Now that you've established your ADVANTAGE™ Maximal Aerobic Speed (AMAS), let's look at the exercise regime you can put in place to improve your fitness, for your refereeing, and your Yo-Yo test score.
Here are 5 simple training exercises anyone can do. The key is to combine parts of the workouts to total 30-45 minutes of working out, excluding your warm-up and warm-down. 3 sessions a week is sufficient.
ADVANTAGE™ LONG INTERVAL (ALI)
ALI training includes volume and intensity. It sets a great base especially as you are developing your fitness. High intensity work exceeds 85% of your AMAS which is considered to be your anaerobic threshold or critical speed. It is a great way to establish your fitness base, but also helps athletes up to elite level to improve their aerobic power.
The work recovery ratio is 3:2. Each workout should be included on separate days and can be combined with other workouts. You can run this training on the road, on a field, or on a track.
EXAMPLE: Your AMAS is 4
ALI Workout Day 1: 6 sets of 3 minute runs of 600m. Rest for 2 minutes between each set. Workout time is 30 minutes.
ALI Workout Day 2: 5 sets of 2 minute runs of 400m. Rest for 80 seconds between each set. Workout time is 20 minutes.
ALI Workout Day 3: 4 sets of 90 second runs of 325m. Rest for 60 seconds between each set. Workout time is 10 minutes.
ADVANTAGE™ GRID (AG)
AG training is running shuttles in a rectangle. Each side (shuttle) is run for 15s. The long side is 100% AMAS, the short side is 70% AMAS. After each 70% AMAS side, you should come to a stop, before continuing on the next long shuttle at exactly 30s. The reason for the stop is to avoid speeding up during the 70% sides as it will then only evolve into an anaerobic threshold exercise. You run for 5 minutes total which equates to 5 rectangles. If you feel the you are capable of more, you can increase from 5 minutes of running by adding additional laps of 1 minute.
The work recovery ratio is 5:3. The workout should be combined with other workouts. Best to workout on a field or track.
EXAMPLE: Your AMAS is 4
AG Workout: 4 sets of 5 minute runs of 15s shuttles on the rectangle.
Long side at 100% AMAS = 55m. Immediately turn and run the short side at 70% AMAS = 40m. Be sure to come to a stop, before running the next long side at 100% AMAS = 55m, and then complete the rectangle at 70% AMAS = 40m. Continue for 5 minutes which is 5 total rectangle laps. Rest for 3 minutes between each set. Workout time is 30 minutes.
ADVANTAGE™ 15s
A15S is easy to set up, but it is tough as you are operating at 120% AMAS. The workout consists of measuring your distance at 120% AMAS that you should cover in 15s. You run for 15s, recover for 15s, and run back for 15s, and continue for a total of 5 minutes. Rest for 2 minutes and repeat.
The work recovery ratio is 1:1. The workout should be combined with other workouts. Best to workout on a field or track.
EXAMPLE: Your AMAS is 4
A15S Workout: 2 sets of 5 minute runs of 15s shuttles back and forth, rest and recovery for 15s between each shuttle.
Continue for a total of 5 minutes.
Rest for 2 minutes and repeat.
Each shuttle is 65m.
Total workout time is 15 minutes.
ADVANTAGE™ TABATA
This is a modification of the Tabata, and the difference between it and the A15S workout is that the recovery ratio is 2:1, which has a pronounced effect on fatigue and recovery. You run at 120% AMAS, four shuttles in 20 seconds, recover for 10 seconds and repeat for a total of 5 minutes. Rest for 2 minutes and repeat.
The workout should be combined with other workouts. Best to workout on a field, track or court. It is important to measure the distance accurately - you may be surprised at the difference a meter or two can make.
EXAMPLE: Your AMAS is 4
AT Workout: 2 sets of 5 minute runs of 4 shuttles in 20s, rest and recovery for 10s and repeat for a total of 8 x 4 shuttles = 32 shuttles total in 5 minutes.
Each shuttle is 19m = 76m total for the 4 shuttles and 640m.
Rest for 2 minutes and repeat.
Total workout time is 15 minutes.
ADVANTAGE™ ALTERNATE TABATA
The goal is to add variation to the training to disrupt running patterns and recovery strategies. The recovery ratio is 2:1. You run at 100% AMAS, three shuttles of different lengths, back and forth. Shuttle one is 10s, two is 15s and three is 20s. After a run set of three shuttles you rest for 15s. The goal is to vary the order of the shuttles. The first run set may be shuttle order three, one two. Run set 2 order two, three, one. Keep adjusting the order, and repeat for a total of 5 sets. Rest for 2 minutes and repeat.
The work recovery ratio is 3:1. The workout should be combined with other workouts. Best to workout on a field or court.
EXAMPLE: Your AMAS is 4
AAT Workout: 2 sets of 5 run sets of three shuttles per set.
Remember to alter the order of the shuttles in each of the 5 run sets.
Each run set is 1 minute long: 45s for the three shuttles and 15s recovery.
After 5 run sets, recover for 2 minutes and repeat.
Shuttle lengths are: One - 18m (10s) / Two - 27m (15s) / Three - 37m (20s)
Total workout time is 15 minutes.