David Beckham’s Cardio Workout

If you want to increase your endurance, you need to increase your V02 Max and the best way to do that is through cardio training.

David Beckham's Cardio WorkoutFor a soccer player like David Beckham, endurance is key to performing well on the pitch. In a game that is a cross between a marathon and a sprint, it’s important to train the heart, increase your lung capacity and improve oxygen delivery to your muscles. This includes training your body to perform anaerobically, so it is better-equipped to deal with lactic acid build-up.

What you need to do before you embark upon this challenge is calculate your maximum heart rate – subtract your age from 220, then multiply this by your target heart rate, whether it be 50 or 85% to determine the level you need to be working at. This challenge should be performed no more than twice a week. Make sure you’re realistic about your goals and work within your current fitness level. This will affect your resting times and your THR.

Beckham’s Cardio Workout

WEEK 1

Run for 5 minutes
Goal:  85% MHR
Recovery:  4 minutes (until heart rate is down to 60% of max)
Repeat 3 times

This breaks down into a 30-minute drill. By resting for 4 minutes, Beckham lowers his heart rate to about 60% of max before beginning the next set.

WEEK 2

Run for 2 minutes
Goal:  90% MHR
Recovery:  2 minutes (until heart rate is down to 60% of max)
Repeat 7 times

This breaks down into a 20-minute drill with enough rest to bring down your THR to 60% of max.

WEEK 3

Run for 1 minute
Goal:  95% MHR
Recovery:  1 minute ((until heart rate is down to 60% of max)
Repeat 15 times

WEEK 4

60-yard retro sprints (sprint 60 yards, turn around, sprint back)
Goal:  To complete one circuit within 20 seconds
Recovery:  1 minute (until heart rate is down to 60% of max)
Repeat 8 to 10 times

WEEK 5

Sprint for 60 yards
Goal:  All out (just give ‘er!)
Recovery:  10 seconds (until heart rate is down to 60% of max)
Repeat 8 to 10 times

Originally published @ FITLODE.COM

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