{"id":1177406,"date":"2020-11-23T13:50:31","date_gmt":"2020-11-23T13:50:31","guid":{"rendered":"https:\/\/www.squawka.com\/en\/?p=1177406"},"modified":"2022-09-20T23:11:21","modified_gmt":"2022-09-20T22:11:21","slug":"bayern-munich-fitness-transformation-methods-training-nutrition","status":"publish","type":"features","link":"https:\/\/www.squawka.com\/en\/features\/bayern-munich-fitness-transformation-methods-training-nutrition\/","title":{"rendered":"&#8216;Brutal intensity&#8217; \u2014 The methods behind Bayern Munich&#8217;s fitness transformation"},"content":{"rendered":"<p><b>While many of us spent the initial quarantine and lockdown period catching up on our favourite Netflix series and perhaps making one too many trips to the kitchen, <\/b><strong>the players of Bayern Munich were not quite indulging in such leisures.<\/strong><\/p>\n<p>With a Bundesliga title, DFB-Pokal and, of course, Champions League trophy firmly in their sights at the start of summer, there was no respite for Hansi Flicks\u2019 charges. And it is no surprise the Bavarians went all the way and secured a famous treble when you consider the work that was put in behind the scenes.<\/p>\n<blockquote class=\"twitter-tweet\" data-width=\"500\" data-dnt=\"true\">\n<p lang=\"en\" dir=\"ltr\">What are Bayern Munich feeding their players?! ? ? <a href=\"https:\/\/t.co\/5zTBNP3su2\">pic.twitter.com\/5zTBNP3su2<\/a><\/p>\n<p>&mdash; ESPN FC (@ESPNFC) <a href=\"https:\/\/twitter.com\/ESPNFC\/status\/1299098061080231937?ref_src=twsrc%5Etfw\">August 27, 2020<\/a><\/p><\/blockquote>\n<p><script async src=\"https:\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><\/p>\n<p>Indeed, many of Bayern&#8217;s players have undergone a quite drastic <span style=\"font-weight: 400;\">transformation in terms of their physiques, packing on the muscle while keeping extremely lean in the process.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These transformations look like something out of a Marvel movie (super serum, perhaps?) and are a testament to Bayern Munich\u2019s health and fitness planning, from staff to players, and to their fitness team.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That fitness team is led by Dr Holger Broich, who has the title of \u201cChief Scientific officer and head of fitness\u201d; a position he\u2019s held at the club since January of 2014.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The title itself &#8212; with an emphasis on both &#8216;science&#8217; and fitness &#8212; gives a key insight into Bayern Munich\u2019s approach and how the fitness team condition their players for the gruelling intensity of a top-flight season in professional football.\u00a0<\/span><\/p>\n<h2><b>A research-based and data-driven approach<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The crux of the club\u2019s approach to fitness and health is rooted in the latest research, and being able to measure as many variables as possible with actionable data.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That data consists of extensive biometrics data to measure physiology related to training load (such as metabolic and neuroendocrine stress peaks), data related to the actual training itself (for example, resistance settings or running data), and data from the actual games, such as distance and speeds traveled, via Duetsche Football League (DFL) sports analytics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This dataset is actionable in multiple ways:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Players are appropriated into different coloured \u201czones\u201d to designate an individual&#8217;s injury risk, with &#8216;red&#8217; being high risk for example.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Player\u2019s ongoing training schedules and programs can be modified and further personalised. Dr Broich often talks about a concept known as &#8220;micro-periodisation&#8221;, in which training variables are systematically manipulated over a course of days or weeks to reach longer-term goals and outputs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plus, the more data collection that happens, the more information that becomes available about how players react to certain things, and how these can then be modified, adapted, or improved upon. It\u2019s a virtuous cycle.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To quote Dr Broich<\/span><span style=\"font-weight: 400;\">: \u201c<\/span><span style=\"font-weight: 400;\">At FC Bayern, the importance of well-planned and scientifically proven fitness has been very high for a long time\u201d<\/span><\/p>\n<div id=\"attachment_1158794\" style=\"width: 1210px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/www.squawka.com\/en\/footballers-bulked-up-muscle-hench\/\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-1158794\" class=\"wp-image-1158794 size-full\" src=\"https:\/\/media.squawka.com\/images\/en\/2020\/09\/02140801\/1158766_1158766_Players-who-suddenly-became-hench.jpg\" alt=\"Strongest footballers: Players who bulked up and became hench\" width=\"1200\" height=\"675\" srcset=\"https:\/\/media.squawka.com\/images\/en\/2020\/09\/02140801\/1158766_1158766_Players-who-suddenly-became-hench.jpg 1200w, https:\/\/media.squawka.com\/images\/en\/2020\/09\/02140801\/1158766_1158766_Players-who-suddenly-became-hench-300x170.jpg 300w, https:\/\/media.squawka.com\/images\/en\/2020\/09\/02140801\/1158766_1158766_Players-who-suddenly-became-hench-1024x576.jpg 1024w, https:\/\/media.squawka.com\/images\/en\/2020\/09\/02140801\/1158766_1158766_Players-who-suddenly-became-hench-768x432.jpg 768w, https:\/\/media.squawka.com\/images\/en\/2020\/09\/02140801\/1158766_1158766_Players-who-suddenly-became-hench-66x37.jpg 66w, https:\/\/media.squawka.com\/images\/en\/2020\/09\/02140801\/1158766_1158766_Players-who-suddenly-became-hench-620x350.jpg 620w, https:\/\/media.squawka.com\/images\/en\/2020\/09\/02140801\/1158766_1158766_Players-who-suddenly-became-hench-940x530.jpg 940w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/a><p id=\"caption-attachment-1158794\" class=\"wp-caption-text\"><span style=\"color: #000000;\">READ MORE:<\/span> <a href=\"https:\/\/www.squawka.com\/en\/footballers-bulked-up-muscle-hench\/\" target=\"_blank\" rel=\"noopener noreferrer\">Footballers who bulked up and suddenly got hench<\/a><\/p><\/div>\n<h2><b>A holistic approach<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">When I hear the general layperson speak on health and fitness, there tends to be a singular focus on the training side. However, the research overwhelmingly speaks to the importance of appropriate sleep, nutrition, and mitigating stress factors as critical variables for, not only overall health, but for developing fitness as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Accordingly, the club follows this research and emphasises on all aspects of fitness to create a holistic, research-driven approach. That approach is reinforced and augmented when top players at the club &#8212; specifically Robert \u201cthe body\u201d Lewandowski in the case of Bayern &#8212; are fully committed to the approach as well, with Pep Guardiola once stating that Lewandowski was the most committed player he\u2019s ever managed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That commitment, in addition to full discipline in the weight room and to his conditioning, is exemplified by the hiring of a sleep coach to optimise his recovery. Not to mention his wife, Anna, was a bronze medalist in the 2009 Karate World Cup, and takes on the role of <\/span><span style=\"font-weight: 400;\">his full-time nutritionist. That type of self-agency over one\u2019s longevity is a club and fitness coach\u2019s best friend.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that we\u2019ve peeled back some of the layers of Bayern Munich\u2019s fitness methods and cultural buy-in, how did their players get absolutely jacked over lockdown?<\/span><\/p>\n<h2><b>The equation isn\u2019t all that complicated<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Once the spectre of a potential shutdown emerged, Dr Broich and his team, along with the training department, as well as input from the coaching staff, set out a plan for maintaining fitness levels.<\/span><\/p>\n<blockquote class=\"twitter-tweet\" data-width=\"500\" data-dnt=\"true\">\n<p lang=\"de\" dir=\"ltr\">In August 2017, Leon Goretzka was the same size as Thomas M\u00fcller.<\/p>\n<p>In August 2020, it looked like Leon Goretzka could eat Thomas M\u00fcller.<\/p>\n<p>Look at that bicep mountain. ?<\/p>\n<p>&mdash; Squawka (@Squawka) <a href=\"https:\/\/twitter.com\/Squawka\/status\/1303355664631132160?ref_src=twsrc%5Etfw\">September 8, 2020<\/a><\/p><\/blockquote>\n<p><script async src=\"https:\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><\/p>\n<p><span style=\"font-weight: 400;\">This included delivering all the necessary equipment to players&#8217; homes, setting up the proper communication channels, and then creating optimal training programs. <\/span><span style=\"font-weight: 400;\">Training sessions were often done as a team in &#8220;cyber meetings&#8221; with Dr Broich and manager Hansi Flick conducting them from the club headquarters.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These sessions and their intensity became something of legend at the club, with <\/span><a href=\"https:\/\/www.dpa-international.com\/topic\/super-fit-thanks-professor-broich-bayern-munich-amazing-urn%3Anewsml%3Adpa.com%3A20090101%3A200819-99-220485\"><span style=\"font-weight: 400;\">Thomas Muller commenting<\/span><\/a> <span style=\"font-weight: 400;\">that at times the players &#8220;<\/span><span style=\"font-weight: 400;\">would have liked to have launched our dear professor into outer space,&#8221; while &#8220;brutal&#8221; became the buzzword frequently used among the players.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These training sessions &#8212; likely built on the principles of progressive overload, meaning you incrementally increase intensity over time &#8212; in combination with proper sleep, nutrition, and low stress levels led to significant muscular growth. It\u2019s a tried and tested equation that has been true for centuries and will continue to be true.<\/span><\/p>\n<p><a href=\"https:\/\/www.squawka.com\/en\/go\/888-sports-cl-main\" target=\"_blank\" rel=\"noopener noreferrer sponsored\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1177443 size-full\" src=\"https:\/\/media.squawka.com\/images\/en\/2020\/11\/23145743\/1177442_1177442_ucl-tuesday.png\" alt=\"\" width=\"499\" height=\"673\" srcset=\"https:\/\/media.squawka.com\/images\/en\/2020\/11\/23145743\/1177442_1177442_ucl-tuesday.png 499w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/23145743\/1177442_1177442_ucl-tuesday-222x300.png 222w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/23145743\/1177442_1177442_ucl-tuesday-48x65.png 48w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/23145743\/1177442_1177442_ucl-tuesday-80x108.png 80w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/23145743\/1177442_1177442_ucl-tuesday-180x243.png 180w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/23145743\/1177442_1177442_ucl-tuesday-178x240.png 178w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/23145743\/1177442_1177442_ucl-tuesday-445x600.png 445w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/23145743\/1177442_1177442_ucl-tuesday-200x270.png 200w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/23145743\/1177442_1177442_ucl-tuesday-240x324.png 240w\" sizes=\"auto, (max-width: 499px) 100vw, 499px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.squawka.com\/en\/go\/888-sports-cl-main\" target=\"_blank\" rel=\"noopener noreferrer sponsored\">CLICK HERE<\/a> to claim 888Sport&#8217;s new customer offer \u2022 18+ only \u2022 \u00a310 deposit using promo code \u2022 Minimum stake \u00a310 at odds of 1\/2 (1.5) \u2022 Free bets credited upon qualifying bet settlement and expire after 7 days \u2022 Free bet stakes not included in returns \u2022 Deposit balance is available for withdrawal at any time \u2022 Withdrawal restrictions &amp; <a href=\"https:\/\/www.888sport.com\/spt\/terms\/betgetcl40-tuesday.htm\" target=\"_blank\" rel=\"noopener noreferrer sponsored\">full T&amp;Cs apply<\/a> \u2022 <a href=\"https:\/\/www.gambleaware.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">GambleAware<\/a><\/p>\n<p><span style=\"font-weight: 400;\">Further, in the case of Bayern Munich and footballers in general, the lockdown was unique in that it was, for many players, the longest period they\u2019ve gone without the exertion of playing football, which leads to a heavy caloric deficit. With that deficit gone and nutrition really dialled in, the players could now train and build muscle much more significantly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The equation isn\u2019t complicated but the planning, discipline, and execution of it is a testament to Bayern Munich. Defender Jerome Boateng echoed that sentiment:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8220;Big praise for Holger Broich and the entire coaching staff for how they planned it all during the break with the cyber training. I believe it was the key that we started as soon as it was possible. Holger Broich built it up superbly. We are in very good physical shape. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8220;That is important, especially in the Champions League with its tournament format, that you can raise your level towards the end when the opponent starts to tire.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those words were prophetic in nature as Bayern Munich ran riot in the Champions League, often overwhelming opponents with their sheer fitness levels as they cantered to European supremacy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite lifting the much-coveted &#8216;Big Ears&#8217; aloft in Portugal at the end of August, I\u2019m sure Dr Broich and his staff were already at work planning the schedule for the short turnaround to the 2020\/21 season, and you\u2019d expect nothing less from them.<\/span><\/p>\n<p><em><strong>Dr Rajpal Brar, DPT, is a physiotherapist, movement and mindfulness coach. He runs the LA-based wellness and athletic development\/performance clinic<span>\u00a0<\/span><a href=\"https:\/\/grandstandcentral.com\/author\/rajpal-brar\/\" target=\"_blank\" rel=\"noopener noreferrer\">3CB Performance<\/a>, and you can subscribe to his Youtube channel (which posts analyses of Lionel Messi and more) by going<span>\u00a0<\/span><a href=\"https:\/\/www.youtube.com\/channel\/UCTWTrHvBDXT4PFiZI6XV95w\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<\/strong><\/em><\/p>\n<div id=\"attachment_1174497\" style=\"width: 1930px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/www.squawka.com\/en\/jack-grealish-calves-football-performance\/\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-1174497\" class=\"wp-image-1174497 size-full\" src=\"https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis.jpg\" alt=\"Jack Grealish calves performance\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis.jpg 1920w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis-300x170.jpg 300w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis-1024x576.jpg 1024w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis-768x432.jpg 768w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis-66x37.jpg 66w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis-620x350.jpg 620w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis-80x45.jpg 80w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis-180x101.jpg 180w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis-380x214.jpg 380w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis-1067x600.jpg 1067w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis-370x208.jpg 370w, https:\/\/media.squawka.com\/images\/en\/2020\/11\/03183024\/1174465_1174465_calf-size-footballer-analysis-240x135.jpg 240w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/a><p id=\"caption-attachment-1174497\" class=\"wp-caption-text\"><span style=\"color: #000000;\">READ MORE:<\/span> <a href=\"https:\/\/www.squawka.com\/en\/jack-grealish-calves-football-performance\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jack Grealish\u2019s legs are \u2018like tree trunks\u2019, but does size matter when it comes to footballer\u2019s calves?<\/a><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>While many of us spent the initial quarantine and lockdown period catching up on our favourite Netflix series and perhaps making one too many trips to the kitchen, the players of Bayern Munich were not quite indulging in such leisures. With a Bundesliga title, DFB-Pokal and, of course, Champions League trophy firmly in their sights&#8230;<\/p>\n","protected":false},"author":374,"featured_media":1177427,"template":"","meta":{"_acf_changed":false,"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"Bayern Munich have revolutionised behind-the-scenes training \u2014 but what are the secrets behind their success?","footnotes":""},"tags":[],"features-category":[],"class_list":["post-1177406","features","type-features","status-publish","has-post-thumbnail","hentry"],"acf":{"external_featured_image_url":"","hide_featured_image_pattern":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.1 (Yoast SEO v27.1.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>&#039;Brutal intensity&#039; \u2014 The methods behind Bayern Munich&#039;s fitness transformation | Squawka | EN<\/title>\n<meta name=\"description\" content=\"Bayern Munich have revolutionised behind-the-scenes training \u2014 but what are the secrets behind their success?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.squawka.com\/en\/features\/bayern-munich-fitness-transformation-methods-training-nutrition\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"&#039;Brutal intensity&#039; 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