best way to build up stamina??

[d_manga_fanatic]

just wondering which is the best method to build up stamina coz ive literally almost got none despite playing alot of sport and ive decided to get my fitness up for the next season so i can get more involved in the play.

help guys??

 

[cptkirk]

stamina is a pretty broad term?

what are you no good at? long runs? repeated sprints? etc

 

[d_manga_fanatic]

sustained runs.... kinda like for indoor sports where u have to keep runnning and running nonstop

 

[cptkirk]

repeated sprints with descending rest (decrease each week)

so maybe do 10 x 50m with 30secs rest then decrease the rest each week by 5secs until at 10secs btw sets

you could do this 1 - 2 times a week

 

[kBuck]

I would recommend aerobic interval training before engaging in the above suggestion. Will benefit your endurance capacity and help your recovery during the rest between sprints

 

[d_manga_fanatic]

I would recommend aerobic interval training before engaging in the above suggestion. Will benefit your endurance capacity and help your recovery during the rest between sprints

how would i go about doing that?? long distance jogging??

 

[cptkirk]

you gotta be able to run short distances fast and repeatedly before you can do it over long distances

 

[Taylor]

Run 1200m - 6 minutes
At the 6 minute mark, set off for an 800mm - 4:30
At 4:30 set off for a 400mm on 3 minutes

The longer runs at the beginning make it easier at the end. A friend and I were doing 18x400m on 2:45 in the off-season training and it's brutal, for a very fit bloke you should be able to run 20x400m on 2 minutes.

The key to remember is that it doesn't matter how fast you run the distance as long as you start the next one when the time is up, the amount of break will depend on how much you put in, but running 400m in one minute will take more out of you than the extra 30-45 seconds break will give back.

Try to run the middle section the hardest, it's when you'll be warmed up and not too fatigued yet so you are less likely to damage something.

 

[d_manga_fanatic]

Run 1200m - 6 minutes
At the 6 minute mark, set off for an 800mm - 4:30
At 4:30 set off for a 400mm on 3 minutes

The longer runs at the beginning make it easier at the end. A friend and I were doing 18x400m on 2:45 in the off-season training and it's brutal, for a very fit bloke you should be able to run 20x400m on 2 minutes.

The key to remember is that it doesn't matter how fast you run the distance as long as you start the next one when the time is up, the amount of break will depend on how much you put in, but running 400m in one minute will take more out of you than the extra 30-45 seconds break will give back.

Try to run the middle section the hardest, it's when you'll be warmed up and not too fatigued yet so you are less likely to damage something.

how often per week should i b doing this??

 

[kane249]

Run 1200m - 6 minutes
At the 6 minute mark, set off for an 800mm - 4:30
At 4:30 set off for a 400mm on 3 minutes

you'd want to be running for a bit longer then 80cm and 40cm

 

[Arkadia]

Fartlek Running. Vary your running pace between sprint, jog,run,sprint,jog run.
Also Interval Running or try and run as many 100 metre sprints in 30min with 20-30 sec recovery after each sprint, try not to drop off the pace, try and keep time at 14-15 sec for each 100metre sprint.

Jogging at an easy pace is a waste of time and no good for your joints.
Alternate between intense sessions and light sessions. Increase your load by 10% each week , do not go overboard, slowly increase your load.

Remember an overworked body does not get fitter, recovery is very important.

ENJOY

 

[cptkirk]

Also Interval Running or try and run as many 100 metre sprints in 30min with 20-30 sec recovery after each sprint, try not to drop off the pace, try and keep time at 14-15 sec for each 100metre sprint.

30 x 100m sprints? did you really just suggest that?

and all without your pace dropping?

 

[Arkadia]

30 x 100m sprints? did you really just suggest that?

and all without your pace dropping?

I would run 33 times x 100m sprints in 30 min , at 'Chelsworth Park' Old Ivanhoe Football Oval. My coach would run us into the ground. Looking back, it was crazy.

Build yourself up to this number. You could run 40 metre sprints in 30min. Keep tabs of the number of sprints and add 1 every week. Intense running. You may include a 3km run every 2nd week. Keep time try and beat that next time you complete 3km.

I was relentless with my training and i was thirsting for more exercise and conditioning so my friend and I joined 1st Commando Regiment (Reservist) in Williamstown, when i was 21, thats a story for another day, at the time my mum was not happy.

A few years later i am in my 30's married with 2 kids, and i am the same weight i was at 21years old. 182cm - 74kg. No matter what i eat i do not put on any weight My wife gets angry with me , she will pack it on even if she looks at food .

Getting back to the topic , the best way to increase Stamina is to do intense training. You only need 30 min a day. It could be Boxing, Swimming, bike riding. Vary your exercise from day to day, but you need to increase your breathing and train like you are running (training for your life).

I could post my exact training schedule for you .

 

[cptkirk]

an ordinary peice of advice at best

it's not the 80's now, i thought this type of training was dead like it should be

 

[Arkadia]

an ordinary peice of advice at best

it's not the 80's now, i thought this type of training was dead like it should be

You will find most pre-season training programs performed by clubs involves intense interval training. That is repeat sprints ranging from 50 - 200 metres.
This type of training fast tracks the players conditioning (fitness level within a 4 month period).

The current knowledge of training has evolved largely as a result of trial and error observation of a few innovative coaches. Most sports scientist come in latter explaining why certain training techniques work. Although sports science is making a greater contribution to assist coaches in the preparation of there footballers, ie, monitoring,nutrition,aids, equipment, mapping technology.

BUT! THE FUNDAMENTALS REMAIN THE SAME.
"You must train at your optimal level" - Robert De Costello.

If you think my advise is not suitable for you , read what the great athletes of the world have said .

Emil Zatopek- 4 Olympic Gold Medals. "Why should i practice running. I know how to run, I must learn how to run fast properly".

I suggest you read a book 'Peak Performance' by Dr John Hawley Professor in sports physiology and Dr Louise Burke sports nutrition at AIS.

Simple advise from me. TRAIN LITTLE ,HARD AND OFTEN.

 

[Colin D'Cops]

TRAIN LITTLE ,HARD AND OFTEN.

Wuh? Can you say it a little louder?!

But I get what you're saying, and absolutely agree. Once you have reached a stage where you're just evening out and not really getting anywhere, then it is the time to really up the speed; even if that means shortening running periods a little.

Nothing wrong with jogging for beginners though, still keeps the body in shape to a degree.

 

[bodazoka]

What if your starting from scratch? as in you cant run a lap of an oval without getting pretty tired. Is short sprints for 30minutes a better idea for someone like that or should they get to at least 3-4 oval laps first before they take the next step to short repeat sprints?

 

[Colin D'Cops]

Just run laps for 20-25mins at first, without stopping. Try and keep a constant speed as best you can, not much sprinting at all would take place. My method is before aiming to increase speed, you must have the miles in the legs which acts as a 'safety net'. So my advice is get the miles in the legs (endurance running), get 'em pumping; then we can move on and focus on speed (repeat sprints) once that first stage is done.

Many people would have different methods to mine; but I have found that the above method has worked best for me. Try out both methods, repeat sprints & endurance running; you might have a preference straight away. Whatever you feel works best for you I guess, as simple as that sounds.

 

[cptkirk]

You will find most pre-season training programs performed by clubs involves intense interval training. That is repeat sprints ranging from 50 - 200 metres.
This type of training fast tracks the players conditioning (fitness level within a 4 month period).

i play footy mate i know how we train but we never do 30+ x 100m sprints in 30mins and i'm sure no afl clubs either

this won't fast track any conditioning either, overuse injuries on the other hand, yes

 

[wirra44]

I could post my exact training schedule for you .

yes please

 

[bodazoka]

Just run laps for 20-25mins at first, without stopping. Try and keep a constant speed as best you can, not much sprinting at all would take place.

Yeah thats what I was thinking, I have tried to learn about different ways to get fit and I hear allot of people say that just running laps is a waste of time. It's sort of demoralizing when you hear that because you think about it while your trying to run laps.

And if you are starting from scratch like I am its quite hard to try set up a fartlek "course" let alone actually run one. I would say that if you cant run for longer then 5 minutes without a breather then theres no point thinking about trying to vary your runs.

The aim for me at the moment is to get up to that 20-25 minutes of running. Then I will start to look at fartlek.

 

[Oberfuhrer Abetz]

http://www.trifuel.com/training/triathlon-training/aerobic-base-training-going-slower-to-get-faster

Jogging isn't pointless, interval only guys are just knob jockeys

 

[Colin D'Cops]

The aim for me at the moment is to get up to that 20-25 minutes of running. Then I will start to look at fartlek.

That's it mate, get the miles in the legs and you'll be wanting to do some interval training in no time.

 

[cptkirk]

as usual it "depends"

you've got to look at the demands on what you're running for so if it's footy, interval/fartlek type training is probably the closest thing you can get to it, you don't continually jog during a game and if you do, you sure don't get a kick

why have you decided on 25mins of running continuously as the figure to start intervals? why not 20 or 30? seems like a stab in the dark for me

i played last year after 5 years off at age 30...i haven't ran for longer then 2mins contunuously for 5+ years and i got by alright...i even played on the ball for 3/4's of the year...for high level leagues you'll need a tank, for lower levels ones, if you work on speed and anearobic capacity (which noone has at those levels) then you'll stand out

if your starting from scratch then you're gonna need tempo runs or something like that...i never know why people start from scratch and think running a LONGER distance is the way to go...get out on an oval and run...get up to about 75% speed and hold it as long as you can and once your speed drops, rest until your about 75% recovered and go again

quality of training is more important then quantity of training

 

[Colin D'Cops]

i never know why people start from scratch and think running a LONGER distance is the way to go...

I started via running long distances, and my running I think has been better for it.

get out on an oval and run...

Yep, although the weather may be a bit dodgy here in Melb; it's best to clock up the miles on softer surfaces.

Continually running on concrete/a treadmill can be potentially dangerous.

quality of training is more important then quantity of training

Once you've got a good base to work with, I agree.

But I strongly recommend getting a good endurance base to start off with first, then focus on increasing your speed.

Terms & conditions: May not work for some. Batteries not included.