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Fitness Training!
| Posted: 08 Jun 2011, 07:04 | |
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I have about 3 months til i head over to queensland for a tournament. I really want to do well and get noticed and I decided that I need to work on my stamina since I will be playing in the midfield. Ive got plenty of time and just want to know the best thing to do to make sure im at my peak come the time for the tournament. I have access to a gym at any time which has a treadmill, rowing machine, exercise bike and a few other things plus my own dumbbells.
For stamina, Ive read on here that it isnt ideal for me to run long distances on the treadmill since it doesnt mimic what happens in a game. In a soccer game you a constantly changing pace with times of jogging and then having to quickly sprint repeatedly. Is there anything I can do on the treadmill that will benefit me such as run at a slow pace for 30 seconds then sprint for 8 seconds and slow it back down etc. Alternatively what else is a good way to increase my stamina. Theres an oval about 1km from my house which i could jog to and do some laps + wind sprints. Thanks in advance! |
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| Posted: 08 Jun 2011, 18:50 | |
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this is what i do
set treadmill to level 1, start out at 7 pace, every 2:50 seconds boost the meter up to 10 speed, do that for 1 minute. (you can go faster if you want 10 speed (its about a 65% of my sprint pace) You may be wondering why i do it every 2:50 seconds...The time it takes to click the buttons on the treadmill from 7 to 10 speed will be like 10 seconds, so by the time you hit 10 you will be at exactly the start of the minute mark. Keep doing this for 30 minutes. It should come out to be 4 miles. Trust me this goes by very fast, i don't listen to music and it goes by so fast its ridiculous. Im not sure why but if you stay concentrated on the clock time fly's by. By the way i suggest you use the clock on the treadmill its alot easier don't try using a non digital clock or something. So this is what it would look like Get on treadmill level 1 seven speed when the clock hits 2:50 start pressing the buttons to raise it to 10 speed(by this time you should be at 3 minutes) so do 10 speed from 3:00 to 4:00(exactly one minute) then you would do this all over again and start changing to 10 speed at 6:50......go all the way to 30 Obviously you should still do wind sprints and all the good stuff. This isn't going to help your lunge capacity at all really, unless you are really going for it. I feel it helps a little bit of my lung capacity and mostly core. However, if you really want to get out of breathe start experimenting with it. I used to set the treadmill to level 10(to simulate a hill) then i would set speed to 11 and sprint up the treadmill for 30 seconds. Tiring as hell. Thats all i got really im not the one to ask about wind sprints and all that |
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| Posted: 09 Jun 2011, 06:59 | |
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Thanks for that! ill definitely give it a go. By the way is 7 and 10 in kmph?
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| Posted: 09 Jun 2011, 10:21 | |
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ye i think so, is that what the treadmill goes by or no? i dont even know i just use those numbers on the treadmill
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