| Reduced volume but increased training intensity improves repeated high-intensity exercise performance |
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During a 4-wk period endurance-trained subjects replaced their ordinary aerobic training with 3-4 weekly sessions of intermittent high-intensity exercise (8-12 sprint runs of 30 s, separated by 3 min of rest).
The total distance covered per week was reduced from 45 to 12 km. After the intervention period the participants improved 1) distance covered in a 30-s “all-out” test (7%), 2) time to exhaustion during two short-term, supramaximal running bouts (19 and 27%, respectively), and 3) performance during repeated high-intensity exercise (Yo-Yo IR2, 19%). The time to complete a 10-K was unaltered. Thus, performance can be improved with speed endurance training despite a severe reduction in the total amount of training. Recommendations: Soccer players may benefit from replacing some aerobic training bouts with sessions of speed endurance training during the season and in the last 4 weeks of the preparation period. Iaia FM, Thomassen M, Kolding H, Gunnarsson T, Wendell J, Rostgaard T, Nordsborg N, Krustrup P, Nybo L, Hellsten Y, Bangsbo J.
Comments (4)
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I think 3 miles in 20 min is not a very hard pace, if you have some training exp. This is my "jog" speed which i do for 60 -75 min now. I think if u try to cover 3 miles in 5 that will produce more results. Also i do interval training, but abit different than this, Still looking for "my" drill... |
