ERFORMANCE
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SOCCER
CONDITIONING
A NEWSLETTER DEDICATED TO IMPROVING SOCCER PLAYERS
www.performancecondition.com/soccer
Soccer Coaches Guide to Understanding the Use of
Heart Rate Monitors for Conditioning the Soccer Athlete
M
ore and more programs in the Collegiate, MLS and International levels are utilizing heart rate monitors as a
mean for periodizing total work loads and endurance based conditioning for their athletes. The benefits are
obvious; it quantifies total work loads into useable data to allow coaches to monitor total volume of work based
on heart rate. From this data easy/hard practices can be planned allowing individual team members to peak at
critical competitions, avoid overtraining and assure highly motivated coaches that the work being done is in
the proper dosages. Another added benefit is that it's all done with the use of the ball which contributes to soccer skills and allows
for game like situations to be deplicated. For more information on this process refer to the last issue (Volume 15 # 1 of Performance
Conditioning Soccer and the The Role of With Ball Metabolic Conditioning In Establishing the Annual Plan done by Paul Winsper,
Head Strength and Conditioning Coach, Toronto FC of the MLS
INT
ADV
Understanding Heart Rate-the Basics
Kevin Lee Lippert, USA Cycling Elite Level Licensed Cycling Coach, CTS EliteForm Coach
Kevin Lee Lippert specializes in coaching elite and professional racers including National
champions. He holds a NASM Advanced Level Personal Trainer Certification.
Until the advent of heart rate monitors coaches had to rely on a training schedule and perceived
exertion to gauge training. They finally had a way to gauge their training intensity. As heart rate monitors
and their features progressed, more knowledge was accumulated about what it really takes to move fitness to the next level. Training with and consistent use of heart rates can tell you when you are overtraining or if you are in the improvement groove. Watching your waking heart rate you will be able to
gauge your training recovery. Using heart rate training zones gives you a realistic way to push or control
training while you are training and will also give a clear training direction to follow.
Maximum heart rate
Kevin Lee Lippert
Contrary to some people's belief, individual maximum heart rate is not an indicator of performance. Athletes always try to compare their maximum heart rate or lactate threshold to those of their
team member. However, finding your maximum heart rate and lactate threshold will put you on the road to better training practices.
Your maximum heart rate and lactate threshold are for determining your training intensities. Your lactate threshold and maximum
heart rate are not static numbers. They will change through the course of the year. So, it is important to re-test your maximum heart
rate and lactate threshold several times during a year to update heart rate training zones.
Heart rate reserve is one thing you will hear discussed from time to time. Heart rate reserve is the difference between your
resting heart rate and your maximum heart rate. Usually the bigger heart rate reserve could indicate that the athlete may have greater
fitness potential. However, this is not always the case, just a generality.
Resting heart rate
This is the lowest heart rate your body achieves during sleep. It is usually taken when you wake up, but before you start to
move around. Resting heart rate has been one way to predict training recovery and fitness level. However, this is not a good predictor
of recovery. The lower your resting heart rate is from normal, the better fitness you have achieved. If your resting heart rate is 5 to
10 beats above what it normally is, you can assume that you are either dehydrated or not fully recovered from the previous day's
training. But again, there is a better way to predict training recovery.
Resting Blood Pressure
This is taken the same way as the resting heart rate and is a better predictor of training recovery and overall health. If your
resting blood pressure is 10 points higher or more from normal, this is typical of an un-recovered athlete. The higher the number difference, the less recovered an athlete is. The longer your blood pressure numbers stay elevated, the more likely you are over trained
or are experiencing health related issues. For recovery assessment, the increased blood pressure numbers can be systolic, diastolic
or both.
Calculation method for maximum heart rate
This is a much more accurate way to determine your maximal heart than 220 minus your age in the trained athlete. The old
way of 220 minus your age is best suited for couch potatoes who haven't exercised at all. Here is a better way
210 minus one half your age [- .05 (weight)] + [4 if male, 0 if female] = maximum heart rate
Example: 40-year old male at 150 pounds
210 20 (years) = 190 7.5 (5% of 150 pounds) = 182.5 + 4 (male) = 186 or 187 MHR
Maximum Heart Rate Test Protocol
Only proceed with a maximum heart rate test after you after discussed the test and are granted approval from your doctor.
Maximum heart rate can be determined on a tread mill by increasing your heart rate until your readings on the monitor no longer rise
and the athlete reaches fatigue. This number is your maximum heart rate. If you are using a heart rate monitor that allows you to
store your training data, put the recording on 5-second interval samplings and you will not have to hit the store button at exhaustion;
it will automatically be recorded. Download your information and see what your maximum heart rate is.
Heart rate training zones
Training levels are different intensities that you can utilize in your training to increase your fitness and performance. If you
are a newer athlete with less than three years of serious training under your belt, it is best to use training level table 1. These values
were derived from the American College of Sports Medicine's levels. If you have more than three years of training experience use
training level table 2. These were an adaptation from Peter Keen's theory on heart rate training. If you move up in training intensities
too quickly, you will set yourself up for developing the dreaded over-training syndrome. So train wisely.
Training level table 1
Level 1 Recovery50% and below of MHR
Level 2 Active Aerobic50% to 70% of MHR
Level 3 Endurance70% to 80% of MHR
Level 4 Tempo / 80% to 90% of MHR
Level 5 VO2 Development / Strength 90% to 100% of MHR
Training level table 2
Level 1 Recovery50% and below of MHR
Level 2 Active Aerobic50% to 76% of MHR
Level 3 Preparation76% to 81% of MHR
Level 4 Endurance81% to 87% of MHR
Level 5 Tempo87% to 89% of MHR
Level 6 Above Tempo (typically the range where your lactate threshold is)89% to 92% of MHR
Level 7 VO2 Development92% to 96% of MHR
Level 8 Strength / Sprinting96% to 100% of MHR
Heart rate monitors
Heart rate monitors run the gamut of prices related to features. Features can include programmed target zones, stop watches,
out-of-zone alarms, in-zone exercise timers, average heart rate, recovery heart rate, percent of maximum heart rate, lap timer, multiple
workout memory, interval timer, recovery timer, VO2 maximum indicator, calorie calculator and download ability.
If you are ready to run out and supply your entire team with heart rate monitors there are some additional things you should
know about this method of monitoring training. We asked an exercise physiologist and leading expert on the use of HR and HR
monitors to train from Washington University School of Medicine in St. Louis about his view on using heart rate as a training tool.
This information is important for you to know in helping you weigh your decision to go this route of training. O