Ladder intervals.

                                                          Ladder Interval Training

A great way to improve strength and endurance is with ladder interval training.  You can use this technique with almost any physical activity that involves training.   Ladder interval training uses the RPE scale (Rate of perceived exertion).  RPE is a 0-10 scale that measures the intensity of the work load being done.  By using RPE and time, you slowly build up exertion until the point of maxed out or an RPE of 10. Once you reach a RPE of 10 this should only be for a short amount of time.  Reduce RPE to 9 then to 8 and so on until you reach the starting RPE. The lower the RPE the longer the time you will spend at that intensity.  Use ladder interval training to make training sessions more challenging.  You will see increases in strength endurance and it will keep you from hitting plateaus in your workouts. Remember always begin every workout with a warm up and end it with a cool down.

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