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flight_90
06-02-2007, 11:49 PM
im just wondering if doing intervals 3x a week (jog/sprint) will increase my aerobic system... so not only i get faster but i can last a whole 32min high intensity basketball game! ?

Environ
06-03-2007, 05:59 AM
yes, it will improve your cardiovascular system. While it is beneficial for basketball too, remember that basketball is much more of a 'lateral' game (i.e. sideways movement) than a 'sprint' game, so court work is also essential.

farzamk
06-03-2007, 06:31 AM
Interval training improves the anaerobic system which is what basketball/football/soccer etc. players need. Also it will not really improve maximum speed. Better to change around and add 10-50m sprints. Also you need to be doing a lot of agility drills and 10m sprints to develop acceleration/agility/quickness.

flight_90
06-03-2007, 11:12 AM
i was thinkin jog 150m then sprint 50m then jog 150m then sprint 50m... do as many laps as possible and then finally be able to do 100m sprint then 100m jog... as I saw one guy do he was really fit did like 10+ laps of 100m sprint then 100m jog (400m meter track)

RaferAlston26
06-03-2007, 01:58 PM
i was thinkin jog 150m then sprint 50m then jog 150m then sprint 50m... do as many laps as possible and then finally be able to do 100m sprint then 100m jog... as I saw one guy do he was really fit did like 10+ laps of 100m sprint then 100m jog (400m meter track)

From what I've read, to increase speed you want to do under 60-50m sprints. If you're doing HIIT (high intensity interval training), then you want to keep it more time based then distance based. From what I've read, the best interval sets for maximum VO2 max increase is 30 second sprint, 2 minute light jog/walk.

flight_90
06-03-2007, 05:03 PM
well how about

day 1

some plyometrics

then

30second sprint - 2min jog x as much as i can


day 2

plyometrics

then

30second sprint - 2min jog x as much as i can


day 3

sprint trainning 50m sprint walk back and so on...

along with weights 2twice a week day 1 and day 2

RaferAlston26
06-03-2007, 09:59 PM
Yeah, sounds fine. HIIT you'll want to keep a minimum of 6 intervals and a maximum of 10.

SFreppinitbig
06-04-2007, 04:29 PM
depends how in shape you are, i just started up again so i do 12 intervals of 20-25 seconds, then walk for 40-45 seconds.