training time: tim rudd for iyca
Two heart rate assessments can help determine if you need a stronger aerobic base In the previous two issues, I discussed the importance of building an aerobic base in optimizing a young athlete’s sports performance. If you missed them, check out the last two issues online to catch up. In this issue, I’m going to reveal how to assess whether you need to build a stronger aerobic base. If young athletes have a big aerobic base, they can build a bigger glycolytic engine (strength, power and speed) on top of it AND recover faster from high-intensity efforts during a game, practice or training. With the teams and athletes I work with, we look at three assessments (the third is actually beyond the scope of this article, but the first two are easily achieved): 1) Resting heart rate upon waking up, and... 2) Modified Cooper Test — the athletes run 1.5 mile as fast as they can (9 minutes is the standard). Between these two tests, you can determine the efficiency of an athletes’ heart (if a heartrate machine is not available, the rest heart-rate may be used as an assessment). But I strongly suggest having a heart-rate monitor, as it is important for monitoring progress and the training process. We’re looking for a resting heart rate lower than 60 beats per minute (BPM) and a recovery heart rate of 130 BPM within one minute after the run. The goal here is to determine if your athlete needs low-intensity, long-duration work (known as cardiac output training) along with high-resistance work (high-resistance efforts with appropriate heart-rate recovery). For the athlete who has a resting rate higher than 60 BPM and a recovery rate that is higher than 130, he will need to improve their aerobic base with Cardiac Output Training and High Resistance Intervals. In the next issue, we’ll tackle the specifics of Cardiac Output Training and High Resistance Intervals — What are they, how to do them, and why they’re effective for improving an athlete’s aerobic base and overall conditioning and performance. ✪ Tim Rudd is an IYCA specialist in youth conditioning and owner of Fit2TheCore.
November 21, 2013
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Bay Area Issue 76, November 21, 2013