Improving Stamina

Schism

Hi,

I'm coming black to playing soccer after a couple of years out and I'm finding my endurance and stamina is non-existent.
I know the classic method would be to train hard and put some time in in the gym but this isn't really suitable for me since I have a bad knee (old injury, thread mills are a no go area).

I was wondering what other types of exercise can help to improve stamina?

entropi

Schism wrote: »

Hi,

I'm coming black to playing soccer after a couple of years out and I'm finding my endurance and stamina is non-existent.
I know the classic method would be to train hard and put some time in in the gym but this isn't really suitable for me since I have a bad knee (old injury, thread mills are a no go area).

I was wondering what other types of exercise can help to improve stamina?

the questions people will ask first is: what is your diet like, how much to you currently train?

I'm gonna add another one in: what position are you likely to be playing in? this can change the method in the way you train, yes you will do team training but specific stuff is what you will need on your own time too.

Leon11

Master of Nothing wrote: »

the questions people will ask first is: what is your diet like, how much to you currently train?

I'm gonna add another one in: what position are you likely to be playing in? this can change the method in the way you train, yes you will do team training but specific stuff is what you will need on your own time too.

I believe diet has nothing to do with your stamina, granted maybe on the day of playing but outside of that it's pointless. Sure look at what Phelps ate in a day and he's one of the greatest Olympians of all-time.

Remmy

Can i ask you what specifically is wrong with the knee?I got a bad tackle in soccer and the knee gave me trouble for months but hard running is grand now.Re your question i'd have to recommended hill sprints!Minimal equipment and great benefits.

entropi

Leon11 wrote: »

I believe diet has nothing to do with your stamina, granted maybe on the day of playing but outside of that it's pointless. Sure look at what Phelps ate in a day and he's one of the greatest Olympians of all-time.

Phelps needed to eat all that due to the insane calorie intake he required due to the tough time he gave his body during the games. The quality of the food you put into your body will certainly influence aspects of your overall fitness, a diet with complex carbs will enhance stamina in a way because of the delayed energy release that comes with them.

On the day certainly yes, building up to the game or training, you would be wise to eat right too. As for exercise? if it's possible the OP can do some swimming maybe? i know this would be a good way to improve stamina without too much emphasis on the knee.

Roper

Wow I thought it would take a few weeks but already the "Phelpsdidit" stuff is out in force. Once again, no point in comparing the diet of a professional, elite athlete with special dietary requirements (loadsa calories) to someone who is only going to be putting in 2500-3500 calories per day. At that level pretty much 90% of what you put in can have an effect on your performance. Using Phelps as a role model for your dietary requirements is a bit like me using Nick Leeson as a role model to do my accounts- brilliant, but I probably won't get away with it.

As has been said, hill sprints are a good method, lower impact than flat sprints and less stressful on the joints and hamstrings too. For gym work, it doesn't have to be treadmill. For endurance, you could look up www.crossfit.com or www.crossfit.ie and have a look at some of the workouts there.

Schism

Ok to answer some of the questions :

I play on the wing so being able to run a lot is a necessity really.

I hurt ligaments in my knee which was never properly taken care of so nowadays any continuing high impact training will start to take it toll after a few weeks.

After that we train twice a week and to be honest my diet is awful. (Don't eat the right things and don't eat enough.)

Malice

I know the classic method would be to train hard and put some time in in the gym but this isn't really suitable for me since I have a bad knee (old injury, thread mills are a no go area).

You're saying you have a bad knee and avoid treadmills. Is this because of the impact of your foot hitting the treadmill? If the impact thing is an issue what about a cross trainer or even a bicycle?

Leon11

Roper wrote: »

Wow I thought it would take a few weeks but already the "Phelpsdidit" stuff is out in force. Once again, no point in comparing the diet of a professional, elite athlete with special dietary requirements (loadsa calories) to someone who is only going to be putting in 2500-3500 calories per day. At that level pretty much 90% of what you put in can have an effect on your performance. Using Phelps as a role model for your dietary requirements is a bit like me using Nick Leeson as a role model to do my accounts- brilliant, but I probably won't get away with it.

I was using it as an example, obviously I know quite well the difference between the needs of an elite athlete and a regular person. I'm around some very fit people and it shocks me to see what they'll eat yet they're fit as a fiddle.

OP wants to develop stamina, only way to do that is endurance work. Playing on the wing hill sprints are a good idea in addition to cross pitch sprints. Maybe 3/4 sets of 8x50-60m (80%)sprints with 20sec break between sprints and 3mins between sets. You'll prob look to cover 5-6k in a match although this could increase if the standard is a lot higher so any training you do should look to build up to hitting that mark and more.

Another thing that may be of use is doing boxing for a couple of times a week if you're training with the team. Would be minimal on the knee.

4Xcut

If you can't go on a tread mill, how about a bike or swimming. Proper hard cycling, long distances at good speed for a good length of time.