Preseason Training: 3 Programs to Get You Ready
For some sports, preseason is just around the corner and it is time to start preparing for those long, intense practices. Preseason can be very hard on your body, so you want to make sure you have had the proper training to be mentally and physically prepared.
There are various preseason training programs you can use to get ready, but some are better than others.
If you are interested in finding new ways to spice up your preseason training program, here are three options to help improve your athletic performance:
Interval training
Traditionally, track, cross-country runners and swimmers include interval preseason training as part of their preparation, but it is appropriate for all sports:
This style of training involves repetitive, high-to-moderate intensity exercise with periods of rest or active recovery, such as jogging, in between each exercise period.
Interval training programs are flexible and can be tailored towards a specific sport.
The more intense the exercise interval is, the lighter the activity performed in the recovery period should be.
As you become better conditioned, you can increase the intensity of the exercise interval and decrease the duration of the rest period.
Before beginning an interval workout, you need to determine how many sets of the exercise you want to do, and the number of repetitions within each set. If training over a short distance, the exercise should be more intense with a high number of sets and repetitions. For training over a longer distance, you’d want the opposite.
High intensity interval training (HIIT)
HIIT involves short bursts of intense exercises with a few minutes of rest in-between.
For example, you could do 50 high knees, 50 mountain climbers, 50 squats and 50 burpees, then rest one minute and repeat.
The purpose of HIIT programs is to simulate adaptations normally associated with traditional endurance training but in a shorter period of time with less total work performed.
Studies have shown that this type of training over a two-week span can dramatically improve endurance capacity in unconditioned athletes and individuals.
By including this type of training into your conditioning program, it will not only enhance your sport specific performance, but it can also help you maintain your overall speed, fitness and athletic skills.
Continuous training
While not as popular as HIIT, continuous training involves exercise without rest periods. It comes in two forms:
Long, slow distance (LSD) training: This is one of the safest forms of endurance conditioning. Its main focus is on distance rather than speed which can be beneficial for team sport athletes looking to maintain their endurance both in and out of season.
Fartlek training: Also known as high intensity endurance training, this contains intervals. For example, you can run while varying your pace from high speed to jogging speed for a period of time. This is a fun way to train while not having to worry about distance or time. Not only is Fartlek training a great way to train in the off-season, but it is also a great way to recover from several days of intense training.
As an athlete, you can benefit from incorporating any of these programs into your preseason training 2-4 days a week. Having a variety of training programs that are flexible and easy to follow will not only improve your overall performance but they can help reduce the stress of getting in shape for preseason.
