Anaerobic training is
different from aerobic Training in that it does not require the use of oxygen.
Following from this, you may have a well trained cardio-vascular system from
your aerobic workouts, but still have a poor level of anaerobic fitness. They are
2 different systems, and as such, proficiency in each form of fitness requires
separate and specialized training.
The following method
will improve your anaerobic capacity through sprint training. You will find
this infinitely useful for any sporting activities in which you participate.
The best part is, each session will take a maximum 15min to complete!!!
You will require
around 20m of flat ground to complete this exercise. I strongly advise you to
use a grass surface, as this activity involves repeated high intensity impacts
an on a concrete surface this can potentially cause long term shin injuries,
which are very painful and require a lot of rest to fully heal.
Place the 1st
marker at one end of the 20m track. This is your start point. From here, place
your 2nd marker 5m up the track from the 1st, the 3rd
one 5m from the 2nd, and the 4th marker 5m from the 3rd
(i.e. 20m away from the 1st).
Sprint as fast as you
can from marker 1 to 2, then back to 1, then to 3 and back to 1, then to 4 and
back to 1. Complete this sequence at maximum pace and without stopping. A
diagram of the method is shown below:
Once you have been
through once, rest until you are FULLY recovered, then complete your next set.
Complete 3 sets in total. As you progress, you may wish to include a fourth.
Your rest should not need to be more than 3min. You are waiting for your
muscles to feel ready to sprint again, NOT for your heart rate to return to
resting pace. This rest is important because it allows you to focus fully on
your anaerobic system.
You can increase
anaerobic power in different parts of your body as well. Power is different
from strength in that power is the ability to generate strength in a short
amount of time. This is very important in sports where fast movements are
required. Note that in order to develop power in muscles, you must first
develop the maximal strength of those muscles. This will give you the capacity
to develop greater power.
Power can be developed
by using submaximal weights with a low number of reps, and performing the lifts
at maximum speed.
There are also exercises to develop power for which weight training equipment is not required, such as clap-push-ups, chest passes with a medicine ball, squat jumps, hopping, etc.
It is preferable to
have access to weights at this stage of training however. If you cant get
access to a gym, here are some links to websites where you can purchase
equipment for home use:
http://www.home-gym-exercise-equipment.com/products.asp?PARTNER=ignletm
You can check out other products at our recommended products page.
Well, that’s all I have
to say for this section. If you haven’t yet viewed our strength page for stage
2, you can view it here.
Otherwise, I have
given you all the knowledge I have.
GOOD LUCK WITH YOUR
TRAINING!!!