intensive tempo workouts for sprinters


Im not sure I entirely agree with his interpretation of what they were doing, but it makes sense that an unloading sort of effect could happen with that. It seems that most people consider these to be repeated runs at around 85% of the individuals fastest time over a given distance with incomplete recoveries between repetitions. For many Sprint/ Hurdle coaches the Late Fall / Early Winter period marks the transition from Extensive Tempo to Intensive Tempo training on Metabolic Training Days. As with conventional tempo methods, work and rest durations can be identified for different exercise configurations. On the other hand, Charlie Francis advocates training at below 75% or over 90%, nothing in between. Tue: race Example, I ran 6.70 55m from blocks (no reaction included) on a Wednesday with a 6.97 60m race time on Saturday morning with a stumble. I have never actually trained a short sprinter at all, I was just hoping for a better understanding of what was being said. I tend to use longer distances and less reps. You are going to have to work on managing pace of training session. Training Dos & Donts: PAL Paradigm (Running Technical Model), Five Soccer Players That Could Have Made Careers In Track and Field, 4 Great Reasons to Study to Become a Personal Trainer, Why Exercise Is More Than Just About Weight Loss. The question is, given the most recent workout of this type and its results As far as intensive tempo for short sprinters, I agree with Star.

While Tempo Endurance is a conditioning model based on volume done at specific paces.

400 and 400 Hurdle types should aim for volumes starting around 1,000m and progress no further than 2800m. Another approach may entail an increase in distance of short maximal runs during the training calendar whereas maximal speed endurance runs are progressed from longer runs to shorter runs as the climax of the season draws near. Thus, Intensive Tempo training serves to bridge the gap between Extensive Tempo and Special Endurance I,II training. If you read my initial post, there are plenty of people unable to hit their sprint times when fresh.

May 28 4aa finals

All of this was with the proviso that when he went out of range that section of work was stopped, we moved to the full recovery and then moved to the next section. I would also encourage you to underestimate the optimal workout intensity to stay on the safe side. While I would always favor running on dry-land particularly on a softer surface over the use of gym cardio equipment, the use of a treadmill can be a reasonable alternative for tempo work in situations where weather does not permit outdoor workouts. ESPECIALLY this early in the season.

We also have Tuesday meets as well. I rarely even got to that.

The difference in time ran over a distance between the should relate more to the time they spent accelerating than the near constant velocity they ran in either type of training run.

What are your thoughts on the use of intensive tempo training? Sign up for our email list, get your FREE eBooks, and receive weekly updates on cutting edge training information that will help take your knowledge of athletic performance to a new level. True 100-200/ 110HH, 100H type sprinters should aim for volumes starting around 800m and progress no further than 1800-2000m. Do you have anyone else that could assist them? I have seen versions from Hiserman, Shaver, etc., but they are all slightly different and I would like to see the actual source material.

That is essentially what we are doing now.

I asked because you are giving %s for times you believe athletes should be running, but Ive seen a lot of people unable to consistently hit the %s you are describing in practice situations.

Dagovernor: I put only partial information about the rests, Duh on my part, the long 15 minute rest was as full recovery between the 3150 set and the 2120 set. When doing 150s, and especially if youre only gonna do 3-5, you can bump the rest all the way down to 6-8 minutes, and still be ok. That was last year and I was training differently in the fall/early winter than I did in the late winter and much differently than I did this year. Intensive tempo for short-sprinters involves reps between 80-300m. I also had 100m training times that went up to 11.2x (no reaction) with massive wind assistance in 75 degree weather, to sub 11 competition times with no wind and low 50s air temperature. tempo based programs, have tons of IT leading into their tapers or important competitions, as an example.

Im not sure this can be accomplished with intensive tempo.

elevated glycolytic enzyme activity). Recoveries between repetitions are typically comprised of easy 50-60m walks to allow the athletes to recover, with a slight reduction in heart rate. Ten minutes AT MOST, should suffice. These workouts could also be restructured to fit to a smaller dimension field or half-field should practice space come at a premium. Interval workouts on a stationary bike can also be used as an alternative to running workouts.

I can see that for a L-S plan, the IT may help ease the transition into the more intense Max V and Speed End, but do any short sprint specialists in this forum do L-S?

you wrote regarding my girls running 150s @95% with 10 minutes rest: They wont be worth a darn come outdoor season if you keep that up., So whether the speed endurance runs are in the 90-95% range, or even 100%, this early in the season youre still trying to develop anaerobic capacity.

Or he starts them and I am on the finish line. I guess my confusion centers around my assumption that intensive tempo is closer to Spec.

Or should I keep the rep rest between the last 150s the same and increase the full recovery rest from 15 to 20 minutes?

HR although autonomic is the best known way to glimpse how the CNS is coping with stress. . I was taught to structure my tempo workouts in a logical manner that didnt require distances that were too long and didnt discourage an athlete from completing the workout at the appropriate speed. Outdoors just by being outdoors makes it somewhat more plausible.

June 6 state finals.

After all, a 100m isnt going to last more than 12 seconds for most athletic males and were ideally talking 10.8 or lower for people senior year of high school through college. It is important to convey to athletes that running faster for extensive tempo will have no positive impact on their sprint performance and can even have a detrimental effect in terms of fatigue.

Tempo for about 4 weeks at a time, once, MAYBE twice per season. As you can see, runs are added in a manner that include similar distances in a particular set or progressively build in distance from rep to rep. Pyramid structures work well with athletes in terms of building up and unloading down. The figure below provides an illustrative example of the spectrum of distances covered by different athletes. When doing 150s, and especially if youre only gonna do 3-5, you can bump the rest all the way down to 6-8 minutes, and still be ok. My top girls seem to convert IT into Spec End on their own! First month is accel and ext tempo. I dont think anyone advocates using IT to the exclusion of SE or special endurance throughout the entire season, but as a way to lead into it or as a way get work in earlier in the year.

More specifically, if Hennemans principle of orderly recruitment of motor units applies to more complex motor tasks like running then repeated, sub-maximal velocity runs with incomplete recoveries may still produce similar motor unit recruitment to maximal velocity runs and thereby induce relevant adaptations (e.g. Over 30 years later, athletes are still using tempo runs as a part of their overall preparation for Track and Field and other sports. His model is to run the 200m reps at come home pace.

What I was referring to was when you said that you give them the 80-85% pace with 2-3 minutes rest, yet they do it at 90-95%.

[quote author="RussZHC" date="1233892705"]Heaven sent topic.

For long sprinters, I think many coaches use intensive tempo in the form of split runs. Intensive tempo runs are typically run at faster velocities with relatively short recovery periods, falling into the anaerobic threshold category and, essentially, conditioning your body to adapt to the accumulation of lactic acid in your blood stream, as well as hastening its removal.

The closest another coach does to this and is quite functional, is to have all athletes run the same distance and then call out times as they pass the finish. Having recovery times of 15-20 minutes shouldnt occur until its time for supercompensation.[/quote]. I guess my confusion centers around my assumption that intensive tempo is closer to Spec.

End and involves considerable lactic work.

Do you race your guys in the 100-200 every meet? Therefore, it could be said that the extensive tempo runs are following a long-to-short format.

Cant be true.

So even though the tempo work isnt 100% specific to sprinting, its similar enough that the extra volume that the decreased intensity permits makes up for it. With that in mind, there does appear to be something else occurring through the inclusion of intensive tempo. Check out his blog atgdmpotter.blogspot.co.ukand find him on Twitter @GDMPotter. I try to begin with the determinants of sprinting success in mind and then implement what I believe might develop these qualities. An easy way to quantify run times and overall intensity over a given, consistent, measureable distance.

Thanks so much!

If this is correct, 15:00 rest, for any reason, isnt necessary at this point. In all of training, I think its worth trying to identify the minimum effective dose initially. Its going to be 19-20s for an above average HS girl at her best doing over that distance outside of a race. In some cases, it is used to prepare athletes for the drills and rigors of training camp.

Therefore if done correctly intensive tempo should help build the elastic capabilities needed to run a faster maximal velocity.

The big problem with using longer reps for females like 200m is you cant do much with them if they are at 31-32s race pace for 200m because you begin approaching the 40s barrier while shorter distances have the problem of become more like true maxV work. Much of my 400m knowledge (what little there is) has come from the CF board, where IT is not a popular topic. Calculations using the most recent time trial over a distance taking at least 40 seconds to run at full effort provides coaches with a 100% value from which to calculate each athletes 80-89% goal times. At least in terms of longer IT, is there any benefit in working this system for a short sprinter, or might lactic buildup on a regular basis be, at some level, detrimental to a short sprinter? The intent of tempo runs is to build an athlete up, not break them down. You are going to have to work on managing pace of training session. With speed-endurance you have to rest at least 6-8 minutes after completing even a 80m training run because of the time needed to replenish the ATP-CP stores used in acceleration while in the Intensive Tempo session you are working on stacking lactate recoveries so the last one gives you peak.

There is not a huge difference between speed-endurance/special endurance I and intensive tempo. In some cases, the treadmill can be set for 20 to 90 second intervals with relatively short rest periods between repetitions.

If they cannot recover to <120 bpm in 4-6 minutes in IT they are fried. This worked in the weight room, but to next to no avail on the track. Wed- Extensive Tempo We are sticking the freshman with the long sprint group unless we know they are stud muffin jumpers 100/200 guys.

Read What is Extensive Tempo Training Part 1 and Part 2 as a primer before reading this article. Like I said in an earlier post, IT can have positive effects if periodized properly. In the case of a football lineman, the requirements are much different since they are covering significantly less mileage in an average game. I am a Masters Athlete and Coach currently based in London UK.

Accordingly, Track and Field sprinters will see increases in their total tempo volume based on the length of their event.

Extensive tempo runs are performed in-between high intensity training sessions on soft-surfaces (i.e. As I said, a few days before I ran 6.97 with a stumble, I ran a full speed rep that ended up being about 92-93% of that speed at best. Im guessing your guy is probably somewhere in the range of 22.0-22.5 for 200m.

That is essentially what we are doing now.

But, as the saying goes, it is probably better to try to tame a lion than to try to make a lamb into a killer. Which we dont have ever so they are long sprinters until they can prove they can score in a couple power/speed events. 2nd would be maxV, speed endurance, ext tempo and let the meets count as special endurance. I almost concur. I have always felt that many people do a lot of IT runs that, while less than 90% intensity, they were pretty much all the athlete could muster on that particular training day. Basic Preparation Periods aim to lay the foundations for both the Speed and Special Endurance Bio-Motor Abilities. Start to taper a little at the end.

No, no times or films.

How do some of you coaches out there (or runners) incorporate intensive tempo into your plan?

A few months ago, I posted a great interview with one of the brightest minds in the sprint science world, Greg Potter.

Mondays on those weeks we go hard acceleration or maxV or sometimes speed endurance because they dont matter for anything in our conference standings.

In a S-L plan, I dont see the benefit of IT for a short sprinter. I hate to say it, but if we put times on most of our sprints (not hand times, legitimate video or electronic times), I am willing to bet most people arent even close to their personal bests.

Fri Premeet Stim

Great question, I dont think a book could do it justice, however! The downside of implementing sport-specific tempo configurations is that it becomes much more difficult to identify and adhere to appropriate output intensities. Perhaps it is helping being able to maintain posture while under fatigue (important after reaching maximum velocity) since you can get into postures quite similar to max velocity and get significant numbers of reps, without necessarily having to do SE or something like that. They do the same speed stuff but for the 400m guys we added one day of extensive to their training and they do more volume of ext tempo stuff. Okay, got it. May 26 4aa pre

Although nothing can beat running on natural grass, there are some reasonable alternatives to choose from depending on your resources: Having access to a swimming pool is a definite advantage. So they didnt do a Spec End workout with an IT rest interval. Furthermore, I extend the recovery intervals such that chances of excessive decrements in technique are minimised.

40-90 seconds).

Press Esc to cancel. All Rights Reserved. If things are going in the right direction, you crack on; if not, you re-evaluate. I dont think lactate buildup is detrimental to a short sprinter unless thats all they do in training. I think it was just the talent to be honest but we havent been as tough in the 44 since.

Being a Canadian Track and Field athlete in the 1980s, we were training under the umbrella of Gerard Machs methodologies and enjoyed a very well rounded education in how to prepare for speed and power events. I would have preferred they hit my pace and rest, but I adapted the best I could. LOL[/quote]. In short, I think this depends on myriad factors, including the athletes attitude. Just Fly Sports: In the same vein, what are your thoughts on strength training intensity and volume for a gifted powerful nervous system athlete vs. a weaker, slower athlete?

I let the kids find the events that suit their interest in the sport and guide them as much as possible towards the events they may be better at, but in the end I am not coaching or developing them if I just kept moving kids back because they were not as mature physically as their better counterparts. Therefore, it could be said that the maximal runs are following a short-to-long format.

I understand what youre saying, and Im not questioning the validity of the statement at all, but 92% is still faster than intensive tempo. And if we want to look at training times versus intensive tempo, there is very little difference between the SSE and IT and from a technique standpoint, probably even less (if any) difference. . All it boils down to is, If your athletes cannot recover in the allotted amount of time given for rest by most texts on accel/maxV, speed end, or IT then your athletes CNS systems are fried because the cumulative amount of stress is causing the body to take longer to recover and not because they are not fit, just they are not fit enough for your workouts. Sorry, try p.michaelson@sbcglobal.net this time.

However, rather than running slower reps because of a lack conditioning, I would have thought a short sprinter would have just ended the session.

As you prove to me youre not a 100 type, I continue to move you up until we find an event for you.

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