1.                 Stretching

2.                 Fitness Testing At Home - Sit Up Test

3.                 Fitness Testing At Home - Push Up Test

4.                 Fitness Testing At Home - Vertical Jump Test

5.                 Fitness Testing At Home - Handgrip Strength Test

6.                 Fitness Testing At Home - Sprint or Speed Test

7.                 Fitness Testing At Home - Squat Test

8.                 Fitness Testing At Home - Step Test

9.                 Circuit Training

10.            Speed Training

11.            Heart Rate Monitor Training

12.            Warm Up & Cool Down

Stretching

 Why stretching is important

Before you try any of the myriad facilities on offer, you need to warm up. A gym staff member can advise you on how.

Stretching improves your muscles' range of motion and helps keep them long. That's important because they tend to shorten as you get older, making you creaky and a figure of fun for badly dressed skateboarding teenagers. It's also important because an injury to a tendon or ligament could leave it permanently stretched, which raises the likelihood of a recurrent injury.

Ideally, you should do so for at least five minutes. Get some help to develop a routine involving stretching, a nifty yoga move called the Sun Salutation, followed by a few minutes on a bike or treadmill

  Sun Salutation
(surya namaskar)

Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. The Sun Salutation builds strength and increases flexibility. Different styles of yoga perform the Sun Saluation with their own variations. However, the flow presented below covers core steps used in most styles.

For the series below, a single round consists of two complete sequences: one for the right side of the body and the other for the left.

On days when you think you have no time for yoga, try and do at least one or two rounds of the Sun Salutation. You'll feel the difference.

Fitness Testing At Home - Sit Up Test

Sit Ups

How many sit-ups can you do in 1 minute? Count how many you can do in one minute and then check the chart below for your rating. 

Starting Position: Lie on the floor with your knees bent, feet flat. Your hands should rest on your thighs.

Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor.  

1 Minute Sit Up Test (Men)

1 Minute Sit Up Test (Women)

Fitness Testing At Home - Push Up Test 

Push Up Test

How many can you do? Men should use the standard "military style" pushup position with only the hands and the toes touching the floor. Women have the additional option of using the "bent knee" position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Do as many push ups as possible until exhaustion. Count the total number of pushups performed. Use the chart below to find out how you rate.

Push Up Test (Men)

Push Up Test (Women)

Fitness Testing At Home - Vertical Jump Test 

• Description / procedure: the athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. The athlete then stands away from the wall, and jumps vertically as high as possible using both arms and legs to assist in projecting the body upwards. Attempt to touch the wall at the highest point of the jump. The difference in distance between the reach height and the jump height is the score. The best of three attempts is recorded.
• Modifications: Jump height can also be measured using a timing mat which measures the time the feet are off the mat. From the time, jump height can be calculated. To be accurate, you must ensure the feet land back on the mat with legs nearly fully extended. Other test modifications are to perform the test with no arm movement (one hand on hip, the other raised above the head) to isolate the leg muscles and reduce the effect of variations in coordination of the arm movements. The test can also be performed off one leg, with a step into the jump, or with a run-up, depending on the relevance to the sport involved.
• Scoring: The jump height Jump is usually recorded as the score in distance. The table below provides a ranking scale for adult athletes based on my observations, and will give a general idea of what is a good score.

There is also a calculation to convert jump height into a power score. This is a formula I have come across, I am not sure about it's accuracy or how it is derived. Power= 2.21*weight*root of jump distance.

• Equipment required: measuring tape or marked wall, chalk for marking wall (or timing mat).
• Advantages: simple and quick to perform.

Handgrip strength test

• Description / procedure: Subject holds the dynamometer in one hand in line with the forearm and hanging by the thigh. Maximum grip strength is then determined without swinging the arm.
• Scoring: The best of two trials for each hand is recorded. The values below (in Kg) give a guide to scores expected for adults. They are the average of the best scores of each hand.

• Equipment required: handgrip dynamometer
• Validity: The validity of this test as a measure of general strength has been questioned, as it does not necessarily represent the strength of other muscle groups.
• Advantages: This is a simple and commonly used test of strength.
• Disadvantages: The dynamometer must be adjusted for hand size, how successfully this is done will affect the accuracy of the measurement.
• Comments: It is also useful to record whether the athlete is left or right handed, as this may help in the interpretation of results.

Sprint or Speed Test

• Description / procedure: The purpose of this test is to determine maximum running speed. It involves running a single maximum sprint over a set distance, with time recorded. The test is conducted over different distances, such as 10, 20, 40 and/or 50 meters or yards, depending on the sport and what you are trying to measure. The starting position should be standardize, starting from a stationary position, with no rocking movements. If you have the equipment (e.g. timing gates), you can measure the time to run each split distances (e.g. 5, 10, 20m) during the same run, and then acceleration and peak velocity can also be determined. It is usual to give the athletes an adequate warm-up and practice first, and some encouragement to continue running hard past the finish line.
• Equipment required: measuring tape or marked track, stopwatch or timing gates, markers.
• Target population: sprinters, team sport athletes.
• Reliability: Reliability is greatly improved if timing gates are used. Also weather conditions and running surface can affect the results, and these conditions should be recorded with the results. If possible, set up the track with a crosswind to minimize the effect of wind.
• Norms: the rating system below is for a 35 m sprint test, I think for Australian team sport players (reference unknown).
   

Squat Test

How many squats can you do? Stand in front of a chair or bench with your feet a shoulders width apart, facing away from it. Squat down and lightly touch the chair before standing back up. A good sized chair is one that makes your knees at right angles when you are sitting. Keep doing this until you're fatigued.

Write down how many squats you can do. After you work out for awhile, take the test again to see how much your lower body strength has improved. 

Squat Test (Men)

Squat  Test (Women)

Step Test

This test is designed to measure your cardiovascular endurance. Using a 12 inch high bench (or a similar sized stair in your house), step on and off for 3 minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace.

At the end of 3 minutes, remain standing while you immediately check your heart rate by taking your pulse for one minute. Compare your result to the chart below.

3 Minute Step Test (Men)

3 Minute Step Test (Women)

Circuit Training

Circuit training is an excellent way to simultaneously improve mobility, strength and stamina. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Planning

Identify the possible exercises that can be performed with the available equipment. Identify on paper 3 to 4 circuits of 6 to 10 exercise. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. e.g. do not have press ups followed by pull ups. A circuit should be set up so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk etc.

For each circuit I have a set of lino cards (6 inches by 6 inches) with an exercise written on each which I lay by the equipment to indicate to the athletes the required exercise at each stage of the circuit. It is important to warm up with easy jogging and stretching exercises and to repeat this as a cool down after the session.

 The following are examples of exercises that can be used in a circuit training session:

• Upper-body
  • Press ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined press up
• Core & trunk
  • Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise
• Lower-body
  • Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping shuttles, Bench squat
• Total-body
  • Burpees, Treadmills, Squat thrusts, Skipping

Example Circuit Training Sessions

6 Exercises

• Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips

8 Exercises

• Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips, Shuttle runs, Back extension chest raise

Duration

• 20 to 30 seconds work on each exercise with a 30 second recovery between each exercise
• 3 to 5 sets with a 3 minute recovery between each set

The duration can be based on time (e.g. 30 seconds) or set to half the number of repetitions of the exercise the athlete can complete in 60 seconds of 100% effort.

If training is based on the number of repetitions then regular testing (e.g. every 4 weeks) will need to be carried out to determine the maximum number of repetitions that can be completed in 60 seconds for each exercise.

Training can be based on a four week cycle comprising of an easy week, medium week, hard week and test/recovery week. The work load can be varied by changing the number of exercises, duration, sets or repetitions.

  Basic program

Identify a circuit of 8 exercises so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body, Upper-body, Lower-body, Core & Trunk

Complete the circuit training session twice a week with at least 48 hours between each session. If you are carrying out other training on the same day then the circuit session should follow, with a suitable recovery period, the other session.

Advantages and Disadvantages

Advantages of circuit training are:

• Develops strength and endurance
• Appropriate form of training for most sports
• Can be adjusted to suit age, fitness and health of the athlete
• Exercises are simple enough to make each athlete feel a sense of achievement in completing them
• A wide range of exercises to select from which will maintain the athlete's enthusiasm

Disadvantages of circuit training are:

• Many exercises require specialised equipment - e.g. gym equipment
• Ample space required to set up the circuit exercises & equipment
• In general can only be conducted where appropriate facilities/equipment are available
• Use of additional equipment requires appropriate health and safety monitoring

Stage Training

In stage training the required number of repetitions and sets are performed for each exercise before moving to the next exercise. A rest is allowed between each set (e.g. 30 seconds). The number of repetitions can be based on time (e.g. 20 seconds) or set to one third of the number the athlete can complete in 60 seconds of 100% effort. The number of sets - five to eight.

 Example sessions

Warm up with 10 to 15 minutes of easy jogging, swimming or cycling, and then perform the following exercises in order. Move quickly from exercise to exercise, but don't perform the exercises themselves too quickly (don't sacrifice good form just to get them done in a hurry).

1. Run 400 metres at current 5k race pace (if you're a swimmer, swim 100 metres at high intensity; if you're a cyclist pedal for 1600 metres at a high rate of speed)
2. Do 5 chin-ups
3. Complete 36 abdominal crunches
4. Perform 15 squat thrusts with jumps (burpees)
5. Do 15 press-ups
6. Complete 30 body-weight squats (fast)
7. Run 400 metres at 5k pace again (if you're a swimmer or cyclist, see step 1)
8. Do 12 squat and dumbbell presses (with 10-pound dumbbells)
9. Complete 10 feet-elevated press-ups
10. Perform 36 low-back extensions
11. Do 15 bench dips
12. Complete 15 lunges with each leg
13. Run 400 metres at 5k pace again (if you are a swimmer or cyclist, see step 1)
14. Repeat steps 2 to 13 one more time (for two circuits in all), and then cool down with about 15 minutes of light jogging, swimming, or cycling.

Once your fitness and strength have increased so much that the above circuit sessions are no longer challenging, you can then move on to a more challenging circuit workout, as follows :

Warm up with two miles of easy running, and then perform the following exercises in order. Move quickly from exercise to exercise, but do not perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

1. Run 400 metres at 5k race pace
2. Complete 8 high bench step ups with jumps
3. Do 6 plyometric press ups
4. Perform 3 series of the 6 way lunge with arm drop
5. Complete 8 reps of the hanging scissors plus double knee raise
6. Do 12 one leg squats with hops
7. Perform 8 prone trunk extensions with arm raises
8. Run 400 metres at 5k race pace
9. Repeat steps 2 to 8 once more (for two circuits in all), and then cool down with 2 miles of easy ambling.

A 5k Circuit

Warm up with two miles of easy running and follow with some stretching routines and then perform the following activities in order. Move quickly from exercise to exercise, but do not perform the exercises themselves too quickly (do not sacrifice good form just to get them done in a hurry).

1. Run 4 x 100 metres at close to top speed, with short recoveries
2. Run 200 metres (or ¼ mile) at 5k race pace
3. Complete 20 squat thrusts with jumps (burpees).
4. Do 15 "side sit ups" on your left side and then 15 on your right. To complete a side sit up, lie on your left side with your left leg flexed at the knee and lying under your right leg, which is straight. Let the left side of your upper torso lie relaxed on the ground, and fold your arms over the front of your trunk. Then, slowly raise your torso with a twisting motion so that you end up with your torso upright and perpendicular to the ground, and your chest and face facing forward. Slowly lower your upper torso back to the starting position on the ground (don't let your upper body plummet downward in an uncontrolled manner!) to complete one rep. Complete 15 sit ups with your left side down and then shift over to the right for 15 more.
5. Perform 20 lunges with each leg. Do each lunge from a six inch platform or step, so that the forward, lunging foot undergoes an exaggerated downward acceleration.
6. Run 400 metres at 5k pace.
7. Do 15 feet elevated press ups.
8. Complete 15 one leg squats with your right leg and then 15 more with your left
9. Perform 30 low back extensions with a twisting motion (i.e., instead of lifting your upper body straight up as you lie flat on the ground with your belly touching earth, your arms at your sides, and your palms on the ground, lift and twist your upper body to the right during the first rep, lift and twist your torso to the left during the second, to the right during the third, etc. Naturally, you'll need to untwist your upper body each time your trunk moves back toward the ground so that your stomach and chest, not your sides, touch the ground. Always do this rhythmically and smoothly, while maintaining good control.
10. Run 400 metres at 5k pace.
11. Carry out 20 bench dips.
12. Hop on your right foot, covering 20 metres as fast as you can; then do the same on your left foot.
13. Complete 15 high bench step ups with each leg.
14. Run 1600 metres at 5k pace
15. Repeat steps 3 to 14 one more time (for two circuits in all), and then cool down with 2 miles of light jogging

Half Marathon Circuit

Warm up with two miles of easy running and follow with some stretching routines and then perform the following activities in order. Move quickly from exercise to exercise, but don't perform the exercises themselves too quickly (don't sacrifice good form just to get them done in a hurry).

1. 5 x 100 metres at close to top speed, with short recoveries
2. Run one mile at your goal half-marathon velocity
3. Complete 20 squat thrusts with jumps (burpees)
4. Do 70 ab crunches
5. Perform 20 lunges with each leg, with your non lunging foot on a step or platform which is about six inches off the ground.
6. Carry out 70 low back extensions
7. Do 20 press-ups
8. Complete 15 one leg squats with your right leg and then 15 more with your left
9. Run one mile at goal half marathon velocity
10. Carry out 30 bench dips
11. Complete 15 high bench step ups with each leg
12. Jump 100 times in place, getting your propulsive force from your ankles, not your knees, and carrying out the last 30 jumps at an especially quick tempo (for all 100 jumps, don't try for great height - your feet should only come off the ground a few inches; what you're really looking for is quick reaction with the ground, i.e., minimised ground contact times)
13. Carry out 30 cross body leg swings with each leg. To do these, lean slightly forward with your hands on a wall (or other support) and your full body weight on your left leg. Then, swing your right leg to the left in front of your body, pointing your toes upward as your foot reaches its farthest point of motion. After this, swing your right leg back to the right as far as comfortably possible, again pointing your toes up as your foot reaches it final point of movement. Repeat this overall motion 30 times before performing 30 reps with your left leg
14. Run one mile at goal half-marathon velocity
15. Repeat steps 3 to 14 one more time (for two circuits in all), and then cool down with two miles of light jogging

Marathon Circuit

Warm up with two miles of easy running and follow with some stretching routines and then perform the following activities in order. Move quickly from exercise to exercise, but don't perform the exercises themselves too quickly (don't sacrifice good form just to get them done in a hurry).

• 1. Run 800 metres at what feels like 10K intensity
• 2. Complete 15 burpees (squat thrusts with jumps)
• 3. Perform 12 press ups
• 4. Do 12 one leg squats with each leg
• 5. Run 800 metres at a little faster than marathon speed
• 6. Carry out 50 abdominal crunches
• 7. Complete 12 lunges with each leg
• 8. Perform 50 low back extensions
• 9. Run 800 metres at a little faster than goal marathon speed
• 10. Do 12 feet elevated press ups
• 11. Do 15 bench dips
• 12. Carry out 12 high bench step ups
• 13. Run 1600 metres at a little faster than goal marathon speed
• 14. Repeat steps 2 to 13 twice more (for three circuits in all)
• 15. Cool down with two miles of easy running

These circuits build a tremendous foundation of whole body strength and fatigue resistance, both of which are critically important for marathon running. The circuits also improve efficiency while running at marathon intensity and help to raise lactate threshold. Finally, the marathon circuits enhance your ability to run at goal marathon tempo when you are very tired, and they are a tremendous confidence builder.

Alternative Approach

Over the 30+ years as a coach Frank Horwill has experimented with different methods of circuit training and the one that he found gave the best results is called muscle fatigue saturation. The athlete completes three sets of maximum repetitions of each exercise with a one minute recovery between each set and two minutes recovery between each exercise.

In the first week one exercise is done each day, second week two exercises each day, third week three exercises and so on up to the seventh week when 7 exercises are completed each day. The first week could comprise of: Day 1 - Press Ups, Day 2 - Abdominals, Day 3 - One Leg Squats, Day 4 - Squat Thrusts, Day 5 - Chin the Bar, Day 6 - Step Ups, Day 7 - Dips.

After the seventh week the the seven exercise are completed every other day during the general training phases and then once a week during the specific training phases.

Speed Training

What is speed?

Speed is the quickness of movement of a limb, whether this is the legs of a runner or the arm of the shot putter. Speed is an integral part of every sport and can be expressed as any one of, or combination of, the following:

• maximum speed
• elastic strength (power)
• speed endurance

What is speed influenced by?

Speed is influenced by the athlete's mobility, special strength, strength endurance and technique.

Energy system for speed

Energy for absolute speed is supplied by the anaerobic lactic pathway. The anaerobic (without oxygen) lactic (without lactate) energy system is best challenged as an athlete approaches top speed between 30 and 60 metres while running at 95% to 100% of maximum. This speed component of anaerobic metabolism lasts for approximately six seconds and should be trained when no muscle fatigue is present (usually after 24 to 36 hours of rest)

How do we develop Speed?

The technique of sprinting must be rehearsed at slow speeds and then transferred to runs at maximum speed. The stimulation, excitation and correct firing order of the motor units, composed of a motor nerve (Neuron) and the group of muscles that it supplies, makes it possible for high frequency movements to occur. The whole process is not totally clear but the complex coordination and timing of the motor units and muscles most certainly must be rehearsed at high speeds to implant the correct patterns.

Flexibility and a correct warm up will affect stride length and frequency (strike rate). Stride length can be improved by developing muscular strength, power, strength endurance and running technique. The development of speed is highly specific and to achieve it we should ensure that :

• Flexibility is developed and maintained all year round
• Strength and speed are developed in parallel
• Skill development (technique) is pre-learned, rehearsed and perfected before it is done at high speed levels
• Speed training is performed by using high velocity for brief intervals. This will ultimately bring into play the correct neuromuscular pathways and energy sources used

 When should speed work be conducted?

It is important to remember that the improvement of running speed is a complex process which is controlled by the brain and nervous system. In order for a runner to move more quickly, the leg muscles of course have to contract more quickly, but the brain and nervous systems also have to learn to control these faster movements efficiently. If you maintain some form of speed training throughout the year, your muscles and nervous system do not lose the feel of moving fast and the brain will not have to re-learn the proper control patterns at a later date.

In the training week, speed work should be carried out after a period of rest or light training. In a training session, speed work should be conducted after the warm up and any other training should be of a low intensity.

Speed Workouts

Sprinting speed

Sprinting speed can be developed in a number of ways:

• Towing - the athlete is towed behind a motor cycle at a speed of 0.1 to 0.3 seconds faster that the athlete's best for a rolling 30 metres. This pace is held for 20 metres to 30 metres following a gradual build up to max speed over 60 metres to 70 metres
• Elastic Pull - two tubular elastic ropes are attached to the athlete - two coaches, positioned forward and to each side of the athlete, extend the elastic to full stretch and the athlete is virtually catapulted over the first 10 metres from a standing of crouched start

I am sure you can appreciate the potential dangers with these two methods.

Downhill sprinting is a safer alternative to developing sprinting speed. A hill with a maximum of a 15° decline is most suitable. Use 40 metres to 60 metres to build up to full speed and then maintain the speed for a further 30 metres. A session could comprise of 2 to 3 sets of 3 to 6 repetitions. The difficulty with this method is to find a suitable hill with a safe surface.

Over speed work could be carried out on the track when there are prevailing strong winds - run with the wind behind you.

Reaction Speed Drill

The athletes start in a variety of different positions - lying face down, lying on their backs, in a push up or sit up position, kneeling or seated. The coach standing some 30 metres from the group then gives a signal for everyone to jump up and run towards him/her at slightly faster than race pace. Repeat using various starting positions and with the coach standing in different places so that the athletes have to change directions quickly once they begin to run. Speed reaction drills can also be conducted whilst controlling an item (e.g. football, basketball, hockey ball) with an implement (e.g. feet, hands, hockey stick).

Speed Principles

The general principles for improved speed are as follows:

• Choose a reasonable goal for your event, and then work on running at velocities which are actually faster than your goal over short work intervals
• Train at goal pace in order to enhance your neuromuscular coordination, confidence and stamina at your desired speed
• At first, utilise long recoveries, but as you get fitter and faster shorten the recovery periods between work intervals to make your training more specific and realistic to racing. Also move on to longer work intervals, as you are able
• Work on your aerobic capacity and lactate threshold, conduct some easy pace runs to burn calories and permit recovery from the speed sessions
• Work on your mobility to develop a range of movement (range of motion at your hips will effect speed) and assist in the prevention of injury

Seven Step Model

The following is seven step model for developing playing speed.

1. Basic training to develop all qualities of movement to a level that will provide a solid base on which to build each successive step. This includes programs to increase body control, strength, muscle endurance, and sustained effort (muscular and cardiovascular, anaerobic and aerobic)
2. Functional strength and explosive movements against medium to heavy resistance. Maximum power is trained by working in an intensity range of 55 to 85% of your maximum intensity (1 RM)
3. Ballistics to develop high-speed sending and receiving movements
4. Plyometrics to develop explosive hopping, jumping, bounding, hitting, and kicking
5. Sprinting form and speed endurance to develop sprinting technique and improving the length of time you are able to maintain your speed
6. Sport loading to develop specific speed. The intensity is 85 to 100% of maximum speed
7. Over speed training. This involves systematic application of sporting speed that exceeds maximum speed by 5 to 10% through the use of various over speed training techniques

 Speed Program

For a number of sports acceleration and speed over a short distance (10 to 50 metres) is very important e.g. American Football, Basket Ball, Baseball, Cricket, Field Hockey, Rugby, Soccer etc.

Heart Rate Monitor Training

Heart Rate Training Zones

Training zones are based on a percentage window (60% to 70%) of your maximum heart rate. Within each training zone subtle physiological effects take place to enhance your fitness.

The Energy Efficient or Recovery Zone - 60% to 70%

Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70 %. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs.

The Aerobic Zone - 70% to 80%

Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone - 80% to 90%

Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.

The Red Line Zone 90% to 100%

Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

Resting Heart Rate

To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quite, lie down and relax. Position a watch or clock where you can see the second hand. After 20 minutes remain where you are, do not sit up, and determine your pulse rate (beats/min). This is your RHR.

If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. This will be your RHR.

As you get fitter your heart becomes more efficient at pumping blood around the body. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).

Calculation of a zone value

The calculation of a zone value, X%, is performed in the following way:

• Subtract your RHR from your MHR giving us your working heart rate (WHR)
• Calculate the required X% on the WHR giving us "Z"
• Add "Z" and your RHR together to give us the final value

Example : The athlete's MHR is 180 and her RHR is 60 - determine the 70% value

• MHR - RHR=180 - 60=120
• 70% of 120=84
• 84 + RHR=84 + 60=144 bpm

Warm up and Cool Down

There is no doubt that time spent on warming up and cooling down will improve an athlete's level of performance and accelerate the recovery process needed before training or competition. As a result the coach must encourage the athlete to regard the warm up and cool down as an essential part of both the training session and competition itself.

Links to various pages are provided to help you compile your own warm up and cool down routines.

Warm Up

Muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing muscle stiffness.

Warming up should at least consist of the following:

• 5 to 10 minutes jogging - to increase body temperature
• 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
• 10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner
  • Lower leg drills
  • Leg drills
  • Technique drills
• 4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique (Tall, Relaxed, Smooth and Drive)

Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. Static exercises do not reduce muscle stiffness.

What are the benefits of a warm up?

Performance may be improved as an appropriate warm up will result in an:

• Increased speed of contraction and relaxation of warmed muscles
• Dynamic exercises reduce muscle stiffness
• Greater economy of movement because of lowered viscous resistance within warmed muscles
• Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures
• Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
• Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures

Cool Down

Warming down should consist of the following:

• 5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles
• 5 to 10 minutes static stretching exercises- decrease body temperature, remove waste products from the working muscles and to increase range of movement.

Static stretches are more appropriate to the cool down as they help muscles to relax and increase their range of movement.

What are the benefits of a cool down?

An appropriate cool down will:

• aid in the dissipation of waste products - including lactic acid
• reduce the potential for DOMS
• reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities
• reduce the level of adrenaline in the blood