This interval training session below is designed to improve tennis-specific cardiovascular endurance. Interval Training Sessions For a Tennis PlayerĪgain, a sport like tennis requires elements of both aerobic endurance and anaerobic power. Complete 3-5 sets in total for an interval endurance session. Repeat for 3 repetitions and rest for 2-3 minutes minutes. Continue for the other half of the pitch. Jog slowly along the halfway line back to the start. Run pace diagonally to the opposite side of the pitch at the halfway point. Using the markings of a soccer pitch or similar size area, start on the touchline at the halfway point and run pace to the corner flag. The training sessions in the table below are designed to improve the oxidative energy system the most predominant pathway in this type of activity. Interval Training Sessions For 10-km Runners While the parameters in the table above provide a suitable program guideline, drills and sessions should be made as sport-specific as possible. Interval Training SessionsĪs mentioned earlier, interval training can be incorporated into a wide variety of sport-specific training programs. Below are some sample interval training sessions. Performance in the more classical endurance-based events such as the 10k run or distance swimming can improved by incorporating higher intensity interval training even if its at the expense of some volume. However, its not only multi-sprint sports that can benefit from interval training. Research shows that long, slow continuous training can actually decrease anaerobic / glycolytic enzyme activity (6,7,8,9,10).įor sports such as basketball, soccer, hockey, tennis, rugby and so on, interval training may be more appropriate than continuous running because it can increase aerobic power and improve cardiorespiratory endurance without the associated detrimental effects on anaerobic power. The problem with this approach is that is not specific to many sports such as the multi-sprint games and can actually be detrimental to strength and power performance (4,5). Traditionally, coaches have opted for long, slow, distance training at 70-80% maximum heart rate. Nearly all athletes require a basic level of cardiovascular endurance, if for no other reason than recovery between intense bouts of work. Interval Training is Suitable for Many Sports It could also be used for endurance development in multi-sprint sports such as rugby. This would be suitable for endurance events such as distance running, swimming, rowing or cycling for example. The intensity should equate to 90-100% VO2max (1). ![]() In order to enhance aerobic endurance and increase VO2max towards its upper, genetic limit, interval training should consist of 3-5 minute work bouts with a 1:1 work to rest ratio or less. ![]() ![]() Because speed training requires maximal effort and a high quality of work, longer rest periods are more appropriate to allow the athlete to recover between work intervals. This effects neuromuscular control and can negatively impact speed development. Very short rest intervals are associated with high levels of blood lactate accumulation. ![]() The opposite occurs when short rest intervals (i.e. 1:12) result in low concentrations of lactic acid accumulation is low, increases in stroke volume are minimal and improvements in VO2 max are not seen. Research has shown that long rest periods (i.e. The opposite is true for speed development. From the chart above, you can see that in order to stress the aerobic system efficiently, short rest periods are incorporated into the session. Rest intervals are a critical component of the interval training program design.
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