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Muscle adaptations and performance enhancements of soccer training for untrained men

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Abstract

We examined the physical demands of small-sided soccer games in untrained middle-age males and muscle adaptations and performance effects over 12 weeks of recreational soccer training in comparison with continuous running. Thirty-eight healthy subjects (20–43 years) were randomized into a soccer (SO), running (RU) and control (CO) group. Two–three weekly 1-h training sessions were performed. Muscle lactate (30.1 ± 4.1 vs. 15.6 ± 3.3 mmol/kg d.w.), blood lactate, blood glucose and time above 90% HRmax (20 ± 4% vs. 1 ± 1%) were higher (p < 0.05) during training in SO than in RU. After 12 weeks of training, quadriceps muscle mass and mean muscle fibre area were 9 and 15% larger (p < 0.05) in SO, but unaltered in RU, and in SO, the fraction of FTx fibres was lowered (10.7 ± 1.8 vs. 17.9 ± 3.2%). In SO, citrate synthase activity was 10 and 14% higher (p < 0.05) after 4 and 12 weeks, but unaltered in RU. After 4 weeks VO2max and Yo-Yo IE2 performance were elevated (p < 0.05) to a similar extent in SO (7 and 37%) and RU (6 and 36%) but increased further (p < 0.05) from 4 to 12 weeks in SO (6 and 23%). In SO, 30-m sprint performance was improved (p < 0.05) by 0.11 ± 0.02 s. Blood lactate during running at 11 km/h was lowered (p < 0.05) from 0 to 4 and 4 to 12 weeks (2.6 ± 0.3 vs. 3.8 ± 0.6 vs. 6.1 ± 0.9 mM) and from 0 to 12 weeks in RU. No changes occurred for CO. In conclusion, recreational soccer organized as small-sided games stimulates both aerobic and anaerobic energy turnover and is an effective type of training leading to significant cardiovascular and muscular adaptations as well as performance enhancements throughout a 12-week training period.

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Acknowledgments

We thank all the participants and Rikke Leihof, Thomas Bonne, Mihai Ursta Relu, Rasmus Bischoff, Mads Bendiksen and Thomas Gunnarsson for excellent technical assistance. The study was supported by the Danish Ministry of Culture (Kulturministeriets Udvalg for Idrætsforskning) and by the Danish Football Association (Dansk Boldspil-Union).

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Correspondence to Peter Krustrup.

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Communicated by Susan Ward.

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Krustrup, P., Christensen, J.F., Randers, M.B. et al. Muscle adaptations and performance enhancements of soccer training for untrained men. Eur J Appl Physiol 108, 1247–1258 (2010). https://doi.org/10.1007/s00421-009-1319-8

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