70's. Scientific
studies into advanced sports nutrition have meant that football players are generally faster and more
powerful today than ever before. High Protein diets such as the Atkins variety, has its place in nutrition for
sedentary people, but what about professional athletes? Many nutritionists point to carbohydrates as being
the culprit in fat gain, this might ring true for those who do not lead an active lifestyle. Athletes who are
competing at elite levels need carbohydrates as their main source of fuel. Protein does have a place in the
athlete’s diet, with recent scientific research that pointed to elite athletes like the 2003 World Cup winning
UK Rugby team, who utilized a high protein diet with reduced carbohydrates. Richmond, W. (Nutrition &
Weight Management, FIA 2001) points to the fact that utilization of protein depends on the duration of
exercise. At 120 minutes of high intensity exercise protease enzymes that break down protein as a source
of fuel are initiated. During high intensity exercise, carbohydrates are the most important fuel source for
competitive athletes.
Other studies have pointed to the use of protein supplements and their effect on increasing the amount of
the amino acid leucine in the body. Leucine helps with the growth and repair of muscle tissues, as well as
several other functions. A study by Roy, B.D. (et. al. 2001) titled Macronutrient Intake and Whole
Body Protein Metabolism Following Resistance Exercise, pointed to the fact that both a
carbohydrate supplement and a supplement of mixed composition of carbohydrates, protein and fat, lead to
an increase in plasma insulin levels and glucose following resistance training exercise. These supplements
helped increase total body protein synthesis. The protein supplement alone showed significant levels of
leucine oxidation 4 hours after resistance training exercise. Therefore, high protein diets can help a
goalkeeper increase strength, and power performance, possibly during a prolonged two-three hour training
session. But on the other hand, during 90 minutes of competition a high carbohydrate diet will help fuel
performance better because of the short bursts of activity associated with the position that stimulate
glycogen consumption.
Goalkeepers should be able to utilize a mixture of both low GI carbohydrates (mostly) to fuel intense
performance pregame, and a mixture of high GI carbohydrates and protein to synthesize muscle post game.
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Chapter
5
Chapter 5
5.1 Get The Most Out Of Your Moo! The Power of Calcium, Especially for Girl Goalkeepers
Calcium is one of the main minerals in the body. It is responsible for many pivotal functions in the body
especially in regards to muscle performance and in the development of bone. Depleted stores of calcium in
the bone are a result of poor dietary intake of calcium. For female athletes, the problem of decreased
calcium stores in the bones leads to the following problems:
Amenorrhea: This symptom appears to occur with sports that involve frequent high volume, high
intensity training sessions (such as goalkeeping). Female goalkeepers who train at high intensities may
experience rapid weight loss and also may have poor nutritional intake. Because of the high stress
involved in competitive goalkeeping (on the mind and body) some female goalkeepers may experience
low estrogen levels and also changes in their menstrual cycles.
Osteopenia: This symptom is caused by a lack of mineral and calcium content in the bone. The effect
of Osteopenia can be compounded by heavy exercise and the initial symptoms can be stress fractures.
Women goalkeepers need to be aware that the high intensity demands of goalkeeping along with poor
dietary intake of calcium can lead to the symptoms described above. Extra care should be taken to assure
that calcium intake is adequate. The Australian recommended dietary intake (please note, each country has
significantly different RDI prescriptions, this is just an example) guidelines for calcium show that women
should take in around 800 mg of calcium, while girls of around 12-15 years of age should be consuming
around 1000 mg of calcium.
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Weight bearing exercise is a great way of increasing bone mineral density in active people. Therefore,
goalkeeping is a great way to maintain strong healthy bones and enhance performance for men and women
alike. What must be considered with any weight bearing activity is that too much frequent high intensity
exercise can cause fatigue and degenerative diseases (as those mentioned previously) of the bone. When
there is an increase in workload for the competitive women goalkeeper, there should also be an emphasis
on maximizing calcium intake. Embleton P. (1998) suggests that people following a high protein diet may
need greater amounts of calcium intake. When a competitive goalkeeper does not take in calcium on high
protein diets, then the body is forced to draw on calcium reserves to regulate the acid developed from high
protein diets, which could lead to degenerative bone diseases, especially when the goalkeeper ages.
The best sources of iron come from meat products, but plant sources are also just as good. To increase
your dietary intake of Iron, you can gain 10-20% of your dietary intake from meat (Burke & Deakin, 1994).
Following are some of the highest sources of iron from the foods we eat to help any goalkeeper maximize
their iron intake:
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Above we’ve noted that liver is probably the best way to increase your Iron levels. How many of you love to
eat liver? Not me, that’s for sure. A great supplement that you can utilize is desiccated liver (Embleton, P.
1998). Created from beef liver (usually), desiccated liver is vacuum dried at very low temperatures, and
contain very low fat levels, as opposed to consuming saturated fats from red meats. Desiccated liver
contains high levels of B-complex vitamins, and up to 80% useable protein. This means you get tonnes of
energy to fuel your goalkeeping performance, without packing on harmful calories.
Richmond W, 2001 points to the best food sources from which you can derive antioxidants to help eradicate
free radicals. We will also point to the best sources of antioxidants and which foods they are derived from:
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Beta Carotene: Orange and yellow fruits, tomatoes, green leafy vegetables. You can find the highest
content of beta carotene in foods such as mango, spinach and sweet potato (highest value).
Vitamin C: Fruits and vegetables are the highest sources of vitamin C. You can find the highest values
of antioxidants in foods such as mango, orange juice and papaya (highest value).
Vitamin E: You can find Vitamin E mostly in oils, nuts and seeds. The highest values of vitamin E can be
found in food source such as sunflower seeds and wheat germ oil (highest value).
"Vitamin C is required for the synthesis of carnitine, the amino acid responsible for
transporting fatty acids into the cells to be oxidized (burned as fuel). Researchers found that
subjects with poor vitamin C status oxidized less fat than subjects with adequate vitamin C
status during a walking test.14 Similarly, subjects depleted of vitamin C who then underwent
two weeks of vitamin C supplementation (500 mg daily), were able to perform 10‐percent
more work during a 90‐minute walk.15"
Vitamin C can help you maximize your performance by aiding in fat-loss. Therefore, vitamin C can be looked
upon, based on the above study as a natural thermogenic which can help you maximize performance by
reducing your fat levels during exercise. No one likes an overweight Jimmy in goals, so throw some vitamin
C in your post and pre-season nutrition regime to help you burn fat and increase performance.
Feeling sore after an intense workout? Never underestimate the power of good food to provide rich
antioxidants to help the body fight free radical activity. Foods rich in antioxidant's can help muscles fight the
effects of catabolism and curb the effect of cell damage. This means that a competitive athlete can increase
their performance by reducing the effect of sore and tired muscles after intense activities. Following are
some powerful foods that contain high levels of antioxidants:
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A recent study in the journal Food Chemistry (Vol.97, pp. 137-150) outlined some of the best sources of
antioxidants:
"Interest in antioxidants as functional ingredients continues to grow, with sales said to be $2.7
billion ($2.25 billion) in the US in 2003, according to the Nutrition Business Journal. The top
sellers included vitamins C and E, catechins from green tea and soy isoflavones." The US seems
to have enormous growth in the use of antioxidants. Some of the best sources suggested by
the study showed that "...both the golden rod and artichoke had high radical scavenging in
most of the tests used, although the apple extract yield was higher (30 per cent of the raw dry
material) and had high efficiency in two of the antioxidant tests."
Now I don't really know about golden rod, but artichokes are a key ingredient in some Mediterranean
cuisine, especially Italian. Apples are a significant source of antioxidants, and the study also pointed to
strawberries. Green Tea has always been a favorite of mine, and really helps in thermogenesis (burning)
fat. So a good diet with a mixture of some of the above high antioxidant foods, can help you stay mean and
lean, and ready for your best on-field performance. Another great source of antioxidants is cherries and
cherry juice. A very recent study published by the University of Vermont tested the effects of the humble
cherry on muscle soreness and rejuvenating muscles during intense exercise. The test subjects performed
some muscle damaging exercise, with one group drinking a placebo and the other group drinking a cherry
juice concoction with apple juice added. Following was the results of the study:
"There was a significant difference in the degree of muscle strength loss between those
drinking the cherry juice blend and those taking the placebo juice. This fell by 22 percentage
points in those drinking the placebo juice, but only by four percentage points in those drinking
cherry juice. Muscle strength had slightly improved after 96 hours in those drinking cherry
juice. The degree of soreness differed little between the two groups, but the average pain
score was significantly less in those drinking cherry juice. Average pain scores came in at 3.2
for those drinking the placebo juice and 2.4 for those drinking cherry juice. Pain also peaked at
24 hours for those drinking cherry juice, but continued to increase for those on the placebo
juice for the subsequent 48 hours." (Source: Nachbur J. 2006)
Simple sugars in foods such as cherries allow for rapid muscle glycogen replenishment. This means that
cherries are a vitamin rich source of antioxidants, and a great way of repairing damaged muscles after
strenuous exercise.
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Chapter
6
Chapter 6
Pre Competition: Scientists point to hyper hydration as a way for competitive athletes to maximize their
fluid intake and perform better in their sporting events. Following is another fantastic overview to help a
goalkeeper maximize pre-game performance (Richmond W. et al 2001):
2. 4 and 1 hours before the event : 250 ml water should be taken every 10-15 minutes
3. 30-20 minutes prior to start: Another couple of glasses should be taken and bladder comfort
reached (varies between each player)
4. 15-20 minutes before an event: Take no more water. This time is needed for the stomach to
empty. Too much water in the stomach may cause cramping and inhibit proper breathing
During Competition: To accurately assess the amount of fluid necessary for hydration during an event,
the estimated hourly weight loss from a training session or competitive event should be divided into 10-15
minute intervals. This is shown in the table below:
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Weight Loss (kg) Time Between Water Fluid Consumption Total Fluid Per Hour Total Fluid Over 90
Breaks (mins) Each Break (mls) (mls) mins (mls)
3.6 No practice
Adapted from McArdle Katch & Katch Sports & Exercise Nutrition 1999 (Richmond W. et. Al 2001)
Post Exercise: Because glycogen stores have been depleted and electrolyte stores are in overload, the
goalkeeper should aim at moving around as much as possible so as not to intensify the metabolic wastes
that are loaded in the muscles. Goalkeepers should aim to re-hydrate immediately by sipping water to
reactivate the thirst response. Another good recommendation is that a competitive goalkeeper should aim
at drinking a few cups of water before eating and then start refueling their muscle glycogen stores by
taking in some quality sources of high GI carbohydrates. The re-hydration process should continue for 12
hours after a game.
6.2 Cool Down With Some Great Guidelines for Goalkeeping Fluid Intake
1. Try to replace 80% of fluid loss from sweat.
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The beauty of utilizing creatine is that it is a naturally occurring substance in the body, and is found in many
foods such as tuna and beef. Creatine monohydrate is the most popular source (I have used it many times
to power my goalkeeping performance levels). Utilizing creatine with your goalkeeper training allows you to
ultimately increase your lean muscle mass, and help avoid muscle catabolism. It also helps increase a
goalkeeper's performance in short bursts of activity for example, sprinting out to attack the ball. Creatine
hydrates the muscle with water, thus, creatine monohydrate. This ultimately helps fuel performance.
Where creatine works best (and this is why I believe it is the best supplement for competitive goalkeepers)
is in short intense periods of activities. This means diving for the ball, sprinting out to attack the ball,
sprinting and jumping to catch the ball, and in numerous other situations. I started using creatine when I
was 18, and I had continued using it up until now, because it has always been reliable, and I have felt
stronger and more powerful with my dives, kicking and all other aspects of my game. I always follow
instructions from the manufacturer (every manufacturer is different, of course), which basically involves a
loading phase of 20 to 30 grams a day for the first week and then 5-15 grams thereafter for about 6 weeks,
then a break for a week, with a reloading phase commencing again after that.
Coenzyme Q10 (CO Q10): I was reading through some of my favorite books in regards to nutrition and
stumbled across Coenzyme Q10. Just the name of it seemed otherworldly. What fascinated me was that
Coenzyme Q10 is a vitamin, and it has the ability to power up mitochondria (power stores found in your
muscles). Richmond, W. (Nutrition and Weight Management, FIA, 2001) attests to the power of
Coenzyme Q10 "...This is essential for virtually all energy production. CoQ10 is involved in the maintenance
of immunity, blood pressure, normal heart function and is a potent antioxidant. Patients supplemented with
CoQ10 have shown increased exercise tolerance. Runners given CoQ10 were found to run 12% further and
8% longer than those receiving placebos. The recommended dose for athletes is 10-60mg/day". Now that is
one powerful vitamin.
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Other sources attest to the use of Coenzyme Q10 as a powerhouse to fuel performance in the competitive
athlete, and even the sedentary individual, some of the findings included:
1. Studies in mice showed that "...old mice given CoQ supplements remained vigorous and healthy
as compared to the non supplemented control group which died of factors related to old age.
The researchers also found that CoQ10-fed mice lived longer than would be expected - in some
cases as much as 11 months longer".
2. Coenzyme CoQ10 helps to boost the immune system, as research form the early 70's showed
that "...CoQ increased circulating levels of phagocytes - one of the body's primary defense
scavengers".
3. Coenzyme Q10 is fantastic for the heart, as the highest concentrations of CoQ10 are found in
the heart tissue. Studies in Japan have shown that CoQ supplements can reduce and reverse
the aging of the heart. "In fact, CoQ is available in Japan as a prescription medicine for heart
disease".
4. Coenzyme Q10 can help reduce free radical damage studies from Sweden has shown "...CoQ
acts like vitamin E in its ability to reduce the harmful effects of free radicals produced by fat
oxidation". (Source: Embleton, P. Anabolic Primer, 1998)
Now all of the above research looks pretty convincing, and I believe that Coenzyme Q10 can really help
competitive goalkeepers and athletes enhance their performance, and play to the best of their abilities all
year round. Give Coenzyme Q10 a try if you are competing and training heavily throughout the season.
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Chapter
7
Chapter 7
Following we will detail a step by step periodized training regime to maximize your aerobic performance. We
will also begin to look at strength training protocols for the competitive goalkeeper, and how the goalkeeper
can maximize their performance via a progressive, periodized approach to their goalkeeper training that
encompasses both aerobic and anaerobic style training.
7.2 Start Your Goalkeeping Aerobic Fitness Journey With Eazy F.I.T.T.™
Nothing beats creating a solid base. Just like a building, no base and it will fall apart. The same principle
rings true for our bodies. The core to good cardiovascular fitness for the competitive goalkeeper has to start
somewhere. This is where AFPP comes into play! The first component of AFPP is the EAZY F.I.T.T. principle.
Now it is assumed that each and every goalkeeper that reads The G-Code will have been training at some
intensity therefore they have begun to build that base we were talking about previously. The EAZY F.I.T.T.
principle builds the core you need to generate the goalkeeper power that you will learn about over the
coming weeks. It is the basic principle that suggests that every goalkeeper trains with some level of
"Frequency" (days per week), over some type of "Intensity" (60-85% of Maximal Heart Rate), over a set
period of "Time" (15-45 minutes), using some "Type" of cardiovascular exercise (utilize large muscular
rhythmic movements).
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The minimum heart rate that you should be working at should be at 60% of your Maximal Heart Rate
(MHR), this equates to 11-13 on your RPE* scale (Rate of Perceived Exertion that hangs off every gym
wall). It would be good to utilize a heart rate monitor; a good one will not set you back very much and is a
fantastic lifelong training investment. Many heart rate monitors can give you a good indicator of your heart
rate, while measuring the duration of your activities, and even your heart rate zones, so you know exactly
what intensities you are working at. I digress, back to heart rate. 60% of your (MHR) will be the minimum
intensity and at this point the EAZY F.I.T.T. principle will not really be creating maximal cardiac power,
which lies at 80% (MHR) and above. That's right, we want to be working but at intensity that gives us a
solid base and does not push you into the anaerobic phase of training too soon. Now the beauty of EAZY
F.I.T.T. is that you can utilize just about any machine at your gym to strengthen the base for the weeks
ahead. Here is a sample:
1. Treadmill
2. Stationary Bike
3. Rower
Your options are wide and varied, and that's cool because you can mix it up every week, for added gains in
cardio power. Overload is the name of the game, each and every week we train a specific variable and we
increase it by 10%, with the fourth week a drop of 10% for recovery. Overload is important to increase
your training adaptations and cardiovascular responses. This method is called the step overload. This cycle
of overload is created around 4 weeks. Therefore, each cycle is 4 weeks, and then week 5 will be at the
same intensity as week 6. Now for a sample program that compares your activities in week 1 compared to
that of week 2, so you can see the differences in intensity:
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Week 1
Monday
5 minute stretch
Week 2
Monday
5 minute stretch
There you go, we increase each week by at least 10%, and this creates overload for solid cardio gains for
the competitive goalkeeper.
Note: * = RPE of 10 would be equivalent to around 100 beats per minute. Also, remember to check with
your physician before you start any exercise program, especially senior goalkeepers.
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Workout @ 60-70% of maximum Workout @ 70-80% of maximum Workout @ 80-90% of maximum heart rate
heart rate heart
The above zones should be treated as days. That is, each zone represents a day in the goalkeepers training
week. Usually, if there is a fourth training day planned we should try to make this an easy workout, like
Power Zone 2.
“The Reach” Training: Ready to stretch your aerobic capacity with small leaps and bounds that will really
maximize your goalkeeping performance? Far-reach training will help you recruit your aerobic and anaerobic
energy pathways super fast, and in a continuous training format. What the goalkeeper will attempt here are
continuous speed variations that also include hard and easy components. Goalkeepers can run over
different types of terrain and distances.
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Intensity: 11-13 RPE at the easy section; 15-17 RPE in the intense section.
Duration: 3-8 minutes, with 3 to 5 minute recovery interval. This type of training can be conducted 1 or 2
times per week.
Big hills, oh how I despised big hills during pre season soccer training. Lake Gilwana (every NSW soccer
player has run up it at one time) in Sydney's Western Suburbs seemed (and still is today) like Kilimanjaro,
no, better yet, Everest. OK I'm exaggerating. After many attempts up that forsaken hill, I assumed that it
would always defeat me. I was prone to empty the contents of whatever I ate the day before repeatedly,
and it did happen... repeatedly. There was a lesson learnt though. Hill training provided a fantastic way to
increase not only aerobic strength of the muscles that were utilized in the session; it also placed a great
amount of overload on the cardiovascular system. So what is in it for us goalkeepers?
Power. In big doses. Including hill training in a periodized plan (and after establishing a solid base of
aerobic fitness) will enable a goalkeeper to increase their Type IIa (Fast Oxidative) muscle fibers. The
fantastic thing about it is that you also receive a double dose of increasing the capacity of the anaerobic
energy system concurrently with the aerobic energy system. At this level of training a goalkeeper is pushing
the limit at 81-90% of their heart rate reserve. The metabolic and cardiac responses at this level of training
for the goalkeeper include (Batman, 2001):
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Do you want me to continue? Power, strength, aerobic and anaerobic capacity increase = BIG goal keeping
performance improvements. This is only one of many types of performance enhancing training tips for us
goalkeepers. It stands out because I feel the need for us keepers to increase power and strength
specifically. So, conquer the mountain (or hill) and you will see big goal keeping gains.
Now the goalkeeper is looking at increasing the aerobic strength of the muscles, with a view to pump their
cardiovascular system to their maximum. With Big Hill Training goalkeepers will really start to overload their
fast twitch muscle fibers, and tax their cardiovascular system. Another plus of Big Hill Training is that the
goalkeeper can train both indoors and outdoors. In fact, nothing is more exhilarating than conquering a set
of big hills and feeling that you have accomplished a great feat!
Duration: The Big Hill Training segment should be between 1 to 6 minutes, with the recovery level at a
lower gradient and intensity. Goalkeepers should aim for 1-2 sessions per week.
1. Average sprint times for soccer players for 0-15 m, 15-30 m and 0-30 m was 2.25 seconds ,
1.85 seconds and 4.14 seconds respectively.
2. Soccer players with greater sprinting ability had more meaningful agility values.
3. Maximum speed and agility are related to specificity i.e. Differences in muscle strength
qualities etc...
4. No real correlation was found between sprinting speed and slalom dribbling values.
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So let's talk in English. How are the above values important for a competitive goalkeeper? Increasing
sprinting ability is important for increasing agility and vice versa. Specificity is an important concept also. If
we train specifically for anaerobic power activities (like sprinting) we also help increase other attributes such
as agility. Cool, this means better goalkeeping and you can't complain with that. In fact, some time ago
whilst I was doing pre-season trials with a local super league team I had a noticeable decrease in
performance because I was not training specifically as a goalkeeper, i.e. training aerobically mostly, rather
than anaerobic ally (other factors such as no training structure also played it's part). Speed is an important
function of any sport and that means, increasing your ability to generate more speed can help you in all
facets of your sport, from sprinting to meet a player in your 18 yard box and diving to save a ball. Don't
neglect the need for speed for maximum performance.
Nothing is more important than the ability of a goalkeeper to move their arms or legs quickly. Being able to
have great footwork and excellent arm coordination will allow for better goalkeeping technique. First we
must maximize the aerobic capacity of the muscles so that they perform at their optimum, Pure Speed
Training will allow a goalkeeper to maximize their performance through super intense intervals. The aim of
the Pure Speed program is for the goalkeeper to maximize their ability to cover ground over their 18 yard
box and beyond. Pure Speed training does not entail all out sprints, but should focus on short distances
with the same distance utilized for recovery.
Intensity: 80-95% HRR (for fast interval) and half the speed (50%) for recovery.
Duration: We should aim for 20-30 minutes of constant activity with 1 or 2 training sessions per week.
Duration: 30-90 seconds per interval with 3-5 minutes for recovery. The goalkeeper should be able to
complete 5-10 intervals. Because of the intensity involved with Power Plus training, it should be conducted
1 time per week.
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Duration: The goalkeeper should aim at only 15-to 30 minutes of activity for Beat Max Training, with 1 or
2 sessions per week.
7.10 The Double Hit™: Strength Training To Maximize Your Goalkeeping Strength & Aerobic Power!
Training for an aerobic and anaerobic base sets the stage for the goalkeeper to maximize their
performance. Now, for the goalkeeper to really take the next step up into their goalkeeping ability we need
to pump those muscles to their maximum. With the previous steps in the power pyramid we have given you
the ability to prime your muscles for activity, and have set a stage for pre-season training. When the season
commences we must not attempt to taper the goalkeeper’s activities. That's why a concurrent training
program can turbo-charge your development and prime your muscles for some serious strength training.
Concurrent training means fast and furious gains in little time. Training both for strength and endurance has
been debated by the scientific sporting community for some time. The premise behind concurrent training
programs has resulted in many scientists hypothesizing that strength gains become contaminated and that
Type II muscle fibers can revert back to Type I muscle fibers, therefore muscle fibers become endurance
like in characteristic. Later studies have shown that Type II fibers do increase as a result of training
concurrently. Dr. Peter Abernethy (as cited by Batman, P. 2004) studied the effects of whether strength or
endurance would dominate during a concurrent training program. Dr. Abernathy's findings showed that if
the aerobic component of training was more intense than the strength element, the aerobic component
would dominate. Recent scientific research point to several causes of strength contamination such as
hormones, metabolism and protein intake, where lack of any component may inhibit strength.
Now to the nitty gritty. What is the best possible concurrent training program for the competitive
goalkeeper? There are a whole host of training methodologies. Batman P. (2004) suggests that for any
concurrent training program to be effective, it must be planned. Therefore, periodization for concurrent
training must be considered. Scientific studies have shown that both strength and endurance will not be
contaminated in the first 7-10 weeks of a concurrent training program. Concurrent training programs are
wide and varied. Here is my tip on the best bet for a concurrent training prescription for a competitive
goalkeeper, because we like it short, hard and intense!
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Concurrent Component
* 12 stations; Upper and lower body compound exercises with strict form (pec deck followed by squat
etc...)
* Time: 30-60 seconds, with 30 second active rest interval (skipping for example); Total duration = 30
minutes.
* RPE of 11-13.
* Up to 4 weeks, followed by 4 weeks of Interval Endurance and Heavy Strength (as below) followed
by 4 weeks Concurrent Component.
* Time 10-15 minutes interval training component @ 15-17 RPE, followed by 1-3 sets of heavy
strength exercise to failure (any body part, utilizing compound movements).
* 4 weeks with 5% incremental increases in weight used for resistance component per week.
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So there you have it, The Double Hit way to increase your aerobic endurance and Type I, IIa and IIb
muscle fibers all in one periodized training program!
7.11 Keep It Short, Sharp & Super Intense With Interval Training
You have no time to train huh? Excuses run rampant when we are short on time, but then again who isn't
running against the clock these days. We live in a society where work comes first...play comes second. Isn't
that a sad state of mind? So what if we played reverse psychology for moment and made your play time
first up on your daily "to-do" list. The benefit of increasing your fitness will pay off in spades if you can use
a little bit of time management and get your training out of the way first thing in the morning? "Oh, but it
takes too long to train, and I have to go to work on time, and...Etc...Yawn". Rise and shine lady's and lads,
let me show you why interval training is the shortest and sweetest way to a lean, mean goalkeeper
machine!
A new study in the Journal of Physiology (Sept 18, 2006) showed that short bursts of intense training can
produce the same results as traditional endurance training, and it only takes minutes. "Yeah but I heard all
this stuff at 2 AM on an ab-buster infomercial". Listen to what the lab-rats have to say:
"The new study was conducted on 16 college‐aged students who performed six training
sessions over two weeks. Eight subjects performed between four and six 30‐second bursts of
"all out" cycling separated by 4 minutes of recovery during each training session. The other
eight subjects performed 90‐120 minutes of continuous moderate‐intensity cycling each day.
Total training time commitment including recovery was 2.5 hours in the sprint group, whereas
the endurance group performed 10.5 hours of total exercise over two weeks. Despite the
marked difference in training volume, both groups showed similar improvements in exercise
performance and muscle parameters associated with fatigue resistance."
The above can be extended too many forms of exercise, even your goalkeeping training. I have always
been a strong advocate for goalkeepers to train short and sharp. Remember the law of specificity? You can't
even spell it right? Well specificity means (very broadly and loosely) that we must aim at looking at specific
exercises for specific sports to maximize performance. Goalkeepers don't run miles per match. The nature
of goalkeeping is short, intense bursts of speed, agility and strength, followed by periods of rest. Therefore,
plan your goalkeeping sessions with interval training in mind. Interval exercises are short and intense, they
don't take long, and you can get the same benefit out of a few minutes of training as you would doing long
endurance type exercise.
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Chapter
8
Chapter 8
With all of the above training prescriptions, the goalkeeper has set the stage for maximum performance
enhancement, it does not stop there. The following table is a basic analysis of the metabolic pathways of
energy production in the muscles, which will break down the main energy sources used and how these
energy sources can help maximize your goalkeeping performance when utilized correctly.
Energy Stored in a
Typical Muscle Fiber
Energy Stored As Utilized via Initial Quantity No of twitches supported Duration of isometric
by each energy source Tetanic contraction
supported by each
energy source alone
Adapted from Advanced Resistance Training, Fitness Institute of Australia, (Richardson, A. et al.) 2001.
The two highlighted rows are probably the most important pieces of information to take away and learn for
the competitive goalkeeper, especially when it comes to resistance training. We can see that Glycogen
supports the highest contraction rate for muscles of all energy sources at 103 seconds. ATP (Adenosine
Triphosphate) only has a 2 second contraction period, with energy produced from CP (Creatine Phosphate)
allowing the muscle to contract for only 15 seconds. Why is the above table so significant? It shows that
rapid muscle utilization over a short distance (as with explosive goalkeeping actions) are a key part of the
way we should shape training methodologies for the competitive goalkeeper. The above table suggests that
a goalkeeper needs to focus on enhancing their anaerobic energy output to maximize their goalkeeping
performance, as the position played by the goalkeeper is largely anaerobic in nature.
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1. When the muscle contracts it requires a lot of energy. This means that over short distances,
whether running to meet an opposing attacker in a 1 on 1 situation, or diving to save a ball, the
goalkeeper will have to utilize their anaerobic energy stores to meet the challenge head on.
2. Resting muscles generate ATP through aerobic metabolism, rather than anaerobic metabolism. This
could point to glycogen being the preferred source of fuel to enhance anaerobic performance for the
competitive goalkeeper.
3. Creatine phosphate is a source of stored energy for short term muscle contraction. For more
developed, highly competitive goalkeepers, Creatine supplementation could provide extremely positive
benefits for increasing anaerobic performance.
4. At peak levels of activity the muscle relies heavily on anaerobic glycolysis to produce ATP. This is
another indication of the importance of glycogen to fuel anaerobic performance for the competitive
goalkeeper.
5. Circulating hormones may alter the metabolic activities in skeletal muscle fibers. Hormones can play
a positive role in increasing strength and powering the muscles to fuel maximum goalkeeping
performance.
Before we start we must understand why adenosine tri phosphate (ATP) is so important to the human body.
Did someone say POWER? ATP is a high energy compound that is in low supply in the body, with only 60-
100 grams present at any one time. Running a marathon for example, requires an available store of 75
kilograms of ATP! Muscles need ATP to generate power and energy. Now let's look at the different systems
of the body that utilize ATP:
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1. ATP-PC: Phosphocreatine is broken down here to form creatine to remake ATP. Utilizing this
energy system in a 100 meter sprint for example, will last for about 10-15 seconds. The ATP-PC
system is typical of sprinting, jumping and throwing sports that only require a few seconds to
complete. The key ingredients to ATP-PC are powerful, short, intense efforts. ATP-PC is the most
rapidly available source of energy for the working muscle.
2. The Lactic Acid System: AKA the anaerobic glycolytic system, which means the breakdown of
glycogen without the presence of oxygen. Glucose accounts for around 99% of all sugars in the
body. When glucose is stored as glycogen, the process is known as glycogenesis. When the body
is training at its highest levels, the body releases more ATP which creates a byproduct called
pyruvic acid, which in turn creates lactic acid when no oxygen is present. Don't read fables that
lactic acid is what causes soreness in the body after intense bouts of activity. Lactic acid is a key
substance in energy production, disposal of dietary carbohydrates and the production of blood
glucose and liver glycogen. Decreased performance usually occurs from the body's inability to
quickly dispose of lactic acid from the blood.
3. The Aerobic Energy Systems: We will not go into too much detail here, suffice to say that if
you have glucose and fat (our bodies have plenty of it) then the aerobic energy system wants
you! Increasing oxygen is important to push the body to create energy during activity. Glucose is
primarily broken down first during aerobic activity, whereas fat is broken down during low levels
of intensity. (Source: Advanced Aerobic Conditioning: Batman P. 2004)
Don't ever underestimate that your body is a powerful temple for generating great amounts of energy and
power to fuel athletic performance. Understanding the above systems will help you understand the
importance of good nutrition to increase athletic ability and feed the fire that is the body’s energy systems.
Class dismissed!
8.4 Why Muscles Fatigue? And What Does It Mean For The Competitive Goalkeeper?
I've been doing much milling around dusty scientific journals and other articles on the net. Why? Cause I
like too? Yeah I know I’m sick! Anyway, I found a very recent study by some Harvard lab rats that pointed
to why muscles fatigue during intense exercise that you may find useful in your own training regime.
When training intensities are beyond a certain threshold, your usual aerobic pathway is not enough to
maintain performance over and above that threshold, usually between or over 70 to 85% of your maximum
heart rate. Once we reach super hard intensities (you know the type of intensity where you think your head
is going to pop) we start utilizing the anaerobic pathway (meaning training without oxygen). When the
anaerobic threshold kicks in, our muscles fatigue rapidly, and we can only maintain it for short intervals.
The following study by Rice University (November 8, 2006) gives a good indication of why an athlete’s
muscles can fatigue:
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"During exercise, muscles continuously break down and resynthesize the chemical ATP
(adenosine triphosphate), which serves as the immediate source of energy for muscle
contractions. During less vigorous muscular activity, essentially all of the ATP needed for
muscular contraction can be provided via aerobic pathways that utilize oxygen delivered via
the bloodstream. The aerobic pathways allow moderate levels of force to be generated
without fatigue for prolonged periods, but can only support modest levels of muscular activity,
due to the upper limits on how rapidly blood and oxygen can be supplied to the working
muscles by the heart. Consequently, during more vigorous exercise, such as sprinting or lifting
heavy loads or weights, the aerobic provision of ATP is supplemented by anaerobic pathways
that do not rely on oxygen delivery. While the anaerobic pathways provide ATP very rapidly,
their capacity is finite and must be replenished after each bout."
The studies revealed that fatigue is very closely related to ATP depletion and this means that as we utilize
the anaerobic pathways we can lose muscle force which can affect performance. Therefore, intense
goalkeeping sessions during the season could possibly be best delivered with one maximum intensity
session during the week, but with enough time to allow the body to recuperate between sessions, or other
sessions that allow for aerobic training over a longer period of time (say 1 hour) rather than solely
anaerobic sessions that bring on muscle fatigue.
Resistance training helps the competitive goalkeeper in more ways than one. We talk much about specificity
at Keeper Skool, and the goalkeepers training needs are specific and unique, compared to all other players
that comprise a competitive football team. Strength training gives very specific training adaptations and
these adaptations are significant to the competitive goalkeeper. For example if the goalkeeper trains
explosively it will enhance muscle power, which enhances explosive dives, and having to meet an opposing
attacker in a one-on-one situation for example. On the other hand, when the goalkeeper trains for heavy
resistance he/she will increase muscle mass and power. The following table outlines the key differences of
aerobic training when compared to resistance training:
Adapted from Richardson A. et al (2001) Citied From: Essentials of Strength Training and Conditioning. T.R. Beale & R.W. Earle
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The above table shows that a goalkeeper can gain a very large competitive edge with the added
combination of resistance training into their training program that they would not traditionally find doing
solely aerobic based training. In the above table we should focus on increased movement speed, strength
and anaerobic capacity as the key points in the differentiation of goalkeeper specific training. The previous
points only highlight that goalkeepers should focus on a resistance training program, especially when it
comes to increasing movement speed in one-to-one or diving situations (and many other scenarios),
strength especially when it comes to situations such as the goalkeepers kicking game where the goalkeeper
has to have strong muscles in the legs, for example, to be able kick the ball with more power is a key point
that allows the goalkeeper to maintain maximum performance over short distances such as their 18 yard
box.
To summarize, the goalkeeper should be able to take away the following points:
1. Neuromuscular adaptations are specific; therefore, strength training has to be specific to the
competitive goalkeeper’s role for them to have any significant adaptation, growth and benefit.
2. Resistance training benefits for the competitive goalkeeper usually entails that the goalkeepers
muscles will grow in size.
3. If the goalkeeper does not work out often, then the muscle will atrophy (lose its size), the longer
you stay away from resistance training, the more you risk losing what you created!
4. When the goalkeeper starts training for strength, the first gains they have are at a neuromuscular
level. This means that the nerves attached to the muscle will first begin to respond to the resistance
(over a period of time) before any gain in muscle size is recognized.
5. It usually takes around six weeks for beginner strength trainers to notice any gains in muscle size.
6. Girl goalkeepers who utilize strength training will also demonstrate a gain in muscle size, though not
nearly to the same extent as their male counterparts.
8.6 Hormone Responses to Resistance Training for the Competitive Goalkeeper
Understanding the androgenic (natural growth hormone) aspects of resistance training will help goalkeepers
make a good choice in regards to the types of exercises that the goalkeeper can utilize for strength training.
Following is a breakdown of natural androgenic hormones and how to boost them naturally...i.e. with super
intense goalkeeper training!
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There is no easy way to grow muscle than for the body to learn and adapt to the resistance that you apply
to it. Miraculously the body has developed natural ways to help muscles grow super strong without using
any of the drastic means we see some Olympic level athletes utilize. Yes, you can have significant gains in
strength and muscularity to enhance your performance, with extremely hard work and effort, there is just
no other way. Growth hormone is created via the pituitary gland, and when stimulated cause growth in
almost every tissue in the human body which includes skeletal muscle fibers, bone and cartilage cells.
Growth hormone is only one of many anabolic hormones that comprise of others such as insulin and
testosterone. Why is growth hormone so important? It increases protein synthesis, uses up fat stores and
conserves carbohydrates. After training at high intensities, it is thought that growth hormone release is
increased. Apart from this, a diet that has a good mix of protein and carbohydrates also helps to maximize
the response of growth hormone release. But don't think that you can just train at super intensities and
miraculously wake up a goalkeeping hulk over night. Growth hormone is released gradually over time and
training at higher lactate concentrations with heavy resistance, high total workout and short rest periods
fuel the goalkeepers muscle growth.
Testosterone is a steroid hormone secreted by the testes. It helps form fundamental male sex
characteristics, maturation and growth of the male skeletal system. Testosterone is important in the growth
of muscles and can also produce aggressive behavioral responses. Why is natural testosterone important for
the competitive goalkeeper? Testosterone secreted naturally from high intensity training will, over time,
elicit great training responses in the working muscles. Women tend to have low concentrations of
testosterone than men. Batman P. et al. points to 5 super gains from testosterone and how to generate it
naturally, these include:
1. Performing large muscle group exercises like the squat, power clean, dead lift, bench press. What
we mean by large muscle groups is many major and minor muscles working together
synergistically during a given exercise.
3. Moderate to high volume exercise - such as multiple sets, multiple exercises or both.
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Imagine an army of Peter Schmeichel's? Unlocking the genetic code has led scientists to unravel the secrets
of sports performance in the competitive athlete. Back in the Early 90's the U.S. Department of Energy and
the Natural Institutes of Health unlocked the 25,000 genes that make us human. It was only a matter of
time until sports scientists began to use our unique DNA to enhance the performance of individual athletes
and international sporting teams. Nutrigenomics sprang from the idea that with the help of DNA, sports
scientists are now able to see what glitches are inherent in an athlete’s genetic makeup, and therefore able
to counteract these deficiencies with natural foods.
Although this kind of DNA testing is still in its infancy, many sporting organizations are jumping on the
bandwagon fast to claim the prize for generating the most powerful athletes in the big bad world of sports.
An interesting article by Skolnick, A. (Outside Magazine, 2005) pointed to research that unlocked some of
the following genes, and foods that are most closely aligned with that specific gene, to power up
competitive performance:
1. MnSOD: This super gene produces and regulates protein MnSOD which helps prevent
muscle damage from free radicals and helps boost performance and recovery. The
natural solution for a deficiency in this gene is pomegranate juice or a fistful of
blueberries (my favorite post workout snack).
2. IL-6 and TNFa: These power-houses produce cytokines that repair muscle damage
after intense exercise. Wild salmon and good old broccoli is the natural remedy to
prevent inflammation and muscle damage.
3. ACE: This spade is closely connected to muscular endurance. Increasing the amount
of fish and flaxseed oil will help power up your muscles for longer periods of time.
Now I remember coming across this type of DNA testing at my local GP. I subsequently misplaced the
pamphlet that contained the information. In the U.S. the cost of this easy swab test, plus nutritional advice,
will set you back between $495 and $695. I can't recall the pricing here in Australia. This type of DNA
testing will really help a competitive goalkeeper iron out weaknesses in their training regime and bolster
performance to new heights. The beauty of this type of testing is that it provides natural supplements from
whole foods that may not be utilized often to power goalkeeping performance. I think it's worth the money,
even if in the end, you only end up with a really good diet. It's win-win either way!
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Core training for the competitive athlete is important because "Athletes...often experience much greater
loads in their extremities, which place greater demands on core musculature. Therefore, strength training of
hip and trunk muscles is often necessary to ensure proximal stability", the article states. So what is some
core stabilization and strength exercises for the competitive goalkeeper to utilize? Here is a list:
The list goes on...Core training will increase power and strength and give you the foundations necessary to
perform to the best of your goal keeping abilities. For good strength and power gains, crunches with the
medicine ball, doing slow reps, using proper form is recommended, do 2 sets of 20 reps using strict form
and watch those abdominal muscles become rock hard.
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The above means that when a goalkeeper increases the resistance (and effort) of their training especially in
the downward phase of their exercises, they increase force output in the working muscle. Scientists have
debated that the use of eccentric exercise produces greater muscle damage and therefore our body kicks in
with something called super compensatory forces that increase the healing process, therefore making the
working muscle stronger and bigger. Reality dictates that eccentric only exercises are used sparingly
throughout the competitive season, as it taxes the goalkeeper’s body to the extreme. At the same time,
eccentric only exercises really help overload the muscle, and greater force can be generated in the working
muscle for greater goalkeeping gains. An interesting study pointed to force development to be the greatest
at 80% of 1 repetition maximum, and that training at high power outputs appear to be better than typical
weight training activities (G.G., Haff et. al. 1997). Therefore, for great goalkeeping gains use the force of
eccentric training to power your goalkeeping performance to new heights.
Somewhere around about the age of 18, there was an automatic switch that told me to beef up or suffer
the slings and arrows of pointing fingers and giggles from girls at Bondi beach. Not until the last few years,
and a whole lot of study did I understand the necessity of intense training to fuel goalkeeper performance
and growth. During my adolescence playing in the old National Soccer League here in Australia, I had
trained intensely, though most of my training revolved around running activities. In fact, I could not
remember one time that we as a team had hit the gym to increase our muscular endurance or strength.
Fast forward to the present, and I see that to be truly a top notch goalkeeper you must train for strength,
power and anaerobic endurance, more so than aerobic endurance exclusively (even though it does have its
place in a goalkeepers training schedule).
Training intensity is important for a goalkeeper who wishes to succeed competitively. Richardson, A. et.
al. 2001, states that intensity is a mixture of quality over time. Intensity appears to maximize strength
responses. What this means is that a competitive goalkeeper will utilize a greater number of motor units,
muscle fibers with a greater amount of muscle size and strength ensuing. Any set that is performed should
be taken to failure or as close to volitional fatigue as possible.
High resistance, low repetition exercise activities are more effective than low resistance, high repetition
exercise prescriptions in increasing strength and Type IIa and IIb muscle fibers. Another study (Tesch, P.A.
et al. 1998) titled "Skeletal muscle glycogen loss evoked by resistance exercise" stated that loads
of above 60% 1 RM increase the involvement of type IIa and IIb muscle fibers. Therefore to increase
strength and power for competitive goalkeeping would be a great idea for those teams that do not utilize
these types of training protocols for their own goalkeepers. Utilize intense goalkeeper specific drills and
close to 1 RM weight training to power up your goalkeeping performance for the pre season and watch your
game grow to new heights.
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Specificity means that muscles need to specifically adapt to the nature of the exercise stress that they
placed under. Simply put, this means that if I train specifically for endurance type activities, like running,
then I will predominately train my slow twitch muscle fibers. On the other hand, if I train specifically with
low reps and heavy poundage’s, I will train my fast twitch muscle fibers. There is a scientific principle called
Specific Adaptations to Imposed Demands (SAID). SAID implies that "Increases in strength are also specific
to the type of exercise, even when the same muscle groups are used...If a person is completing a
resistance training program to improve strength for another activity, the exercises should replicate as close
as possible the actual movements" (Richardson, A. Advanced Resistance Training, 2001).
So this answers the need of how a goalkeeper should train...specific to their position. Utilize strength
training principles and power training to increase your goalkeeper performance. Aerobic training is needed
throughout the season (aerobic power), though strength and power training (plyometric) should be the
staple throughout competition. This leads me to leave you with this question. How many goalkeepers do
you see running up and down the field for 90 minutes? If you can answer this, then you will understand the
necessity of goalkeeper specific training principles.
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Chapter
9
Chapter 9
9.1 Great Goalkeepers Plan Ahead: How to Create a Periodized Plan for Super Goalkeeping
Performance!
To be the best goalkeeper you can be requires a thorough plan. Having a plan in place for the competitive
goalkeeper will help them achieve their highest trained state possible. The million dollar question is how to
achieve a periodized plan? We have included a detailed overview, plus a table you can use to create your
own periodized goalkeeping plan below. But before you rush into creating the plan, we should try to grasp
why periodization will help a goalkeeper enhance their ability. Hans Seyle developed the GAS theory, which
is short for General Adaptation Syndrome and comprises three phases that include:
1. Shock Phase: When you first train your muscles they don't know what hit them! Muscles
fatigue and the competitive goalkeeper will experience a drop in performance.
2. Resistance Phase: The initial period of fatigue is short lived as the goalkeeper begins to
train more often and adapts to the resistance (or other stimulus) that is applied to it. This is
where
3. Maladaptation Phase: This is where the total stress from the workload is too great or there
is no variety to the goalkeepers training regime that will trigger a drop in performance.
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9.2 What is Overcompensation and How It Can Help Boost the Competitive Goalkeepers Performance?
Overcompensation is a very important concept that, if fine-tuned correctly, will allow a goalkeeper to
enhance their performance considerably. It is best understood over 4 simple phases that are outlined
below:
Phase 1: Training stimulus is applied (could be doing the barbell squat for example) fatigue will
occur.
Phase 2: During the rest period, biochemical stores are fully replenished.
Phase 3: Overcompensation occurs which allows for an increase in efficiency, but only if there is
training stimulus applied at that point. If a training stimulus is applied before overcompensation
(that is, during the fatigue phase of training) then overtraining will occur.
Phase 4: At the overcompensation phase, if another training stimulus is not applied, then the
goalkeeper can lose any gains they have incurred, this phase is known as involution, and can cause
a loss in performance.
The above overviews give a fundamental understanding of periodization. What should be taken away by the
competitive goalkeeper is that there is a fine balance in your training regime, and that balancing act can
only be tuned via a training plan. Though this does not mean that a goalkeeper can achieve their best
overnight, it takes time for any athlete to maximize their performance, sometimes many years. Batman, P.
(et. al 2001) shows where the concept of a periodized training program comes about:
2. A high degree of fitness can only be maintained for a relatively short period of time.
9.3 Smart Goalkeepers Who Want To Reach Their Best...Plan For Years!
The World Cup of soccer comes every 4 years, great goalkeepers train everyday just to perform at their
peak for that period of time. Most national level competitions occur every four years, and a periodized
training plan is created with that basic premise in mind. All physiological, psychological, technical and
tactical ability is mapped out over a four year period. Even at a state level of soccer competition, soccer
clubs should plan over longer time frames to ensure that the team is playing at its peak, year in and year
out.
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Following is a very basic annual plan that you can utilize in your goalkeeper training over the course of a
competitive preseason, in season or post season, we will outline what each facet of the plan entails so that
you understand what you should put into each part of your plan. Remember, the following table is a simple
guideline, each and every goalkeeper has very specific needs, therefore you will have to manipulate the
table in your own way according to what you wish to achieve from a goalkeeping perspective. We will also
point you into the direction of some of the best strength training guidelines you can utilize for building
muscular endurance, strength and power:
Active
Rest
Sub Phase of General Prep. Specific Prep Pre Competition Competition Transition
Training
Active
Rest
The above table shows that a periodized plan is usually structured over three periods, which include:
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1. The volume of training must be high and increased in a step by step fashion.
3. Emphasis should be made on creating a solid base that consists of endurance, strength, speed
and mobility.
4. For the competitive goalkeeper skill should be emphasized, as this phase of training will enable
goalkeepers to correct major faults, begin training on a new technical model, or help to
maintain basic skill.
The hard yards, the sweat and the pain, you'd think it starts with the long season slog, it actually begins in
the pre season. Yes, professionals train when nobody else wants to...and they begin well before anyone
would think they should start their training regime. Following, are some fantastic points reflecting the
physiology of a professional footballer in the Turkish 1st division. The discussions that ensue entail some
very key points that you could also try to understand when ramping up your pre-season training:
1. "From the beginning, higher level tasks during training should be increased gradually depending
on the psychological and physical skills of each sportsman (Bompa, 1998). Players of higher
level function and structural power may overcome the challenging conditions of a professional
football season with intensive pre-season training. If gradual increases are applied consciously
and regularly within training sessions, higher levels of adjustments may continue (Renklikurt,
1991)."
2. Pre season training should begin from the first pre-season training session, and continue until
the first game of the season..."During this training period, physical conditioning should be
composed mainly of games and exercises with a ball. The number of training sessions from the
beginning of football season should be increased gradually (Bangsbo, 1994)."
3. "...some teams include physical and physiological tests in their programs to see how the players
are doing and to evaluate their preparation plans. These tests give information on the
properties of endurance, speed, muscular endurance, strength, coordination, technical, and
tactical elements during the preparation period."
Two key points to ascertain from the above study is that pre-season preparations should be "gradual".
Doing high intensity sessions straight off the bat in pre-season can have negative effects on performance
during the season.
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We must always make pre-season training a gradual affair. Also, there should be physiological testing of
each player to assess the strengths and weaknesses of each individual. This means that in we can enhance
strengths and eliminate weaknesses before the season begins. I can never once remember having any
testing done before, during and after the season...how does a player know how to progress their ability to
the next level without some measurable indicators of how they are performing?
Time Frame: The preparation phase should last for between 2-6 months.
4. Focus on the performance of goalkeeper specific skills for training and competition
Time Frame: The competition phase should be carried out between 3-6 months, depending on the level of
soccer in which the goalkeeper plays.
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1. We should tone down the volume of exercise the goalkeeper undertakes, with a focus on
intensity (which should remain high).
4. Their needs to be an emphasis on game practice for the competitive goalkeeper. Game practice
is the most important facet of pre-competition. Goalkeepers who are playing a back-up role
should also receive the game time necessary to enhance their goalkeeper specific skills in
competition-like settings.
1. During the main competition phase the goalkeeper training should be based on low intensity,
medium volume, followed by low volume, high intensity goalkeeper specific training.
2. Alongside goalkeeper specific conditioning, the goalkeeper needs to fine tune his/her specific
goalkeeping skills.
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1. Recovery should be active, so that the goalkeeper always maintains a level of fitness that they
have trained so hard to maintain.
2. The transition phase is where the competitive goalkeeper and their trainer will need to plan for
future years in advance with a close attention to detail.
2. How much work needs to be done that includes total number of training sessions, volume and
the intensity of training.
3. How much high intensity vs. low intensity goalkeeper training sessions will be needed?
4. What type of training methods will be used for each training session?
5. Every training session within the micro cycle should be low to medium intensity with an emphasis
on increasing the intensity with each session.
6. The micro cycle that lands just before a competitive soccer event should only entail 1 high
intensity session 3-5 days before the game commences.
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High
Week 3
Medium
Week 2 Week 4
Week 1
Low
The above diagram shows how a 4 week micro cycle (called a step cycle) will look like for the competitive
goalkeeper. Each micro cycle (week) will increase in intensity by 10-15%, with the final week equating to an
unloading week (decrease in intensity of 10-15%), which allows the goalkeeper time to recuperate, without
stopping their training all together. The following week, after the fourth week, will entail the same level of
intensity as week 3 as shown in the above diagram. Therefore, with periodization a goalkeeper can add
many different phases. You will be able to mix up some of the exercises in the AFPP, if you wanted to
increase aerobic speed and endurance to build a base for example. Or, you can start looking at developing
strength and power…possibly one of the most important facets to competitive goalkeeper development.
Back when the old USSR was behind its Red Curtain, Russian scientists had developed brilliant training
practices that would increase athletic strength and power. These principles were closely tied to the Russian
Olympic training schedule and the reason for so many successes by their athlete's at the Olympic Games. In
the star spangled US, the fad was cardio training. Big muscles were seen as a cosmetic joke. But Bompa
came along with the concept that we could increase muscular strength, power, endurance and hypertrophy
individually over a training cycle that comprised of Macro, Meso & Micro cycles. Now here is the
fundamental problem, (and thanks to the guys at the forum for pointing this out), what happens to one
component if it is not being trained? It atrophies or gets weaker. Tony Reynolds points out in "A
Prospectus on Periodization" (Source: Bodybuilding.com) the failings that are inherited in the
Maintenance phase of the Westernized periodization Mesocycle. As an athlete (in our case a goalkeeper)
adapts to a program, their levels of strength will change, and from day to day, due to outside
environmental influences such as stress for example, our strength will be affected.
Goalkeeper trainers implementing the Westernized approach must also take into account injury. Even minor
injuries can lead to large problems or overtraining. Therefore, we lose the gains that we made throughout
the Mesocycle. When a goalkeeper focuses on one specific component for too long, they find that they
plateau or de-train that specific component, leaving no significant gain for the goalkeeper throughout the
competitive season. Now the Conjugated approach, from the old Russians, is a great way to keep increasing
all facets of muscular strength, power, hypertrophy and endurance throughout your competitive season.
Goalkeepers using the Old Russian approach will be able to diversify their training week so that they
continue to gain strength and power in all components of the periodized program, throughout the
competitive season. One day 1RM max lifts, next day, explosive power, day after, rep out, it's up to you.
The conjugated approach is a great way of keeping the intensity high, making the muscles grow and adapt,
thus allowing our bodies to also adapt and possibly curb the effect of overtraining in the process.
A mixture of both Westernized approaches was the stance I took on the forum. The old Westernized
approach would be great as a pre-season primer, while the Russian approach would be great throughout
the competitive season. Give both a try and see how you go!
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Chapter
10
Chapter 10
10.1 Super Strength & Power: Maximizing the Goalkeepers Performance with Steel!
Bompa (1994) came up with a great methodology to help maximize strength through periodization. The
competitive goalkeeper will be able to implement these same strength training principles throughout their
annual training plan. Bompa suggested that an athlete can program strength training principles throughout
each stage of the annual plan. Following are the phases of strength training that a goalkeeper can consider
integrating in their training regimes, to maximize their performance:
1. Functional Strength: This phase will allow a goalkeeper to maximize their muscular
endurance, and help with more intense training to follow. Generally, functional strength will
entail high volume, with low intensity. Inexperienced goalkeepers may take up to 8 weeks to
increase their functional strength, while advanced goalkeepers should usually take 4 weeks to
develop good muscular endurance.
2. Maximal Strength: This phase will allow the goalkeeper to really ramp up their muscle
strength with heavy loads, and a view to reduce the volume of their exercise. Heavy loads
include working at 85% of your 1 RM (Repetition Maximum). At the Maximal Strength phase
the goalkeeper will aim at enhancing fundamental movements that are similar to their
position. This phase could last between 4 to 12 weeks.
3. Conversion: During this phase the goalkeeper will begin to align strength and power to their
highest level possible. The main goal for the goalkeeper during this period is to keep it
intense, with increases in load and speed of movement. Conversion should focus on the
specifics of the goalkeeper’s position, that is, it should mimic the biomechanical movements
that the goalkeeper facilitates during actual game play. Conversion usually lasts from between
four to twelve weeks.
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4. Cessation: In the cessation phase, the goalkeeper will begin to maximize their intensities
even further, with volume of training also being reduced significantly. The combined effect is
an increase in power and strength. During this phase, there should be an emphasis for the
competitive goalkeeper on their speed of movement, reaction work and solidifying goalkeeper
technique. The cessation period lasts between 1 to 2 weeks only.
5. Maintenance: This is the period where the goalkeeper will aim at maintaining all the gains in
strength and power that they need, to hold onto consistent performance. Volume of training
and intensity should be moderate, and the goalkeeper trainer should monitor the goalkeeper to
make sure they do not over exert themselves, which could lead to overtraining and a major
decrease in performance. Depending on the length of the season, maintenance usually lasts up
to 20 weeks.
6. Active Rest: This entails that the goalkeeper takes participation in other sports that may be
similar to their own position, with an emphasis on very low intensities, to maintain what they
have created, but also to not over train.
Now that we have highlighted the above strength variables for the goalkeeper, he/she can implement them
into their annual plan. What kind of training guidelines should a goalkeeper use to maximize strength and
power during their plan? It is all well and good to have a plan in place, but if we do not have any particular
guidelines for strength training, then it would be pretty hard to know where to start, or what exercises the
goalkeeper should use to maximize their performance. Following are some of the strength training program
guidelines a goalkeeper can utilize to manage specific facets of their periodization:
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From the above table, we can see that both the novice goalkeeper and advanced level goalkeeper will need
to work at a higher percentage of their one repetition maximum (1RM) to have significant gains in strength.
Another key point is that the goalkeeper will need to have a prolonged rest period, as working at maximal
rep ranges can be extremely taxing. There are some very good benefits that can be realized from maximum
strength training which include:
1. Increased motor unit activation which enhances the use of fast twitch muscle fibers. This means
that a goalkeeper can really maximize their ability to dive quickly, meet an opposing attacker in
their 18 yard box more effectively and other scenarios that enable the goalkeeper to move at a
rapid pace.
2. Increases in power and speed, which is especially important for the competitive goalkeeper
especially in situations where the goalkeeper must sprint out to meet an opposing attacker.
3. Increases in muscular endurance and muscle synchronization, which means that the muscles
become more effective in working together in synchronization, this enables better coordination,
especially when it comes to footwork for the goalkeeper.
And this is the cool thing for us goalkeepers (or any strength training athlete for that matter), super slow
sets helps to increase muscle strength and size, and help stave off calories longer. The rest needed for
super slow training is longer than that of other systems, and can also be very taxing, but because the
momentum is slow, an athlete can help reduce momentum which can lead to injury. Remember, the key to
winning the strength game is to keep the intensity high, and keep your rest intervals longer for greater
gains in metabolism and growth. In fact high intensity training such as the super slow method has been
advocated by some of the biggest and best trainers of their generation, such as the legendary Mike
Mentzer. Here is an example of how the super slow method works:
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Remember, super slow should really be utilized as a variance on your training schedule. You should utilize
the system for 4 to 8 weeks, with sufficient rest intervals of up to 4 to seven days for maximum growth.
While not for the faint of heart, super slow, can help you win the race for better goal keeping gains.
10.4 Out of Time? Single Sets Are Powerful Strength Builders For On The Go Goalkeepers!
Each set that you push away at, significantly decreases glycogen stores and your ability to recuperate.
Though, some scientific circles suggest that the multiple set variety better increases strength. A well
documented study by Kramer, J.B. (et. al. 1997) showed that multiple sets not performed to failure were
better than a single set performed to failure, at improving strength in a trained subject. When there is
volume and variety in training there will be significant gains in strength. Greater strength gains were also
shown from the study by those trainees who spent longer (extra 10 minutes, in the study) at training with
multiple sets than those who utilized a single set program.
To a certain extent training volume is important to foster gains in strength. Though, I also believe, that for
strength to be effective, especially for a competitive goalkeeper, the training sessions need to be short and
intense with longer periods of rest for recuperation. Another article cited by Anderson, O. (2004-2005)
pointed to a study by the University of Florida showing that single set strength training created the same
effect as trainers who utilized multiple sets. So why train with multiple sets to failure, when single sets to
failure can increase strength significantly without the increased glycogen cost? A goalkeeper needs
significant rest in between training sessions so as to recuperate, as a goalkeeper uses there alactic and
phosphgenic energy systems more readily during training sessions. For the goalkeeper, strength and power
are extremely important to enhance performance. Working at a single set to failure will be more beneficial
for a competitive goalkeeper rather than multiple sets. Replenishing glycogen stores after an intense
session is also important for recovery and growth.
Therefore, try a single set or multiple set system, and test for yourself what works for you? Multiple sets are
a good way to add variety to your goalkeeper training; though single sets trained to failure, with significant
rest could give you more bang for your buck! Following is an overview of the single set training guidelines
that every goalkeeper can utilize for maximum performance:
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No of Sets: 1
Recovery: 5 minutes
It’s all well and good to have gained muscular strength, but the goalkeepers training gains can be
significantly reduced if they don’t do some sort of muscular endurance training. The main purpose of
muscular endurance training is for the goalkeeper to work many different muscle groups with little or no
rest. The best possible way to do this is via the concurrent training method we spoke about in the AFPP.
Following is another great circuit you can utilize to enhance muscular endurance, tone muscle and enhance
fat loss:
% of 1 RM 40 – 60% of 1 RM 60-70% 1 RM
Training Parameters
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From the above table, the goalkeeper can select a whole universe of specific exercises to help enhance their
training. You can try circuits utilizing your own bodyweight, or mix it up in the gym utilizing stationary gym
equipment, dumbbells and medicine balls.
If you have not put in any type of circuit class into your training sessions, you could miss out on a fantastic
way to boost your cardiovascular and muscular endurance & strength to new heights. But why concurrent
training? The double hit principle (as I like to call it) has been around for many moons. The US Army first
utilized concurrent training for troops that were constantly on the go. The concept of hydraulic systems was
first introduced by Nautilus. Training with hydraulic machines in a circuit can give you a double edged
sword, and a new way to increase both your cardio and strength in one hit. The beauty of this type of
training is that it can be quick and intense, just the right recipe to maximize goal keeping performance.
Batman (1999) conducted a 10 year study into the effects of concurrent training. He found that there was
an increase in VO2 Max at 80% of workload (the amount of oxygen that can be consumed by the body,
when training at maximum intensity) and strength in Type I, Type IIa and Type IIb muscle fibers. Wow,
what a bang for your buck. You get the benefit of cardio and strength all in one quick workout. Using
hydraulic equipment can boost the cardiovascular benefit of a concurrent program.
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Because the movements are concentric-concentric, you get positive movements in both directions (if you
can picture doing the chest press for example) increasing strength at the same time. But don't think you will
become a goal keeping Zeus too soon. For muscular hypertrophy to be effective you need some sort of
eccentric contraction (lowering phase). "But, I don't want to use hydraulics", or, "my gym does not have
that type of machine" I hear you say. Well you can create your own circuit in the park, at home, or
wherever you may be. Just set up a circuit that utilizes a few dumbbells, a skipping rope etc...It's that
simple.
Therefore, concurrent training is a great way to get fit quick and increase cardio and strength all in one hit.
The focus of your concurrent training should be to utilize upper body (chest press etc) and lower body
(squat etc...) movements. Doing sets of 1 minute duration per station with a 30 second cool down station in
between (that utilizes jogging or skipping) is a good way to start a concurrent program. Batman (1999)
concluded that training with this type of program for 8-10 weeks will give the trainee a significant training
effect. So there you go, a quick way to increase goal keeping performance all in one quick hit. Utilize the
concurrent training method as a preseason goalkeeper primer, or a post season cool down to keep the
metabolism going for the coming season.
With the pre-season nigh, especially down-under many young soccer stars are beginning the shuffle toward
increased fitness. Before you begin running 14 km's and lifting a dead horse with your bare mitts...slow
down and listen to some words of wisdom. Strength training and endurance training at high intensities don't
mix. In fact, if you want to say goodbye to your pre-season training faster than a sushi chef to sashimi,
then be careful not to tax yourself into over-training blues. The following excerpts give an insight into what
I mean:
"You wouldn't want to have a heavy lifting day after running 10 miles" on the same day, says
William Kraemer, a professor of kinesiology, physiology and neurobiology at the University of
Connecticut. That's because your body is busy restoring energy, rebuilding damaged tissue and
recovering hormones exhausted during the first exercise bout.
After hard activity, "your body wants to say, 'We're in repair mode,' " Kraemer says. If you
jump to another demanding task while your system is busy synthesizing protein to repair
stressed muscles, the body goes back into metabolic mode, which interrupts the recovery. "You
want to be fully metabolically and neurologically capable for the big stuff. Whatever (activity)
you do first will have the highest quality," he says
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Kraemer suggests following a tougher strength session with a light run or doing hard interval
cardio training before light lifting.
While the strength‐cardio sequence matters little, Walter Thompson, a kinesiology, health and
nutrition professor at Georgia State University, does recommend an ordered approach within a
strength training session.
This essentially involves doing the bigger‐payoff moves earlier in your workout. So, for
example, work your large muscles (quads) before smaller ones (abductors); perform multi‐joint
exercises (bench press) before single‐jointers (biceps curls)."
An excellent analysis of why we should heed warning when it comes to training too intensely for both
muscle and cardio gains. There comes a time when you reach a certain threshold in your training where you
can either go one of two ways. Either your train exclusively for strength training and power or you train
aerobically at high levels of intensity. Training both at the same time can lead to over-training and can blow
out your hard pre season training work extremely quickly.
10.8 Getting Lean & Mean: Maximizing Muscle Growth for Great Goalkeeping Gains
Hypertrophy (muscle growth) is an important part of the goalkeeping periodization plan, although it should
not be the core focus for the goalkeeper throughout their training regime. Batman P. et al (2001) cited that
scientific data as prescribed by Cometti (1988) suggested that the optimal rep or intensity scheme for
maximum gains in lean muscle appears to be the 10 Repetition Maximum (cite other articles here).
Generally, to help maximize a goalkeepers lean muscle gains, the maximum rep range should be between
8-12 repetitions for any given exercise.
Following is a table that describes some of the best lean body mass training guidelines that the competitive
goalkeeper can utilize:
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Got no time to waste doing a million and one different exercise for hours on end? Is your training regime
becoming stale? Well what about giving super sets a try? The super set is one of my favorite ways of
training two muscle groups simultaneously with a no holds barred, balls to the wall intensity. In fact, I really
can't stand doing a huge one or two hour training session, because as a competitive goalkeeper it is not
really specific to my position.
Super setting allows for focused and intense training sessions when you really have no time to spare. Apart
from this, super sets allow you to train both your agonist and antagonists all in one session, so you are
gaining a double bang for your buck from your training regime. Another fantastic benefit of super sets is
that you can really boost your testosterone levels which help to increase growth. With super sets you also
gain a great boost to your metabolism, which can help you burn more fat, and be in a lean competitive
state for the competitive season ahead.
Following is an overview of what a super set session entails, are you ready?
Super Sets
Sets: 1-2 exercises for same muscle group followed by 1-2 sets of 2
exercises for antagonists (opposing muscle group)
Volume Moderate
The above session is a great way of boosting your cardiovascular system at the same time, as super sets
don't entail that you take a breather so you can chat to the latest gym babe. Super sets are hard work, and
the old adage that hard work means great gains rings true with this killer routine. Give super sets a try to
boost a stale workout regime and take your training to the next level.
Possibly the two best training systems to utilize in enhancing muscle tone and size include super sets and
compound sets where the goalkeeper trains the same muscle group over two exercises using heavy loads.
Following is a guideline on what super sets entail:
Super sets are one of a whole multitude of training program types a competitive goalkeeper can use if they
wish to increase their muscle growth. Goalkeepers should note that muscle growth should not comprise a
large portion of the periodized plan; the main goal for the competitive goalkeeper should be muscle
strength and endurance.
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Once we have trained aerobically and for strength, the final journey the goalkeeper will take is to develop
neuromuscular power, and enhance their goalkeeper specific abilities and technique, which will take their
game to the next level.
Looking for a workout to power up your lateral strength? One of the most important movements for the
competitive goalkeeper is attacking the impossible ball to either your left or right hand side. Also, one of the
least trained muscles is the abductors, and adductors. I can vividly remember training at the dank old
Balmain PCYC (Sydney, Australia), with its rusted old equipment and contraptions from a bygone era...I
liked it. Tucked away in a little corner was the adductor machine. You know the stirrup looking nautilus
equipment that was about 50 years old and looked more at home in a gynecologist's surgery? This machine,
funnily enough was left rotting away where no beefed up muscle head could see it. It was better for chicks
to use than blokes (at least that was the strategy of the gym owners floor plan).
The adductor machine is a good piece of equipment to use, as the adductors of the legs need to be
strengthened to maximize lateral movements. Following are some powerful exercises you can utilize to
boost your leg work out into overdrive and enhance you lateral goalkeeping movements:
Barbell Squat: Nothing beats this old war horse! To maximize total leg strength targeting every muscle in
your legs, nothing is better than the barbell squat. Utilize 2 warm up sets, with 4 sets that include 10, 10, 8,
6 reps respectively (remember good form is everything)!
Lateral Lunge: Using a barbell again, (with lighter weights of course). Stand erect, feet shoulder-width
apart, holding a barbell across your upper back. Step sideways 3 feet or so, bending your lead knee until
that thigh comes parallel to the floor. (Leave the non working leg dead straight). Keeping the torso erect,
push up through your working leg to return to the start position. Perform the same movement on the other
side, then the next side until both sides completed equal one rep. Do 4 sets of 10, 10, 8 and 6 reps.
Lateral Barbell Step-Up: Looking to go through some extra effort for your poor old adductors (they're
hurting now aren’t they?) Stand next to a stable platform. Drive through that lead foot to bring your tailing
foot up. Step off in the opposite direction, lead foot first. Repeat going the other way to complete the
exercise for reps. Again, 4 sets of 10, 10, 6, 6 reps.
(The above exercises have been extracted from Muscle & Fitness Magazine, 2006 pg 21)
No more shots on goal that are too out of reach! The above exercises will help increase your lateral
strength and maximize your ability to keep the ball out of hard to reach places when you are between the
sticks.
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Chapter
11
Chapter 11
Plyometrics can cause the phenomenon (DOMS) which is short for Delayed Onset Muscle Soreness, which
occurs because of muscle damage and reaches a peak at 12-24 hours after exercise, which can last for up
to 4 days. Goalkeepers need to be aware that because of excessive force utilized by Plyometric training
there can also be back pain and other joint injuries. Therefore, Plyometric training can be extremely taxing
on the central nervous system and requires specific training and safety guidelines as part of the periodized
plan.
Utilizing Plyometrics in goalkeeper specific movements is possibly the greatest way to enhance the
advanced goalkeeper’s performance, especially when it comes to leaping and bounding motions such as
diving for the ball. Goalkeeping is highly Plyometric in nature, as it requires explosive power, and kinetic
energy in the form of diving and leaping to attack the ball for example. Kinetic energy can be created by the
goalkeeper via force that is applied directly to the muscle which creates phenomenon scientists coin
“stiffness”. The greater the stiffness, the more it requires to stretch, the greater elastic energy is stored
within the object (in our case, muscles), and this is known as kinetic energy.
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Plyometric activity requires eccentric actions (like the downward phase of the squat), and eccentric actions
create great force without consuming too much energy. Richardson, A. (2001) points to several studies that
show with Plyometric training an athlete can increase explosive power and muscular endurance and that
Plyometric training is a large factor in strength and endurance training performance. For Plyometrics to be
effective, the goalkeeper should try to reduce contact time when landing, as the muscle-tendon is stiffer
which enables it to store more energy thus producing more power.
2. The recruitment of most motor units and their corresponding muscle fibers
Some of the best ways for the competitive goalkeeper to enhance their alactic and lactic power and capacity
involve sprinting activities. Two of the best measures include the 40 meter sprint and the 400 meter sprint
as they both require high levels of lactic anaerobic power and capacity. Richardson A (2001) suggests that
agility is the ability of the athlete to change the position and direction of the body as a whole, either while
stationary or while moving as quickly as possible. Some good measures of agility include burpees and the
Illinois agility run. Goalkeeper trainers can compose many goalkeeping specific tests of agility and
alactic/lactic power and the above examples are standard tests that personal trainers would use with
athletic clients.
The beauty of plyometrics is that the goalkeeper trainer can compose different drills for the competitive
goalkeeper. Plyometrics is probably the most important facet of the goalkeepers training regime, as the
goalkeeper needs to produce large amounts of power and energy from a stationary position, most of which
involves leaping and bounding to attack the ball. Following are some guidelines suggested by Batman P.
(2001) which can help improve goalkeeper performance without risk of injury:
1. The best way to increase muscular power is to mix plyometric training with a strength
training regime.
2. Intensity, volume and frequency of plyometric training should be increased gradually
with a minimum of 1 session a week, maximum 3 sessions per week.
3. Flexibility training is extremely important for the competitive goalkeeper throughout a
plyometric training program, therefore stretching should be a staple of the periodized
plyometric program.
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4. Minimize contact time with the ground in the plyometric movement to increase muscle
power
5. Redesign sports movements to maximize the use of elastic energy. Therefore, goalkeeper
specific movements should be utilized.
6. Ensure that adequate warm ups and cool downs are utilized; these should also be
goalkeeper specific.
7. High Intensity
8. Progressive overload. This entails that the plyometric activity should be structured so that is
done in increments.
9. The plyometric activity should entail maximum force over a minimum amount of time.
Plyometric activity for the competitive goalkeeper utilizes specific movements that are energy efficient,
rather than utilizing too much energy like other training methods (weight lifting etc...). Plyometrics for
goalkeeping requires the goalkeeper to utilize their natural mechanical advantage. Utilizing the SSC
effectively means that the goalkeeper should try to use quick movements, with minimum contact with the
ground. When the goalkeeper decreases the contact time with the ground, they increase the energy and
power of the given movement. As with all training methods specified in this guide, training should be
progressive, and gains take time, this is why plyometrics should be part of the structured periodized
program.
Plyometrics for the goalkeeper should be utilized under the following conditions and training guidelines:
1. Warm up for 10 minutes and perform activities such as running forward, backward and
sideward to prepare the muscle for work.
3. Plyometrics are best performed in the morning when the muscles are fresh.
5. Perform some low intensity exercises to warm up, before any all out effort.
6. The ultimate goal for the goalkeeper is to reduce contact time with the floor.
8. Depending of the goalkeepers training age, rest and recovery time will be different for each
individual.
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Sets 1-4
Reps 1-20
Rest 60 sec
Ski Jumps: The goalkeeper stands on one foot. The other leg is bent at 90 degrees, with the foot behind
the body. They jump to the side landing on the other foot.
Low Lateral Jumps: Set up a small obstacle like a dome shaped marker. The goalkeeper stands to the
side of the obstacles, with feet parallel and ankles close together. Keeping the ankles close together, he/she
jumps over the obstacle, i.e. side to side.
Chest Throws (Medicine Balls): Two goalkeepers it opposite each other, with soles of feet touching.
One holds the ball to their chest, then throws it to his/her partner, similar to a basketball pass. The other
catches the ball and immediately throws it back.
Side Ball Throw: The goalkeepers stand side on with the ball out in front. They throw the ball to one
another by twisting the trunk. The ball is caught and returned as quickly as possible.
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Sets 2-5
Reps 1-15
Tuck Jumps: The goalkeeper stands erect with feet parallel and shoulder width apart. He/she jumps as
high into the air as possible, bringing the knees up to the chest. The arms are held across the chest
throughout the drill. A small jump between reps may help beginners develop the correct technique.
Squat Jumps: The goalkeeper stands erect with feet parallel and shoulder width apart and hands behind
their head. He/she jumps into the air as high as they can, keeping their legs straight.
Lateral Jumps: This exercise is the same as low lateral jumps; instead the goalkeeper will use a higher
obstacle like a witches hat or small hurdle.
Double Leg Jump: The goalkeeper starts with feet parallel and shoulder width apart. He/she jumps
forward swinging the arms, trying to gain as much distance as possible. When the goalkeeper lands, he/she
should spring into the next jump as quickly as possible.
Overhead throw with the medicine ball: Two goalkeepers go down on one knee, facing each other.
One of them holds the ball above their head in two hands and throws it to their partner. The other
goalkeeper catches the ball and throws it back as quickly as possible.
Ball Wall Throw: The goalkeeper stands opposite a wall, holding the ball to one side. The goalkeeper then
throws the ball across the body, and uses footwork to reach the ball on the other side.
Twist & Throw: Two goalkeepers stand side by side, approximately one meter apart. One goalkeeper
holds the ball out in front; he/she throws the ball out in front of the partner, using a powerful rotation of
the trunk. The partner catches the ball and throws the ball back to the other goalkeeper the same way (you
may want to use a medicine ball for this exercise also).
Lateral Hops: The goalkeeper stands with feet together and legs slightly bent. The goalkeeper jumps
directly to the side as far as possible, keeping their feet together, whilst the goalkeeper trainer or partner
throws the ball to them.
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Box jumps: The goalkeeper stands facing a box, 30-50 cm high. He/she jumps onto the box, making sure
the whole foot lands on the box (the goalkeeper trainer or partner can throw a ball at them during the
motion), then step off and repeat the exercise.
Sets 2-5
Reps 1-12
Bounding: The goalkeeper starts with feet parallel and shoulder width apart. He/she takes long powerful
jumps, similar to a running stride. Each jump is as long as possible, and the knee is driven up as high as
possible, with arms swinging back and forth to gain extra distance.
Zigzag jumps: Set up a line of markers about 1-2 meters apart. The goalkeeper starts standing to one
side of the first marker. Using a technique similar to the double leg jump, he she jumps from side to side,
moving between the markers.
Drop Push Ups: Set up a low object, possibly a medicine ball. The goalkeeper starts with both hands on
the object, with the body in a normal push up position. The goalkeeper then drops off to the side of the
object landing on the ground, and then pushes back up off the ground as fast as possible back onto the
object.
Clap Push Up: The goalkeeper assumes a normal push up position; however the legs are slightly wider
apart. The goalkeeper bends the arms slightly, keeping the body straight, and push up of the ground as
fast as possible, the goalkeeper attempts to perform a clap, or push the ball back to the trainer before
landing.
Depth Jumps: The goalkeeper stands on a box, no higher than 60 CM. The goalkeeper then jumps as
high as possible as soon as they hit the ground. A ball can be kicked at the goalkeeper upon landing
above head, or side to side.
Depth jump For Distance: Same as above, however upon landing the goalkeeper tries to jump out as
far as possible.
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11.7 Great Goalkeeper Sessions You Can Utilize to Maximize Goalkeeping Power
Goalkeeping Plyometric Exercise Prescription
Aim To help goalkeepers develop anaerobic power and speed via sprints and sprint drills and on field plyometric
work, that includes ball work. To increase agility by incorporating direction changes.
Warm Up Jog 5 mins slow 50-60% MHR
Preparation Static Stretch calves, quads, hams, adductors, lower back, hip flexors
Duration 45 minutes
Intensity Low/High 80-90% MHR
Activity
1. Sprint warm up drills: bounding, high knee run, butt kicks, skip
2. 10 random sprints 100m max, with changes of direction, variable recovery periods.
6. Zig zag cone sprints – weave series of cones as fast as possible (incorporate ball work here)- jog for recovery
Cool Down 5 minute slow job
Conclusion Stretching, calves, quads, hams, lower back, adductors, hip flexors
Adapted From Richardson, A. (2001)
The above table is a great way to structure any Plyometric activity the goalkeeper will take part in over
his/her training regime. In fact, this table is a good way to structure various micro cycles for strength and
aerobic fitness also.
First, some housekeeping. "Agility refers to the ability of the body to rapidly and efficiently, change the
position and/or the direction of both body segments and the body as a whole, either while stationary or
while moving as quickly as possible" (Batman, P. Advanced Resistance Training, 2001). So to be truly as
fast as a cheetah, agility training drills such as Burpees, Figure of 8 and the Illinois run can get you there.
Let's take a look at all three:
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• Burpee: The Burpee (don't ask me why they named it that) gives an indicator of a person’s ability
to rapidly change position through a squat position to a push up position and returning in the same
manner to the starting position. The goalkeeper needs to complete as many repetitions as possible
within 15 seconds. More than 10 repetitions in male or 9 repetitions for a female goalkeeper mean
superior performance. Less than 4 repetitions for both male and female goalkeepers indicate poor
performance. In the Burpee there are four movements which include the following sequence:
1. Goalkeeper stands erect arms by their side, places their hands on the floor in front of
their feet (squat position)
2. The goalkeeper then thrusts their legs back as quickly as possible to assume a push
up position
• Figure of 8: Using traffic cones the figure of 8 tests the athlete’s ability to make frequent rapid
changes of direction. The athlete finishes the course three times with one minute rest intervals for
each. The male goalkeeper who can complete the course in around 8.3 seconds and the female
goalkeeper who can complete the course in around 8.5 seconds are recognized to be within the
100th percentile of agility scores.
• Illinois: This is really a test of the amalgamation of speed, co-ordination, reaction time and power.
The Illinois tests the athlete’s ability to accelerate, swerve and change direction as quickly as
possible. Male goalkeepers who can complete the course in less than 15.9 seconds and female
goalkeepers who can complete the course in less than 17.5 seconds are considered to have
displayed superior performance.
Agility is extremely important for any sport. Goalkeeping drills that push agility really help increase
performance not just specifically (e.g. trying to build my quad strength) but holistically, i.e. all your
strength and power training rolled into one activity. Agility training is an important part of plyometric
activity and really incorporates all your abilities and puts them to the test for great athletic gains.
11.9 Using Speed Training To Blast Your Goalkeeping Performance into the Stratosphere!
Anaerobic training can allow you to reach top gun speeds and maximize fast twitch muscle fiber utilization.
What can it do for technical ability? Recent research shows that speed training can help increase a soccer
players agility and dribbling skills. Muniroglu, D. 2005 "The Effects Of Speed Function On Some
Technical Elements In Soccer" showed some significant findings which included:
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• Average sprint times for soccer players for 0-15 m, 15-30 m and 0-30 m was 2.25 seconds ,
1.85 seconds and 4.14 seconds respectively.
• Soccer players with greater sprinting ability had more meaningful agility values.
• Maximum speed and agility are related to specificity i.e. Differences in muscle strength
qualities etc...
• No real correlation was found between sprinting speed and slalom dribbling values.
So let's talk in English. How are the above values important for a competitive goalkeeper? Increasing
sprinting ability is important for increasing agility and vice versa. Specificity is an important concept also. If
we train specifically for anaerobic power activities (like sprinting) we also help increase other attributes
such as agility. Cool, this means better goalkeeping. Speed is an important function of any sport and that
means, increasing your ability to generate more speed can help you in all facets of your sport, from
sprinting to meet a player in your 18 yard box and diving to save a ball. Don't neglect the need for speed
for maximum performance.
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Chapter
12
Chapter 12
12.1 Train To Be The Best Goalkeeper You Can Be…But Don’t Overtrain!
Overtraining is a serious problem amongst competitive athletes, goalkeepers are no different. Some of the physical symptoms of
overtraining can include:
1. Poor performances
2. Chronic fatigue
4. Hormonal changes
7. Frequent sicknesses
8. Frequent headaches
…the list goes on. The problem with overtraining for the goalkeeper is that it may only last 2-3 weeks, or its
symptoms can be prolonged for up to several months. Resolving overtraining is simply done through rest.
Now the good news is that overtraining can be prevented with prior planning. The periodized training
program that we outlined in the previous section will allow the goalkeeper to maintain peak fitness while
not reaching an overtrained state. Some of the best ways of preventing overtraining for the competitive
goalkeeper include:
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7. Massage, relaxation techniques and hydrotherapy are also great ways to naturally energize the
body
Possibly the best way to make sure that the goalkeeper has not overtrained is to maintain a training diary.
Training diaries are a phenomenal way for the goalkeeper and their trainer to evaluate their feelings and
thoughts throughout the training season. In fact, Batman P. (2001) has suggested that mood and other
psychological measurements are a good way of reviewing the goalkeepers’ mental and physiological state,
and a training diary is a direct reflection of the goalkeeper’s mental state, so utilize one to enhance your
goalkeeping performance.
I chuckle to myself from time to time when I think of how naive I was just a short few years ago. I would
run without abandon, throw myself into a fray of attackers without concern of injury and generally work out
at super hard intensities without knowing the dangers of overtraining. The danger of overtraining is real,
and you just don't know how blessed you are until you are sidelined for weeks, months or even years. It
was not until the time I started learning sports science that I realized that having a serious down-time is
just as important as extreme physical activity. One very good article by Hill, M (2006) cited:
"… Bodies don't bounce back as well after more than 12 hours of exercise a week. He said over
exercise can create more oxidative stress, in which oxygen molecules called free radicals are
formed that damage DNA and cells in ways that, over time, can accumulate to spur cancer.
Over time, oxidative stress has been linked to health problems, including cancer.
In general, doctors' advice is to listen to your body. If you are tired or achy, take a rest. Take
days off and vary the intensity of your workout. Irwin counsels runners to watch out for signs
they're working out too hard, such as a resting heart rate 10 beats a minute over the normal
rate."
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And...
"Foster offers some specific pointers for beginners trying to burn off the holiday bulge: Cross‐
train and give yourself six months or so to build endurance. Respect the limitations that come
with age, he said, and ''don't try to be 19 the first week. ''
But whatever you do, don't stop exercising."
I know many of you will be training intensely for the season ahead, but also remember to try to engage in
active rest days. I emphasize the word "active", because it means that you should not stop training, kick
your heels up and pop open a bag of chips. Active recovery means going down to the pool for a run in the
cold water, or even a wade at the beach. Also, because of free radical build-up, that seriously can hinder
your health, try ramping up your consumption of high antioxidant foods found in your fruits and vegetables,
and remember to take it easy, your body will thank you for it.
“Many differences exist between strength and endurance during the detraining period. The
central circulatory responses from aerobic training are initially lost due to decreases in cardiac
function, whilst the likes of eccentric strength appears to last for longer periods despite
detraining”
Strength gains for the competitive goalkeeper may take some time to decrease, whereas the aerobic gains
that you create can be over with over a short period of time. This is a good indication that the rest period
for any competitive goalkeeper should be “active”, that means we decrease the performance by 40-60%,
while maintaining some level of activity whether it be light circuit classes, to retain muscular strength and
endurance, or other sports that are similar in action to goalkeeping to maintain technique, and provide
training diversity. The goalkeeper should remain in a detrained state for no longer than 4 weeks to maintain
their performance levels for the oncoming pre-season training schedule.
Another great study, especially when it comes to aerobic training intensities for the competitive goalkeeper
was Lehmann, M. (et.al) British Journal of Sports Medicine (1992) who conducted a study over 2 years
on 8 middle and long distance athletes. Lehmann’s findings pointed out 3 major markers of overtraining
syndrome as experienced by these endurance athletes:
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1. After a three week period of initial training, significantly increasing the training load can
induce overtraining which can lead to decreased performance. As with any type of high
volume training, an athlete should be given sufficient time to recover.
2. During the initial three week period of a training micro cycle helps to improve maximal
treadmill and endurance performance. Therefore over a shorter time frame, the body
will be able to cope with the initial increases of intensity, but any other increases after
that time can induce overtraining symptoms.
3. When training volume was increased over the normal threshold, overtraining symptoms
like central fatigue was induced.
Bottom line for any goalkeeper is that a periodized approach as mentioned previously is the best way for
the competitive goalkeeper to enhance their performance and help reduce the chances of overtraining.
1. Eccentric Contractions during Exercise: This can happen if you are hauling
super heavy weights (like the downward phase of a squat) or running down a steep
hill. Eccentric contractions are super intense and are a cause of the pain felt a few
days after intense training.
2. Muscle Spasms: Again. When your hauling great amounts of weight, or carrying
your own, eccentric contractions can cause major muscle contractions and muscle
spasms that enhance the effects of muscle soreness.
3. Damaging Cells: At a cellular level, the body has just taken a beating and this
causes protein to break down which leads to muscle soreness.
Studies have shown that greater muscle strength and mass is obtained by doing what is termed negative
(eccentric) exercises. In effect, the muscles are damaged, and need time to repair. Therefore, recovery is
the goalkeeper’s best friend, and when utilizing eccentric exercises the goalkeeper should work to
increasing the rest ratio sometimes up to seven days post eccentric type activities.
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2. The exercise intensity and duration needs to be greater than 70% VO2 Max and greater
than 60 minutes are needed for any significant gains in EPOC to occur
3. Goalkeepers should aim at running and circuit training type activities using both upper
and lower body movements. Why? Simply because running and circuit training produce
the most effort and greater chance of maximizing EPOC.
12.6 5 Best Recovery Methods for the Hard Working Competitive Goalkeeper
Nothing can grow without rest. Push a car over the red-line and the engine will blow, the same with your
goalkeeping performance. Rest is critical, whether it be rest between sets or training cycles. We mentioned
previously that overload is needed for growth and progression, though if we do not have a reduced
workload over a 4 week macro cycle we risk corrupting our training progression and the laws of diminishing
returns kick in. Here are five of the best ways to help a goalkeeper recover from the stresses of their
intense training:
2. Physiotherapy: After crunching your muscles and bones to oblivion, the best way to relax is
through remedial techniques such as flotation tanks, spa baths, saunas, hydro massage, hot
cold showers; ultra sound…the list goes on. Physiotherapy will help the goalkeeper relax their
skeletal muscles and promote blood flow into local areas, which help heal and rejuvenate
muscle, tendons, ligaments and joints.
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3. Massage & Relaxation: Nothing beats a relaxing massage to help reduce muscle tension,
reduce stress levels assist in venous and lymph drainage, increase blood flow, break up scar
tissue and again the list is exhaustive. Yoga and mental imagery are other great ways of
helping the body and mind recuperate from the toil of the competitive season.
4. Maintain Skill Levels: Another great way for the competitive goalkeeper to wind down
actively is to maintain their skill and technique. Participating in recreational sports other than
football can help maintain fitness without the thought of serious competition and help hone
important skills that may not be learnt via goalkeeping and football.
5. Shut Eye: Nothing beats sleep for rest and recovery. Even when you are training twice per
day, short naps will allow for the body to recuperate from the first training session and re-
invigorate the goalkeeper for the next training session.
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Conclusion
Well it’s not really the end, as I’ve made a solid commitment to not only updating the Keeper Skool blog
with the latest scientific information but I am dedicating much of my time to updating this book with
detailed scientific information on a regular basis. What this means is that the G-Code will always unfurl with
many more training methodologies over its life span. My hope is that you have taken one or two snippets of
information from the G-Code and created something remarkable. If you’ve taken more than just two, then I
know that you are well advanced from where you were yesterday. Yes, it only takes one or two new
training concepts to start building a great evolution in your goalkeeping game.
Remember the 80/20 rule we mentioned in our introduction? Small things can have a huge impact. In fact,
all you have to do is change a few small things in your direct training environment and then you can begin
to create a wonderful transition to greater goalkeeping performance. We saw that any great athlete should
have a fundamental training prescription in place that builds a solid aerobic base, it all starts when a
goalkeeper is very young. Children need to know that goalkeeping is fun and that with great support from
family and friends a child can develop quickly. Small tools (e.g. RPE) you can use at home to gauge aerobic
fitness can, when written down in a training diary, provide great measures in performance and act as a
guide for the young developing goalkeeper.
Carbohydrates are much maligned in today’s overly hyped, get thin quick diet industries. What is inherent in
a sedentary person’s diet does not entail that an athlete should follow the same diet prescriptions. In fact,
carbohydrates as presented in the G-Code are a pivotal facet of enhanced goalkeeping performance. When
an athlete loads their carbohydrates throughout a training week, they set a stage for good performance
throughout the training season. Goalkeepers (and any athlete for that matter) must stay away from low
carbohydrate diets at all costs, as they can seriously detriment performance.
Another important conduit for greater goalkeeping performance is a diet rich in protein. Goalkeeping is an
extremely taxing position, and the breakdown of protein in muscle can eventuate for the competitive
goalkeeper training at high intensities. Even though protein plays a small role in immediate energy
expenditure, a diet high in protein is extremely important for the goalkeeper to recuperate and help their
muscles grow. The G-Code has also tried to present protein found in foods that you may have never been
aware of. Therefore, apart from just scoffing down a protein shake, the goalkeeper should be aware that
they can derive much of their protein from a basic diet.
Female goalkeepers have very different needs when it comes to intense training. Because of blood loss from
menstruation for example, the female goalkeeper will need to increase iron intake more than what their
male counterparts, or a sedentary female for that matter will require. Another key aspect of nutrition to
power goalkeeping performance is micronutrients. Many competitive goalkeepers may be deficient in certain
vitamins and minerals. Therefore, the goalkeeper should consume vitamins that strengthen metabolism
(especially with high protein diets) and help aid digestion and processing of certain foods. Apart from this a
diet rich in essential vitamins and minerals will help fight against free radicals with antioxidants.
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Goalkeepers, who fail to have a fluid replacement plan, ultimately hinder their performance and
development. Fluid replacement is of utmost importance during hot and dry competitive matches and the
goalkeeper needs to be able to set a strategy that enables them to be hydrated before, during and after
competition. Without a proper aerobic base, the goalkeeper’s performance will be sub-par. I developed the
AFPP a few years back as a way for goalkeepers to enhance their aerobic fitness to its maximum. In fact,
having a limited aerobic and anaerobic base will detract from any gains you may want to experience with
strength and power training programs the competitive goalkeeper undertakes.
Many goalkeepers begin a fitness training program without understanding the fundamentals of how the
muscles produce energy. I have presented some riveting studies that not only show you how muscles
produce energy, but also the advances in sports science through the genetic make-up of muscles. One
study in particular showed the foods that can help maximize genetic potential. That’s right; certain foods
have been shown to produce positive effects on genetic makeup and can be used as a natural way for the
competitive goalkeeper to enhance their performance.
Goalkeepers from all around the globe contact me regarding which exercises they should use to enhance
their performance. What they don’t realize is that if you fail to plan, you plan to fail. It is an old adage that
rings true in every facet of goalkeeping development. If you utilize a periodized program that outlines the
yearly tactics you will undertake to maximize your goalkeeping performance you will be able to paint an
intricate picture of your goalkeeping success in advance.
Strength training seems to be taboo, whenever the topic is brought up amongst goalkeepers or goalkeeper
trainers in general. Strength training, used as part of a formal plan, will enhance the goalkeeper’s
performance exceptionally. The myth is that you need 1001 different exercises to gain strength, but the
basic prescriptions always apply. Strength training protocols that entail heavy weights and low repetitions,
with maximum intensity will boost muscular growth and enhance testosterone and growth hormone levels
naturally.
Plyometric training is possibly the best way to enhance both technique and muscular power, especially for
the competitive goalkeeper. The beautiful thing about utilizing plyometrics as part and parcel of a periodized
program is that the goalkeeper can maximize all facets of strength, aerobic energy with the added benefit
of muscular power. Because all forms of high intensity goalkeeper training can be extremely taxing
physically and mentally, active recuperation is needed. Goalkeepers need to know how to utilize relaxation
techniques to not only curb the effect of overtraining, but also prepare themselves for the demands of the
competitive season.
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Goalkeeping is not just an art form; it really is a special science. And the science of goalkeeping is not just
inherent in training technique. I believe that training for technique alone is short-sighted. The G-Code was
developed to give the competitive goalkeeper an overview of how to maximize your goalkeeping
performance through scientific facts and prescriptions. I hope that what you take away from the book is
VERITAS (truth). I may have missed one or many different methodologies, my apologies for this.
Understand that the G-Code is really only just the beginning; and there will be more evolutionary fitness
prescriptions added to this e-book over time. I hope that the small investment that you made in this e-book,
will give you a lifetime of guidance as you transition your goalkeeping ability from great to remarkable.
God Bless,
John Stevanja
Keeper Skool
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References
Following are a list of references from research found within the pages of The G-Code. While some
references are listed as a complete citation, others have certain facets missing. I apologize for this, as some
of the articles that were found on the internet over the course of my research have been archived by site
owners, and have been difficult to retrieve. In the case where some references are incomplete, I have
added commentary as to the usefulness of the study and how the research presented within each individual
study came about. Another reason why I have dedicated to provide free lifetime updates within The G-Code
is that unfortunately, once articles are archived they are very hard to come by without some dedication to
discovering the research on your own. In all instances, I have hoped that the following research has been
useful to all readers at Keeper Skool blog, and those who have purchased The G-Code.
Roy, B.D. (et. al. 2001), “Macronutrient Intake and Whole Body Protein Metabolism
Following Resistance Exercise
Kirkendall, D.T. (2004): The following study has been archived by site owners. This is truly a
compelling study that I came across whilst trying to uncover the relationship that carbohydrates had
on competitive soccer players. It showed that carbohydrates, protein and healthy fats play a
considerable role in the performance of competitive soccer players. One gripe that I had with the
study was that it cited that creatine supplementation is of no real benefit for the competitive soccer
player. There have been countless studies that have attested to the benefits of creatine
supplementation and its importance in maximizing muscle strength and power for the competitive
athlete.
Carrithers JA (et. al. Journal of Applied Physiology 2000), "Effects of Post exercise
Carbohydrate-Protein Feedings on Muscle Glycogen Restoration".
Nutraingredients.com (2006): The study we quoted within The G-Code has been archived by site
owners. Nutraingredients.com is a fantastic site that is packed with the latest nutrition information
that any competitive athlete can utilize to help maximize performance.
Aceto, C. “Best Foods”, Flex Dec 2005.
Bruno G (2006) cited in the Current Sports Medicine Reports (Vol. 5, No. 4, 2006)
Food Chemistry (Vol.97, pp. 137-150)
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Nachbur J. 2006, “Research Shows Cherry Juice May Prevent Muscle Damage Pain”, British
Journal of Sports Medicine, (2006)
Muniroglu, D. 2005 "The Effects of Speed Function on Some Technical Elements in Soccer".
Journal of Physiology (Sept 18, 2006). Cited & adapted from Blackwell Publishing Ltd.
Rice University (November 8, 2006). Cited & adapted by a news release by Rice University.
Skolnick, A. (Outside Magazine, October 2005) “The DNA Diet”
“The Core of Fitness Lies within Muscle Stability” (American Academy of Orthopedic
Surgeons, 2005).
(G.G., Haff et. al. 1997) "Force-time dependent characteristics of dynamic and isometric
muscle actions" .
(Tesch, P.A. et al. 1998) "Skeletal muscle glycogen loss evoked by resistance exercise".
Reynolds, T. "A Prospectus on Periodization" (Bodybuilding.com)
Starkey, D.B. "Effect of resistance training volume on strength and muscle thickness"
(1996)
Kramer, J.B. (et. al. 1997) published an article describing the efficiency of utilizing single set
exercises & another study titled “Putting the cardio before the horse”, provided a great analogy
of why strength and endurance exercise don’t go hand in hand.
Anderson, O. (2004-2005) “Science of Sport: What To Do On A Bad Day”.
Maximizing lateral strength: Muscle & Fitness Magazine, 2006 pg 21.
Muniroglu, D. 2005 "The Effects Of Speed Function On Some Technical Elements In Soccer"
Hill, M (2006) “Dangers of overtraining: Too much exercise commonly leads to stress
fractures, insomnia”
Lehmann, M. (et.al) British Journal of Sports Medicine (1992). This article cited the negative effects
of overtraining.
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