Spindel Sports Academy

Before you begin your workout program, you have to understand the types of training and progression so you can maximize your results and avoid injury.  There are four stages of progression and each stage corresponds to the type of activity you are engaged in.
 
The first stage of training is called LSD.  It stands for long-slow-distance.  This stage allows you to work at 80% of your maximum heart rate or 70% of V02.  The training distance should be longer than the actual competition distance or at least as long as 30 minutes.  The physiological benefits are enhanced cardiovascular, improved mitochondrial energy production and oxidative capacity of the skeletal muscle and increased utilization of fat as a fuel.  During the LSD training stage, you are using a lower intensity than the intensity used during competition. 
 
The second stage of training is called FARTLEK.  Many trainers refer to this stage as run-play.  This stage allows you to work at varying levels of your maximum heart rate.  Fartlek running involves easy running (70% V02 max) combined with hill or short, fast bursts of speed running (85-90% V02 max) for short periods of time.  This stage of training challenges all systems of your body.  Fartlek will increase your V02 max along with an increase in lactate threshold while improving your running economy and fuel utilization.  Again, it is a great way to train because you are running and playing at different speeds.
 
The third stage of training is called INTERVAL.  During the interval stage, you work close to your V02 max. The workouts should last for 3-5 minutes and can be as short as 30 seconds.  The rest interval should be close to equal the work interval, keeping the work-rest ratio at 1:1.  Interval training allows you to work for a greater amount of time than you could during a single exercise session at a continuous high intensity.  Be careful not to train in this stage until you have developed a good base of aerobic training and muscular fitness.  Interval training is very stressful and should only be performed sparingly.  Benefits of this stage are an increase in V02 max and enhanced anaerobic metabolism. 
 
The fourth stage of training is called SPORT-SPECIFIC.  This stage allows you to replicate movements common in a given sport.  Another important consideration in this stage is specificity of movement speed.  Strengthening exercises are velocity specific. 
The speed at which an athlete trains is directly related to the speed at which strength increases.  Some examples of velocity specific exercises are isokinetic, plyometric and speed training.