Intensity and stimulus density: different factors in endurance training.
In addition to intensity, other factors also play an important role in training planning. One of these factors is stimulus density:
Stimulus density refers to the repetition of training stimuli over time.
The body reacts very differently depending on the composition of the stimulus density. On the one hand, it would be possible to use one day a week for a completely exhausting workout with the aim of improving endurance. On the other hand, the identical training time and total load could be divided over different days.
If divided sensibly, this leads to improved adaptation, as the break between the individual stimuli is significantly shorter.
Especially with regard to the so important adaptation of the Vo2max (maximum oxygen capacity), a repeated stimulus without too long pauses between the individual units is elementary.
Another added value of this training design is the regeneration after the units.
Since the individual units no longer lead to complete exhaustion and the associated structural damage is absent, the body can regenerate much faster and convert the training stimulus into improved performance.
Particularly during the season, shorter but intensive sessions can also be used to improve endurance during matches.
If there is additional stress at the weekend due to a match, the above-mentioned highly intensive and exhausting stimulus makes little sense and - taking regeneration into account - is hardly sensible to incorporate into a training structure.
The situation is somewhat different during preparation, but here, too, it is more effective to adjust the stimulus density rather than just the intensity.
How "harmful" is muscle soreness?
During intensive training sessions, regeneration should also be a very important topic. After the first units, there will certainly be muscle soreness, as the loads can be unfamiliar at first and the muscles first have to adapt to this new stimulus.
Muscle soreness is characterised by structural damage to the muscle fibres at the smallest level, micro tears develop in the so-called Z-disks. This usually happens during eccentric high loads, when the muscle increases in length under high tension.
If the muscle is severely sore, there is also an increased risk of injury to the muscles, so if necessary the following unit should be adjusted slightly. The good news here is that the muscles get used to new stimuli very quickly, so the soreness will subside very quickly and you should not be put off by the first session.
On the contrary: try to see the positive side of the fact that your body reacts to the new stimulus, because without a new stimulus there is no adaptation.
Before an endurance session, it is important to replenish the carbohydrate stores.
In order to make it easier for your body to recover after an intensive session, or to support it in doing so, nutrition before and after the session also plays an important role.
The first important rule is to fill up your carbohydrate stores before the session. This is necessary because the intensive demands go hand in hand with a fast energy supply, which can only be secured energetically by carbohydrates.
Therefore, even with a low-carb diet, a minimum amount of carbohydrates must be supplied before intensive sessions. Ideally, this should be done with the last two meals before the session. As the body's intake of carbohydrates is very limited, it only makes limited sense to consume carbohydrates exclusively before the session.
As a rule of thumb, the absorption capacity is 1g of carbohydrates per kg of body weight per hour, i.e. with a body weight of 70kg, no more than 70g of carbohydrates can be absorbed per hour.
In addition to carbohydrate management, it is also important to ensure sufficient hydration, especially in the summer months, to start the session in a well-hydrated state and to make up for the fluid loss after the session. This should be done as soon as possible after the session.
For an approximate estimate of fluid loss, as this is very individual, the difference in weight before and after the session can be used.
In conclusion, it is important to remember that every training session needs to take into account the prevailing conditions. If you do this well, intensive sessions can be a very good training tool for improving football-specific endurance.
Nothing should stand in the way of successful training.
About the author
Hosea is the managing director of HYCYS, a training institute for systematic,
holistic, scientifically based performance enhancement for endurance athletes. Hosea, who completed his Master's degree at the Sports University of Cologne, is in charge of the Munich location at HYCYS, which is ideal for him as a mountain bike and cycle racing athlete.
Whether cycling, triathlon or football, Hosea Frick has years of experience in the professional sector. Now amateur players can also benefit from his know-how.
Hosea knows what efficient, well-structured training in football looks like, and not just from his training support of the Bundesliga team Fortuna Düsseldorf. For him, it's all about a sensible balance of stress build-up and regeneration phases.