Answering Some of Your Questions Part 1
In this issue I would like to briefly answer some questions that were presented to me from last month and this month by some website visitors (and I thank you for visiting and contacting me).
Just to let you know, I answered these questions in advance or in some instances I ask the writer to be more specific. However, I'd like to share their questions and my responses to you.
Question #1.This is from Ahmed from Canada:
Can you do long distance running and sprint training on alternate days to build endurance?
Answer: In short, yes you can but this is definetly NOT the best way to train for your sport. Most sports require an energy demand of 85-90% of anaerobic energy (ATP-PC for 0-10sec.give or take worth of work or alactate 15 sec. to 2min or so).
So with that information, MOST of your "conditioning" will come in the form of acceleration work...sprints. The endurance component which makes up only about 20% or so of your training should come in the form of speed endurance drills like 60yd sprints with 25 second rest x 12 reps. Rest 5 min. and repeat AND work capacity drills.
Think of work capacity drills as the new but better way of endurance training. They will increase your endurance or work load volume without making you slower like distance running does.
Example: Tempo runs on football field.Run at 3/4 speed for 100yds. not jogging nor sprinting but arms are pumping.Either rest 25 seconds and do again for 5 more reps and then rest 2min. and perform again for 2 more sets or lightly jog from corner to corner and then tempo run the 100yds x 12-15 times.
Now, to increase your work capacity volume or make your endurance much better for your sport would you jog longer distances or do the tempo runs but add various exercises at each corner to increase the workload to make you work harder?
Wouldn't the latter make more sense? You are significantly increasing your conditioning without doing long slow runs which most sports DO NOT require.
Example: Run 3/4 speed (tempo speed) for 100yds. and then do 10 pushups. Get up and light jog across the goal line and then do 20 squats. Then do your tempo run.
So, remember you are running full field and jogging across short end of field. Do an exercise at each corner.
That is the correct way to implement your speed and conditioning workouts.
Question #2 From Calli from Kansas
Because I have had 2 ACL surgeries, I feel much slower than I ever had. I play basketball for my college and feel like I get overlooked. I am willing to work extra hard do you have any advice?
Answer: Unfortunately your situation may take awhile because of not only the type of injury and surgery you had but the fact that you had two ACL surgeries makes it a long recovery.
In this instance, having physical therapy is crucial not only to weight bear but also to strengthen the knee and the surrounding muscles and also work on your gait again. After the PT is over, it is also a very important time for you to bridge the gap from PT to post PT sports performance fitness.
I suggest you either work with a certified strength and conditioning professional with a strong background in post-injury work or conversely work with a licensed athletic trainer who has a strong background in sports performance training. Your college should hopefully have both types of professionals on site.
Usually at the stage you are at, you need to work on deceleration work (stopping and starting drills) and dynamic flexibility and mobility exercises.
For example, hop and hold(1 foot) exercises forward and backward as well as lateral are great exercises to see if your knee and hip are strong enough to stop and hold your body weight with a sport related movement. From there you can add short sprints 5-7yd with a sudden stop at the cone with weaker knee and then sprint again another 5-7yds.
Examples of dynamic flexibility exercises which are great for joint mobility and balance, are knee to chest pulls to chest, kicks to opposite hand, marching etc...
Once you have established that your deceleration strength has increased, your overall strength in your knee, hip and core has increased and your mobility and flexibility has also increased, then quickness and agility drills can be implemented.
Examples are Dot drill mat exercises and jumping rope which are very good quick feet exercises that involve some hip rotation movements.
However, find out if can seek out a professional to help you it will be a wise investment.
Thanks for reading and keep sending me your questions and comments,
Dot Drill Mat
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