How to improve your general fitness

Patrick Beith explains how, in 45 minutes, you can improve your strength, balance, aerobic conditioning, core conditioning, help prevent injuries and work on mental focus during fatigue.

Sample Tempo Running Workout No. 1

This workout can be conducted on a football pitch.

Run 100 yards (performed at 65% HR_max)
Walk along the goal line across the field
Run back 100 yards
Walk along the goal line across the field
Repeat (1 to 4) 3 more times
Rest for 3 minutes - active rest, keep moving, and do not sit down.
Run 100 yards
Walk along the goal line across the field
Run back 100 yards
Walk along the goal line across the field
Repeat (7 to 10) 3 more times

Sample Strength Workout No. 2

Like all of your workouts, you want to be as efficient as possible and get the most from the session. General strength circuits do just that. Most young athletes lack the general strength it takes to produce the proper force and lacks basic work capacity, so we get both of these great benefits from general strength work.

General Strength Circuits

General strength circuits are usually bodyweight exercises that involve little or no external loading. The day after a speed/power workout is the ideal time to add a general strength day. A speed/power day places extreme stress on your CNS (central nervous system), and it takes 24 to 48 hours to recover from it. This is why you cannot perform speed/power workouts day after day (well you can, but you would be asking for an injury!). So, the general strength circuit is used as a recovery workout to help your body recoup and get ready for another speed/power workout the following day. The circuits will increase your heart rate but are low in intensity enough to have such positive effects on your body restoration abilities.

Jump Rope Circuit: (performed on grass)

Jump Rope - 1 minute (30seconds - 2 feet, 30 seconds - hip turns)
Jog 50 yards
Prisoner Squats - 1x20
Jog 50 yards
Jump Rope - 1 minute (30 seconds - Crossover, 30 seconds - Double Skip)
Jog 50 yards
Burpees - x10
Jog 50 yards
Jump Rope - 1 minute (30 seconds - Skip, 30 seconds - High knee)
Jog 50 yards
In-place Alternating Lunges - 10-each leg
Jog 50 yards
Rest (active rest, keep moving, and do not sit down) for 3-minute then repeat 1-12

When you repeat this exercise, you can change the exercises (e.g. add lateral lunges, split squats, etc.) and also change the order of the jump rope exercise. At the end of a general strength day, we will also do our core work at a high volume.

Sample Tempo Workout No. 3

(Great for group/team training sessions)

Split squats - 10 each leg
Jog 50 yards
Rotational push-ups - 8 each way
Jog 50 yards
Bicycles - x30
Jog 50 yards
Burpees - x10
Jog 50 yards
Military push-ups - x10
Jog 50 yards
Russian twists - x25
Jog 50 yards
Backward lunges - 10-each leg
Jog 50 yards
Lateral lunges - 10 for each leg
Jog 50 yards
Reverse crunches - x20
Jog 50 yards
1 Leg squats - 10 each leg
Rest (active rest, keep moving, and do not sit down) for 3-minute then repeat 1-19

In under 45 minutes, you just improved your strength, balance, aerobic conditioning, core conditioning, help prevent injuries, and worked on mental focus during fatigue all while recovering your body from yesterday's speed workout.

Article Reference

This article first appeared in:

BETH, P. (2006) How to improve your general fitness. Brian Mackenzie's Successful Coaching, (ISSN 1745-7513/ 30 /March), p. 7

Page Reference

If you quote information from this page in your work, then the reference for this page is:

BETH, P. (2006) How to improve your general fitness [WWW] Available from: https://www.brianmac.co.uk/articles/scni30a6.htm [Accessed

About the Author

Patrick Beth is a co-owner of Athletes' Acceleration, Inc, a company devoted to performance enhancement whose mission is to improve the knowledge base of motivated coaches and athletes to improve athletic performance. He is a Performance Consultant certified by the National Strength and Conditioning Association (CSCS), the American Council of Sports Medicine (HFI), and the National Academy of Sports Medicine (PES). He is a USA Track and Field Level II Coach in the Sprints, Hurdles, and Jumps.


topics A-Z Page Index Article Library Coaching General Young Athletes Literature Reviews Coaching Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Female Athletes Master Athletes Young Athletes Sports Specific Basketball Bodybuilding Boxing Cycling Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon USA Football Training Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Anatomy & Physiology Articles Biomechanics Body Systems Cardiovascular Digestive Endocrine Muscular Neurological Respiratory Skeletal Body Type Energy Systems Maximum Heart Rate Movement Analysis Coaching Articles Assessment Communication Ethics Group Dynamics Methods Philosophy Process Principles Responsibilities Styles Skills & Roles Young Athletes Fitness Development Articles Agility Conditioning Core Stability Endurance Flexibility Skill Speed Strength Training Principles VO2max Fitness Testing Articles Blood Pressure Evaluation Tests Ideal Weight Nutrition Articles Basal Metabolic Rate Eating & Competing Eating Disorders Glycemic Index Healthy Eating Minerals Vitamins Planning Articles Athlete Profiling Creating a Plan LTAD Tapering Warm Up & Cool Down Programs Aqua Training Circuit Training CNS Training Complex Training Fartlek Training Heart Rate Training Hill Training Medicine Ball Training Personal Exercise Plan Plyometric Training Track & Field Training Weight Training Psychology Articles Competitive Anxiety Mental Imagery Relaxation Techniques SCAT Sports Psychology Stress Management TEOSQ Sports American Football Basketball Boxing Cross Country Cycling Fell Running Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon Ultimate Frisbee Sport Development Funding in Sport History of Sport Olympic Games Sport Structure Sports Injury Articles ACL Cramp Cryotherapy Dehydration Hot & Cold Baths Injury Prevention Muscle Imbalance Over Training Shin Soreness Stitch Sports Merchandise Books & DVD's Clothing & Shoes Training Aids Magazines Track & Field Combined Events Decathlon Heptathlon Hexathlon Octathlon Pentathlon Jumps High Jump Long Jump Pole Vault Triple Jump Running Hurdles Long Distance Middle Distance Sprints Steeplechase Throws Discus Hammer Javelin Shot Putt Track & Field Safety Training Aids Articles Ergogenic Aids Massage Sports Drinks Supplements Website Blog Website Updates Website Information Awards Disclaimer & Copyright Help - where do I find Link Exchange Policy Visitors Comments Visitor Feedback Visitor Statistics Web Master Web Links Coaches Corner Useful Links	How to improve your general fitness Patrick Beith explains how, in 45 minutes, you can improve your strength, balance, aerobic conditioning, core conditioning, help prevent injuries and work on mental focus during fatigue. Sample Tempo Running Workout No. 1 This workout can be conducted on a football pitch. Run 100 yards (performed at 65% HR_max) Walk along the goal line across the field Run back 100 yards Walk along the goal line across the field Repeat (1 to 4) 3 more times Rest for 3 minutes - active rest, keep moving, and do not sit down. Run 100 yards Walk along the goal line across the field Run back 100 yards Walk along the goal line across the field Repeat (7 to 10) 3 more times Sample Strength Workout No. 2 Like all of your workouts, you want to be as efficient as possible and get the most from the session. General strength circuits do just that. Most young athletes lack the general strength it takes to produce the proper force and lacks basic work capacity, so we get both of these great benefits from general strength work. General Strength Circuits General strength circuits are usually bodyweight exercises that involve little or no external loading. The day after a speed/power workout is the ideal time to add a general strength day. A speed/power day places extreme stress on your CNS (central nervous system), and it takes 24 to 48 hours to recover from it. This is why you cannot perform speed/power workouts day after day (well you can, but you would be asking for an injury!). So, the general strength circuit is used as a recovery workout to help your body recoup and get ready for another speed/power workout the following day. The circuits will increase your heart rate but are low in intensity enough to have such positive effects on your body restoration abilities. Jump Rope Circuit: (performed on grass) Jump Rope - 1 minute (30seconds - 2 feet, 30 seconds - hip turns) Jog 50 yards Prisoner Squats - 1x20 Jog 50 yards Jump Rope - 1 minute (30 seconds - Crossover, 30 seconds - Double Skip) Jog 50 yards Burpees - x10 Jog 50 yards Jump Rope - 1 minute (30 seconds - Skip, 30 seconds - High knee) Jog 50 yards In-place Alternating Lunges - 10-each leg Jog 50 yards Rest (active rest, keep moving, and do not sit down) for 3-minute then repeat 1-12 When you repeat this exercise, you can change the exercises (e.g. add lateral lunges, split squats, etc.) and also change the order of the jump rope exercise. At the end of a general strength day, we will also do our core work at a high volume. Sample Tempo Workout No. 3 (Great for group/team training sessions) Split squats - 10 each leg Jog 50 yards Rotational push-ups - 8 each way Jog 50 yards Bicycles - x30 Jog 50 yards Burpees - x10 Jog 50 yards Military push-ups - x10 Jog 50 yards Russian twists - x25 Jog 50 yards Backward lunges - 10-each leg Jog 50 yards Lateral lunges - 10 for each leg Jog 50 yards Reverse crunches - x20 Jog 50 yards 1 Leg squats - 10 each leg Rest (active rest, keep moving, and do not sit down) for 3-minute then repeat 1-19 In under 45 minutes, you just improved your strength, balance, aerobic conditioning, core conditioning, help prevent injuries, and worked on mental focus during fatigue all while recovering your body from yesterday's speed workout. Article Reference This article first appeared in: BETH, P. (2006) How to improve your general fitness. Brian Mackenzie's Successful Coaching, (ISSN 1745-7513/ 30 /March), p. 7 Page Reference If you quote information from this page in your work, then the reference for this page is: BETH, P. (2006) How to improve your general fitness [WWW] Available from: https://www.brianmac.co.uk/articles/scni30a6.htm [Accessed About the Author Patrick Beth is a co-owner of Athletes' Acceleration, Inc, a company devoted to performance enhancement whose mission is to improve the knowledge base of motivated coaches and athletes to improve athletic performance. He is a Performance Consultant certified by the National Strength and Conditioning Association (CSCS), the American Council of Sports Medicine (HFI), and the National Academy of Sports Medicine (PES). He is a USA Track and Field Level II Coach in the Sprints, Hurdles, and Jumps.