How to improve your general fitness
Patrick Beith explains how, in 45 minutes, you can improve your strength, balance, aerobic conditioning, core conditioning, help prevent injuries and work on mental focus during fatigue.
Sample Tempo Running Workout No. 1
This workout can be conducted on a football pitch.
Sample Strength Workout No. 2
Like all of your workouts, you want to be as efficient as possible and get the most from the session. General strength circuits do just that. Most young athletes lack the general strength it takes to produce the proper force and lacks basic work capacity, so we get both of these great benefits from general strength work.
General Strength Circuits
General strength circuits are usually bodyweight exercises that involve little or no external loading. The day after a speed/power workout is the ideal time to add a general strength day. A speed/power day places extreme stress on your CNS (central nervous system), and it takes 24 to 48 hours to recover from it. This is why you cannot perform speed/power workouts day after day (well you can, but you would be asking for an injury!). So, the general strength circuit is used as a recovery workout to help your body recoup and get ready for another speed/power workout the following day. The circuits will increase your heart rate but are low in intensity enough to have such positive effects on your body restoration abilities.
Jump Rope Circuit: (performed on grass)
When you repeat this exercise, you can change the exercises (e.g. add lateral lunges, split squats, etc.) and also change the order of the jump rope exercise. At the end of a general strength day, we will also do our core work at a high volume.
Sample Tempo Workout No. 3
(Great for group/team training sessions)
In under 45 minutes, you just improved your strength, balance, aerobic conditioning, core conditioning, help prevent injuries, and worked on mental focus during fatigue all while recovering your body from yesterday's speed workout.
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About the Author
Patrick Beth is a co-owner of Athletes' Acceleration, Inc, a company devoted to performance enhancement whose mission is to improve the knowledge base of motivated coaches and athletes to improve athletic performance. He is a Performance Consultant certified by the National Strength and Conditioning Association (CSCS), the American Council of Sports Medicine (HFI), and the National Academy of Sports Medicine (PES). He is a USA Track and Field Level II Coach in the Sprints, Hurdles, and Jumps.