In time, the athletes will display their strengths and self-select what they feel to benefit them with a bit of guidance. End and involves considerable lactic work. All Rights Reserved. . For me this is not athlete specific enough but I suppose a variation could work. HR although autonomic is the best known way to glimpse how the CNS is coping with stress. Isnt improving Speed End, at least in some large part, training the neuromuscular system to function at maximum capacity (MaxV) for as long as possible? 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. Same workout times, like I said just manipulate the volumes for the two groups. 2015. How and when do hamstring injuries occur? In between sets of runs, athletes can walk 100-120m to allow for a greater recovery period. I am not allowed out on the track with them now, so it is hard to get control over them, but I am trying. Yesterday, they were to do 150s @ 24-25 off 2-3 minutes, which for them would be 80-85%. Even if these runs are not run at maximal velocities, they can be used to induce relevant training adaptations. 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. It relates as we used a fair bit of IT as base this year for the first time and this same athlete is struggling to move away from that pace when called for. After answering questions regarding Extensive Tempo training methods in my last post I was contacted by coaches asking the following questions: Intensive Tempo is the next step up on the Intensity Ladder from Extensive Tempo (behind Speed, Speed Endurance, Special Endurance I,II and Specific Endurance). On the Tuesday meets we dont really put them in the events they will be competing in on the weekends unless they are jumpers. True 100-200/ 110HH, 100H type sprinters should aim for volumes starting around 800m and progress no further than 1800-2000m. Either go with 80-100m intervals and specify easier pace and do more reps or go with 200m with goal race pace for 200m and add a second for each rep to be done in the workout to get the goal pace of the workout. The trouble is, virtually all training (with the exception of certain methods such as yielding actions, perhaps) produces shifts towards slower isoforms. April 14 tue race and 18 sat race 400 and 400 Hurdle types should aim for volumes starting around 1,000m and progress no further than 2800m. Rather than using high volumes of these runs, the total volume is little higher than a traditional speed endurance session. I am not talking about a lack of conditioning. You are going to have to work on managing pace of training session. Or at least monitor pace? Are you the only coach working with the sprinters and if so do you guys have 2 separate workout times for the short and long group? So I was essentially agreeing with db when he said you need to manage their pace a little better. As far as intensive tempo for short sprinters, I agree with Star. I use extensive for a month then move to intensive for a month while keeping extensive present then move to special endurance 1. Just as an example, lets say a 200 metre runner is progressing towards runs of 240 metres. So I will add another question. First of all, if these are speed endurance runs, you are giving him WAY too much rest. There are different options for doing tempo workouts in the pool. This means if you could maximally run the 200m dash in 23.0 seconds, intensive tempo would be doing training runs in the 26-31 second range over the 200m distance would represent intensive tempo running). And your questions is a bit not in line with what is being said. The rest between 150 # 1 and 150 # 2 was 7 minutes, and rest between 150 # 2 and 150 # 3 was 8 minutes and the rest between the two 120s was planned as 6 minutes, if he had completed the first 120 in the range specified. June 6 state finals. 2021. Its going to be 19-20s for an above average HS girl at her best doing over that distance outside of a race. Thanks so much! I think it was just the talent to be honest but we havent been as tough in the 44 since. 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.
elevated glycolytic enzyme activity). In many cases, medicine ball and bodyweight circuits can be inserted after the inter-set walk to integrate additional work into the low-intensity conditioning as part of a whole-body conditioning approach. Outside of probably 2 or 3 reps last year, I wasnt able to go above 95% of my race times over short sprint distances (ie 55/60m). There also seems to be a good amount of anecdotal evidence that it worksthat certain training camps are using it with great success and improvement in their athletes. Another way of utilizing Intensive Tempo could involve the use of the Clyde Hart Speedmaker Workout where athletes would run 2-3 sets of 4 Speedmakers where athletes accelerate hard over 60m and then relax the next 40m before jogging 50m before the next Speedmaker. So I train them to be the best at the events they want to compete and encourage everyone of my athletes to experiment with multiple events early in their careers and feel that athletes would be better served if they started doing pentathlons, heptathlons,and decathlons in the summer time as a way for them to find events and keep training fresh and new. Sat Compete. It seems that some believe training at IT would be just as, or almost as, effective for improving speed and speed endurance as true speed endurance (>90%). They go faster because they dont understand pace well enough to hit times at those distances at this point in the season. In other words, rounding your recent PB of 6.97 to 7.00, Speed End runs could go as slow as a 7.78 pace. Thus, maximal runs are following both approaches concurrently.
Because stationary bike workouts may not be as demanding as running or pool work, the duration of the interval repetitions may be slightly longer than the other methods. 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. The figure below identifies relative extensive tempo time equivalents for different modes of exercise. With the exception of ET for recovery, what is the benefit of slowing down into IT? 3 x (150m, 120m) with 6:00 b/w reps, and 9:00 b/w sets. Depending on the time of year, large offensive lineman may only run 500 to 1000m in a typical session. ELITETRACK by Human Performance Consulting, LLC. Monday Accel/MaxV/Speed Endurance, multi jumps, multi throws lift hard this day As with conventional tempo methods, work and rest durations can be identified for different exercise configurations. First month is accel and ext tempo. The whole notion of short-to-long versus long-to-short is problematic on several grounds. We have some members here that have used it with success and Id be curious to see how they lay it out in their plan from day 1 (ie Quik).
The decks of most commercial treadmills are well dampened to reduce impact shock on the user and can serve as an appropriate means of supporting low-intensity aerobic work. However, if he is not hitting the goal times this only further suggests you should keep this setup because that would make it clear that he needs the SE work in the first place.
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? Therefore, my personal inclination is to generally use a short-to-long template with 100 and 200 metre athletes; I suspect the 400 metre athlete could probably go either way, although I havent coached any 400 metre sprinters and so would be hesitant to comment. Thoughts from the high school trenches? tempo days per week and one speed. The difference between an 80% intensive tempo workout and 85-90% speed endurance workout isnt much. 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. If you are training Speed-Endurance and Special-Endurance you need to be modeling race distribution or else the effort given during such training may go to waste as these are technical/motor learning days (more rest) while intensive tempo (less rest) is conditioning/general training day. If you are working in a indoor facility that is fairly busy, how does one get the athlete to stop at 15 seconds? Inclusion of manageable distances (50 to 400 meters) to ensure the quality of running mechanics remains high and excessive fatigue does not enter into the session. March 9 first workout Theoretically, this makes sense in terms of minimizing both peripheral and central stress on the athlete. Thur: Lite speed work maybe some acc work and sub max 60s Extensive tempo work, however, is performed strictly in the aerobic energy zone and promotes general fitness development and recovery via circulatory mechanisms. I come back to intensive once a month after the second month. First month is accel and ext tempo. Recoveries between repetitions are typically comprised of easy 50-60m walks to allow the athletes to recover, with a slight reduction in heart rate.
Intensive Tempo isnt about training the neuromuscular system for specificity towards an event, its about conditioning the body to handle intensities which has neuromuscular qualities along with elastic strength/power and power-endurance and energy system training. The figure below provides an illustrative example of the spectrum of distances covered by different athletes.
However, using the pyramid structure of reps and sets as a base helps to keep the runs varied with smooth transitions that challenge the athlete but do not bore them to tears. Do it in all your workouts. Or should be more than enough? (17.62, 17.91, [b]19.62[/b])+([b]15.38[/b] stopped as it is outside of range), should I increase the rep rest between the last two 150s, hoping some of that will work towards the 120s as well? ESPECIALLY this early in the season. Team schedule: The patterns below are not intended to be a rigid template of runs and I encourage coaches to develop patterns that work for their athletes. . you hit the hammer squarely on the head of the nail right here. Recovery work between repetitions can be integrated with slower pedaling at lower resistance levels.
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. The short answer is no. Development of high levels of both Aerobic Capacity and Aerobic Power best prepare athletes to handle the higher intensity Intensive Tempo work that is aimed at development of Anaerobic Capacity or Lactic Acid Capacity. I have always used variations on distances but have thought several times of using the time element as the overriding factor, Run @ 95% for 15 seconds, I will tell you when to stop etc. In some cases, it is used to prepare athletes for the drills and rigors of training camp. However, I dont think it is an absolute necessity in a particular training program. 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. (17.62, 17.91, 19.62)+(15.38 stopped as it is outside of range), should I increase the rep rest between the last two 150s, hoping some of that will work towards the 120s as well? Hopefully, they will learn pacing a little better from the experience. On the other hand, Charlie Francis advocates training at below 75% or over 90%, nothing in between. So I will add another question. In all of training, I think its worth trying to identify the minimum effective dose initially. ELITETRACK by Human Performance Consulting, LLC. Im guessing your guy is probably somewhere in the range of 22.0-22.5 for 200m. I tend to use longer distances and less reps. Elimination of tripping hazards and other ankle-spraining obstacles often found on poorly maintained fields or running trails. Having recovery times of 15-20 minutes shouldnt occur until its time for supercompensation.[/quote]. The ability to integrate other activities such as medicine ball passes, bodyweight exercises, flexibility work and core strengthening in between run sets to provide a more comprehensive low-intensity workout. Some people have raised reservations about implementing these runs secondary to concerns over skeletal muscle fibre transitions towards slower myosin heavy chain isoforms. The high school season is 18 weeks for me. Im guessing your guy is probably somewhere in the range of 22.0-22.5 for 200m. As you prove to me youre not a 100 type, I continue to move you up until we find an event for you.[/quote]. . I would split my guys from now on no matter what and do the same things just go longer with the longer sprint group at the same time. We are both right next to each other for almost the whole practice though unless we are doing technique really. 3 x 150m @ 100% with 7:00 rest; 3 x 120m @ 100% with 7:00 rest. If you coach athletes for speed, enjoy track and field, or just like training theory, youll love this interview. We are sticking the freshman with the long sprint group unless we know they are stud muffin jumpers 100/200 guys. Start to taper a little at the end. Although this may be true, the style is still used by a number of successful coaches, such as LSU coach Dennis Shaver. I guess my confusion centers around my assumption that intensive tempo is closer to Spec. 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. About the Author:Greg is a coach, personal trainer, and sports massage therapist in the U.K. The easiest way to implement tempo runs for non-swimmers is to have them perform running high knee drills over distance in the shallow end. What if your high school season was only 3months what changes would you make to that setup. May 1 sat race We didnt do any intensive tempo two years ago and broke a 24 year old conference record in the 44 at the frosh/soph level. 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. Which we dont have ever so they are long sprinters until they can prove they can score in a couple power/speed events. 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.
Thus, Intensive Tempo training serves to bridge the gap between Extensive Tempo and Special Endurance I,II training.
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. I try to begin with the determinants of sprinting success in mind and then implement what I believe might develop these qualities. They hit ext tempo paces right on whether it is 100s, 150s or 200s. Therefore, it could be said that the maximal runs are following a short-to-long format. I had it wrong before. 3rd Month rotate accel, MaxV and speed endurance. What you probably missed was 1) I was not out on the track with them (not allowed preseason)so I couldnt do more than tell them how hard to run, and 2) after they ran the first at 95, I increased the rest to 10 min before they ran again. I use it to bridge the gap between extensive and special endurance 1 for my short sprinters. The accumulation of extensive tempo training from week to week can build significant aerobic endurance capacity and muscular endurance for the specific low-intensity demands of a sport, while forming a solid foundation of training upon which other elements are built. These central components can also be elucidated using techniques such as electrically-evoked muscle actions, although there has been little research to date in this realm on elite power athletes. Yes, I would agree that. If this is correct, 15:00 rest, for any reason, isnt necessary at this point.