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Cheap and dirty way to condition for any sport, a thread:
1. Look at the high intensity skills/interactions that is most fatiguing, frequent or consequential in the sport. This is the stuff that is making you tired, not the low intensity stuff in between
1. Look at the high intensity skills/interactions that is most fatiguing, frequent or consequential in the sport. This is the stuff that is making you tired, not the low intensity stuff in between
2. Watch as much film as you can with a stop watch. How long does each high intensity action last?
3. Watch the same film and now record how much time elapses between the high intensity actions?
4. How many high intensity actions do they have to repeat before they get a significant break and recovery like a stoppage, media or official time out, player interchange etc?
5. Roughly how many times are these "shifts" repeated in a game/fight?
6. Go away and perform those high intensity actions with 100% output and complete recovery. Gradually accumulate the number of efforts weekly until you're able to perform a games worth of high intensity bouts plus a margin of error (say 1SD).
7. Take those same efforts and break them into average game shift/drive/fight round values. Now progressively reduce the rest between high intensity efforts weekly until you match and then exceed the density of game activity plus another margin of error (again say 1SD)
8. Now concentrate on either progeessively extending the duration of efforts or the number of efforts per drive/shift/round until you arrive at a theoretical worst case scenario for your sport (consult your film)
9. Try to work for at least a game/fight's worth of activity at least once in the prep to give them a taste (bleed on the training field, laugh on the battle field)
10. Taper- drop the volume, keep the intensity, revert back to a typical case rather than worst case scenario. Now go play.
