Wk Sunday Monday Tuesday Wednesday Thursday Friday Saturday

9 10 11 12 13 14 15
Phase 1 Start NO TRAINING – Day Training. Training. Under-load session. Football-specific
(Korea). off second day after 1 hr oxygen room 1 hr oxygen room 1 hr oxygen room sprints.
Players arriving to game (many players (1000m altitude (1000m altitude (1000m altitude 1 hr oxygen room
training camp. had game on simulation). simulation). simulation). (1000m altitude
1 Under-load Sunday). Training in Seoul simulation).
(recovery) session. 1 hr oxygen room Stadium (site of
1 hr oxygen room (1000m altitude upcoming game).
(1000m altitude simulation).
simulation).
16 17 18 19 20 21 22
FRIENDLY GAME: RECOVERY NO TRAINING – Day CONDITIONING TACTICAL CONDITIONING Phase 1 End.
S Korea v Ecuador Recovery session off second day after 15 min-core stability. 11v11 – Tactical Warm-up w/ several TAPER
(Korea) with first team. game. Warm-up. (under-load) (8 min agility exercises (55 Taper down for game
Subs - 4v4 1 hr oxygen room Football sprints 1v1 blocks x 2 min rest, min). Monday (Low-
conditioning session. (1700m altitude to goal (10 sec rest) max 75 min.) Individual sprinting intensity).
1 hr oxygen room simulation). 6v6 (50mx40m, 4 min 1 hr oxygen room (no contact, players Warm-up.
2 (1700m altitude blocks x 2 min rest) (1700m altitude still fatigued from Passing exercise 4 x
simulation). 1 hr oxygen room simulation). Wed.) 4min w/1 min rest.
(1700m altitude 6x 4v4 (2 min blocks x Set pieces (30 min.)
simulation). 1 min rest) 1 hr oxygen room
1 hr oxygen room (1700m altitude
(1700m altitude simulation).
simulation). Travel from Korea to
Tokyo.
23 24 25 26 27 28 29
TAPER FRIENDLY GAME: Phase 2 Start RECOVERY CONDITIONING CONDITIONING TACTICAL
Taper down for game S Korea v Japan (Austria). Recovery session. No overload. No overload. 60min tactical session
Monday. (Tokyo) Travel from Japan to Passing exercises. Core stability. Warm-up.
Training in Tokyo Austria. Warm-up. Warm-up. Football sprints
stadium. 4x4 min passing ex. Football sprints (subs)
Training session 5v2 boxes (under-load) – 3x2 min 4v4 /1 min
3 changed due to hvy Subs – interval 1x8x15m/10sec rest rest
rain. running 2x4min 15m (not subs) 11v11 2x8min
Warm-up. sprint/30m jog, 2 min 6v6 (under-load) – (session=75min)
Boxes 5 v 2 rest. 3x4min/2 min rest
2x10 min 11 v 11 Work load of sprints
1 hr oxygen room and 6v6 was reduced
(1700m altitude 50% from previous
simulation). week.
 30 31 June 1 2 3 4 5
FRIENDLY GAME: RECOVERY Training? FRIENDLY GAME: Travel from Austria to CONDITIONING
S Korea v Belarus Divided team into 4 S Korea v Spain Rustenburg, S Africa Core stability
(Austria) grps: total rest, (team HQ) Warm-up
recovery training, 4x4 min passing
4 tactical training, 4x4 min 6v6/2 min
physical training. rest
1 hr oxygen room
(1800m altitude
simulation).
6 7 8 9 10 11 12
CONDITIONING TACTICAL CONDITIONING NO TRAINING Travel to Port TAPER WORLD CUP:
Core stability (15 11 v 11 (last before Greece Recovery day Elizabeth (game site) Warm-up S Korea v Greece
min) 2 min Interval run at game) Tactical Ex. (S Korea wins 2-0)
Warm-up (speed end of session (at Scheduled at 1:30pm 2x15 min 11v11 Team will stay in Port
prep) players request) (same as Greece Small grp: heading, Elizabeth overnight
5 4x2min passing game) shooting, 1v1
4x4min 6v6/2 min Core Stability sprinting, long
rest (50mx40m) Warm-up passing, etc.
4x2min passing
Football sprints
6x2 min 4v4/1 min
rest (35mx25m)
13 14 15 16 17 18 19
Travel to Rustenburg NO TRAINING Travel to TAPER WORLD CUP: conditioning Interval NO TRAINING
(team HQ) Recovery day Johannesburg (game warm-up S Korea v Argentina Shuttle Run “Beep” Recovery day
site) 2x10min possession (S Korea lose 4-1) Test Football Tennis
Starters for Greece game 10v10 with 11 Non-playing subs: games
game – RECOVERY small goals on half a football sprints with
Core stability, warm- pitch. 60s rest, conditioning
up, passing exercise Tactical ex. games 4v4
and light jogging 4x2min/1min rest
6
Non-playing subs:
football sprints with
10s rest, conditioning
games 6v6
8x2min/1min rest
(Subs w/ 20-30min
playing time skipped
sprints)
 20 21 22 23 24 25 26
Travel to Durban (site Training WORLD CUP: Travel to Rustenburg
of game) S Korea v Nigeria (team HQ)
7 Training 8pm (to (S Korea tied 2-2) Subs – conditioning
simulate S Korea qualifies for interval running
environment of Round of 16!! exercises (not as hard
game) as normal)
27
WORLD CUP: Round
nd
8 of 16 (2 in grp)
S Korea v Uruguay
(S Korea lost 2-1)

For 2 weeks now we use the 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 proteins 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 players 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 restoration.

 Casein is slow-release protein source (powder)

 Whey is fast-release protein source (powder)

Things to note: Use and timing of protein ingestion during training, core stability exercises each 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.