Underground Training Tactics For Enhancing Endurance

UNDERGROUND TRAINING TACTICS FOR ENHANCING ENDURANCE THESE WOULD WORK FOR YOU IF A) Time management is important to you; B) You want to figure out ways to strengthen your cardiovascular, musculoskeletal and ner- vous system without significant damage to your joints, health, or metabolism. TRAINING STRATEGIES INCLUDE: Overspeed Training Underspeed Training The practice of training your limbs to turnover at a higher speed – a speed over what feels comfortable or natural. 80% 20% EFFORT RESULTS It recruits new muscle tissue by engaging more muscle motor units. It is training for your nervous system Compared to over- speed training, under- speed is better suited for building strength and force production capability. You have a pretty good idea of what underspeed training involves if you've ever engaged in a long bike ride up a hill, trekked up a stair mill at a gym, Overspeed Workouts: -Downhill Running: Use a dry, non-bumpy grass area that allows you to sprint about 40- 50 feet down a slope and then sprint another 40-50 feet once you reach the flat. Sample underspeed workouts include: -Overspeed Cycling: Use a downhill slope or -Steep 60-70rpm hill climbs for 5-15 minutes on a bike indoor trainer -Running steep hills slowly -Assisted Swimming: Use swim stretch cords -Climbing a stairmill (with an optional weight vest or set of dumbbells) EMS Known as neuromuscular electrical stimulation (NMES), electrical stimulation (EMS) or electromyostimulation devices, these contraptions elicit a muscle contraction using electrical impulses that directly stimulate your motor neurons HYPOXIA, RESISTED & RESTRICTED BREATHING Swim Resisted Breathing Sets: Get a front-mounted Swim Snorkel, and then add a CardioCap to restrict the amount of air you get through the snorkel opening. Breathe every 5 or 7 strokes instead of every l or 2 strokes to practice restricted breathing. Finally, go climb a mountain or crawl into an altitude tent to experience hypoxic training. You can also use an altitude training mask. Heat Cold Thermogenesis Results in better blood flow distribution and better ability to tolerate extremes of heat during workouts and races Try using There are a saunas & multitude of performance benefits derived from frequent steam rooms. exposure to cold temperature, cold water immersion, cold showers, cold-hot contrast showers, or use of body cooling gear. ISOMETRICS & SUPERSLOW TRAINING Compression Gear Involves a muscle contraction without any visible movement in the angle of the joint. Enhances circulation and helps to speed muscle Example: recovery Wall sits. post-exercise. MUSIC, SOUND & FREQUENCIES • Research shows speeding up music increases how far cyclists rode, and When you lower the brain wave frequency to an alpha state, you can put yourself in an ideal condition to focus better, learn new information, perform more elaborate tasks, learn languages, analyze complex situations and even be in what sports psychologists call "The Zone," which is a state of improved focus and performance in athletic competitions or exercise. Part of this is because the slightly decreased electrical activity in the brain can lead to significant increases in feel-good brain chemicals like endorphins, noroepinephrine and dopamine how hard and how fast they pedaled. Slowing down the music had just the opposite effect. • Take advantage of the power of music to enhance your endurance training: -Do music intervals. -Use music sparingly. "Brainwave Entrainment" -Use music for the warm-up. can help you achieve an alpha state. MOUTHPIECES VIBRATION PLATFORMS GREASING THE GROOVE Wearing a mouth- piece during By performing a Whole Body Vibration (WBV) therapy can stimulate exercise leads to movement taking in 29% more your hormonal, cardiovascular, lymphatic, and nervous systems simultaneously. frequently, your oxygen, while expelling 21% more neuromuscular system becomes more proficient at allowing your body, carbon dioxide. Whenever you train or compete, your -Detoxify and strengthen the immune system your nerves and your muscles to work in sync to natural reaction is to clench your jaw, which is part of the fight or flight hard-wiring in your brain. By shoving a mouthpiece (or a leather strap) into your mouth, you maintain spacing between your teeth perform that movement more -Help regain muscle strength and bone density efficiently. Over time the movement becomes more -Reduce recovery natural and more time economical for your body to perform. -Stimulate healthier brain func- and counteract the tion negative effects of clenching. View Full Articles at http://bit.ly/1OItmjG: Part 1 http://bit.ly/1136Btl: Part 2 bengreenfieldfitness.com Aluuluuluulumls