Anaerobic Capacity Program OneAnaerobic 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. Target GroupThe target group for utilisation of this protocol include the following… Middle distance runners, long distance runners, tri-athletes, team sport athletes, fat loss and martial artists/boxers(it’s far more specific than road runs). It can also be used in conjunction with strength and power training for overall fitness superior to the long, slow training you have been conditioned to believe is the most effective for you. Phase One: Power EnduranceThis program, like most 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 10 200 metre sprints x 10 Rest 2 minutes between sets. WORKOUT TWO Squat jumps 3 x 25 200 metre sprints x 10 400 metre sprints x 5 Rest 2 minutes between sets. WORKOUT THREE 400 metre sprints x 12 Rest 2 minutes between sets. Phase Two: The Build UpWORKOUT ONE Squat jumps 3 x 30 100 metre sprints x 5 200 metre sprints x 5 400 metre sprints x 5 800 metre sprint x 1 Rest 90 seconds between sets. WORKOUT TWO Interval run. This run will be continuous for 30 minutes and will involve varying speeds. Run steady for 3 minutes Run hard for 1 minute Run steady for 3 minutes Run hard for 1 minute Run moderate/hard for 5 minutes Sprint for 30 seconds Run steady for 30 seconds Sprint for 1 minute Run steady for 1 minute Sprint for 90 seconds Run steady for 2 and a half minutes Build up over 5 minutes into maximum pace Hold pace for 1 minute Taper back to a steady run for final 4 minutes You might want to write this down and take it with you on your first interval run so you can remember it. WORKOUT THREE 100 metre sprints x 10 Squat jumps 1 x 40 200 metre sprints x 5 Squat jumps 1 x 30 Rest 90 seconds between sets. Phase Three: Anaerobic Capacity DevelopmentWORKOUT ONE Interval run. Run steady for 10 minutes Run hard for 5 minutes Run steady for 5 minutes Run hard for 3 minutes Run steady for 1 minute Run hard for 3 minutes Run steady for 3 minutes Sprint for 30 seconds WORKOUT TWO Squat jumps 5 x 40 100 metre sprints x 5 200 metre sprints x 5 400 metre sprints x 5 1 kilometre run as fast as you can maintain Rest 45 seconds between each set. WORKOUT THREE 400 metre sprint x 20 Half lap jog recovery between sets. I am constantly reviewing training tips, programs and methodologies. One site I keep coming back to is Dragon Door. This is where I buy most of my training gear and expand my training knowledge. Visit them here. Return to our home page from anaerobic capacity
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