Anaerobic Training - STEPS TO SUCCESS

Anaerobic training can be accomplished in a number of ways. The ability to change direction quickly is essential in the fast-paced game of badminton. Short sprints and shuttle runs requiring a reach, touch, and change of direction are very good for improving speed of move- ment. A recent study determined that during a badminton match, the shuttle is actually in play approximately 50 percent of the time. This indicates that badminton is an intermittent activity with short bursts of activity followed by periods of inactivity, such as walking around, taking deep breaths, and changing courts. Even though play is supposed to be continuous, there is a lot of inactivity between points.

Interval training duplicates this type of discon- tinuous activity. Interval training usually involves running intervals with fast runs or sprints followed by periods of relief or rest. Most research indicates these intervals are best accomplished with a ratio of 1:2, work versus rest. In other words, run a minute and then rest two. Other forms of interval training might involve uphill running, downhill running, or running steps (bleachers or stairwell). Another example per- tains to running laps around an oval track, in which one might run or sprint the straight-aways and walk or jog the curves.

Tables 11.1, 11.2, and 11.3 outline three treadmill workouts that use anaerobic interval training. Before beginning the anaerobic interval training program on the treadmill, warm up and stretch for 5 to 10 minutes. Perform calisthenics along with active and passive stretching to warm up the body and prevent injury. Record your training heart rate at the beginning of each exercise bout, at the end of each bout within 15 seconds after, and approximately 30 seconds before beginning the next bout. Your heart rate should recover or come down to approximately 100 beats per minute (bpm) or less at the end of each rest period and prior to the next exercise bout. If your recovery heart rate remains above 120 bpm following the 2-minute rest period, take a slightly longer rest period of 2.5 to 3 minutes.

Table 11. 1 Treadmill Workout for Well-Conditioned Female and Moderately Conditioned Male Athletes

Activity Duration Speed Rest interval

Walk 3 minutes 3.0 mph (4.8 km/h) None

Run 7-minute mile (1.6 km) 8.5 mph (13.7 km/h) 2 minutes

Run 3.5-minute half mile (0.8 km) 8.5 mph (13.7 km/h) 2 minutes

Run 1 minute 9.0 mph (14.5 km/h) 2 minutes

Run 1 minute 10.0 mph (16.1 km/h) 2 minutes

Run 1 minute 11.0 mph (17.7 km/h) 2 minutes

Run* 1 minute 12.0 mph (19.3 km/h) 2 minutes

<tfn>* The last three runs (1 minute at 12.0 mph [19.3 km/h])are optional or may be added as your fitness level increases.

Table 11. 2 Treadmill Workout for Highly-Conditioned Female and Well-Conditioned Male Athletes

Activity Duration Speed Rest interval

Walk 3 minutes 3.0 mph (4.8 km/h) None

Run 7-minute mile (1.6 km) 8.5 mph (13.7 km/h) 2 minutes

Run 3.5-minute half mile (0.8 km) 8.5 mph (13.7 km/h) 2 minutes

Run 1 minute 9.0 mph (14.5 km/h) 2 minutes

Run 1 minute 10.0 mph (16.1 km/h) 2 minutes

Run 1 minute 11.0 mph (17.7 km/h) 2 minutes

Run* 1 minute 12.0 mph (19.3 km/h) 2 minutes

* The last three runs (1 minute at 12.0 mph [19.3 km/h])are optional or may be added as your fitness level increases.

Table 11.3 Treadmill Workout for Extremely Well-Conditioned Female Elite Athletes and Highly Conditioned Male Athletes

Activity Duration Speed Rest interval

Walk 3 minutes 3.0 mph (4.8 km/h) None

Run 5.5-minute mile (1.6 km) 11.0 mph (17.7 km/h) 2 minutes

Run 2.75-minute half mile (0.8 km) 11.0 mph (17.7 km/h) 2 minutes

Run 1 minute 12.0 mph (19.3 km/h) 2 minutes

Run 1 minute 13.0 mph (20.1 km/h) 2 minutes

Run 1 minute 14.0 mph (22.4 km/h) 2 minutes

Run* 1 minute 15.0 mph (24.1 km/h) 2 minutes

* The last three runs (1 minute at 15.0 mph [24.1 km/h]) are optional or may be added as your fitness level increases.

The entire running program is performed at 0 degrees elevation unless the treadmill has a limit on its maximum speed. If the treadmill cannot go more than 10 miles per hour (16.1 km/h), leave the speed at 10 miles per hour and increase the elevation by 1 degree for each suggested increase in speed beyond 10 miles per hour. For example, the interval at 11 miles per hour (17.7 km/h) would be performed at 10 miles per hour but at 1 degree of elevation. The 12-mile-per-hour (19.3 km/h) intervals would be performed at 10 miles per hour but at 2 degrees of elevation. For rest intervals, reduce the speed of the treadmill to 3.0 miles per hour (4.8 km/h) and walk for the duration of the rest interval.

These treadmill programs are for well-conditioned athletes. The beginning badminton player may be interested in playing at the recreational level only. Therefore, no minimum level of conditioning would be needed in order to play recreationally. But if you are interested in advancing beyond the level of recreational player, you must be able to run or jog a mile in 10 minutes or less. See table 11.4 for sample

training programs for beginning, intermediate, and advanced badminton players.

Each of the suggested programs should be followed by at least a 5-minute cool-down walk on the treadmill at 3 miles per hour (4.8 km/h) and 0 elevation. Your heart rate should be down to approximately 90 beats per minute or less at the end of the cool-down period.

Circuit training involves a series of exercises or stations, each one working a specific part of the body spread out over a course or circuit.

At each station, the athlete performs a given exercise, then walks, jogs, or runs to the next station, where another exercise is performed.

The objective is to complete the circuit in a set time (target time) or work for a specific time period at each station (30 seconds, for example).

Another consideration is to have several levels of exercises at each station. When the athlete completes the circuit on the first level under the target time, he or she advances to the next level, which may simply be an increased number of repetitions. The target time remains the same. A circuit-training program potentially

Conditioning

offers a combination of strength, endurance, flexibility, agility, and cardiorespiratory endurance. Table 11.4 describes three sample circuit training programs for beginning, intermediate, and advanced badminton players who do not have access to a treadmill. They each include an optional weight-training program as well.

Overspeed training deals with the principle of overload in the area of speed training. This type of training requires someone to go faster

than he or she normally can. An excellent way to accomplish this is with a motorized treadmill;

set the pace faster than you normally can run.

For example, you might not be able to run a 4-minute mile, but you can probably run a 4- minute-mile pace for 30 seconds or possibly 1 minute. Increasing the elevation of the treadmill requires you to exaggerate your knee lift to generate more power. Swinging a tennis racket or swinging a badminton racket underwater

Table 11.4 Sample Circuit-Training Programs for Beginner, Intermediate, and Advanced Players

Beginner:

three days per week

Intermediate:

four or five days per week

Advanced:

six or seven days per week Calisthenics Perform the following:

• 10 side-straddle hops or jumping jacks

• 25 bent-knee curl-ups • 10 opposite toe touches • 10 push-ups

Perform the following:

• 15 side-straddle hops or jumping jacks

• 50 bent-knee curl-ups • 15 opposite toe touches • 15 push-ups

Perform the following:

• 25 side-straddle hops or jumping jacks

• 100 bent-knee curl-ups • 25 opposite toe touches • 25 push-ups

Aerobic • Walk or jog continuously from .5 to 1.0 mile (.8-1.6 km) at an 8- to 10-minute- mile pace

• Perform 100 rope jumps continuously or in 2 sets of 50 repetitions each

• Jog or run continuously for 1 to 3 miles (1.6-4.8 km) at a 7.5- to 8-minute-mile pace

• Perform 250 rope jumps continuously or in 5 sets of 50 repetitions each

• Run continuously for 3 to 5 miles (4.8-8.0 km) at a 6- to 7-minute-mile pace • Perform 500 rope jumps

continuously or in 5 sets of 100 repetitions each

Anaerobic • Perform 1 minute of continuous hitting against a flat wall (wall rally) ⫻ 5 sets for a total of 5 minutes

• Run five 25-yard sprints or 10 shuttle runs the length of the court

• Shuffle or slide from sideline to sideline 20 times, touching the doubles sideline with the outside hand each time (can be done in 2 sets of 10 repetitions each)

• Perform 1 minute of continuous wall rally ⫻ 10 sets for a total of 10 minutes • Run five 50-yard sprints or

15 shuttle runs the length of the court

• Shuffle or slide from sideline to sideline 30 times, touching the doubles sideline with the outside hand each time (can be done in 3 sets of 10 repetitions each)

• Perform 1 minute of continuous wall rally ⫻ 15 sets for a total of 15 minutes • Run ten 50-yard sprints or

15 shuttle runs the length of the court

• Shuffle or slide from sideline to sideline 50 times, touching the doubles sideline with the outside hand each time (can be done in 5 sets of 10 repetitions each)

Weight training Perform the following at 50 percent of maximal strength for 8 to 12 repetitions:

• Triceps extension • Bench press • Biceps curl • Lateral arm lift • Squat

• Leg or knee extension • Wrist roll

• Rat curl

Perform the following at 60 percent of maximal strength for 8 to 12 repetitions:

• Triceps extension • Bench press • Biceps curl • Lateral arm lift • Squat

• Leg or knee extension • Wrist roll

• Rat curl

Perform the following at 70 percent of maximal strength for 8 to 12 repetitions:

• Triceps extension • Bench press • Biceps curl • Lateral arm lift • Squat

• Leg or knee extension • Wrist roll

• Rat curl

also provides overspeed training and uses the training principle of specificity, which involves training with skills that occur in your chosen sport. Downhill and uphill running are forms of overspeed training.

Plyometrics training also emphasizes overspeed work. Plyometrics training involves bounding, jumping, depth jumping (jumping from a height and rebounding back up into the air or to a new height), and rope jumping. Using heavy ropes or doing double jumps are forms of overload or overspeed training that emphasize jumping for leg power.

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