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  #1  
Unread 08-01-2014, 07:20 PM
waxer waxer is offline
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Default Sprinting and recuperation time

Hi all, I've been doing bodybuilder style training/diet for some years and I got pretty good results.

Now in order to give some salt to my life I decided to switch my training to improve my performance in soccer.

My general aerobic condition I'd say it's pretty poor (my fat loss stages were nicely result of diet), but I'm interested in having a powerful sprint with the shortest recuperation time.

Does anyone recommend some training to improve aerobic recuperation and sprint explosiveness?.

I guess this kind of training is something similar to HIIT, but as far as I know its easy to overtrain...
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  #2  
Unread 08-01-2014, 07:25 PM
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lylemcd lylemcd is offline
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Build the aerobic engine; that's where your recovery comes from.
To that add some sprints iwth full recovery for top speed.
Eventually do repetitive sprint training, sprints with incomplete recovery to build RSI.
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Unread 08-01-2014, 07:32 PM
waxer waxer is offline
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Quote:
Originally Posted by lylemcd View Post
Build the aerobic engine; that's where your recovery comes from.
To that add some sprints iwth full recovery for top speed.
Eventually do repetitive sprint training, sprints with incomplete recovery to build RSI.
I'm sorry, but what do you mean by RSI?
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  #4  
Unread 08-01-2014, 07:38 PM
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lylemcd lylemcd is offline
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Sorry

repeated sprint index (RSI)

It's just an acronym referring to the ability to repeat sprint performance over time. I should have written repeated sprint ability.

http://complementarytraining.net/aut...denjo/page/17/
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  #5  
Unread 08-01-2014, 07:55 PM
waxer waxer is offline
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Nice.

That seems to draw the big picture... I guess progression in this kind of trainings are measured by (recovery time)/(top speed) ratio... I guess achieving some lower ratio in some way (less recovery time, and/or more performance) shows progression.

I have some more short questions in regards of training scheduling:
1) Which would be the optimal training frequency for this training?
2) How should be mixed with LISS? (Should be?)
3) How does weight-lifting impacts on this?

I guess there's a lot of details to be solved to give a full explanation. Maybe there's some well known routine you could recommend (something like GBR, but for this time of training).

I'm not trying to abuse of your free answers :P, maybe referring to another recommended site/blog/whatever would help to avoid general pitfalls.
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  #6  
Unread 08-01-2014, 07:56 PM
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lylemcd lylemcd is offline
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Main site. Methods of Endurance Training.
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  #7  
Unread 08-01-2014, 07:59 PM
waxer waxer is offline
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Quote:
Originally Posted by lylemcd View Post
Main site. Methods of Endurance Training.
Oh, gonna check that... I thought 'endurance' was not really what I've been looking here.

I have a lot to read then

thanks
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  #8  
Unread 08-03-2014, 10:42 AM
farrenator farrenator is offline
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As Lyle pointed out, building your aerobic base (ability to run/bike/swim a long time - endurance) improves your recovery ability.
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