HOUSTON TEXANS STRENGTH & CONDITIONING PROGRAM ...

Our Texans conditioning program is organized to develop the appropriate energy
systems used to play the game. Our emphasis early in the off-season is the aerobic
system. We make the transition to the anaerobic system in March. The energy used to
play the game of football comes primarily from the ATP-PC system and the LA system.
For this reason our running intervals never exceed 60 seconds, and continue to decrease
in length as the off-season progresses.
There are literally hundreds of running programs that will adequately prepare you for
the season. We have modified our program through the years to best meet your needs.
AEROBIC EXERCISE
The aerobic system is developed most effectively when the following criteria are met:
1. The activity is continuous and rhythmical in nature (running, jogging, rowing,
life stepping, bicycling).
2. The activity involves larger muscle groups.
3. The activity is sustained for a minimum duration of 12 minutes.
4. The activity is performed at a level of intensity between 70% & 85% of
your maximum heart rate.
Heart rate is the key to aerobic training regardless of the activity you select. It can be
running outside or on a treadmill, riding a bike, life stepping, rowing, or an aerobics
class. If your heart rate is too low, little or no aerobic benefits will be obtained. If it’s too
high a different energy system is used.
Heart rate is determined by the intensity and pace of exercise, whether you are running,
life stepping or biking.
To derive benefits aerobically, you must elevate your heart rate between 70% and
85% of its capacity. We call this your “aerobic training zone.” To maximize your
aerobic workouts you must know the range of your aerobic training zone.
You will need the following information to calculate it:
* Age
* Maximum heart rate or predicted maximum heart rate
* 70% of your maximum heart rate
* 85% of your maximum heart rate
How to Predict Your Maximum Heart Rate
Your maximum heart rate (MHR) is the highest number of times your heart can
beat per minute under the most stressful conditions. The only safe and accurate method
to determine your maximum heart rate (MHR) is to take a graded stress test in a hospital
or clinical setting.
Instead of a graded stress test you can use one of several formulas to predict your
maximum heart rate (PMHR). There are several formulas you can use to predict how fast
your heart is capable of beating.
Formula # 1: 220 – age (Dr. William Haskell & Dr. Samuel Fox 1970)
Example: 220
-25 = age
195 = Predicted maximum times heart will beat/minute.
Anding/Riley/Wright 19