Cardio for endurance (soccer)

[Skate67]

I tried out for a soccer team tonight and holy f**k is my heart ever in bad shape. I do little to no cardio these days. So I'm wondering what the best regime is for building up cardiovascular stamina is in a soccer playing environment.

Is your heart like every other muscle where you can't train it too often? Or how exactly does it work. Ive never done cardio on a regular basis before so I don't have the slightest clue as to what I'm talking about. My buddy mentioned something like one high intensity cardio workout, then two low intensity cardio workouts per week for stamina.

Any opinions?

 

[Action-Jackson]

Go for 3-4 runs a week.

 

[Skate67]

Go for 3-4 runs a week.

Intensity? Length? Or do I just run 'till I can't run anymore ?

 

[Action-Jackson]

Intensity? Length? Or do I just run 'till I can't run anymore ?

Hmm, just try going at a speed you're comfortable at. Even if you begin with a rapid walk, you can then later on start to jog for periods of time.
I'd say about 30 minutes would be a good length.
Also, try going on a route that has lots of different terrain. Try walking up hills, on grass, across sand etc etc.

 

[P-funk]

don't just go for a run.

perform sprints (HIIT) and longer duration intervals that simulate game time situations....run for 60sec/rest 30sec.....going for a run is a great way to loose power and cause a shift of fiber characteristics. Doing sprints will increase you endurance all the same as well as be specific to your given sport.

 

[DiGiTaL]

perform sprints (HIIT) and longer duration intervals that simulate game time situations....run for 60sec/rest 30sec.....going for a run is a great way to loose power and cause a shift of fiber characteristics. Doing sprints will increase you endurance all the same as well as be specific to your given sport.

and you can perform that in a treadmill too. And go over this previous thread i made about soccer and you might get some information.
Soccer Thread

 

[Skate67]

don't just go for a run.

perform sprints (HIIT) and longer duration intervals that simulate game time situations....run for 60sec/rest 30sec.....going for a run is a great way to loose power and cause a shift of fiber characteristics. Doing sprints will increase you endurance all the same as well as be specific to your given sport.

So you're saying jog for a bit, then sprint like hell, slow down to a jog again, then sprint like hell again?

Also what did you mean by the shift of fiber characteristics?

 

[DiGiTaL]

i think the fiber of the muscle or body expends or hardens...

 

[P-funk]

So you're saying jog for a bit, then sprint like hell, slow down to a jog again, then sprint like hell again?

Also what did you mean by the shift of fiber characteristics?

15-30 sec all out sprint
30-60 sec rst interval

You can also do longer intervals like 60sec sprint, 60-90sec rest (but the intensity isn't as great on those).

Doing them on a grass field and using distance (40yrd sprint, 50 etc..) would be the most specific for you. Also, you could run suicides to really work on power-endurance and LA training.



What I mean by fiber characteristics is that, in simple terms, you have type I (endurance) and type II (strengh/power) fibers. If you do high amounts of aerobic endurance your type II fibers will take on characteristics that are more displayed by the type I fibers, leading to a lose of power/strength.

 

[PreMier]

Go to a footbal field and to HIIT sprints like P explained, but in the form of ladders. Like 10 10yrd dashes, 5 20yrd dashes, 2 50yrds and 1 100yrd.

 

[Skate67]

15-30 sec all out sprint
30-60 sec rst interval

You can also do longer intervals like 60sec sprint, 60-90sec rest (but the intensity isn't as great on those).

Doing them on a grass field and using distance (40yrd sprint, 50 etc..) would be the most specific for you. Also, you could run suicides to really work on power-endurance and LA training.



What I mean by fiber characteristics is that, in simple terms, you have type I (endurance) and type II (strengh/power) fibers. If you do high amounts of aerobic endurance your type II fibers will take on characteristics that are more displayed by the type I fibers, leading to a lose of power/strength.

Thanks a lot man. Very helpful.

 

[GoLdeN M 07]

do mahler body blasters. Do 25 reps and you;ll seriously be amazed how much ur stamina and endurance went up. If u dont know what it is search it on google.