Development of the Alactic System Part IV- Alactic Capacity Application

During a previous post on alactic capacity, I described the background behind developing this physical quality. In this post I will give a general training example that can be applied in order to train alactic capacity. In the example, I will be using hill sprints. Keep in mind, you don’t have to run in order to improve alactic capacity; jumps may be used as well. When using a hill in this manner, it should be a hill that allows for good running form (the hill shouldn’t be too steep). For many, hill running can be a good way to develop acceleration ability (see Charlie Francis GPP DVD available at

wk1- 30 yrds X 5 (rest 45 seconds between reps) Rest 2 minutes, repeat series

wk2- 30 yds X6 (rest 45 seconds between reps) Rest 2 minutes, repeat

wk3- 30 ydsX7 (rest 45 seconds between reps) Rest 2 minutes, repeat

wk4- 30 yds X 5 (rest 30 seconds between reps) Rest 2 minutes, repeat

This training block can be applied to many sports including:

*Football (skill positions; i.e. wide receivers, running backs, defensive backs)
*Field Hockey
*Combat Sports

As I stated before, the designed 4 week block is a general application. An individual would have to have a certain fitness level in order to utilize the distances and rest periods listed. Someone with a lower level of conditioning would either have to increase the rest periods (between sets and series) or decrease the running distance (from 30-20 yards).

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