There are two types of stamina you need to build to better use your legs during athletic performance, whether it's for running, skiing, cycling or a sport. The types of stamina are aerobic and anaerobic. Your aerobic stamina determines the level at which you take in and use oxygen while performing an activity, or the rate that you can work without getting totally out of breath. Anaerobic stamina refers to performance during short, high-intensity activity bursts, such as sprinting, according to the Coastal Georgia Soccer Association. Many sports and activities require both types of stamina. Build aerobic stamina with interval training combined with distance training. Build anaerobic stamina through strength training.
Build Aerobic Stamina
Step 1
Do interval training workouts twice a week build your VO2 max, or aerobic stamina. Choose an interval distance or time based on your sport's requirements, advises The Fitness Motivator website. In running, for example, if you're training for a 5km race, choose 1/4-mile intervals, while if you're a marathon runner, choose mile intervals. For 1/4-mile intervals, use a faster pace for a 1/4 mile, then a slower pace designed for recovery during the next 1/4 mile. Alternate for the duration of your workout. You also may use time. For example, if you're a cyclist, do two minutes of higher intensity work followed by two minutes of lower intensity work.
Step 2
Set a pace during for your intervals that is slightly faster than the one you want to use in your sport, activity or race. While doing intervals, your goal is to perform at 85 percent of your maximum effort.
Step 3
Run, bike, swim or otherwise perform your activity for a longer distance or time than you will require to do your sport. Do this once a week. If you are planning a 10-mile running race, for example, gradually increase your long run so it exceeds this distance. If you need to perform cardiovascularly for 40 minutes, do cardiovascular exercise for 50 minutes once a week. Continue to build, adding 10 to 15 percent a week to your long workout session.
Step 4
Choose intervals on stadium stairs or a stair climb machine if you are just trying to build general stamina and are not training for a specific sport or activity. This regimen helps vertical leap, and builds leg strength and explosiveness. If you seek explosiveness, use "bounding" movements on stadium stairs during the fast interval in which you emphasize your leap from one step to the next.
Anaerobic Stamina
Step 1
Do one-legged squats. If you can add weight while doing this, you need to use 75 percent of your maximum. This is the number you can do to fatigue with 10 repetitions, advises Wayne Westcott in his book, "Build Strength and Stamina." This stimulates your muscle enough to build stamina while presenting a low risk of injury. Do one set of eight to 10 repetitions on each leg. In subsequent weeks, when you can do 10 repetitions without reaching fatigue, add weight.
Step 2
Perform squat jumps. Stand with feet slightly wider than hip-width apart. Keep your knees behind your toes as you move down into squat position. Without pausing at the bottom jump up, extending your hops completely as you jump. Pull your toes to your shins in mid-air so you are prepared to land in the squat position, advises the Core Performance website. Repeat eight to 10 times. Hold free weights at your sides if 10 repetitions are easy. Use 75 percent of your maximum.
Step 3
Add Romanian deadlifts into your routine to ensure you gain stamina in your hip extensors, which are primarily your hamstrings and glutes, not just your quadriceps. A strength imbalance between these muscle groups can lead to problems with pulled hamstrings. Use a power rack to do this exercise. Set the racks to knee level. Use a standard Olympic bar on the rack. Walk up to the bar, squat slightly maintaining a slight curve in your lower back, grab the bar with hands shoulder-width apart, and then stand back up. Step back with the bar. Ensure your feet are shoulder-width apart. Tighten your abs. Keep the bar close to your body as you bend at the hips. Don't let your lower back lose its natural curvature as you descend--to avoid injury risk. Your buttocks will move back slightly, and you will feel a stretch in your hamstrings. Go down until your lower back begins to straighten, which is about knee level for most people, advises BodyBuilding.com. Do eight to 10 repetitions at 75 percent of your maximum.
Things You'll Need
- Power rack
- Olympic bar
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