Without going into a prolonged explanation of what a VO2 Max is, suffice it to say that VO2 Max reflects your body's capacity to produce energy aerobically. With training you can increase your VO2 Max, as well as your lactate threshold, which is the point in which your muscles will fail due to a buildup of lactic acid. Understand? Raise the point where muscles give out and raise your body's ability to produce energy-easy!

     We can do this in a relatively short period of time before the season by doing a few types of exercise, hopefully in addition to using our weight program. The best way to do this is to employ three training techniques: Threshold runs, Intervals, and Peaking Threshold runs.

     Threshold runs involve long aerobic sessions performed right at your lactate threshold. Lactate threshold can be determined unscientifically by monitoring the point at which you cannot comfortably talk to a training mate while running or working out. In other words, a good hard run. This typically lasts from 20 to 40 minutes. Yes, this is hard, but the purpose of threshold runs is to simulate competition conditions.

     Intervals are just what they sound like- alternating periods of activity and rest. For example, you might run hard for 5 minutes, the slow down for 2, and so on.

     Peaking Threshold runs are even more intense and desirable to the high-level athlete. They are a combination of sprints plus threshold runs. For example, you might start your 20-40 minute threshold run, then every 3 minutes sprint for 30 seconds, then drop back to your threshold pace. This is ideal training for the wrestler.

     You may not be able to do peaking threshold runs more than once or twice a week, although you should start pushing yourself at least a month before the season begins. If you need to drop back to a simple long distance steady run, do it. Your training should get up to at least three days of aerobic training a week, so two of those days should include one of these three techniques.

10/19/2000

References:

Robinson, J & Carrino, F. (1993). Max O2: The complete guide to synergistic aerobic training. Health for Life: Los Angeles, CA.