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Building Fitness Question

  • 22-11-2019 1:52pm
    #1
    whodafunk
    Registered Users Posts: 552 ✭✭✭


    Hi,

    I had a query around building up my fitness levels further. A typical week for me is as below:

    Cycle 100km (20km per day - 10km each way) per week commuting in/out of work (usually try to keep in/around 30kmph). 2 to 3 5/6km lunchtime runs (try to keep 5min per km pace, 5km PB just over 21mins). Astro football for 60/80mins once per week. 1 to 2 gym sessions per week 30/40mins - 500metre rower (PB 1:50), free weights, squats, bench press, etc.

    Playing Astro I make bursts of pace now and then but really feel it. I can consistently keep a good pace running but it's the hard pushes where I really feel it. What type of exercises could I do to improve on this? I feel my fitness is kind of stagnant even for what I feel is a decent week's training.

    thank you


Comments

  • #2
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,655 ✭✭✭✭Alf Veedersane


    whodafunk wrote: »
    Hi,

    I had a query around building up my fitness levels further. A typical week for me is as below:

    Cycle 100km (20km per day - 10km each way) per week commuting in/out of work (usually try to keep in/around 30kmph). 2 to 3 5/6km lunchtime runs (try to keep 5min per km pace, 5km PB just over 21mins). Astro football for 60/80mins once per week. 1 to 2 gym sessions per week 30/40mins - 500metre rower (PB 1:50), free weights, squats, bench press, etc.

    Playing Astro I make bursts of pace now and then but really feel it. I can consistently keep a good pace running but it's the hard pushes where I really feel it. What type of exercises could I do to improve on this? I feel my fitness is kind of stagnant even for what I feel is a decent week's training.

    thank you

    All the cycling and running is great for aerobic fitness but doesn't do much for anaerobic fitness which is what you need for those shirts sprints in football.

    To improve that aspect of your fitness, you need to train for it.

    Im not a coach so im not saying this is the best/optimal training but it did help me.

    I just did a lot of shuttle runs of sprints; straight sprints and sprints with changes in direction. I'd also been doing intervals on the treadmill for general anaerobic training but the sprints on the grass, with changes in direction made the biggest difference.


  • #3
    Laurali
    Registered Users Posts: 71 ✭✭Laurali


    yup, agree with above.

    I'd start looking at tempo runs. maybe 400 metres fast runs, short breaks and go again.

    Also definitely shuttle runs - what it sounds like you are lacking the most is ability to break momentum and start again. So any shuttles where you have to change direction and come to a stop and start will help.

    Look up the broncho fitness test or something similar. Run out 20m and back, then run out 40m and back, then out 60m and back, and then do this 5 times for time without a rest. Professional rugby players aim for under 4:30 I believe (don't know about soccer).

    Another thing you could do is go on the treadmill (or the road) and run interval sprints, so sprint for 40 seconds at 19km.h, then 20 at 17km/hr and continue that for blocks of 10 mins. (whatever speed works for your fitness level).


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