Stamina Training: a Physiological Standpoint.

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Stamina Training: a Physiological Standpoint.

Post by DAVE101 » Sat Jul 30, 2011 3:52 pm

Here we will discuss from a scientific perspective what is stamina and how do we get it

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Dukamok would define stamina as "the ability to maintain FA and faster speeds," but he's retarded.

Stamina is the ability to play more intense stepcharts. Intensity can refer many different things. It's not just the speed, but also the length of the song, length of runs, step density, jump placement, jackhammers, candles, or even candle jack jumps (ReaF).
There are different components of stamina, and to get better you need to train to those aspects. They are: Cardiovascular Endurance, Muscular Endurance, Footspeed, and Technique.



COMPONENTS OF STAMINA:


Cardiovascular Endurance: It takes heart to pass stamina charts (literally), they're tiring! While training, the body produces more red blood cells and the heart becomes stronger and more efficient at pumping oxygenated blood throughout the body, so you can do more without working as hard.

For fastest improvement, play several sets in a row, don't take long breaks, push yourself and play several times a week.

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Muscular Endurance: During intense segments you may have felt lead legs: when your feet feel really heavy and impossible to move. I think this is what causes most people to fail. As you train, your muscles compensate not by getting bigger, but by increasing the amount of enzymes, mitochondria, and capillaries in the muscle which help slow fatigue and utilize energy more efficiently. Many athletes refer to the "lactate threshold" as the hardest their muscles can work before lactic acid and the "lead leg" feeling takes over.

"Lactate threshold" training will yield the best improvements. Professional athletes perform intervals (30 sec to 2 min burst) of hard work followed by a break, and repeating. Play songs with really hard parts and put all your energy into doing your best on those parts. Stick with charts like ReaF that never let up, with lots of jumps and no breaks. Play it three times in a row.

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Footspeed: Very few stamina charts are below 190 bpm. That being said, footspeed is a prerequisite to stamina.

The fastest way to improve this is to tighten down your footwork. See technique section below. Also, invest in some light shoes. Do not wear heavy shoes thinking that when you take them off you will walk on water. Track athletes don't train with ankle weights, so it doesn't make sense for us to train with skate shoes. To move faster you need to practice at your fastest.

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Technique: Someone that steps on the center of each arrow during streams moves 22 inches between opposing arrows (up and down). Now if they revise their technique so they use their toe to trigger the up arrow and their heel to trigger the down arrow, they'll move only about 8 inches. Just stepping on the inside sensor greatly decreases movement which corresponds to saved energy and faster stream ability. You shouldn't have to lift your feet very much either, baby power works wonders. Also, use the bar! Put your weight directly over the bar, do not lean back on it, for this will turn your form into garbage.

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Final Tips: Generally, if you are stamina training, you should eat a small meal 1-2 hours before you play so you have the energy to play with max intensity, and eat/drink something shortly after so your body can repair/replenish. Roughly one hour into exercise, your body will start to go into a catabolic state where you are breaking down fat and muscle for energy which will tire you out much faster. So after about an hour of Dance Games, you won't get much more benefit stamina wise. For this reason you should keep set breaks down to a minimum (if any).
Last edited by DAVE101 on Thu Jan 12, 2012 1:11 pm, edited 1 time in total.
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Re: Stamina Training: a Physiological Standpoint.

Post by SoDeepPolaris » Sat Jul 30, 2011 4:08 pm

DAVE101 wrote:Final Tips: Generally, if you are stamina training, you should eat a small meal 1-2 hours before you play so you have the energy to play with max intensity, and eat/drink something shortly after so your body can repair/replenish. Roughly one hour into exercise, your body will start to go into a catabolic state where you are breaking down fat and muscle for energy which will tire you out much faster. So after about an hour of Dance Games, you won't get much more benefit stamina wise. For this reason you should keep set breaks down to a minimum (if any).
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