Strength training and Football : The effect on body composition
Masieri, Luca (2018)
Kajaanin ammattikorkeakoulu
2018
All rights reserved
Julkaisun pysyvä osoite on
https://urn.fi/URN:NBN:fi:amk-2018060612778
https://urn.fi/URN:NBN:fi:amk-2018060612778
Tiivistelmä
Physical condition as an optimal level is required for any kind of sport regardless of the level or frequency.
In the last decades, Football has become more and more physical, and an adequate preparation during the preseason is essential to reach the "peak" at the right time and maintain an adequate strength and good level of fitness through the entire league.
This thesis responds the necessity of a football team located in Kajaani, Finland (Kajaanin Haka), which just been promoted to the second semi-professional category(Kakkonen), to prepare in the best possible way the players according to their own level.
Theoretical framework cover, exercise physiology, strength training, periodization of training, nutrition with focus of carbohydrate intake.
Skills such: strength, with focus on the lower limbs, speed, aerobic and anaerobic fitness are of primarily importance for achieving good results, avoid injuries and be competitive.
These abilities are achievable also following a healthy lifestyle, recovery and specific diet.
This thesis is based on a research of about thirteen weeks’ focus on strength training prepara-tion through which the author collected the data effecting the impact of a strength training program combined with a specific nutrition plan, which emphasize the concept of carbohydrate cycle.
This aimed to maximize the change of body composition in the athlete, with focus on increase the skeletal muscle mass and maintain a low level of body fat. The research has planned to be complete by the end of April 2017 before the beginning of the league, which will start in early May 2017.
In the last decades, Football has become more and more physical, and an adequate preparation during the preseason is essential to reach the "peak" at the right time and maintain an adequate strength and good level of fitness through the entire league.
This thesis responds the necessity of a football team located in Kajaani, Finland (Kajaanin Haka), which just been promoted to the second semi-professional category(Kakkonen), to prepare in the best possible way the players according to their own level.
Theoretical framework cover, exercise physiology, strength training, periodization of training, nutrition with focus of carbohydrate intake.
Skills such: strength, with focus on the lower limbs, speed, aerobic and anaerobic fitness are of primarily importance for achieving good results, avoid injuries and be competitive.
These abilities are achievable also following a healthy lifestyle, recovery and specific diet.
This thesis is based on a research of about thirteen weeks’ focus on strength training prepara-tion through which the author collected the data effecting the impact of a strength training program combined with a specific nutrition plan, which emphasize the concept of carbohydrate cycle.
This aimed to maximize the change of body composition in the athlete, with focus on increase the skeletal muscle mass and maintain a low level of body fat. The research has planned to be complete by the end of April 2017 before the beginning of the league, which will start in early May 2017.