• # Optimizing Groups for Small Sided Games (SSGs)

In the following video I will show you how to: a) Calculate normal scores for any test/statistic (percentiles & z-scores) and the difference between them; b) Calculate composite scores using weighting factors and normal scores; c) Use one great Excel tool – SOLVER to provide optimized solution for groups;

• # Individual Qualities vs Positional Demands

Individual Qualities vs Positional Demands One frequent question I get from coaches and try to resolve myself is whether the conditioning should be based on individual characteristics (MAS, YOYO, VMAX, etc) OR based on position demands? Regarding the position demands: how do we quantify them and what is the worthwhile difference (SWC) between positions that warrants different training prescription?...

• # Naming the HIT Drills

I love the idea of naming certain drills/workouts (like Crossfit does using female names) because it is easier for the athlete to ‘personalize’ them and remember them. So, instead of saying we are going to do 30:30 intervals at 100:70% MAS, it might be easier to say “Boys, get ready for Bloody Mary”.

• # MMA Training Classification Using Bondarchuk System

I decided to publish the following tables that I have created to guide my planning/programming for one  friend of mine and MMA athlete that asked for my advice last year.I have utilized Bondarchuk approach in classifying the drills for each training component (and goal) as I did in my Physical Preparation for Soccer manual and Periodization Confusion article.

• # Running based intervals – Velocities table [Update]

I just updated the Excel file and added the typical workouts for the categories.

• # Running Based Intervals – Velocities Table

This is a simple Excel workbook with classified methods I always use when it comes to running based intervals and cross-training. It allows you to save your favourite HIIT drills, but also to easily calculate the running distances based on individual MAS results.

• # Individualizing HIIT in Intermittent Sport Athletes with the 30-15 Intermittent Fitness Test

I just got the following full paper which is very interesting. If you have access you should definitely check this one out. I would love to see a third experimental group too – combined approach

• # What is „harder“? –help needed

I am working on an annual plan that quantifies the training impulses (or training load) for most of the training methods (strength, specific conditioning using SSG and running-based conditioning) based on the intensity, volume and density of certain method. For example, strength training impulse is %1RM * volume (reps) * frequency. So, if you lift 3×5 (15) with 80%...