LES MILLS GRIT soccer study
As a result of growth and increased interest in women’s soccer in the past 20 years, numerous scientific studies have been conducted with a focus on enhancing performance.
Background
Training status - defined as lean body mass and VO2max - is correlated to performance during games; specifically in terms of ground covered, time spent at high intensity, number of sprints, and number of touches on the ball. Improving an athlete’s training status is therefore a critical component of any soccer regimen.
The Question
Can LES MILLS GRIT™ classes (a form of high-intensity interval training involving explosive plyometric and dynamic strength exercises) improve VO2max and body composition in elite women’s soccer players?
Method
Eighteen NCAA Division I women soccer players replaced their eight hours per week of traditional training with a unique five-hour-per-week training intervention over a six-week period. The intervention comprised:
Group 1
• 2 x 60 minutes of soccer-specific cardio training
• 2 x 60 minutes of strength training (Les Mills BODYPUMP™)
• 2 x 30-minute LES MILLS GRIT series
Group 2
• 3 x 60 minutes of soccer-specific cardio training
• 2 x 60 minutes of strength training
At the beginning and end of the six-week intervention, lean mass was evaluated with a body composition test and VO2max was estimated from a 2.4 km run.
Results
Group 1 - whose training program included an hour in the 85 - 100% heart rate zone doing LES MILLS GRIT - experienced an increase in both lean body mass (average 2 kg gain) and a 10% increase in VO2max.
Conclusion
LES MILLS GRIT can be an effective protocol for soccer players - and the athletic community - and may maximize competition performance while minimizing training time.
More about the author
Bryce Hastings
Bryce Hastings drives the science behind the sweat, leading world class research that shapes how millions of people train. Working alongside internationally renowned research partners, Bryce bridges the gap between the lab and the gym floor, ensuring every LES MILLS™ program is safe, effective, and powered by science.
He has developed numerous research programs and co authored reports across a range of fitness and scientific publications. These include the landmark Get Fit Together trial, alongside research into core conditioning, high intensity interval training, and exercise strategies for sedentary individuals.
A certified Physical Therapist since 1986, Bryce’s academic work is supported by extensive hands on experience. He owned a private practice within the original Les Mills World of Fitness in Auckland and holds an Advanced Diploma in Manipulative Therapy and a Master of Philosophy from Auckland University of Technology, where he serves as a Research Associate and lectured part time for eight years.
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Research
