Portland Personal Trainer | HIIT For Football Players | Power & Aerobic

High Intensity Interval Training or HIIT for Football Players

  • High intensity interval training (HIIT) has become a popular conditioning method. Please see our previous blog posts that describe HIIT in detail. But with Football you need a unique combination of both anaerobic and aerobic capabilities. At our Portland personal trainer studio, our personal trainers can help train individuals with these types of exercise workouts. The key movements he states, are to mimic exact movements and reactions of what is going to happen, sustain those movements in a training setting for a longer duration, and see the results on the playing field. By training hard in the studio, the field should be less challenging when it comes to sustaining that high level of intensity that is going to be demanded from a football players body. 
  • Energy comes from different sources depending on length and intensity of movement. Each major energy system is activated when movement begins, but some more than others depending on the nature of the work. The traditional breakdown between energy systems is:
    • Aerobic - long duration (typically longer than 3 minutes), moderate intensity exercise fueled by oxygen
    • Anaerobic - short duration, maximal effort activity fueled by stored energy
    However, this split doesn't explain enough, because the anaerobic system is further broken down into two parts
    • Alactic Anaerobic - short-term energy (10-15 seconds).
    • Lactic Anaerobic - mid-term energy (60-90 seconds),
    For approximately the first 15 seconds, the alactic anaerobic system is pumping hard. Beyond this point, if intensity remains high, the lactic anaerobic pathway becomes the main energy producer. This is what causes the burning sensation in muscles, and it is the primary energy system behind HIIT training. If you keep going, the aerobic system begins to take over.So, calling something "anaerobic" isn't specific enough. Throwing a football is anaerobic. So is performing as many plyometric squat jumps as possible in sixty seconds. But there is differences!

    Capacity and Power

    A single bout of explosive effort—like a 100-meter sprint—followed by a long period of rest is based on alactic anaerobic power. It's a one-and-done quick effort kind of deal. However, football players require repeated sprints and efforts over extended periods of time with intermittent rest.Football players are faced with unique demands. They need high-end power and the ability to sustain it over the length of a game. For example, a pitcher with amazing alactic power might throw 100 plus on the radar gun, but his speed will quickly decrease if he doesn't have capacity. That is why certain types of training techniques need to be used in order to get the body conditioned to go hard for a certain duration, rest and then go hard again at the same level of intensity without losing momentum. 

    Importance of Aerobic Training

    If you truly want to condition for your football, you need to train both the Alactic and Aerobic systems. This will dramatically improve recovery between plays.

    How to Develop the Aerobic System

    Distance running is a form of aerobic training, but not all aerobic training is distance running. Whether it's running, calisthenics, jumping rope or circuit training, aerobic conditioning occurs when the heart rate hovers between 130 and 150 beats per minute.One of the best forms of aerobic training is tempo runs. Instead of sprinting at max speed, jog at 60 to 70 percent of your max until your heart rate reaches the upper aerobic threshold. Rest until your heart rate returns to the lower end of the threshold, and repeat.

    Sample Program

    Day 1: Alactic Power
    • 40-yard sprints with 2-3 minutes of rest between reps
    • Perform until you start slowing down. Specifically, there should be no more than a 10 percent drop in speed.
    Day 2: Aerobic Capacity
    • With twenty minutes on a clock, begin a relaxed and loose jog type of motion
    • Maintain speed until you start breathing heavily, then slow down to a walk, but don't come to a complete stop (blood pooling effects in lower extremities: important when cooling down)
    • When you feel almost recovered (not completely recovered), jog again
    • Ebb and flow between 50 to 70 percent of your max effort, and never let your heart rate fall out of the 120 to 150 range.
The Art of Personal Training by Kisar Dhillon107 SE Washington Street, Suite 137Portland, Oregon 97214503-953-0241