Wednesday, November 4, 2009

Metabolic Training Improves Speed Endurance

Use metabolic training to improve your speed endurance.

Interval training for speed endurance is different than regular speed training. Speed endurance sprint intervals last from 30 seconds to 3 minutes. Also, recovery time is reduced to prevent complete recovery by the athlete. Here is an example of speed endurance training:

Shuttles - Place cones at 5, 10, 15, 20 and 30 yards. You would sprint to the 5 yard cone and sprint back to the start. You would then sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.

Metabolic training can also be used to improve speed endurance. Metabolic training simulates actual game time activity. An example would be for an offense in football to simulate the entire game in practice (i.e., huddle, run a play, huddle, run a play).

Many sports such as football, basketball and soccer require different levels of strength, speed and power.

For example, soccer requires constant running---jogging, half-effort sprints and maximum effort sprints. Football requires short bursts of power, sprints, jogs back to the huddle and endurance. Football also requires relative strength, which is the strength level per unit of bodyweight. Basketball requires repeated sprints, jumps and sub-maximal effort runs and cuts during the game.

No matter the sport, metabolic training can get you in peak condition for your sport.

Metabolic training means that you are being conditioned at the cellular level. You can make improvements in resting heart rate, cardiac output and blood volume. Your body fat will also decrease.

Metabolic training will make you a better conditioned athlete and will allow you to use your skills more efficiently for a longer period of time (speed endurance). The strongest and fittest players and teams at the end of the game usually end up as the winners.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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