Which fitness equipment do you use to exercise? So they didnt do a Spec End workout with an IT rest interval. Speed endurance is incorporated between 60-120 meters for our high school athletes after a few weeks of maxV training. I dont think lactate buildup is detrimental to a short sprinter unless thats all they do in training. 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. Use of this progression will give athletes the best chance for successful development of high level Lactic Acid Tolerance adaptations. On the Tuesday meets we dont really put them in the events they will be competing in on the weekends unless they are jumpers. Remember, one of the main objectives of extensive tempo work is to hasten recovery, not dig a deeper hole. I try to begin with the determinants of sprinting success in mind and then implement what I believe might develop these qualities. As far as your training, do you feel that IT is adequate for Speed End? Alternatively, athletes can simply slow the treadmill down to walking pace for recovery periods. Athletes that perform a large volume of low intensity running in their sport, such as soccer players, would require a larger volume of tempo runs as part of the preparation. Thus, maximal runs are following both approaches concurrently. Do you not incorporate speed endurance (80-150m) into your program before SE1? (For those of you not familiar with intensive tempo, this refers to sprinting in the 75-90% intensity range. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America. I guess my confusion centers around my assumption that intensive tempo is closer to Spec. If you read my initial post, there are plenty of people unable to hit their sprint times when fresh. With the exception of ET for recovery, what is the benefit of slowing down into IT? However, I know some coaches who use it as the foundation of their training (especially for long sprinters). Same workout times, like I said just manipulate the volumes for the two groups. If all coaches used a whistle say, it would be very noisy and no one could tell what sound was for whom. [quote author="davan" date="1234089978"]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. It is funny, though, how, once I mention speed they want to just go. Consistent integration of low-intensity aerobic workouts serves as a solid foundation of fitness and recovery training that balances out the sport-specific work that can lead to over-use conditions. End I runs that would come later. Extensive tempo runs are performed in-between high intensity training sessions on soft-surfaces (i.e. 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. Also, how is it progressed throughout the season (if it is kept) and what changes do you feel are necessary with it as speed/SE/special endurance becomes more important (pre-comp and comp period)? Given the environmental factors outlined above, I would expect runs of 15-16 seconds for that particular sprinter over 100m tempo runs. Generally I dont think there is any difference between the two for sprinters with the exception being intensive tempo is more a fitness conditioning concept around pace management while speed and special endurance I are more about modeling the specific race distribution of energy. Most recently, some teams have incorporated sport-specific movement patterns into tempo routines to achieve two objectives within one workout. Here are some examples of what I would do in your case. Speed endurance runs can then be introduced in the following mesocycle. June 5 state prelim For the past 4 years Ive kinda gotten away from text book definitions of the various workouts because at some points they all bleed in to one another. Therefore, it could be said that the maximal runs are following a short-to-long format. Or at least monitor pace? Wow db made a post and I really like it. Additionally, many coaches cannot be trusted to adhere to true low-intensity outputs in these workouts and may encourage athletes to push themselves harder than what is deemed appropriate. 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. This concept is supported by discussions I have had with legendary strength coach Al Vermeil and world-renowned sport physical therapist Rob Panariello, both citing the benefits of cyclical work to reset muscle tone, improve circulatory mechanisms and reduce high tension, co-contraction forces around joints following heavy resistance training. More specifically, if the athlete is convinced that a long-to-short approach is the only way to advance his performance, even the best-planned short-to-long programme may prove fruitless. Ive had very powerful athletes blessed with extraordinary abilities in exercises that are further along the force side of the force-velocity spectrum such as jumping, lifting and throwing exercises who have not improved their sprinting as much as I would have expected based on their improvements in these exercises. Your runner should be ok with hitting his goal times with this setup. But I would even drop it to 8.. I have never actually trained a short sprinter at all, I was just hoping for a better understanding of what was being said. Fri Premeet Stim
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. 40-90 seconds). Not much, but certainly more than others are willing to give it credit for my athletes do nearly 20k of IT work across 5 months. Ive found HS females are hard to train at 150m distances this time of year. 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. . I almost concur. The trouble is, virtually all training (with the exception of certain methods such as yielding actions, perhaps) produces shifts towards slower isoforms. 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. However, I dont think it is an absolute necessity in a particular training program. Ten minutes AT MOST, should suffice. Im guessing your guy is probably somewhere in the range of 22.0-22.5 for 200m. About the Author:Greg is a coach, personal trainer, and sports massage therapist in the U.K. End and involves considerable lactic work. 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. I understand what youre saying, and Im not questioning the validity of the statement at all, but 92% is still faster than intensive tempo. Where Speed is the base for Speed (and Speed Endurance), Extensive and Intensive Tempo build the platform for the Special Endurance I, II and Specific Endurance work to be performed in the Competitive Season. Do you have times (electronic or from good quality video) for your athletes workouts? Heaven sent topic. 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? Intersted in seeing how this discussion goes. Its not about PEDs. Such time frames strike me as a little arbitrary, and I have reservations about the dichotomies that many people create when speaking of recovery. If we have a goal time for them to hit, then we have to ensure they at least get close to it by yelling out something as simple as slow down, or if the situation suggests pick it up a little, etc. When is the championship meet taking place that youre referring to? Intensive Tempo training methods involve use of runs that last 15 seconds up to 90 seconds at intensities between 80-89% OR 75-94% depending on whether you adhere to either the Winckler Energy System Training Chart or the British Sprint Training Methods Classification by Khmel and Lester (Click here for the PDF). We dont always have athletes long enough to manage the training process from start to finish, and sometimes an athlete who is a recent addition has a glaring weakness in the weight room that clearly must be addressed. Tuesday triangular Ten minutes at the most. For short sprinters I probably wouldnt do it. Im a bit long winded in all of this, but my point is that many of the classical arguments against intensive tempo dont really seem to hold up on scrutiny. HR although autonomic is the best known way to glimpse how the CNS is coping with stress. However, the optimal and most effective way to use it is as a transition only. Interval workouts on a stationary bike can also be used as an alternative to running workouts. 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. Its interesting that the great importance of skeletal muscle-tendon unit architecture hasnt gained as much attention. I am not big on the idea that intensive tempo is too slow to cause improvements or anything like that. Elimination of tripping hazards and other ankle-spraining obstacles often found on poorly maintained fields or running trails. 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%). You are going to have to work on managing pace of training session. April 2 race 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. Intensive tempo runs are common in the preparation of 400m and 800m track athletes who are working and performing in the transition zone between aerobic and anaerobic energy systems (i.e.
The logical question for a coach working with various sports and athletes is, how much is enough? The answer depends on many things, but most importantly it depends on the demands of your sport and the specific role you play in your sport. With the question about Intensive Tempo for short sprinters like I said before this is the first year going to two different groups I guess if they have the possibility of running a 400 then we are going to put them with the long sprinters. . Press Esc to cancel. ELITETRACK by Human Performance Consulting, LLC. tempo days per week and one speed. Tue: race Extensive Tempo is employed in the first half, or more, of the Preparation Period to produce high levels of Aerobic Capacity and Aerobic Power at Intensities of 65-75-79%. 3 x (150m, 120m) with 6:00 b/w reps, and 9:00 b/w sets. Read What is Extensive Tempo Training Part 1 and Part 2 as a primer before reading this article. For long sprinters, I think many coaches use intensive tempo in the form of split runs. ELITETRACK is one of the longest standing sport training & conditioning sites on the web. Thoughts from the high school trenches? Start to taper a little at the end. Intensive Tempo Trainings primary aim is the development of high levels of Anaerobic Capacity that will enable athletes to progress to both Special Endurance I work, that develops Anerobic Power, and Special Endurance II work that develops Lactic Acid Tolerance.
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. 40-90 seconds). Not much, but certainly more than others are willing to give it credit for my athletes do nearly 20k of IT work across 5 months. Ive found HS females are hard to train at 150m distances this time of year. 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. . I almost concur. The trouble is, virtually all training (with the exception of certain methods such as yielding actions, perhaps) produces shifts towards slower isoforms. 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. However, I dont think it is an absolute necessity in a particular training program. Ten minutes AT MOST, should suffice. Im guessing your guy is probably somewhere in the range of 22.0-22.5 for 200m. About the Author:Greg is a coach, personal trainer, and sports massage therapist in the U.K. End and involves considerable lactic work. 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. I understand what youre saying, and Im not questioning the validity of the statement at all, but 92% is still faster than intensive tempo. Where Speed is the base for Speed (and Speed Endurance), Extensive and Intensive Tempo build the platform for the Special Endurance I, II and Specific Endurance work to be performed in the Competitive Season. Do you have times (electronic or from good quality video) for your athletes workouts? Heaven sent topic. 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? Intersted in seeing how this discussion goes. Its not about PEDs. Such time frames strike me as a little arbitrary, and I have reservations about the dichotomies that many people create when speaking of recovery. If we have a goal time for them to hit, then we have to ensure they at least get close to it by yelling out something as simple as slow down, or if the situation suggests pick it up a little, etc. When is the championship meet taking place that youre referring to? Intensive Tempo training methods involve use of runs that last 15 seconds up to 90 seconds at intensities between 80-89% OR 75-94% depending on whether you adhere to either the Winckler Energy System Training Chart or the British Sprint Training Methods Classification by Khmel and Lester (Click here for the PDF). We dont always have athletes long enough to manage the training process from start to finish, and sometimes an athlete who is a recent addition has a glaring weakness in the weight room that clearly must be addressed. Tuesday triangular Ten minutes at the most. For short sprinters I probably wouldnt do it. Im a bit long winded in all of this, but my point is that many of the classical arguments against intensive tempo dont really seem to hold up on scrutiny. HR although autonomic is the best known way to glimpse how the CNS is coping with stress. However, the optimal and most effective way to use it is as a transition only. Interval workouts on a stationary bike can also be used as an alternative to running workouts. 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. Its interesting that the great importance of skeletal muscle-tendon unit architecture hasnt gained as much attention. I am not big on the idea that intensive tempo is too slow to cause improvements or anything like that. Elimination of tripping hazards and other ankle-spraining obstacles often found on poorly maintained fields or running trails. 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%). You are going to have to work on managing pace of training session. April 2 race 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. Intensive tempo runs are common in the preparation of 400m and 800m track athletes who are working and performing in the transition zone between aerobic and anaerobic energy systems (i.e.
The logical question for a coach working with various sports and athletes is, how much is enough? The answer depends on many things, but most importantly it depends on the demands of your sport and the specific role you play in your sport. With the question about Intensive Tempo for short sprinters like I said before this is the first year going to two different groups I guess if they have the possibility of running a 400 then we are going to put them with the long sprinters. . Press Esc to cancel. ELITETRACK by Human Performance Consulting, LLC. tempo days per week and one speed. Tue: race Extensive Tempo is employed in the first half, or more, of the Preparation Period to produce high levels of Aerobic Capacity and Aerobic Power at Intensities of 65-75-79%. 3 x (150m, 120m) with 6:00 b/w reps, and 9:00 b/w sets. Read What is Extensive Tempo Training Part 1 and Part 2 as a primer before reading this article. For long sprinters, I think many coaches use intensive tempo in the form of split runs. ELITETRACK is one of the longest standing sport training & conditioning sites on the web. Thoughts from the high school trenches? Start to taper a little at the end. Intensive Tempo Trainings primary aim is the development of high levels of Anaerobic Capacity that will enable athletes to progress to both Special Endurance I work, that develops Anerobic Power, and Special Endurance II work that develops Lactic Acid Tolerance.