http://well.blogs.nytimes.com/2014/07/16/trai http://well.blogs.nyti mes.com/2014/07/16/train-like-a-german-soccer-star/?_ n-like-a-german-soccer-star/?_r=0 r=0
rain "ike a #erman $occer $tar %y #&'()'* &'+*,"$ JULY 16, 2014 12:01 AMJuly 16, 2014 12:01 1 2:01 am 39 Comments Photo
Mark erste!en, "#$ture% #n re%, says #t&s #m"ortant to ease #nto e'er$#se (#th an or$hestrate% (arm)u"*Cre%#t (arm)u"*Cre%#t +•
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PHYS ED
Gretchen Reynolds on the science of fitness.
.n the st#rr#n! /orl% Cu" #nal on un%ay et(een the nat#onal mens so$$er teams rom ermany an% Ar!ent#na, an Amer#$an "laye% a role on the #el% #n 5#o %e Jane#ro %es"#te the Un#te% tates teams ha#n! een el#m#nate%* #tt#n! an% o$$as#onally "a$#n! tensely alon! the erman s#%el#ne (as Mark erste!en, the teams tra#ner* Mr* erste!en, the oun%er an% "res#%ent o 78, a Phoen#')ase% $om"any that tra#ns "roess#onal an% re$reat#onal athletes an% $or"orate e'e$ut#es, (as a""o#nte% #n 2004 y Jur!en l#nsmann, then the $oa$h o the erman team an% no( the Un#te% tates $oa$h* ;e (as rou!ht #n to #m"roe the "layers #tness, a!#l#ty, nutr#t#on an% res#l#en$e* At the t#me, the ermans (ere at a lo( e y the#r h#!h stan%ar%s, ha#n! not (on a /orl% Cu" s#n$e 1990 or a 7uro"ean $ham"#onsh#" s#n$e 1996* Mr* erste!en sa#% h#s a""o#ntment (as met (#th (#%es"rea% #n$re%ul#ty amon! erman ans, ne(s me%#a an% een some "layers* <=hey (on%ere% (hat Amer#$ans $oul% "oss#ly tea$h> the erman s?ua%, he sa#%* =hen the ermans a%an$e% to the sem##nals o the 2006 /orl% Cu", "erorm#n! etter than e'"e$te%, an% on un%ay, the team (on th#s years e%#t#on, %eeat#n! Ar!ent#na, 1) 0, #n e'tra t#me ater ha#n! route% the host -ra@#l#an s?ua%, )1, a e( %ays earl#er* =here arent many ske"t#$s aout Mr* erste!ens tra#n#n! metho%s no(* =o learn more aout ho( he tra#ne% the erman team an% ho( the rest o us m#!ht a%a"t some o the#r rout#nes at home, ,. s"oke an% ema#le% (#th Mr* erste!en #n the %ays lea%#n! to an% Bust ater ermanys t#tle #$tory* ;#s ook, <7ery +ay #s ame +ay,> (as "ul#she% #n January*D /hat ollo(s are e'$er"ts rom our $onersat#ons* Q.
/hat (ere the lo!#st#$s o tra#n#n! the erman team at the /orl% Cu", !#en that the team (as trael#n! rom $#ty to $#tyE A.
/e hae a "retty ama@#n! mo#le tra#n#n! $am"* .ts a 4,000) or F,000)s?uare oot stru$ture that (e ere$t a%Ba$ent to the "#t$h* .t hol%s the latest $ar%#oas$ular ma$h#nes, (e#!hts, #tness an% re$oery !ear, treatment tales an% so on* Q.
/hat (oul% a ty"#$al /orl% Cu" tra#n#n! sess#on #n that a$#l#ty look l#keE A.
.t (oul% %e"en% on ho( $lose (e (ere to the ne't !ame, ut (e% oten %##%e the stru$ture #nto our stat#ons, a m#n#)$#r$u#t, (#th a %#erent e'er$#se at ea$h stat#on* /e m#!ht hae the "layers %o th#n!s l#ke a =);#" rotat#on e'er$#se at one stat#on an% a
m#n#an% lateral (alk at another* =hats (here you stra" a an% a$ross the th#!hs or ankles an% (alk s#%e(ays* /e (ere r#%#$ule% #n 2004 (hen (e ha% "layers e'er$#se that (ay* -ut h#" sta#l#ty #s essent#al or so$$er "erorman$e an% #nBury m#t#!at#on* Peo"le %ont lau!h aout #t no(* Q.
Ater a sess#on #n the a$#l#ty, then (hatE A.
=he team !oes onto the #el% an% %oes %r#lls, lots o %r#lls, (ork#n! on a!#l#ty an% a$$elerat#on an% u#l%#n! "o(er* /e m#!ht hae them %o lateral an% $ross s"r#nts, %ro" s?uats, runn#n! (#th the "ara$hute or the -ullet elt Ga harness (orn y the "layer an% atta$he% to a lon! ro"e hel% y a $oa$hH* Ater that, there% e te$hn#$al an% ta$t#$al (ork (#th the all* Q.
;o( %#erent are these sess#ons rom the tra#n#n! that the erman team %#% eore you arr#e%E A.
=here (as more em"has#s then on the te$hn#$al an% ta$t#$al elements* =he "hys#$al tra#n#n! (as ery !eneral, (#th lots o lon! runs* Io( the "layers st#ll s"en% lots o t#me (ork#n! on te$hn#?ue an% ta$t#$s, ut the#r "hys#$al tra#n#n! #s more o$use% an% #n%##%ual#@e%* /e $onstantly assess "layers moement "atterns, or #nstan$e, (at$h#n! as they "erorm eery e'er$#se* Pre$#s#on #s ery #m"ortant* . theyre sl#!htly o #n the#r moements on any "art#$ular %ay, (e $orre$t th#n!s r#!ht a(ay* .ts l#ke runn#n! an ant##rus "ro!ram on a $om"uter* You (ant to !et r#% o the Bunk an% kee" the moements "re$#se* Q.
Just ho( #t #s the erman teamE A.
. $an !#e you "re$#se numers on that* =he erman "layers $oere% 113* k#lometers, or aout 1 m#les, on aera!e as a team "er !ame #n the !rou" "hase* nly the Amer#$ans ran more as a team* .n the ?uarter#nal roun% a!a#nst ran$e, erman "layers ran *F k#lometers, or aout 4*6 m#les, more as a team than %#% the ren$h s#%e* =hat translates to aout three)?uarters o a "layer more on the "#t$h* Q.
;o( $an you tell ho( mu$h "layers are runn#n!E A.
All o the "layers (ear mon#tors #n the#r $leats that tra$k the#r m#lea!e, moements, (here they are on the #el%, (hen they sto" an% start, an% all sorts o a%%#t#onal %ata* /e tra$k eery "layers eery hearteat an% kee" an% $om"are %ata rom "ra$t#$e to "ra$t#$e an% !ame to !ame* /e re"eat $erta#n %r#lls, an% # someone #s "erorm#n! the same %r#ll (#th a lo(er heart rate or aster s"ee%, (e kno( hes #m"ro#n!* . hes slo(er or h#s
heart rate stays eleate%, (e mon#tor h#m to make sure thats hes not e$om#n! oerly at#!ue% or #ll, then !et h#m to "ush h#msel a #t more* Q.
Any su!!est#ons on (h#$h as"e$ts o the erman teams tra#n#n! "ro!ram those o us at home m#!ht useully #n$or"orate #nto our e'er$#se rout#nes, een # (e arent so$$er "layersE A.
=he roa% elements o the tra#n#n! "ro!ram a""ly to anyone* Con$entrate on your m#n%)set, nutr#t#on, moement "atterns an% re$oery* n a "ra$t#$al leel, !et "lenty o slee", (h#$h #s e'tremely #m"ortant an% oten oerlooke%* #$k the ele$tron#$s out o the e%room* At the other en% o the %ay, (hen you #rst (ake u", %o a e( "ush)u"s or yo!a "oses, anyth#n! that !ets your o%y an% m#n% "r#me% or a$t##ty* Youll e more re$e"t#e to a$t##ty throu!hout the %ay* =hen try to %o (hateer e'er$#se you %o a #t etter eery %ay* You %ont hae to e %o#n! s"l#t s?uats (#th kettle ells, ut %o someth#n! that "ushes you a #t* =he "o#nt #s that the o%y an% the ra#n res"on% "os#t#ely to ha#n! %eman%s "ut on them* =hats really the key to #tness* Q.
Are you ha""y (#th the out$ome o that last /orl% Cu" !ameE A.
Utter elat#on* /e ha% "ut #n 10 o$use% years o attent#on to %eta#ls* =here are no !#ens #n s"orts, ut on$e that (h#stle le(, #t (as utter Boy* &oll +or #ltes "ike %astian $chweinsteiger =o lessen the $han$e o #nBury an% #m"roe "erorman$e, (e all shoul% ease #nto e'er$#se (#th an or$hestrate% (arm)u", Mr* erste!en sa#%* =hese e#!ht e'er$#ses a""ro'#mate a ty"#$al (arm)u" or the erman nat#onal so$$er team, so or many o us, they he sa#%* -ut "erseere, an% the moes (#ll e$ome eas#er, he sa#%, an% your suse?uent (orkouts (#ll e more "ro%u$t#e* =hese e'er$#ses re?u#re a oam roller an% res#stan$e an%, (h#$h are aa#lale at many !yms or $an e "ur$hase% at s"ort#n! !oo%s stores* =hey are est "erorme% #n the or%er l#ste%* oam &oll #ltes %eneits: 5olls a(ay "a#n an% t#!htness #n your "o(er mus$les* )ow: ettle your h#" s#%e(ays on a oam roller* 5oll a$k an% orth, o$us#n! on the !luteus mus$les #n the utto$ks* #oal: 5oll ea$h s#%e, "aus#n! or 30 se$on%s on t#!ht s"ots* oam &oll a3riceps %eneits: 5elease ?ua%r#$e"s t#!htness an% re%u$e your r#sk or #nBury* )ow: Make l#ke a "lank, a$#n! the loor, elo(s on the !roun%, (#th one le! stra#!ht an% the other ent to the s#%e, an% the roller eneath the u""er th#!h o the outstret$he%
le!* 5oll a$k an% orth* #oal: 5oll ea$h s#%e, "aus#n! or 30 se$on%s on t#!ht s"ots* ini %an3 "ateral %ent "eg 5alk %eneits: A$t#ates your !lute mus$les an% "r#mes your h#"s or a$t##ty* )ow: 7n$#r$le your u""er th#!hs (#th a res#stan$e an%* ee"#n! your le!s shoul%er) (#%th a"art, mar$h "ur"oseully rom s#%e to s#%e* #oal: 1 set o ste"s on ea$h s#%e* nerte3 )amstring $tretch %eneits: .m"roes alan$e an% re%u$es your r#sk o "ull#n! a hamstr#n!* )ow: L#ke a o#n! #r% toy, alan$e on one le!, arms outstret$he% an% lean or(ar% unt#l you are "arallel (#th the !roun%* 5eturn to the u"r#!ht "os#t#on as !ra$eully as "oss#le* #oal: 1 set o 4 re"s on ea$h s#%e "ateral "nge to rop "nge %eneits: tret$hes the h#" an% th#!h mus$les that t#!hten rom $utt#n! an% "lant#n!* )ow: tan%#n! u"r#!ht, stret$h one le! to the s#%e (h#le kee"#n! the other stra#!htK %ro" #nto a s#%e lun!eK then stra#!hten an% s(#n! the outstret$he% le! a$k unt#l #t #s $rosse% eh#n% youK stra#!hten your "el#sK lo(er your ent#re o%y* -ut, really, (at$h her* #oal: 1 set o 4 re"s on ea$h s#%e* &eerse "nge8 'lbow to nstep 5ith &otation %eneits: tret$hes your !ro#n, h#" le'ors, !luteus mus$les, an% hamstr#n!s* )ow: /at$h th#s* eeral t#mes* #oal: 1 set o 4 re"s on ea$h s#%e* 9illar $kip %eneits: .m"roes %ynam#$ h#" le'##l#ty or !reater s"ee% on the #el%* )ow: k#", kee"#n! your a$k stra#!ht, $h#n u", knees h#!h an% arms s(#n!#n!* #oal: 2 sets o 10 yar%s* )r3le rill to $print %eneits: .m"roes a!#l#ty an% a$$elerat#on to (#n the all* )ow: et u" three lo( osta$les, s"a$e% a oot or so a"art small hur%les, # aa#laleK or "erha"s har%a$k ooks, s"#ne u"D* k#" s#%e(ays ra"#%ly an% n#mly oer ea$h osta$leK sk#" a$kK s"r#nt to the ar (all* #oal: 2 sets o 3*
