Footballscience.net
The German national and Bayern Munich striker had an individualized high-intensity and speed training session during the training camp of Bayern Munich at Doha/Qatar this week.
Generally, the high-intensity part was heart rate based and consisted of 3 sets, each one with 3 laps on the outside the pitch. One set of high-intensity part running was approximately 1050 meter in length (3 x 350 meters) and Mario Gomez finished each lap after ~1:10 minutes resulting in an average time of 3:30 minutes per set and therefore an running speed of ~18 km/h (=5 meters/second).
After each set of high-intensity running, the player performed one lap of the speed training described below. As a result, the striker was doing 3 laps of the speed circuit.
Equipment used were 16 poles and ~15 cones.
- 1) 6 poles on the ground providing the step length, the total distance marked by all poles are ~12 meters and an additional sprint for ~20 meters
- Deceleration in ~15 meters
- Active recovery in ~20 seconds on ~22 meters
- 2) sprint half the mid circle = 57.5/2=27 m
- Deceleration for ~15 m
- Active recovery for ~20 seconds on 22 meters
- 3) 2 meter straight sprint, 3 x 4 meter zigzag, 2 meters straight sprint
- Deceleration in ~10 meters
- Active recovery for ~20 seconds recovery on ~25 meters
- 4) 5 m straight sprint, 2.5 meters backwards, 7 meter forward sprint
- Deceleration in 10 meters
Below you can also check/see the video for further clarification.
