Source: adidas Stay cool whilst training hard ROW/SKIP/RUN WORKOUT Back off on your intensity (97-98%) to retain your form. Your intensity should not be 100% max effort. This workout has a total of 9 of these 100m sprints. Source: adidas Beat the heat RUNNING WORKOUTĪll your attention is the on the 100m sprints.

ENDURANCE WORKOUTSĭepending on your goals, pick and choose from the following list the workouts that you want to try, make sure you have the right clothing, then give them a go! From singular running workouts right through to barbell strength endurance work, there is something here for everyone. If you are a footballer, runner or play basketball for example, then a single swimming session per week will help to move your body at a slower pace and improve mobility.īritish Strongman Eddie Hall, former world’s strongest man and current holder of the world’s heaviest deadlift (500kg) is a former swimmer and still swims once a week to compliment his training. If the intensity and pace is lowered, these can serve as excellent active recovery sessions to compliment your other training. Monostructural workouts refer to workouts involving only one movement (such as cycling, rowing, swimming or running for example). “An increase can help to improve your performance over higher sets of repeated exercises such as wall balls (we all know that feeling when the lactic acid kicks in during these!) or burpees for example.” MONOSTRUCTURAL AND ENDURANCE BASED WORKOUTS AS ACTIVE RECOVERY A raised threshold has very direct and positive consequences for any athlete’s performance. By raising the anaerobic threshold, any athlete will be able to sustain higher intensity exercise for longer. The anaerobic threshold is the level of exercise intensity at which lactic acid builds up in the body quicker than it can be cleared away.Īnaerobic threshold can be significantly improved through training. Source: Robbie Wild Hudson BOXROX Editor-in-chief working on technique in adidas CLIMACHILL ELEVATING YOUR ANAEROBIC THRESHOLD/LACTATE THRESHOLD The polygiene odor control technology also allows the clothes to fresh and last longer – always a welcome bonus!” “I found the T-shirt and shorts this especially useful for the longer running WOD (see below), the row/skip/run and the strength endurance workout. It transports the sweat away from your body and is ventilated to help prevent and stop you from overheating. You need to stay cool.Īdidas CLIMACHILL technologyis a moisture wicking, quick drying fabric that keeps you fresh as you work up a sweat. This is especially true if you are training in warmer climates or summer conditions. Strength Endurance: Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibres³įor workouts it is essential that you don’t overheat.Used to recruit fast twitch fibres and force them to develop endurance. Speed Endurance: Very low volume workouts with interval distances less than 60sec.VO2 Max: Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets.Aerobic Threshold: Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance.To improve your aerobic capacity, you can target separate aspects of your endurance with different styles of workouts. Promotes structural changes to your cardiovascular system that will benefit your heart, lungs and long-term health².Endurance training is an effective way to develop mental toughness.A general improvement in endurance-based workouts involving running, rowing, swimming and high rep rounds at lower intensities and weights.This is also perfect for heavy EMOM workouts, to help you recover and prepare quicker for the next rep. Quicker recovery times between sets during strength work.

Improved conditioning across a broader range of different workouts.

Intensity is key for, but endurance work that improves VO2 max will also have many positive effects on your performance in many other ways.¹ WHY A POWERFUL ENGINE IS SO IMPORTANTīuilding a better engine will help you with all of the following points: A well-developed aerobic capacity is an essential aspect of any individual’s physiological skill set. A lack of endurance-based training will leave large gaps in the fitness of any athlete.

Aerobic capacity workouts