How many times have you jogged a couple a miles a day? Or did the treadmill or stair-master? And told yourself I am in pretty good shape and I think I’ve got great endurance. Are you really in shape and do you really have endurance? Have you really tested your endurance or are you doing cardio at your own comfort level? I will share with you a story that gave me a wake-up call on how fit I really am.
I pride myself on being in great shape not necessarily aesthetically fit but cardio wise fit. I’ve been playing basketball since I was 10 years old to high school and then to college and even after college playing pick-up games to stay in shape. Well my present cardio training is running 12 to 15 100 meter sprints one to two times a week at a 14 to 15 second 100 meter pace and then running about 2 to 3 miles a day one to two times a week at a good 8 to 9 minute mile pace. So I do cardio on an average 3 times a week with a combination of sprinting and some distance running. I always thought with that cardio training that I do on a consistent basis that I have great cardio endurance because it is a really good pace.
So just the other day I stepped on the basketball court and I played about 4 pickup-up games of 3 on 3 and 4 on 4, by the way at the time I hadn’t played pick-up competitive basketball in at least 4 to 5 years. Well when I played I was so shocked and surprised that I was “sucking wind” meaning that I was struggling endurance wise playing the pick-up game and although I still played very well because playing basketball is like riding a bicycle for me but my cardio endurance level playing pick-up basketball was horrible for my expectation and it was affecting my game. I was so mad at myself because I pride myself on being in great cardio fitness shape and here I am this fitness guy who is having endurance issues playing a pick-up competitive basketball 100 percent full-on.
When I got done playing all those pick-up games I realized that the cardio training that I do doesn’t mean that I have the cardio endurance to play a pick-up basketball game sport full-on at an excellent level without stopping for several games because my body hasn’t done that in years.
Playing basketball involves collectively lots of cutting, lateral movement, jumping, sprinting, shooting a basketball and when you do this there is no rest because not only are you playing offensively you are also playing defensively so there isn’t any time-outs where you can take a breather when you are playing a pick-up game.
You stop when the game is over and if you haven’t done that in a couple of years regardless of whatever cardio you are doing presently you are going to struggle playing a pick-up of basketball or even a pick-up game of flag-football. Being in good jogging shape is different from being in good sprinting shape.
Being in good jogging shape and sprinting shape is different from being in good basketball pick-up game shape. I am glad I got a wake-up call in regards to the type of cardio shape I am presently doing. I told myself that will never happen again and it motivated me to start playing basketball again and motivated to my change my cardio training me so I can improve a different part of my endurance level that hasn’t been tapped in quite some time. A great workout that can help you get in better shape of playing a pick-up basketball game which I am going to start doing now as I used to do it in high-school and college is Basketball Suicides. I plan on doing this a couple of times a week.
How to do a basketball suicide:
You will start out of bounce and run to the free throw line, touch the line and return back to the out of bounce line. Repeat this process now from the out of bounce line and run to the mid court line touch the line and run back to the out of bounce line. Repeat the process again and run from out of the bounds to the opposite free throw line and touch the line and then run back to the out of bounds line again. Then lastly start from the out of bounds and run to the other out of bounds line and touch the line and then run back to where you start from the first out of bounds line and then you are done with one suicide.
A great suicide workout that I plan on doing that helps to improve your cardio endurance conditioning and will help to increase your endurance if you ever plan on playing pick-up basketball.
Do 10 Suicides about 2 times a week. If 10 is too much for then try 5 at first. Either Monday or Wednesday or Wednesday and Friday.
Give yourself at least 2 days rest before doing it a second time for recovery purposes. The best cardio workout you could ever do is not sprinting it is playing pick-up basketball because you are using just about every single muscle when you play the game and there really is no rest and you can burn up to 690 calories for one hour for a 190 pound person.