Matthew Green UK
New member
I train a football (soccer) team once a week and would like to try using the 15:15 or 36:36 for sprintervals- as I call them.
Any ideas on how to do this?
Any ideas on how to do this?
works great with running but your Vo2max pace is reflected by how far you can run in 6 min. and that is what you base your intervals on. I love using this protocol for running also. 3 times per week should be no problem.
/KJ
http://www.thedaneofpain.blogspot.com
I would say to find the distance run in six minutes. Divide up the distance and have them run that during the 15:15 intervals. When they can't run this, call it a day. Retest cadence as needed. When they have hit 80 sets, move on to the 36:36 protocol.
But what do I know?
josef> that is one way of doing it that will work.
there are several ways of figuring out the distance to run but this is the one that follows the VWC the most...
You need to work up to a 1 min. all out sprint by increasing the speed every minute. the 5th or 6th minute should be the all out minute and that distance is want counts. Say you run 400m in the finial minute of sprinting. then you just divide that distance with 4 = 100m and that is your distance to cover every 15 sec.
It works very well.
/KJ
josef> that is one way of doing it that will work.
there are several ways of figuring out the distance to run but this is the one that follows the VWC the most...
You need to work up to a 1 min. all out sprint by increasing the speed every minute. the 5th or 6th minute should be the all out minute and that distance is want counts. Say you run 400m in the finial minute of sprinting. then you just divide that distance with 4 = 100m and that is your distance to cover every 15 sec.
It works very well.
/KJ
Great, Im very happy with that!
The competitive aspect of 20 testosterone filled guys should make it very interesting!
Great, Im very happy with that!
The competitive aspect of 20 testosterone filled guys should make it very interesting!