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Anaerobic Capacity Training Programme

Anaerobic capacity refers to the maximum output over a short period of time. For example, someone performing at 95% of their max for 2 minutes has a higher anaerobic capacity than someone performing at the same level for only 90 seconds.

Developing anaerobic capacity is a skill required by endurance athletes, team sport athletes and people in general. What it means is that you will drive your anaerobic threshold upwards so you can perform at a higher level for longer. It also helps to develop certain metabolic adaptations such as recovery time, creatine replenishment and glycogen replenishment into muscle cells.

The following anaerobic capacity program is focused on running. However this same protocol can be used in any modality using the same intensities and time periods. It can be used on a rower, cycling, swimming or a combination of things.

Please note that it is recommended for best results to undertake this program in conjunction with a strength and power training program. It is not intended to be a stand-alone program for complete physical development.

Phase One: Power Endurance

This program, like many of our other programs, is a 12 week duration. In this case it involves three phases. Each phase builds on the last. There are three workouts in each phase to be completed every second day and recycled for the four week period.

Assuming you have built up a solid strength and power base already, you need to now develop the ability to apply that maximal effort over a longer period of time. We will use one plyometric exercise here, however you can add in or substitute with others if they are more specific to your needs. Everything else involves running.

WORKOUT ONE

Squat jumps 3 x 20

100 metre sprints x 7

200 metre sprints x 5

Rest 2 minutes between sets.

WORKOUT TWO

Squat jumps 3 x 25

200 metre sprints x 5

400 metre sprints x 2

Rest 2 minutes between sets.

WORKOUT THREE

400 metre sprints x 5

Rest 2 minutes between sets.

Phase Two: The Build Up

WORKOUT ONE

Squat jumps 3 x 30

100 metre sprints x 5

200 metre sprints x 3

400 metre sprints x 2

800 metre sprint x 1

Rest 90 seconds between sets.

WORKOUT TWO

50 metre sprint x 10

100 metre sprint x 7

200 metre sprint x 3

WORKOUT THREE

100 metre sprints x 5

Squat jumps 1 x 30

200 metre sprints x 3

Squat jumps 1 x 30

Rest 90 seconds between sets.

Phase Three: Anaerobic Capacity Development

WORKOUT ONE

4 x 400 metre sprint

WORKOUT TWO

Squat jumps 3 x 30

100 metre sprints x 5

200 metre sprints x 3

400 metre sprints x 1

WORKOUT THREE

400 metre sprint x 5

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