For example, skipping a few workouts may spare you from serious injury when a minor sore spot in your body is on the verge of becoming a major problem. Cutting back on your workouts for a week or so after a bout of very strenuous training can reduce your risk of staleness or overtraining. And not recovering properly between work intervals can increase the realism and specificity of your training and give your overall fitness a tremendous boost. Of course - remember that the purpose of a recovery interval is to lower heart rate and reduce leg- muscle fatigue enough to permit another work interval to be conducted at a desired pace. With good recoveries, for example, you might be able to pile up eight half- mile repeats in a workout, instead of just six, and thus get in 3. And that's beautiful, except that recovery intervals also teach you to perform in a start- stop manner. Athletes who rely heavily on interval training (with good recovery periods) may have trouble sustaining quality paces for long periods in competitions, because they have in effect learned to lumber along slowly every few minutes or so. True, tempo training (with continuous, hard efforts which last for 2. VO2max are not as great, compared with interval sessions. While tempo workouts are a key aspect of your training, you also need to focus on trimming the recoveries within your interval sessions - to make your interval workouts more realistic. Graduating from 1: 1. In the pages of PP, we often recommend 1: 1 ratios for your interval training - that is, one minute of recovery for each minute of your work intervals. With 1: 1, if you run half- mile repeats in three minutes each, for example, the recovery between these work intervals is also three minutes. That's great for the early stages of your training, but to get around the key problem, which is that recovery intervals can slacken the average intensity of a workout, teach your leg muscles to depend on frequent rests, and thwart the development of speed stamina, we need to use the principle of progression with recovery intervals, just as we would with the work bouts. For example, if you're a runner you wouldn't dream of continually using the same 5- K pace for your VO2max intervals. As your 5- K performances improve, your interval pace also steps up. Similarly, you shouldn't dream of taking the same- old long recoveries between work intervals as your fitness begins to climb. Your work: rest ratio can progress from 1: 1 to 1. As you'll see in a moment, you can even complete some workouts in which there is no recovery at all - the expected recovery is simply missing at key points in your session. By shortening your recoveries, you'll be heightening the average intensity of your workout, learning to exercise intensely when you are fatigued (developing speed stamina), and making your workouts much more realistic. You'll also become a much more formidable racer. Getting practical. So how does this work in practical terms? Well, let's say you're a runner who currently completes 5. Ks in 2. 0 minutes (1: 3. Ks in approximately 4. Data-based interval throwing programs for baseball. Data-based interval throwing programs for baseball. Medical team members should equip themselves with an understanding of how to use the programs for safe training. Interval Throwing Program for Baseball Players – Phase I. The interval Throwing Program (ITP) is designed to gradually return motion, strength and confidence in the throwing arm after injury or surgery by slowly progressing. Less Cardio, Leaner Results! Change up your typical interval workout with one of these court-focused, basketball-inspired workouts Edited By Ted Spiker January 26, 2007. Data-Based Interval Throwing Programs for Baseball. Programs; challenges; running; fitness; nutrition; mealplans; recipes; the hive; 30 Days of HIIT Page 1 of 31. This program has also been enriched with interval training targeting your abs and core. Mike Marshall's Pitching Coach Services; Baseball Pitcher Interval-Training Programs. I thank you for your interest in his Baseball Pitcher Training Programs. However, I have some concerns. No pitcher with open. Methods for Training Baseball Players. High-Intensity Interval Training. Interval Program Training: Increase your strength speed and stamina for free at the amazing new Peak Performance sports science Library. If you're a PP disciple and a runner, you would be doing your VO2max- building work intervals at 5- K pace, and one of your key workouts would 4 x 1. If you're a swimmer or cyclist, you would simply be hustling through five- minute intervals at an intensity you could only sustain for 1. It's a nice workout. As you complete your 1. K pace, which makes you more economical at that velocity, heightens your VO2max, and also makes 5- K race speed more mentally acceptable (less damaging to your fragile mind, which for purposes of self- preservation often cries out for easier ambling and rest). The total distance of the quality exertion - 4. K race effort. Overall, it's very much like running a 5- K race, except for those long, 4: 4. So, once you can handle the workout pretty well, the recoveries have gotta go. The first step, of course, is to trim them to four minutes flat. After a couple of sessions like that, you can upgrade to a three- minute- recovery workout, and then into the fiery physiological cauldron created when recovery lasts just two minutes. Once the two- minute recoveries are utilised successfully, it is almost assured that you will charge through a real 5. K in a new PB. Well, let's say that you've chopped your 5- K time from 2. Sticking with the 1. Well, there is absolutely no need to go back up to four minutes and thirty- six seconds of rest. You've proven that you're fitter; in fact, you've demonstrated that you can handle a whole 5. Since there's no need to rest for over four minutes after every 1. The nice thing about that would be that you could start a new work interval every eight minutes (4: 3. Once that's manageable, you could descend to 2: 5. Keep trimming (even down to only 3. K PB improves again, and then start the process anew. Cool points. Shortening your recoveries is a great way to be a progressive trainer - to make your training gradually tougher over time as your fitness ability permits it. If you reach a point where you simply can't manage a workout with less than three- minute recoveries, don't worry about it: you will develop that ability in time. Remember, though, that you should never sacrifice good running form on the altar of abbreviated recoveries. If your abridged recoveries are making you look like a wrecked ship as you careen around the track, broaden the recoveries again until you can use good, relaxed form during your work intervals. If you're having trouble with the reduced recoveries, another trick is to break your workout down into sets of intervals, rather than straight intervals. For example, if 4 x 1. Following a four- minute rest, you could complete the second set of 2 x 1. The strategy then would be to begin paring down the break period between sets. What about our original promise - that we would show you some interval- type workouts with totally missing recoveries? That sounds like an oxymoron, but here's how it would work: Let's say that you're still that original runner who cruises through 5. Ks in 2. 0 minutes and 1. Ks in about 4. 2 minutes. Your primary goal is to improve your 1. K time; in fact, you would like to break the 4. As recommended in PP, you're already doing some longer intervals at 1. K pace. In fact, let's say you're running three or four 2. K pace, with five- minute recoveries (since the pace is slower than 5- K velocity, you've already done a little hacking with your recovery time). Now, you could begin slimming that five- minute recovery down even further, which is a reasonable thing to do. But another excellent strategy is to work on that fairly long, 2. Instead of merely pacing around the track five times per interval at 1: 4. K), you could run the first 8. K pace (in this case, in 1: 3. After this 8. 00, your body will be ready for recovery, but you should instead ramble through 1. K pace). You're probably already used to completing one- mile repeats at 5- K pace, so you should be able to handle 2. K speed and 6. 0- per cent at 1. K speed. In this case, you'll complete each 2. K and also teaching you to run at 1. K pace even when you are pretty tired (as you must do during the final 1. If you want to go for broke, you can run the first 1. K speed and the last 8. K knottage, completing the interval in 8: 0. K. Or in a tempo session. An even better time to skirt an obvious need for recovery would be during a tempo session. Let's say you're still that 4. K runner, and you've planned a three- mile, continuous tempo run in 2. K pace). Well, let's liven that one up a bit. Do the session on the track, and instead of just spinning off one 1: 4. K pace) or 1: 4. 0 (your 1. K pace). After each of these, your body will crave recovery, but you'll just keep on going. And by doing so you'll develop the ability to handle tough increases in intensity (as when you attempt to 'lose' another competitor or surge up a hill) during your race efforts. The importance of abbreviated recovery is so great that some successful coaches have been willing to sacrifice actual pace in the work interval in order to maintain very slim recoveries. For example, when Frank Horwill was coaching Tim Hutchings, the latter could not maintain 5- K race pace during his one- mile repeats when Horwill enforced his one- minute recovery rule (recoveries between mile repeats could be no longer than one minute). Hutchings called out for longer recoveries, but Horwill was unrelenting - instead telling Hutching to merely run a little bit slower during the work intervals. And what happened? Hutchings stuck with the one- minute rests, gradually increased his speed during the one- mile work intervals, and went on to win two silver medals at the World Cross Country Championships. Paring down your recovery intervals is not a training trick. It is a proven way to heighten the average intensity of your workouts, improve your speed stamina, enhance your mental toughness, and move you relentlessly toward some great new PBs! Owen Anderson. Get on the road to gold- medal form and smash your competition. Try Peak Performance today for just $1.
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