WNBA Star Katie Smith’s Timed Workouts

September 9, 2011

Basketball challenges an athlete's strength and cardio capacity, which is why it's important to include both kinds of training in your workouts. Katie Smith, shooting guard for the WNBA's Seattle Storm, works both areas at once with her timed workouts. As she says in the above video, “It’s a challenge because it is definitely cardio and strength all in one. And you are whooped when you are done."

Timing your workouts forces you to keep a faster pace during sets and between exercises. It keeps your heart rate up and challenges your cardiovascular endurance, while also strengthening your muscles.

Start with a time limit you can meet but that pushes you to work hard. If possible, have a partner with a stopwatch keep track of time, and try to stay on pace as much as possible. As you begin to build endurance and strength, decrease rest time between sets and increase the number of reps you complete in each set.

When you play basketball, you follow flat-out sprinting up and down the court with explosive jumps and cuts. It takes a lot of energy, and the fast pace can quickly tire any athlete. The ability to outlast your opponent is what it takes to win. To build cardio endurance and get stronger, emulate Katie Smith's timed workouts.

Michael
- Michael Popelas is a guest writer from The Ohio State University where he majors in strategic communications. A Cleveland native, Popelas is a passionate and...
Michael
- Michael Popelas is a guest writer from The Ohio State University where he majors in strategic communications. A Cleveland native, Popelas is a passionate and...
Must See
Dwight Howard Stays in the Gym All Night
Views: 4,856,403
Patrick Willis' Homegrown Off-Season Workout
Views: 1,225,973
Colin Kaepernick Explains His Ridiculous Socks
Views: 27,710,953

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 69,070
Kevin Love's Cone Hop Basketball Shooting Drill Views: 9,456
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 133,452
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,880
What Ryan Hall Eats for Breakfast
Views: 795,300
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,676
Greg Nixon's Hill Training Program
Views: 705,782
Roy Hibbert 540 lbs Deadlift
Views: 1,561,942

Load More
More Cool Stuff You'll Like

ZSeries 10-Minute Workouts: The Hill

Can You Handle the Husker Toughness Test?

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

Understanding the Benefits and Risks of Altitude Training

Can You Pass Drew Brees' Conditioning Test?

7 Footwork Drills That Give You an Advantage

Who Invented the Burpee?

LeBron James's Insane Conditioning Drill

How Much Conditioning Do You Really Need?

Off-Season Conditioning: Full-Body Med Ball Workout

5 NBA Players Who Found Their Game After Losing Weight

Get in Basketball Shape With the Right Workout

How Sporting Kansas City Stays 'Sporting Fit'

Get in Shape With This Basketball Conditioning Workout

ZSeries 10-Minute Workouts: Fartlek Run

Training Secrets of UFC Champion Johny Hendricks

Baseball Conditioning: Why You Need an Aerobic Base

5 Brutal Sprint Drills That Push the Lactic Threshold

Obstacle Race Training: Get in Shape With This Finisher

Can You Survive the

The Mount Everest Treadmill Challenge

4 Simple Drills to Improve Your Endurance

STACK Challenge: 500-Meter Row

High-Intensity Interval Training: How Much Is Too Much?

Get in Football Shape Fast With Metabolic Runs

Training with the Elevation Training Mask 2.0

Get in Shape With 5 Intense Lower-Body Finishers

Get in Game Shape With 4 Conditioning Combos

STACK Challenge: The 10/10 Treadmill Challenge

ZSeries 10-Minute Workouts: Interval Sprints

LaTroy Hawkins' Epic Battle Ropes Workout

Win the Fourth Quarter With These Basketball Sled Push Finishers

Adeline Gray Is Going for Gold

STACK Challenge: Finish Strong

WATCH: Ronda Rousey's Intense New Bag Drill

Advanced High School Football Summer Conditioning Program

Improve Your Aerobic Fitness in the Off-Season

Test Your Toughness With the Who Dat? Challenge

How to Avoid Hockey Conditioning That Slows You Down

4 HIIT Workouts That Will Get You in Shape Fast

In-Season Baseball Pitcher Workout Program

In Defense of Cardio

Alternatives to Boring Cardio Training