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Best way to increase stamina/endurance?

rennavate

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I'm a soccer player, but I've always lacked fitness. I've always been able to manage with my technical skill and head for the game, but if I was actually in shape I think I could be deadly.

So what's the best way to increase physical stamina, so I get tired less, am able to run longer before tiring. Is interval training "” i.e. jogging with sprint intervals "” or simply jogging for a certain length of time the best route?
 

bbaquiran

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Barbell complexes and/or kettlebell swings.
 

Scrumhalf

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How many days do you play soccer? You need to do both longer runs at lower intensity simply to get the endurance and shorter interval training to get the short bursts of energy you will need. I would add two days of long runs at say 60-70% of max heart rate, say 60 min or so, and one day of conditioning which could be intervals and/or some kind of GPP conditioning like a circuit of burpees/mountain climbers/grasshoppers/jumping jacks, etc. Also, you can do a shuttle drill on your soccer field - great conditioning workout.
 

Pinhas

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Suicides and HIIT training
 

slack tide

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Intense StairMaster workouts.

Don't hold the handle bars.
 

HgaleK

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Originally Posted by gfreeman
I'm a soccer player, but I've always lacked fitness. I've always been able to manage with my technical skill and head for the game, but if I was actually in shape I think I could be deadly. So what's the best way to increase physical stamina, so I get tired less, am able to run longer before tiring. Is interval training — i.e. jogging with sprint intervals — or simply jogging for a certain length of time the best route?
Define stamina. Are you going to be operating at aerobic or anaerobic levels most of the time? Interval training will work just fine for you for a little while, but it's highly misunderstood (hence the majority of these replies).
I would add two days at 60-70% of max heart rate, say 60-90 min or so
^Good stuff If you're are going to do interval training, make it directed toward to your goals. Unless you're looking to build your physique in general, sprints will provide superior results to barbell complexes for soccer. Also, make your training functional. All that matters is your heart rate, as your breathing will fix itself as you work out (this can make aerobic work feel really pointless at times, though). Instead of a long run or sprints, do drills at your necessary heart rate.
 

rennavate

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Originally Posted by HgaleK
Define stamina. Are you going to be operating at aerobic or anaerobic levels most of the time? Interval training will work just fine for you for a little while, but it's highly misunderstood (hence the majority of these replies).
It's mostly aerobic, with a little anaerobic thrown in, I guess, when I'm jostling for the ball and need to be strong.
Originally Posted by HgaleK
If you're are going to do interval training, make it directed toward to your goals. Unless you're looking to build your physique in general, sprints will provide superior results to barbell complexes for soccer.
I've always worked out inconsistently over the last few years, with the goal being to build my physique. I do want to do that, too. I have a pretty good weight routine down, it's just a matter of not slacking. I know less about running and that kind of fitness.
Originally Posted by HgaleK
Also, make your training functional. All that matters is your heart rate, as your breathing will fix itself as you work out (this can make aerobic work feel really pointless at times, though). Instead of a long run or sprints, do drills at your necessary heart rate.
Last night I ran for 20 minutes and then biked for 20 minutes, and in a few days I'll increase that to 25 minutes running and 25 on the bike, then increase by five again after a few session/week or two. I've sometimes incorporated sprints into the running and biking, taking "breaks" (running/biking back at regular speed) before sprinting for 30 seconds or whatever.
 

HgaleK

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I guess the biggest thing to consider here before moving forward is where you're starting at. Do your know your resting heart rate? Any idea what your fastest mile is?

The main idea behind aerobic training to increase the size of your left ventricle. Between 60 and 70% max heartrate is supposed to get largest "stroke" per beat. Essentially the goal is to maintain this maximum chamber volume for a long period of time. This is why knowing and maintaining your ideal heart rate is more important than simply busting ass. Once your heart starts pounding your start thickening the muscle walls, but stroke volume isn't maximized.
 

2balls

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Have you ever tried creatine? There are a lot of supplements out there nowadays that can help you achieve your goals.
 

Kai

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Originally Posted by slack tide
Intense StairMaster workouts.

Don't hold the handle bars.



+1

Go full blast for 4 minutes, low intensity for 1 minute. Do this for an hour.

You'll definitely build stamina.
 

Rambo

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Originally Posted by Kai
+1 Go full blast for 4 minutes, low intensity for 1 minute. Do this for an hour. You'll definitely build stamina.
An hour? Good lord. I think I'd have a stroke after 20 minutes of sprinting up a stairmaster machine.
 

tjcam

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One day a week add either sprint intervals or if you have the option hill runs. On the weekend, do a longer run than usual (i.e. if you're running 3 miles on average, add a five mile run on the weekend and you can increase the distance on this day to whatever makes you comfortable). That should help you see gains in both speed and endurance within a few weeks.
 

phreak

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Soccer specifically, I have never played the first game in 'game shape', the only way to get there is to play, and play a lot.

a combination of 25-35 mins of running, sprints, and lunges is my recommendation though
 

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