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Out-Run, Out-Play and Outlast The Competition

Regardless of your sport of choice, there'll almost always be some running involved. And to do well you’ll certainly need a strong endurance base. Think about it: Being able to last longer allows you to stay in a particular zone or competitive mode for much longer, increasing your chances of scoring or overpowering your adversary. Problem is, endurance for a sport like the marathon doesn’t translate over to one that requires explosive power, like football. But we’ve got the perfect formula (read: not boring) for you.
 

BUTTRESS YOUR FOUNDATION
Guess what: Running can be interesting. Even better, you can get faster gains when you do a fartlek workout once a week, says Scott Piri, director of football for Athletes’ Performance, a training facility that oversees fitness for the US men’s football team as well as other professional squads. Fartlek is Swedish for “speed play” and involves 30 minutes of running. Within that session, you sprint when you feel great, run when you feel good and jog when you’re panting. The key is to listen to your body and push yourself by creating you own impromptu interval workout. There’s a special pay-off to having gas left in the tank. “You see most goals scored in the final 15 minutes of a game,” says Piri. “You’ve been running for 75 minutes, and the question is: Can you still run hard?”

DEVELOP SPEED AND STAMINA
Doing four 4-minute incline running intervals twice a week at 90 to 95 per cent of maximum heart rate – with 3 minutes easy jogging between each interval – improves cardiovascular fitness by half a per cent each session, according to Norwegian research. (Think of the cumulative effect!) A recreational athlete can benefit from similar training, but at lesser intensity. Piri recommends starting with five 15-second 110m sprints, with 30 seconds active recovery, twice a week. As you become fitter, gradually extend the number of repetitions and length of the sprint, and reduce the recovery time.

EXTEND MUSCULAR ENDURANCE
Piri recommends adding this mini circuit to your workout three times a week. Do 1 set of each exercise and rest for 30 seconds.

1 Plank with arm lift
Assume a push-up position but with your forearms firmly on the ground. Lift your right arm up and slightly to the right and hold for 2 seconds. Return to the starting position and repeat with your left arm. Do 5 to 10 reps on each side.

2 Marching lateral plank
Lie on your left side with your legs and body in a straight line, propped on your left forearm. Lift your bottom knee to your chest, hold for 2 seconds, and return. Lift your top knee to your chest, hold for 2 seconds, and return. That’s 1 rep. Do 5 to 10 reps, then switch sides.

3 Marching hip raise
Lie on your back with your arms at your sides, knees bent and heels on the ground. Lift your hips until your knees, hips and shoulders form a straight line. Hold the position while lifting your right knee to your chest. Return your foot to the ground and repeat with your left knee. That’s 1 rep. Do 5 to 10 reps on each side.

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