I’ve been reading this forum for a while and I’ve read charlie’s book, and I’ve formed fairly definite opinions on how to train, but I still have some questions. First of all, my sport is ultimate frisbee, and for those of you who aren’t familiar with it, I think it’s unique because of the amount of sprinting you do. It’s got the endurance aspect of soccer, but I feel like in soccer (I may be wrong, I’ve never really played competitively) there are a lot of times when you need to be just jogging around. With ultimate, about 95% of the time you need to be sprinting at 100% intensity. Of course, unlike soccer, the points are fairly quick, so you’ll play 2 points, then sub out for 2, then go back in. So I guess it’s kind of like hockey, where you go in and go totally crazy and then come out.
My question is, what is the best way to train for this kind of endurance? The standard way of thinking in the sport is to run windsprints. Of course, people who play ultimate have no knowledge of any of the things I’ve learned on this forum, so I’m often at odds with them on how to train. For example, I’m trying out for a team, so I went to their practice saturday. We ran some cutting drills, scrimmaged for a while, then when everyone was totally beat and dehydrated from running and playing, we did wind sprints at the end. We did 4 80 yard sprints with about 30 seconds rest in between. The first two were done at 75 and 85 % intensity, then the second two at 100%. The next week we’ll probably do 3 at 100%, and keep adding another one each week.
Now according to what I’ve learned, we should be doing the sprints first thing in the practice, because they place the greatest demand on the CNS, right? But should we even be doing them at all, considering during the scrimmage we’re doing a whole bunch of 30,40,50 and even 80 yard sprints at max intensity already? I would think that the best way to build endurance would be to do tempo runs on off days, 300 and 400 meters. I feel like if we all could do 10 or so 400’s with 30-60 seconds rest in between at 75% intensity, we’d be in pretty damn good shape, endurance wise. But I can’t help feeling that doing 100% intensity back to back like that would make me get in really good shape. Of course, it could also lead to injury, I’m sure. I should make clear that we aren’t really trying to work on speed, we just want to be able to sprint longer than the other teams can, be in better shape.
I’d really appreciate any comments from the forum on this. The sprinting at the end thing really is universal in the sport. I play in a summer league twice a week, and all the teams run sprints after the game. Last year I partially tore a hammy muscle doing them, so I never do them, but I always feel like I’m a wuss, like people don’t respect me. And of course you want to run them as fast as you can so show everyone how fast you are. My problem is that I’m less experienced in ultimate than the people on the team, but I feel like I have a lot more knowledge about training (thanks to you guys!). I’d just like some people to back me up before I suggest any changes to the program. Thanks!