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Anaerobic Conditioning for Athletes

by Editor


This article comes to you from our friends at the EZIA Human Performance Lab in San Diego. It's a great way to measure your anaerobic fitness for motocross. If you live anywhere near Southern California and want to take your fitness to the next level, I highly encourage you to check these guys out. You can thank me later! - Virtual Trainer

Anaerobic Conditioning for Athletes
300 yard Shuttle Variations
Reprinted with permission: EZIA Human Performance

Mark off a distance of 25 yards with two cones. You’ll need someone to signal “go” and time you with a stopwatch. Sprint 25 yards to the first cone and touch the cone with your hand, quickly turning around to run back 25 yards to the starting point. Complete that a total of six times to equal 300 yards. Your timer should stop the clock when you finish running through the starting point the sixth time. Be sure to do a proper dynamic warm up before your time trial.

To measure the quality of your current conditioning level, run the 300 yard shuttle again, three minutes after completing your first 300 yard shuttle. If your two times have a large differentiation between them, your body struggles to perform when lactic acid forms in the blood. When your times become similar, you are on the right track to be being able to perform at a CONSISTENT high level. Average the two times together to get your score.

Try these workouts to improve your time:

250 yard shuttle (down & back 5 times)
5×250 yds with 2:00 min. rest between each one

200 yard shuttle (down & back 4 times)
6×200 yds with 1:30 min rest between each one

150 yard shuttle (down & back 3 times)
8×150 yds with 1:00 min rest between each one

The 300 yard shuttle is a great test for athletes because it measures how well they can sprint and change directions when the body creates lactic acid from working hard. Please note, the quicker you are able to run the 300, the harder it will be to shave off time…

Stop jogging and give this a try!

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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  1. Gravatar
    josh April 22, 2013 at 10:54 am

    I try stretch my lower back to the best of my abilities before a race or going out to practice, and after, my lower back is still sore, do you know of any really good stretches for the lower back?

  2. Gravatar
    Riley April 30, 2013 at 3:17 pm

    Josh, I used to have the same problem. And I was always skeptical about doing back workouts like back extensions because I thought it would make me hurt worse. But ever since I started exercising my back it has become much stronger and I don't have any more back pain. I'm no expert by any means, but that might help.

  3. Gravatar
    Mike April 30, 2013 at 8:17 pm

    Josh, I'm also no training expert but was a chronic low back pain sufferer... The biggest thing that helped me and got me from hoping to ride again one day to actually riding again without pain or the fear of pain was stretching my upper quads and glutes. Those muscle groups have a HUGE impact on low back pain. Keep them loose and they will put less compression on your lower back allowing it to open up and free up. I haven't even thought of my lower back pain in almost a year come to think of it and I ride every week, whereas before my back was a wreck every couple of week or two and I wasn't riding. FWIW...

  4. Gravatar
    Racer X Virtual Trainer May 01, 2013 at 10:43 am

    Josh - I have suffered from lower back pain for most of my life. I have really found some great improvement by incorporating a "yoga-like" form of exercise, called Foundation Training. Give it a try.

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