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Create energy faster
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Move faster, all game
Goal: To move as fast as possible on the basketball court for the whole game. Current Strategy: Train aerobic system to create energy faster. Next Move: Find maximum aerobic heart rate using 180 Formula. In order to train your aerobic system you need to do 95% or more of your training at, or just under, your maximum aerobic heart rate, until your aerobic base is built. To nd your maximum aerobic heart rate use the 180 Formula. The 180 Formula: Step (1) Write down your age here _______ Step (2) Now subtract your age from 180 180 - (your age) = ______
Step (3) Take that new number and modify it by choosing from one of the four categories below. (Choose the category that best matches your current level of tness and health) Category ((A)) If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10. Category ((B)) If you are currently injured, if your game has gotten worse instead of better, if you get more than two colds or bouts of u per year, if you have allergies or asthma, or if youve been inconsistent in your basketball training, subtract an additional 5. Category ((C)) If youve been training consistently (at least four times a week) for up to two years without any of the problems just mentioned, keep the number (180 minus age) the same. Category ((D)) If youve been training consistently for more than two years without any of the problems mentioned, and have made progress in competition (without injury), add 5 The new number is your Maximum Aerobic Heart Rate in beats per minute (bpm).*
*If youre 25 years old or younger, add another 5 beats to whatever number you now have.
If youre a 22-year-old senior who hasnt been making progress lately and youve gotten three or four colds this last winter then your maximum aerobic heart rate would be 158 bpm. (180 22) 5 from category B + 5 (for age) = 158
If youre an 18-year-old freshman, and you have no injuries, allergies, or medications, youve been training 4 or more times a week for more than two years and youve been making progress in basketball competition every year, then your maximum aerobic heart rate would be 172 bpm. (180-18) + 5 from category D + 5 (for age) = 172
If you t into more than one category, choose the category with the larger number to subtract from.
This gives you an idea how the 180 Formula works, head to the 1-on-1 Coaching Forum with any questions.
NOTE: The 180 Formula was developed by Dr. Philip Maffetone, to learn more check out
Question: Ive seen other formulas that determine aerobic training heart rate, why use the 180 Formula? Answer: I asked Dr. Maffetone this same question, here was his response: Hi Antwan, Use the 180-Formula. When in doubt about the number, choose the more conservative one. Building this kind of endurance is very important in basketball because, as you know, the player who burns more fat will maintain good energy throughout the game, especially in the last crucial minutes. Considering that most players fatigue too much toward the end of the game, this will be a distinct advantage for your players. Best of luck--keep me posted. Dr. Phil
Question: Why does using the anaerobic system affect decision making late in games? Answer: The decision making part of the brain (the pre-frontal cortex), runs mostly on glucose. When an athlete burns up the limited glucose stores through anaerobic exercise, there is no fuel left over for the brain to use when making decisions. This is why a tired athlete commits more turnovers, misses easy shots, and has trouble focusing on the court. A key point to remember; aerobic exercise sips glucose, anaerobic gulps it.
PRO-ATHLETE TRAINING NOTEBOOK: How Jason Kidd used a heart rate monitor in his workouts to recover his speed after a major injury.
Kidd's perfect recovery is one for the medical books
In 2004, Jason Kidd was 31 years old and had a knee injury that required micro-fracture surgery. Most of the major stars whod had micro-fracture surgery like Penny Hardaway, Allen Houston, and Chris Webber, never really regained their status on the court after their surgeries. But Kidd did something a little different to heal himself. Heres a quote from Kidds trainer Matt Gibble, about his physical therapy treatments;
His early work included significant pool therapy, where he did other aerobic exercises while wearing a heart-rate monitor to make sure he was working out at the right intensity level.
After any major injury or hospital stay, you bodys aerobic system gets put to the test, because its your aerobic system that helps your circulatory system process all the cellular waste that develops during workouts, injuries, and surgeries. When your aerobic system is being used to clear out waste after an injury or surgery, adding in exercise creates more waste. You wont be able to exercise at the same intensity and still use your aerobic system until youve recovered. In other words, after an injury or surgery, your maximum aerobic heart rate is temporarily lowered. If you try and work out with the same intensity as you did before, you wont be using your aerobic system, youll be training your anaerobic system. Most players can remember how fast they moved and what type of effort they gave on the court before their injuries or surgeries, and they try to do it the same way in their workouts when theyre in recovery. Jason Kidd used a heart rate monitor to be sure that his workouts stayed aerobic and never crossed over into an anaerobic training zone.