Cardio Program Help?

T-Man · 01-09-2005, 04:10 PM

Ok I’m trying to design a cardio program for my lifting class, with main goals to improve bf % and speed. We have about 8 minutes per roation and half a little over 1/2 hour. The first and last rotation will be a stretch and some ab work (unless I should run more?).

120yd Sprint x4
Rest 60 sec between each sprint

60yd Sprint x4
Rest 30 sec between each sprint

Cone Work x8 (various setup)
Rest 1 Minute

Suggestions?

Duncans Donuts · 01-09-2005, 04:34 PM

How often are you doing that?

Why are you doing a 120 yard sprint and then a 60 yard sprint? And why are you resting less after the 120 yard sprint (30 seconds) ?

T-Man · 01-09-2005, 04:53 PM

Quote:

Originally Posted by Duncans Donuts

How often are you doing that?

Why are you doing a 120 yard sprint and then a 60 yard sprint? And why are you resting less after the 120 yard sprint (30 seconds) ?

Whops the rest times should be switched. Anyway, I plan on doing this program 3x a week (Mon,Wed. Fri) on my off days. Should I do the 60 yd sprint before the 120yd? How does the rest of it look?

Duncans Donuts · 01-09-2005, 04:59 PM

Well, you may want to do some kind of split.

For football, I have a day of endurance (HIIT), Speed, and Agility. I wouldn't do anymore than 20-30 minutes of the intense stuff.

T-Man · 01-09-2005, 05:22 PM

Quote:

Originally Posted by Duncans Donuts

Well, you may want to do some kind of split.

For football, I have a day of endurance (HIIT), Speed, and Agility. I wouldn't do anymore than 20-30 minutes of the intense stuff.

Thanks for the help so far. I agree, I don't plan on doing anything more than 20 minutes. Does the program look O.K other than that?

j rizz · 01-09-2005, 10:21 PM

looks good..
have you thought of running uphill or using parachutes.. they are good for building speed.

T-Man · 01-10-2005, 05:32 AM

Quote:

Originally Posted by j rizz

looks good..
have you thought of running uphill or using parachutes.. they are good for building speed.

Yeah, but unfortunately our school doesn't have accses to either. ):

j rizz · 01-10-2005, 11:43 PM

ohh...sorry dude.
well when i did football in highschool.. we used to take those elastic bands used for rehabilitation for injuries and such.. and tie them around a poll ( you can tie them to whatever).. then we would hop inside the hole.. stand at the beginning of the rubberband.. and run full speed as fast as we could.. the further the distance you run.. the more the elastic expands which makes it more difficult for you to run at a fast pace.. it works good too.. i dunno if you have access to those or not.. just a suggestion.

01-09-2005, 04:10 PM	#1
T-Man Junior Member Join Date: Sep 2004 Location: USA Posts: 62 Photos: 1	Cardio Program Help? Ok I’m trying to design a cardio program for my lifting class, with main goals to improve bf % and speed. We have about 8 minutes per roation and half a little over 1/2 hour. The first and last rotation will be a stretch and some ab work (unless I should run more?). 120yd Sprint x4 Rest 60 sec between each sprint 60yd Sprint x4 Rest 30 sec between each sprint Cone Work x8 (various setup) Rest 1 Minute Suggestions? Last edited by T-Man : 01-09-2005 at 04:54 PM.

01-09-2005, 04:34 PM	#2
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	How often are you doing that? Why are you doing a 120 yard sprint and then a 60 yard sprint? And why are you resting less after the 120 yard sprint (30 seconds) ?
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

01-09-2005, 04:59 PM	#4
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Well, you may want to do some kind of split. For football, I have a day of endurance (HIIT), Speed, and Agility. I wouldn't do anymore than 20-30 minutes of the intense stuff.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

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01-09-2005, 10:21 PM	#6
j rizz Registered User Join Date: Nov 2004 Location: Cleveland Posts: 326	looks good.. have you thought of running uphill or using parachutes.. they are good for building speed.

01-10-2005, 11:43 PM	#8
j rizz Registered User Join Date: Nov 2004 Location: Cleveland Posts: 326	ohh...sorry dude. well when i did football in highschool.. we used to take those elastic bands used for rehabilitation for injuries and such.. and tie them around a poll ( you can tie them to whatever).. then we would hop inside the hole.. stand at the beginning of the rubberband.. and run full speed as fast as we could.. the further the distance you run.. the more the elastic expands which makes it more difficult for you to run at a fast pace.. it works good too.. i dunno if you have access to those or not.. just a suggestion.