Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 12-17-2007, 03:00 PM   #31
Mike Dykstra
New Member
 
Join Date: Dec 2007
Posts: 6
Default

In soccer to build up speed and endurance we do way more sprints than long distance running. We rarely ran more than a 5k.
An example would be tabata style sprints. 250m to 500m sprint 10x. Each sprint has to be under a minute and the only rest is the time you have left from the minute. at sprint number 4 you get an extra 20 secs of rest and at 8 you get an extra 30 seconds of rest.
Another good one that we did after the tabata type one or alone is if you have a field. You jog 4 sides of the field then next lap you sprint 1 side then jog 3, then sprint 2 jog 2, sprint 3 jog 1, sprint 4 2x. Then if you really want you go in reverse back to 1.
I have a bunch more work outs like this if you are interested.
Mike Dykstra is offline   Reply With Quote
Old 12-17-2007, 04:01 PM   #32
Patrick Donnelly
Senior Member
 
Patrick Donnelly's Avatar
 
Join Date: Aug 2007
Posts: 720
Default

Crap! I forgot to mention it here when I completely changed my training protocol. Hahah, my bad.

I didn't like the way the higher rep stuff was feeling, so I moved to a low-rep, high set plan: three ME lift days a week (plus Tabatas), 1 PB MetCon day, 1 regular MetCon day.

I've noticed a decrease in my ability to run distances of 400m+, but my 200m time has dropped to a solid 30s now (from ~33s). Once I get to a solid 28s, I'm going to start tacking on 100m at a time. I'm running 3x200m after the warm-ups; once the times get more steady (not worsening like 30s, 31s, 33s), I'll up the volume too. Even though medium distance runs are getting harder, it simply isn't possible to run a 4:11.5 mile with a 200m of 33s.


I have a feeling that I'll have to begin including more MetCon in March, but not quite yet.
Patrick Donnelly is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 11:00 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator