CONDITIONING
THIS SECTION IS DESIGNED TO WALK YOU THROUGH HOW
TO CONDITION YOUR BODY BASED ON YOUR SPORT, POSITION, AND PLAYING STYLE
HOW TO SET UP YOUR CONDITIONING
FIRST, I AM A BIG ADVOCATE OF GETTING YOUR CONDITIONING THROUGH ACTUALLY PLAYING YOUR SPORT OR THROUGH MAKING YOUR SKILLS SESSIONS MORE GAME LIKE BY INCREASING THE INTENSITY AND MAKING REST TIMES MATCH UP WITH THOSE YOU GET IN A GAME
OTHER WAYS TO CONDITION FOR YOUR SPORT:
LOOK AT THE DEMANDS OF YOUR POSITION & ANALYZE YOUR PLAYING STYLE
(BELOW IS A CHART REVIEWING THE ENERGY SYSTEMS YOU USE IN SPORTS, USE THIS AS A REFERENCE)
ESTIMATE HOW MANY MINUTES YOU PLAY EACH GAME
EXPLOSIVE MOVEMENTS USUALLY LAST AROUND 60 SECONDS OR UNDER
(AFTER THIS SPEED STARTS TO DIE DOWN AS YOU RUN OUT OF EASILY AVAILABLE ENERGY)
THIS ALSO MEANS THAT YOU NEED RECOVERY TIME IN BETWEEN TO ALLOW THE ATP-PC & ANAEROBIC SYSTEMS TO BUILD BACK UP SO YOU CAN BE EXPLOSIVE AGAIN
(OTHERWISE YOU JUST KEEP GOING TO THE AEROBIC SYSTEM)
IF YOU PREDOMINATELY USE EXPLOSIVE MOVEMENTS IN GAMES TRY TO GEAR YOUR CONDITIONING TOWARD EXPLOSIVE SPRINTS,JUMPS,MOVEMENTS... (THAT MIMIC THE ENERGY USED IN A GAME) AND CONDITION YOURSELF TO BE ABLE TO REPEAT THAT OVER AND OVER AGIAN. EVENTUALLY YOUR BODY WILL ADAPT TO NEEDING LESS RECOVERY TIME AS IT BECOMES MORE EFFICIENT. NOW YOU WILL ACTUALLY SEE A TRANSFER BETWEEN YOUR TRAINING AND YOUR PERFORMANCE.
CONDITIONING BY RUNNING AT 80% EFFORT WILL MAKE YOU BETTER AT USING 80% EFFORT IN A GAME
IF YOU WANT TO BE CONDITIONED AT 100% EFFORT THEN YOU NEED TO TRAIN AT 100% (OBVIOUSLY W/ REST PERIODS)
ENERGY SYSTEMS
ATP-PC SYSTEM
LASTS UP TO AROUND 10 SECONDS
ULTIMATE EXPLOSIVE
THIS IS THE SYSTEM THAT CREATINE CAN HELP WITH
ANAEROBIC SYSTEM
TAKES OVER AFTER ATP-PC SYSTEM
CAN LAST UP TO AROUND 60 SECONDS
EXPLOSIVE MOVEMENTS
DOES NOT REQUIRE OXYGEN
AEROBIC SYSTEM
TAKES OVER AFTER ANAEROBIC SYSTEM
USES OXYGEN
ENDURANCE
COMMON MISTAKES WHEN CONDITIONING
COMBINING CONDITIONING AND SPEED WORK
IDEALLY SPEED SHOULD BE WORKED ON IN THE OFF-SEASON
AS PRE-SEASON APPROACHES WE CONDITION FOR THE DEMANDS OF SPORT
(WHILE MAINTAINING AS MUCH SPEED AS POSSIBLE)
CONDITIONING AND SPEED ARE ON OPPOSITE SIDES OF THE SPECTRUM AND SHOULD BE TRAINED SEPARATELY
TRAINING THEM AT THE SAME TIME WILL LIMIT THE RESULTS YOU CAN GET FROM BOTH OF THEM
RUNNING LONG DISTANCES AT ONE PACE FOR CONDITIONING
IF YOU PLAY FOOTBALL, BASKETBALL, SOCCER, VOLLEYBALL, OR ANY OTHER SPORT THAT REQUIRES YOU TO BE EXPLOSIVE, THEN I ADVISE AGAINST GOING FOR LONG DISTANCE RUNS AT ONE STEADY MODERATE PACE
THE MORE EXPLOSIVE YOU BECOME, THE MORE YOUR MUSCLE FIBER TYPES START SHIFTING TOWARDS FAST-TWITCH
RUNNING/BIKING LONG DISTANCES AT A MODERATE PACE (ENDURANCE) BEGINS TO SHIFT YOUR FIBER TYPES TOWARD BEING MORE SLOW-TWITCH
AN EXPLOSIVE ATHLETE WHO TRAINS LIKE THIS WILL ACTUALLY REDUCE THEIR POTENTIAL TO MAINTAIN THEIR EXPLOSIVENESS
RISK VS REWARD OF CONDITIONING
REWARD
IMPROVE AEROBIC BASE
YOU CAN LAST LONGER IN GAMES
YOU DON'T GET TIRED AS QUICKLY
RISK
YOU MAY LOSE SOME SPEED
MUSCLE FIBER TYPES CHANGE DEPENDING ON WHAT YOU DO (MORE SLOW-TWITCH FIBERS)
CAN INCREASE WEAR AND TEAR ON JOINTS/BODY
MOST ATHLETES TRAIN CONDITIONING INCORRECTLY
