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    Interval Training Ideas

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    Giovanni Delli Santi
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    Interval Training Ideas

    Uploaded by

    Giovanni Delli Santi
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    74 views2 pages

    Interval Training Ideas

    Uploaded by

    Giovanni Delli Santi
    00

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Athletic Speed, Agility, Speed Endurance (Interval) Training Methods

    Most sports or athletic team play is about speed, power, & endurance. It is important to train the way you play or compete. Most conditioning
    activities your athletes ought to perform should be interval, speed, & agility type of training NOT LONG SLOW DISTANCE OR CARDIO TYPE
    OF TRAINING. Cardio Training or Aerobic Training will occur through Anaerobic means which simply means use interval training to keep
    the heart rate at elevated levels through speed oriented type training. Please use the following choices below to implement on your conditioning days
    throughout the week and throughout the course of the year. Supplement your sport specific skills/games/competitions and strength training with other
    modes of training. I provide choices so you may have some variety in your athletes training, yet your athletes will still work on speed & power in
    their training specific to their athletic demands.
    Training Ideas & Suggestions-tailor this to make it work for you & your team
    Fartlek Runs (Speed Play)
    Mode
    Fartlek Runs-mix of sprints &
    jogs
    Fartlek Run-mix of sprints & jogs

    Work/Rest
    Sprint straight away, jog turns on track
    Sprint turns, jog straight away on track
    Sprint from tree to tree, mailbox to mailbox,
    telephone pole to pole, with jogs in between
    Get a certain # of sprints of varying distances
    during each mile run

    Reps
    Start @ 14-15 min, add 2 min every 3
    weeks
    2-4 Mile Run-5,6,8, or 10 sprints of
    varying distances during each mile run
    (ex. 5 sprints/mile)

    Interval
    Mode
    Hill Running-NOT STEEP-you do
    not want to change your running mechanics

    Linear Speed Running-100yds


    Linear Speed Running-40, 30, 20yds.

    Stationary Bike

    Work/Rest
    Work the hill, arms drive the knees up,
    30-40 yd hill (slight incline)
    :10-:12/rest :50-:60 (1:3 work/rest ratio)
    < or = :16/rest :50 (1:3 work/rest
    ratio)
    (1:3 work/rest ratio)
    40yd. < or = :05/rest :30
    30yd. < or = :04/rest :20
    20yd. < or = :03/rest :15

    Sprint :15/easy pedal :45

    Reps
    Start @ 12, add 3 hills every 3 weeks

    Start @ 12 reps, add 2 reps every 3 weeks


    Start @ 10 reps for each distance, add 2
    reps to each distance every 3 weeks

    Start @ 15 reps, every 3 wks add 3 reps

    (1:3 work/rest ratio)

    Stairmaster/Elliptical Trainer

    Sprint :15/ easy step :45

    Swimming
    Other modes of activity?????

    Sprint 25 yds or 50yds (1:3 work/rest ratio)

    Start @ 18 reps, every 3 wks add 2 reps

    (1:3 work/rest ratio)


    Start @ 10 reps, every 3 wks add 2 reps

    Speed/Agility Runs (Athletic Movement Training & Shuttles)


    Shuttle runs are one of the most effective methods to train endurance, speed, & agility. It is simple to understand and it very challenging. Shuttle runs can be
    performed using a variety of athletic movements. Think about combinations of forward/backward runs, forward/side shuffle runs, diagonal shuttles (add in angle
    running, not just linear). The options are endless.

    Mode
    Shuttles-300yd (25yd up, 25yd back x 6)
    Shuttles-200yd (20yd up, 20yd back x 5)
    Shuttles-100yd (10yd up, 10yd back x5)
    Shuttles-150 yd (25yd up, 25yd back x 3)
    Shuttles-60yd shuttle
    Shuttles-20yd shuttle (5-10-5)
    Start in the center, 5yds one direction, 10yds the
    other direction & finish through the starting spot

    Follow sprint/agility run sheet

    Work/Rest
    < or = 1:05/rest 4:00min
    < or = :45/rest 3:30min
    < or = :25/rest 2:30min
    < or = to :35/:90 rest
    Start------5yds---*------5yds------*------5yds------*

    < or = :15/ rest :45


    *----5yds.------Start-----5yds.----*
    Finish

    < or = to :05 rest :20


    Work the sprint, jog back to start

    Reps
    Start @ 4 reps, add 2 reps every 3 weeks
    Start @ 6 reps, add 2 reps every 3 weeks
    Start @ 12 reps, add 2 reps every 3 weeks
    Start @ 8 reps, every 3 wks add 2 reps
    Start @ 10 reps, every 3 wks add 2 reps
    Start @ 12 reps, every 3 wks add 2 reps
    Start @ 30 sprints, add 5 sprints every 3
    weeks

    Distance Running-use sparingly, do not make this your emphasis for athletic conditioning. Use this for recovery (mentally & physically)
    Long slow distance running performed consistently over time will reduce your athletes ability to develop speed & power. Your body will adapt to
    the way you train it. Train slow and non-explosive and that will be your result. Train for speed, power, and you will be strong & explosive. Once
    again, to enhance conditioning levels while keeping speed & agility involved, use the above methods of training.
    Mode
    2-4 mile runs

    Work/Rest
    Steady state, continuous, quality pace

    Begin or finish this run with some sprints


    &/or form running drills, light plyometrics

    You may need to adjust the times according to your speed and fitness level. The main idea is to train to your best abilities and intensity level. Look
    to challenge yourself from week to week and be progressive.

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