July 4, 2020

Creating Extra Muscle Soreness For Long Term Benefits | Fitness Advice For Soccer Players

– What's up guys, it's James here from Matchfit Conditioning.

In this video I'm gonnabasically touch on a question, a really great questionwhich came in last week and it's to do withcreating muscle soreness during the season, sort of ina way that you're investing in yourself by increasing your muscle mass in order to increase yourphysicality on the pitch further down the linewhen you potentially reach first team level or pro level.

So should you be creating musclesoreness during the season? And it came in from a player that was I guess a little bit confused because they've seen a few things online, and when there's lots ofvoices, it can become confusing because you're not quitesure who to follow.

So I'm just gonna give you my take on it, I'm gonna reiterate whatI've said in previous videos.

During the season, youshould not be doing anything other than optimizing yourselfto perform in the moment.

So in your team training sessions and in your matches as well, you shouldn't be doinganything which is potentially gonna create extra muscle soreness, which is not I guess neededbecause you're probably gonna still be prettysore from your matches and you're gonna be sore fromyour team training as well.

So you wanna focus onrecovery and also training in a way which optimizeseverything you're doing so focusing on your mobility, power, speed and gaining a little edge, sorry, wherever you possibly can and measuring everythingyou're doing as well so that you know when there'sa risk of over-training or maybe even you're under-training or you hit a little bit of a plateau and you need to mix things up, so the tracking element ofthat is really important.

Now, the reason why I don't think that you should be doing extra strength work or extra intense strength work which will create extra musclesoreness during the season is because becoming a first team player or professional playeris by no means a given, just because you're performingwell when you're, you know, between the ages of guess, 16 to 22.

That window there, is akey moment in your career.

You could argue, it's actually the most important time during your career when that's gonna determinewhether you're gonna make that step up to that level.

Just because you're playingwell when you're 16, 17, 18, 19 doesn't mean you'regonna make that step up.

And if you do somethingwhich can negatively negatively, sorry, affectyour performance on match day, that is not necessary, then in my opinion, that's a pretty stupid thingto do because you can't predict that you're gonna becomea first team player or professional player, all you can do is focus on what you're doing in that moment and do everything you can tooptimize what you're doing.

So, in my opinion, doing extra strength work which creates soreness duringthe season is a club decision and not a personal decision, and I'll give an example for this and its, an interview I saw a couple ofyears ago with Steven Gerrard and he was basically saying how when he was making thatstep up to first team level the club told himthat they're gonna be working him really hard in the gym so that they could increase his physicality and so he could get up to speed and compete with obviously the adults which were playing at first team level.

And that's absolutely finebecause the team, sorry, the club has control over Gerrard'scomplete schedule and they know, when he's playing, they know that if they wannainvest that extra strength work into him so that he's readyfor the start of preseason for the next season, for example.

So they might pull him out of a few games that he would normally play in, because they wanna workwith him in the gym instead.

You can't do that as a personal decision coz if you're doing that by yourself and you're making yourselfreally sore and you underperform, the coach isn't gonna knowwhat necessarily you're doing or why you're doing it.

He's just gonna think, “hewasn't quite up to speed today” and you never know, someone might be watching, which could be, they might be thinking of giving you an opportunityto play at a higher level.

So if you don't perform in the moment and you've done something which is taking you away from performingat your optimal level, especially within that age range where you're really trying to make it, that step up to the toplevel, then in my opinion, that's a bit of a silly thing to do.

And there's so many examples of players who were brilliant playerswhen they were youth players, but still failed to make thatstep up to first team level or pro level and that's, soit's definitely not a given that you're gonna get therejust because you're playing well when you're a little bit younger.

I've got a member of myfamily as a prime example, he was England Captainall throughout his youth and playing years, heplayed for Blackburn Rovers and he made an appearance on thebench in the Premier League, he was captain of theirreserve team for a few years, he was always one of thetop players at the club, one of the top players forEngland, he was in things like Shoot Magazine, Match Magazine, lots of hype around him and you would think when he's 16, 17, 18, he's in a pretty good position to become a top professional whenhe's a full grown adult, become a really top player but even he struggledto make that step up.

He ended up, another managercame in, he got released, he went to a lower level club and eventually endedup turning to coaching because the playing career side of things didn't really work out.

So even when you are sortof prolific as a teenager, that's still not a given that you're gonna becomea first team player.

So you need to really focuson everything you're doing during the season, needsto be focused on just optimizing yourself toperform in the match or the training sessionyou are about to do coz you've gotta impressduring those years, it's a really key windowfor you to do that.

And you've also got to remember that, being pro in one countryis completely different to being pro in a different country.

So let's say you're ayouth player at Chelsea, the level that you're having to achieve to reach first team level and become a pro is so far different from someone in, let's say Australia or theUSA or a country in Asia.

It's just two completely different levels.

So you might become apro in an Asian country, but have absolutely no chanceof being a pro even though you're playing to the samestandard, in England for example.

So that's a reallyimportant point to make, being pro is kind of relative and you can't assume thatyou're gonna be able to make that step up justbecause you're a good player at the current age groupyou're currently in.

So that's my take on it.

You probably know loadsof players if you are in your late twenties, thirties or forties, and then you look back, loadsof players who you know, who were brilliant playerswhen they were youth players and they didn't make thatstep up to first team level.

And it could be for a number of reasons and it's just making that step up, there's so many factors whichcan go into it and I think, if you do something whichcould potentially work against you, that's apretty silly thing to do when you don't need to.

Any really intense strengthwork to increase muscle mass and size should be donein the preseason period when you're not competing, preseason and off-season, save it for then and then justoptimize during the season so that you can performto your maximal level.

Creating any extra soreness around that, that could work against youand it could make you feel sore and sluggish when there'ssomeone watching who could, you know, take your career to new heights.

It's just an unnecessaryrisk in my opinion, you can still do injury prevention work, but I'm just talking about extra intense heavy strengthwork, which is gonna create extra muscle soreness.

Save that for theoff-season and preseason.

Focus on optimizingyourself during the season.

Yeah, I hope I've made that point.

So again, just using the Gerrard example, it's a club decision if they wanna do that because they know what your schedule is, they can pull you out of certain matches because they know they're investing in you to focus on increasing your physicality.

If you do that, take that upon yourself and no one knows that you're doing it, a coach might see you and if you feel sore and you do underperform, they might just think you've gone off the boil a little bit and that might changetheir opinion of you, which then affects how you progress.

So during that key window, 16 to 22, during the season, just focus on, optimizing yourself, still do your injury prevention work, you can still do some strength work, but just don't take it to the extremes where you're creating thatextra muscle soreness, which isn't necessary.

Save that for the off-seasonand preseason period.

So I hope this video helps, if you wanna to go deeper with this and you're really interested in the football, fitness, nutrition, mindset side of things, then click the link below this video because you're gonna find a deal on the Matchfit Football Fitness Academy.

You won't find that deal on our website, you can only find that if you click the link below this video.

So if you wanna godeeper with all this stuff, I highly recommend you check that out.

But yeah, again, just toreiterate and remove confusion, during the season, I reallythink, if you're gonna do extra strength work, which creates soreness, that is your club's decisionto do that and monitor that and do that with you becausethey are investing in your progressing your physicality so that you can then performbetter at a higher level.

That's what I think.

Don't take it upon yourself todo that extra strength work, because then you can'tmanage your own schedule because obviously the club has set matches and team training schedules and you need to be performingin every single one of those.

So, any questions on this, just put them in the comments below.

Again, if you wanna godeeper, click the link below.

There's a great deal withthe Football Fitness Academy.

I think you'll really geta lot of value from that.

Thanks for watching, share this with your teammatesif you found it helpful and I'll catch you soon.

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