Interval Training Program Guide

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Turbulence Training System Summary


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Basic Principles of Interval Training

SEALs need to concentrate on swim training that will enhance endurance interval swim training will allow this to happen. Interval training sets (for both strength and endurance) are generally comprised of repeated swims lasting 45 scconds to 4 minutes. Basics of interval training includc the following Interval training is the backbone of a swimming workout.

Interval Training

Exercise bouts are alternated with rest or relief periods. Relief periods usually involve mild to light exercise. Generally, in swimming no exercise is performed during the relief periods. The duration, intensity, and number (repetitions) of exercise bouts and the length and type of relief intervals are chosen to suit specific exercise performance requirements. Interval training allows you to exercise at a higher intensity than you could if you were exercising continuously. This type of training helps to develop the muscle ATP-PC energy system. Both aerobic and anaerobic metabolism can be improved by interval training.

Fartlek or Speed Play

The work Fartlek means speed play in Swedish. It involves running at fast and slow speeds on both level and hilly courses. Unlike interval training, the fartlek form of training does not involve specific exercise and rest periods you do it as desired. For example, you may say to your buddy 111 race you to the next stop sign , and you would both run as fast as you can to that point. You may run at a slower pace for a few minutes, and then run fast again for as long as you want. In other words, it is a speed workout without structure. As such, it is well suited to general conditioning and provides variety to workouts.

Two Hypothetical Eight Week Aerobic Endurance Training Programs

In Table 3-16 two programs illustrate the basic ways that aerobic endurance programs can be constructed steady-state, which means performing a single bout of continuous activity (at the highest heart rate that one can manageable for the entire duration), and aerobic-interval training, which utilizes a handful of shorter bouts, separated by short rests. Although both options can be used by any athlete, the aerobic-interval method is more appropriate for experienced athletes, since the shorter durations allow for higher heart rates which are obviously more stressful than the steady-state method. Another option is to first use the steady-state program, followed by the aerobic-interval program, which serve as an intermediate-intensity zone leading up to the anaerobic intervals to follow later in the macrocycle. For the sake of clarity, both programs involve exactly the same overall volume of training, as measured by time.

The Science of Martial Art Training

Two Hypothetical Anaerobic Interval Training Programs Although two programs for anaerobic training are demonstrated, always make modifications as needed based on present performance capacity. For example, if someone is unable to go all out with an opponent for 30 seconds without falling apart, neither of the following programs will be appropriate. In turn, such an athlete must reduce the duration of the intervals, at least for now. The rule-of-thumb is to first establish quality, then increase quantity. For purposes of illustration, consider two athletes, one with better strength than endurance, and the other with better endurance than strength. There are eight weeks to go before a competition. Here is a hypothetical interval training program for each athlete

Variation Without Rest

One of my favorite variations to interval running is to incorporate exercise into your rest period. For example, rather than rest 1 minute between each interval, you will perform pushups throughout the break. This variation to interval training will develop unbelievable endurance and resilience. Here is one sample routine for you to try.

Varying Your Workout

Basic stroke mechanics will prohibit you from increasing your respiratory rate (except during backstroke). Because you can't pant, you will quickly become limited by not getting enough oxygen or not getting rid of carbon dioxide before it starts building up. This is different than in running and is the reason for the universal use of interval training in swim training programs. Runners often go out for long steady runs, but a swimmer who trains this way becomes a slow and inefficient swimmer. While operational SEAL swimming is a long, slow activity, it is best for you to acquire a broad base of swimming skills. This will increase your efficiency during SEAL operational swimming.


Interval training is perhaps the best anaerobic conditioning drill ever created If you box, wrestle, grapple, or fight as a martial artist, these running drills will take you to new levels. Oddly enough, very few athletes religiously conduct interval training. Why is this so If you are a fighter, this means that you will perform your best round after round. There is NO mistaking the effectiveness of interval training.

Sample Routines

Interval training is great because it gives you a way to measure progress. For example, suppose you run 10 quarter-mile intervals at 85 seconds per interval. After one month of training, you run these same 10 intervals at 75 seconds per interval. You have a quantifiable measure of your improvement.

Weather Is No Excuse

There is no excuse to miss an interval training session. There are several alternatives that you can use in place of running if the weather is not permitting. (Just do not make it a habit of skipping your running. These alternatives are effective but NOTHING beats hitting the road to run )

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