Posts tagged conditioning
Developing a Program
A effective workout should cover all the main aspects of training. The four components needed in a lifted workout program are:
1). Warm Up and Stretching: You must prepare you body and muscles for the stress and strain you are about to place on it. During this stage you will allow your body to increase blood flow, speed up heart rate, increase, range of motion, and decrease the likelihood of injury.
2). Weight/Resistance Training: This components should consist of a well rounded and complete body workout. The exercises here should work to strengthen and protect your body by increasing size, power, and endurance of muscles.
3). Aerobic and Anaerobic Conditioning: To assure top shape and performance an anthlete must never feel “fatigued.” We have examples of both aerobic and anaerobic training to ensure proper conditioning.
4). Skill Training: All the work done in the gym must be able to be carried over onto the field. This is arguably one of the most important components of any training program. We have many different examples of how to improves skills for many sports.
Use the various aspects of our site to search and construct a program that is most effective for you and your sport.
Running and Conditioning
Throughout our workouts we have included both anaerobic and aerobic training. Our conditioning has been choosen specifically to improve the athletes performance by increasing the efficiency in which energy is used in the body. We have a variety of sprints, speed and quickness drills, endurance runs, and or other running workouts that will place a demand on your cardio and respiratory systems.
Types of Conditioning:
- Anaerobic Training: Anaerobic refers to the bodies ability to produce energy in the absence of oxygen. This type of conditioning is usually based around longer but less demanding runs. By increasing the heart rate and therefore blood flow; anaerobic training allows your body flush metabolic toxins out of the blood in order to maintain healthy tissue in your joints and muscles.
- Aerobic Training: Aerobic Training refers to your bodies ability to produce energy in the presence of oxygen. This type of conditioning is commonly done in short and explosive bursts. By improving your aerobic threshold you in turn will improve your recovery time. This is due to when performing aerobically you are not producing lactic acid and thus need less time to recover.
You can perform conditioning four to five times a week in conjunction with your weight/resistance training. Keep in mind that which ever you perform first will effect the one that follows; therefore try to separate them during the day to ensure adequate recovery.
Whenever running and conditioning be sure to take time to warm up your body and prepare for intense activity. More on Warming Up.
Weekly Conditioning
The following conditioning workout should be followed on a every other day basis. This workout consists of five different sets to be completed one right after the other, with a two minute rest in between sets. These sets can be followed throughout the year. Use this in accordance with the drills to lift your performance.
| Set 1 5 Yard Sprint 40 Yard Sprint 10 Yard Sprint 10 Yard Slide Shuffle Left 20 Yard Sprint 40 Yard Sprint Rest 2 Minutes |
Set 2 40 Yard Sprint 10 Yard Sprint 10 Yard Slide Shuffle Right 20 Yard Sprint 10 Yard Slide Shuffle Left 40 Yard Sprint Rest 2 Minutes |
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Set 3 |
Set 4 |
| SET 5 40 Yard Sprint 10 Yard Slide Shuffle Left 20 Yard Sprint 10 Yard Slide Shuffle Right 10 Yard Sprint 40 Yard Sprint Rest 2 Minutes |
The drills and conditioning, if completed properly will most definitely prepare your offensive line and condition them at the same time. These are not easy, but if you want the upper hand over your opponenet you must be prepared.
