I am using moderate to heavy med balls and some basic Skips to keep the heart rate and power output up. I started with reactive box jumps as they drive the heart rate and system up quickly. The aim then is to stay at 145-165 bpm heart rate. This is my zone, but that may vary for different people. There are many ways of keeping the heart rate at a certain point, but I want a certain amount of power output as well which we believe will transfer well to the pitch.
Lactate is about more than heart rate, so this can only be an accompanying guide really.
Lactic acid has been for a long time seen as the enemy. However we now know we were very wrong about it. Lactate just rose in correlation with fatigue, it was not the particular cause, so we misunderstood it.
In “Science of Running” Steve Magness said the following;
“The revelation that lactate is not the enemy doesn’t mean that our training needs to be thrown out or that all of the research based on lactate should be banished. While lactate does not directly cause fatigue, it highly correlates with it, so that as fatigue increases lactate increases. This is partially due to the linear relationship between by-products such as H + increases and lactate increases. One of the keys to running performance is to delay the buildup of these accompanying products. If the rate of accumulation of those products can be decreased, fatigue can be delayed.” “While lactate itself may not cause fatigue, it corresponds with other products in the body that may contribute to fatigue, thus lactate can still be used in studies as a marker of fatigue.” Another way of answering what lactate Threshold is?
“it is the fastest speed (we can maintain) in which lactate production and clearance are in equilibrium.” To be continued....