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Getting Fit enough to return to sport

  • 12-08-2014 01:21PM
    #1
    Slobbery
    Closed Accounts Posts: 340 ✭✭


    Hi,
    I am hoping to get fit enough to return to team sport after a two year lay-off, I kept in reasonably shape during the layoff taking up barbell training but have not done much cardio for the last six months due to injury (now cleared up after phsio sessions/rest).

    To get my conditioning back up to the level required I have taken on a program ((the first week below) but my question is would it be would it be wise to go straight into 10 x 100m repeats or would anyone have any advise on how I should build it up first?

    DAY 1


    ¨ 2km jog
    ¨ 10 x 100 meters
    ¨ 5 x 50 meters

    DAY 2


    ¨ 2km jog
    ¨ 4 x 400 meter run
    ¨ 6 x 200 meter run


Comments

  • #2
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,742 ✭✭✭✭Alf Veedersane


    It doesn't matter hugely if you go straight into the 10 x 100m runs once you've done a pretty decent warm-up. You'll just flag pretty quickly so give it a go but don't be afraid to finish before the 10 sets if your sprints have become power-walks.


  • #3
    Slobbery
    Closed Accounts Posts: 340 ✭✭Slobbery


    Alf Veedersane wrote: »
    It doesn't matter hugely if you go straight into the 10 x 100m runs once you've done a pretty decent warm-up. You'll just flag pretty quickly so give it a go but don't be afraid to finish before the 10 sets if you're sprints have become power-walks.


    Ok thanks for that, I will just give it a go and if I have to build up to the ten over the course of a few weeks than so be it


  • #4
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,742 ✭✭✭✭Alf Veedersane


    Slobbery wrote: »
    Ok thanks for that, I will just give it a go and if I have to build up to the ten over the course of a few weeks than so be it

    After a bit of dynamic stretching build up to the sprints starting at 65-70% and work up from there.

    Are you looking to build pure speed or endurance?

    If it's just pure speed, then plenty of rest between sprints.


  • #5
    Slobbery
    Closed Accounts Posts: 340 ✭✭Slobbery


    Alf Veedersane wrote: »
    After a bit of dynamic stretching build up to the sprints starting at 65-70% and work up from there.

    Are you looking to build pure speed or endurance?

    If it's just pure speed, then plenty of rest between sprints.

    Thanks for your advice

    What I am trying to do is get a pre-season in early so that that I can get the full benefit of actual pre-season come December, I dont want to go into it unfit

    so i suppose that means I will be looking to build endurance initially... god even the thought of it.. puke!


  • #6
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,742 ✭✭✭✭Alf Veedersane


    Slobbery wrote: »
    Thanks for your advice

    What I am trying to do is get a pre-season in early so that that I can get the full benefit of actual pre-season come December, I dont want to go into it unfit

    so i suppose that means I will be looking to build endurance initially... god even the thought of it.. puke!

    Ah ok. When you start doing the 10 x 100m, for example, you might have a 3 minute rest between each. Start to reduce the rest times as you go on and your endurance will increase.


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