Here are some good muscular endurance training methods. While training for strength and power is all about maximal effort but long rests and very little lactic acid (so no pain!), muscular endurance training is more about higher volumes of work and continuing despite the protestations of your muscles. This type of training is tough – both mentally and physically. This protocol trains your body to delay the onset of lactic acid, tolerate its effects, and then remove it faster. Muscular endurance is developed best by performing multiple bouts of high-intensity training with very brief rests. The attack lasts almost 4 mins involving 32 phases of play. Here is an example of the importance of endurance in an attack against very determined opposition. Such sustained effort leaves your muscles burning, and your heart pounding, but you have to keep at it despite being exhausted. Needless to say, the team who can continue to keep on playing with the most intensity is most likely to win.įor example, you might have possession of the ball on the five-meter line and, with only minutes of the match remaining, keep attacking the try line, pouring unrelenting pressure on the opposition to secure a final Try. However, in rugby, you don’t get to rest when you want – if the ball is in play, you have to keep on rucking, mauling, tackling and sprinting despite the obvious fatigue. Once you stop, your heart and breathing rate, which were already elevated in an unsuccessful attempt to get enough oxygen to your working muscles, will remain elevated to repay what is often called “oxygen debt.” After a rest, lactic acid levels will fall, and you’ll be ready to sprint again. However, if you pick up the pace and start to sprint, lactic acid accumulates faster than it can be cleared away which initially causes pain and will ultimately lead to a significant drop off in performance and probably necessitate that the activity stops so you can rest. While lactic acid, the stuff that makes your muscles burn, IS produced, it is produced in tiny amounts and is quickly removed by all that oxygen. ![]() jogging, your muscles receive lots of oxygen which ensures they can keep working without undue fatigue. In short, it’s when you’re working so hard that your heart and lungs cannot keep up with the demands of your muscles.Īt low levels of exercise intensity, e.g. Muscular endurance is the ability to perform a high volume of intense activity without the benefit of adequate oxygen. But to have that kind of confidence, rugby players need to possess an exceptional amount of muscular endurance. In short, everything in the first 70 mins is just leading up to the final showdown. ![]() Current captain Kieran Read has been quoting as saying that the team trains for the last 10mins of each game.
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