HIIT

0000879k

Howdy!

Been reading up on HIIT, and think I have a basic understanding :P

Anyway, hoping it'll help me with the soccer, I'm fairly fit but in a top league this year, need to be top standard!

I'm thinking of doing about 25-30 mins of 15 second 100% sprint 15 second walk, 30 second jog? What yas think?

Also how many times a week would yas recommend? (keeping in mind I'll have a match and soccer training once a week?

Thanks!

Chancer3001

just from my own experience, 25 minutes involving any type of 100%sprint, even if its just 15 secs per minute is unrealistic.

Its too much!

But obviously if you can do this go for it.

My advice, try it and see what happens.

Keep a diary of what you do each session, then try to improve the next time.

0000879k

Chancer3001 wrote: »

just from my own experience, 25 minutes involving any type of 100%sprint, even if its just 15 secs per minute is unrealistic.

Its too much!

But obviously if you can do this go for it.

My advice, try it and see what happens.

Keep a diary of what you do each session, then try to improve the next time.

Thanks for that! I've been doing a lot of sprinting in my matches, but I suppose I have longer recovery periods, I'll give it a lash and make adjustments as per how it goes, thanks!

Good idea about the diary btw, thanks!

Chancer3001

yeah I play soccer myself.

Multiple sprint fitness obviously a big part. But generally coaches have you do sets of 6-10. Not possible to do 25-30minutes!


Diary definitely the way to go. Write in after what you do how it felt. Raqte it out of 10 for difficulty or something.

Then youll know what you need to do to improve next time.

ebixa82

15 second fast to 45 second recovery

1:3 ratio

I would have thought at least 1:2 ratio for max results

I do the reverse usually 2:1 rato

60 seconds fast, 30 seconds slow for 18 minutes

Bolloxed to the point of puking after

Hanley

ebixa82 wrote: »

15 second fast to 45 second recovery

1:3 ratio

I would have thought at least 1:2 ratio for max results

I do the reverse usually 2:1 rato

60 seconds fast, 30 seconds slow for 18 minutes

Bolloxed to the point of puking after

That is not HIIT.

calfmuscle

Interval option 1:
10-15 minutes warm up and dynamic mobility
Starting on the goal line each time.
10 x 100m (16-20 secs) starting at every minute
Rest 2- 3mins.
10 x 75m (15-18 secs) starting at every 60 secs.
Rest 2- 3mins.
10 x 50m (8-10 secs) starting at every 50 secs.
Rest 2- 3mins.
10x 2x 25m returns. I.e. you are covering 50metres in one rep
Starting at every 50 secs.

I started this twice a week a few weeks ago and its definitely having an effect.