There is a great evolution of education system in South Korea which is fastest, smart and digital. Once upon a time Korea was suffering from poverty and unemployment but never felt helpless. Instead of growing their industry and business in random ma
Isang Pamanahong Pananaliksik sa Pagbasa..
KGB Alpha Team Training Manual
KGB Alpha Team Training Manual
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a poem called south
South Gyeongsang Province published a “Guide Book for Living in Korea” for the convenience of expats on September 15. The 287-page guide book gives detailed information on everyday life in Korea...
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Wk Sunday 9
1
16 FRIENDLY GAME: S Korea v Ecuador (Korea)
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3
23 TAPER Taper down for game Monday. Training in Tokyo stadium. Training session changed due to hvy rain. Warm-up. Boxes 5 v 2 2x10 min 11 v 11 1 hr oxygen room (1700m altitude simulation).
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
10 Phase 1 Start (Korea). Players arriving to training camp. Under-load (recovery) session. 1 hr oxygen room (1000m altitude simulation). 17 RECOVERY Recovery session with first team. Subs - 4v4 conditioning session. 1 hr oxygen room (1700m altitude simulation).
11 NO TRAINING – Day off second day after game (many players had game on Sunday). 1 hr oxygen room (1000m altitude simulation).
18 NO TRAINING – Day off second day after game. 1 hr oxygen room (1700m altitude simulation).
19 CONDITIONING 15 min-core stability. Warm-up. Football sprints 1v1 to goal (10 sec rest) 6v6 (50mx40m, 4 min blocks x 2 min rest) 1 hr oxygen room (1700m altitude simulation).
20 TACTICAL 11v11 – Tactical (under-load) (8 min blocks x 2 min rest, max 75 min.) 1 hr oxygen room (1700m altitude simulation).
21 CONDITIONING Warm-up w/ several agility exercises (55 min). Individual sprinting (no contact, players still fatigued from Wed.) 6x 4v4 (2 min blocks x 1 min rest) 1 hr oxygen room (1700m altitude simulation).
24 FRIENDLY GAME: S Korea v Japan (Tokyo)
25 Phase 2 Start (Austria). Travel from Japan to Austria.
27 CONDITIONING No overload. Core stability. Warm-up. Football sprints (under-load) – 1x8x15m/10sec rest (not subs) 6v6 (under-load) – 3x4min/2 min rest Work load of sprints and 6v6 was reduced 50% from previous week.
28 CONDITIONING No overload. Warm-up. Football sprints (subs) 3x2 min 4v4 /1 min rest 11v11 2x8min (session=75min)
22 Phase 1 End. TAPER Taper down for game Monday (Lowintensity). Warm-up. Passing exercise 4 x 4min w/1 min rest. Set pieces (30 min.) 1 hr oxygen room (1700m altitude simulation). Travel from Korea to Tokyo. 29 TACTICAL 60min tactical session
7 TACTICAL 11 v 11 2 min Interval run at end of session (at players request)
13 Travel to Rustenburg (team HQ)
14 NO TRAINING Recovery day
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5
Starters for Greece game – RECOVERY Core stability, warmup, passing exercise and light jogging
6 Non-playing subs: football sprints with 10s rest, conditioning games 6v6 8x2min/1min rest (Subs w/ 20-30min playing time skipped sprints)
June 1 RECOVERY Divided team into 4 grps: total rest, recovery training, tactical training, physical training. 1 hr oxygen room (1800m altitude simulation). 8 CONDITIONING (last before Greece game) Scheduled at 1:30pm (same as Greece game) Core Stability Warm-up 4x2min passing Football sprints 6x2 min 4v4/1 min rest (35mx25m) 15 Travel to Johannesburg (game site)
2 Training?
3 FRIENDLY GAME: S Korea v Spain
4 Travel from Austria to Rustenburg, S Africa (team HQ)
5 CONDITIONING Core stability Warm-up 4x4 min passing 4x4 min 6v6/2 min rest
9 NO TRAINING Recovery day
10 Travel to Port Elizabeth (game site)
11 TAPER Warm-up Tactical Ex. 2x15 min 11v11 Small grp: heading, shooting, 1v1 sprinting, long passing, etc.
12 WORLD CUP: S Korea v Greece (S Korea wins 2-0) Team will stay in Port Elizabeth overnight
16 TAPER warm-up 2x10min possession game 10v10 with 11 small goals on half a pitch. Tactical ex.
17 WORLD CUP: S Korea v Argentina (S Korea lose 4-1)
18 conditioning Interval Shuttle Run “Beep” Test Non-playing subs: football sprints with 60s rest, conditioning games 4v4 4x2min/1min rest
19 NO TRAINING Recovery day Football Tennis games
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8
20 Travel to Durban (site of game) Training 8pm (to simulate environment of game) 27 WORLD CUP: Round nd of 16 (2 in grp) S Korea v Uruguay (S Korea lost 2-1)
21 Training
22 WORLD CUP: S Korea v Nigeria (S Korea tied 2-2) S Korea qualifies for Round of 16!!
23 Travel to Rustenburg (team HQ) Subs – conditioning interval running exercises (not as hard as normal)
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For 2 weeks now we use t he great supplements of CNP. Slow and fast releasing proteins. The main focus is on muscle recovery after hard work. Slow releasing protein supplements before breakfast and after dinner. Quick releasing pro teins during and after training. Straight after the game the players took their fast releasing protein shake for immediate muscle recovery/repair and energy replenishment. Halfway into the 1.5 hour bus drive back to hotel the players took a slow releasing protein shake for muscle recovery/repair during the night. In the morning after the game the p layers again take a slow releasing protein shake to speed up the recovery process. Straight after the game the players took their fast releasing protein shake for immediate muscle recovery/repair and energy r estoration.
Casein is slow-release protein source (powder) Whey is fast-release protein source (powder)
Things to note: Use and timing of protein ingestion during during training, core stability exercises each day day prior to warm-up (trying to find some exercises), periodization of conditioning days with tactical days, and the concept of recovery day after game and no training second day after game.
