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Training Help

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Fred M
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2005/08/04 18:57:01 (permalink)
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Training Help

Bro's need help getting up to speed.

I play racuetball and love it. It is similar to squash if you aren;t familar with it but just much faster.

Anyways the game consists of sprints sometimes towards the ball. From weightlifting I am really fast but I get tired quickly which makes me make bad shots from fatigue near the end of games. There is also the aspect of endurance as you need to at least jog sometimes but this is not as big of a problem for me.

So basically I need to improve my ability to do sprints greatly and be able to do sprints for a longer time so I am not dead at the end of games and unable to run full speed.

If I do sprints workouts (full speed for x seconds rest for y seconds) will this improve my endurance in sprint heavy activities? And should I work towards increasing the reps or making the ratio's better?

For instance if I started at sprint for 20 seconds rest for one minute for 10 reps (arbitrary numbers, I have no idea where to start) should I work to increase the reps or increase the sprint time?


Can someone throw out some numbers if mine are way off.


Also Should I throw long distance running?
post edited by Fred M - 2005/08/04 19:03:12
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4 Replies Related Threads

    sillynarbie
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    RE: Training Help 2005/08/04 20:02:04 (permalink)
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    The longer you spend during the sprint reps the less explosive the movement becomes, the less its going to benefit your out and out sprinting, but it will improve your fitness, I say increase the reps, if you need more general endurance then get some long runs in.

    #2
    sootybaby
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    RE: Training Help 2005/08/05 10:56:02 (permalink)
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    This is from a previous post on sprint training:

    _______________exercise________rest____________________intensity_________ No of repetitions

    Speed training-----2-10s----->10 times exercise duration----maximal-------------2-10

    Speed endurance training
    Production---------15-40s--->5 times exercise duration-------Almost maximal------2-10
    Maintenance-------20-90s---1-3 times exercise duration------High----------------2-10

    Speed training is maximal exercise with recovery to rest and is often done to sharpen reponsiveness to external stimulus. Like starting block training - reacting very quickly to the gun. Honing the instict to explode from the block on the B of the BANG!

    In speed endurance training creatine kinase and glycolytic pathways are highly stimulated.

    In production training the duration of the exercise period is comparitively short and the rest period long in order to maintain a very high intensity during the exercise period throughout an interval training session.

    In maintenance training the aim is to increase the ability to sustain exercise at a high intensity is all about progressive fatigue.

    Fred M - Try the two aspects of speed endurance training. The production training is unarguably the more fun of the two because here you are probably sprinting over say 100m and are going at nearly full pelt with a relatively long recovery time. This will stimulate you glycolytic pathways. Get the stopwatch out, time yourself and have some fun.

    Maintenance training is more akin to what some people describe as guerilla cardio and is not as much fun unless you are a masochist. Here you are pushing yourself further into oxygen debt. Try this with 200m sprints to begin with, push fast to 200m then slow jog 200m and repeat until you collapse in a puddle. This is the exercise that will enable you to achieve the sprints in the latter stages of the game. As your stamina improves you can aim to up the tempo of the sprint, the recovery jog (or brisk walk) and play around with the distance - 400m being the max for this type of sprint training.

    As for the longer runs, it's up to you, although I don't think you will benefit to much from overlong steady runs, it is not the nature of your sport. Run relatively faster, shorter distances and use fartlek interval techniques.
    #3
    Fred M
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    RE: Training Help 2005/08/06 05:34:59 (permalink)
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    So when you typed 2-10's and 20-90s you meant seconds correct?

    Thanks
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    sootybaby
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    RE: Training Help 2005/08/06 13:55:31 (permalink)
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    Aye.
    #5
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