1999 North Shore
Guide
Remember to pace yourselfBy WAYNE L. WESTCOTTFor The Patriot Ledger As the weather becomes more springlike, many of us will begin walking, running or jogging. This is good, and certainly the most natural means of improving our cardiovascular fitness and burning calories. No matter what kind of program you undertake, the basic procedure is to start with shorter distances and slower speeds and gradually progress to longer courses and faster paces. Perhaps the most important principle is the 10 percent rule, meaning that you never increase your exercise effort (distance, pace, etc.) by more than 10 percent per week. This permits consistent improvement and reduces the risk of overuse injuries. For fitness purposes, most people begin with a low-to-moderate effort mile and work toward a moderate-to-high effort three miles. Whether you are an exercise enthusiast or participate in sports, regular aerobic activity is good for your overall health and fitness. However, if you play fast-paced sports such as softball or tennis, you need additional preparation to develop performance power for explosive movements, as well as to avoid muscle pulls and joint problems. Anaerobic exercise These stop-and-go sports demand high levels of anaerobic energy production. This is the energy source for powerful physical actions such as racing a ball to first base or sprinting to the net after your serve. Unfortunately, running, jogging and walking do not address the anaerobic energy system. My preferred approach is to do wind sprints. Of course, you can't just jump into a sprint training program. Consider the following conditioning progressions. Week 1 of your sprint training program is simply getting used to running. Although relaxed jogging or running has little effect on sprinting ability, it is an important first step in the preparation process. Start with a one-mile jog (Effort Level 1) on Monday, Wednesday and Friday. Week 2 is a simple progression to slow running (Effort Level 2). Run 1 mile on Monday, 1 mile on Wednesday and 1.5 miles on Friday. Week 3 moves you into moderate running (Effort Level 3) in preparation for sprint workouts. Run 1.5 miles on Monday, 1.5 miles on Wednesday and 2.0 miles on Friday. Week 4 marks the start of actual sprint training. After jogging one mile, do four acceleration sprints of 100 yards each. Begin slowly and gradually accelerate to moderate sprint speed (Effort Level 4). Jog 100 yards between sprints, and complete your workout with a one-mile jog. Do the sprints on Monday and Friday, and run 2.0 miles at Effort Level 3 on Wednesday. Week 5 is the time to take out the stops and experience a few full-stride, fast-action sprints. Warm up with a one-mile jog, and do the same for your cool-down. The sprint workout begins with four acceleration sprints (Effort Level 4) of 100 yards each. If you are feeling loose and strong, do two more 100-yard sprints at Effort Level 5. Start moderately, and move quickly into full speed. Jog 100 yards between sprints. Sprint on Monday and Friday, and do a Moderate (Effort Level 3) two-mile run on Wednesday. Week 6 brings you to the standard sprint workout that should be continued at least once a week throughout the sports season. Start and finish your session with a one-mile jog. Get into gear with two acceleration sprints (Effort Level 4) of 100 yards each. Next, do two more 100-yard sprints at Effort Level 5, starting moderately and moving smoothly into full speed. Finish with two more sprints (Effort Level 5), starting fast and maintaining full speed for 100 yards. Do this workout on Monday and Friday, and run a Moderate Effort (Effort Level 3) two miles on Wednesday. This training protocol develops both your anaerobic energy system and leg speed in a sensible and progressive manner. Of course, supplemental training for lateral leg movements should be included for tennis training and softball fielding. Finally, to prepare your shoulders and elbows for the stresses of striking actions, be sure to do some strength training of the torso and arms. Dumbbell bench presses (chest muscles), dumbbell bent rows (upper back muscles), dumbbell presses (shoulder muscles), dumbbell curls (biceps muscles), and dumbbell extensions (triceps muscles) give an effective upper body workout. Do one to two sets of eight to 12 repetitions in each exercise, two or three days per week. When you complete 12 repetitions in good form, increase the weightload slightly. The combination program of sprint, endurance and strength training should help you maximize your performance power and minimize the risk of injury. Just remember to be systematic in your workouts. nnn Story Filed By The Journal-Bulletin, Providence, RI |
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