What is work capacity, and how do you increase it ? Mel Siff defined work capacity as the general ability of the body as a machine to produce work of different intensity and duration using the appropriate energy systems of the body. its an essential component of General Physical Preparedness. GPP serves as a base to build every sport specific skill off of, the wider and sturdier the base is the higher the pyramid will be. For field games, work capacity will help you develop your game fitness, and get more out of your training sessions, since not only will you get tired a lot less easily, but you will be able to recover a lot faster in between sessions. Less Fatigue + Faster Recovery = Less Injuries, More Gains, Better Training Sessions, And better Performances. so how do you go about improving work capacity. Ill give you my favourite option where everyone should start. Show & Go Circuits This is a type of training I have the UoB Bulls do. theres three ways to do these, pick a Lower body Compound move, upper body push and pull and perform in the circuit style for low to moderate repetitions. The second is to combine a lower and upper compound move followed by an explosive move e.g. Front Squat, Row, Broad jump. The third and one of the best if you want power, is to combine 3 similar movements that all have different speeds e.g. a heavy squat, weighted jump squats, then a unweighted jump or sprint. If you combined two of these circuits into a whole body workout youll be amazed at how much better your work capacity is after youve adapted to this style of training!
Posted on: Fri, 29 Nov 2013 17:01:14 +0000