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Thread: Intensive Tempo

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    Intensive Tempo

    General Endurance Examplle
    Extensive Tempo Running is run training
    designed to improve aerobic power and
    anaerobic capacity.
    –These runs are normally done at
    approximately 70-80% intensity, with
    recoveries of 2-3 minutes.
    –Runs normally range from 100-200 meters.
    Workout constructs often include various
    combinations of sets and repetitions

    Means and Metthods off Speed
    Endurance
    Short Speed Endurance
    – Alactic power and capacity…..greater speed emphasis
    e.g.: 4x4x60m [3-4’, 6-8’]
    – Glycolytic power and capacity….greater speed
    emphasis working in higher state of fatigue
    e.g.: 4x4x60m [60-90”, 4-6’]
    Long Speed Endurance
    – Lactacid power and capacity


    Practical Coachiing Experiience
    Implement in Training Plan
    –Intensive Tempo runs (Lactaciid Capaciity)
    before Special Endurance (Lactacid Power) in
    the macrocycle
    –A system must have a capacity in order to
    express it’s power
    Intensive Tempo runs: 80-90% intensity, recoveries
    incomplete
    Special Endurance runs: 95%+ intensity, recoveries
    complete.


    Conclusions regarding Specific Endurance
    By working at sub-maximal intensities we save
    energy and utilize fewer muscle fibers.
    – Allows the athlete to keep active only a percentage of
    the muscle fibers, consuming fewer phosphates.
    It thus becomes important to stress training
    methods aimed at improving the power and
    capacity of the process so the athlete can
    improve their performance and still work at a
    rate that is sub-maximal.

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    Re: Intensive Tempo

    Spending some time looking at old Lsu powerpoint slides and workouts. Solid info overall...

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    Re: Intensive Tempo

    Practical Coachiing Experiience
    Maintain Intensive Tempo work (Lactacid Capacity)
    throughout the macrocycle

    –Aids in controlling the peaking process
    –Important to aid in the continued improvement
    of Special Endurance (Lactacid power) through
    the course of the year.

    Interesting - I know Charlie only recommended 4-6 weeks max of this type of work.


    Practical Coachiing Experiience
    Use Special Endurance (Lactacid Power) work
    to prepare the athlete for competition.
    – Usualllly work iin thiis area peaks iin the llate Speciiall
    Preparatiion periiod.
    Be miindfull iin the competiitiive periiod, competiitiion
    makes up allll or part of the Speciiall Endurance
    (Lactaciid Power) work.

    – Too much vollume of thiis traiiniing wiillll llead to “overtraiiniing.”

    Spot on with Charlie.

    The Specific Endurance Training Process
    The basic ingredient must always be maximal
    speed
    – The higher the level of max speed, the faster will be
    the athlete’s velocity when performing submaximally
    As speed is improved, the ability to endure
    that speed at sub-maximal levels must be
    trained concurrently. (Speed Endurance
    developed concurrently with Speed)

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    Re: Intensive Tempo

    100m Traiiniing Diisttances
    General Prep:
    – 10-40m Power
    – 150-300m Capacity
    Special Prep:
    – 50-80m Power
    – 150-250m Capacity
    Competition
    – 80-120m Power
    – 150-250m Capacity

    200m Traiiniing Diisttances
    General Prep:
    – 10-40m Power
    – 150-300m Capacity
    Special Prep:
    – 60-180m Power
    – 150-250m Capacity
    Competition
    – 120-180m Power
    – 150-300m Capacity

  5. #5
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    Re: Intensive Tempo

    interesting. So the int tempo would be done early in the season before getting into spec end

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    Re: Intensive Tempo

    Quote Originally Posted by Chris6878 View Post
    interesting. So the int tempo would be done early in the season before getting into spec end
    Always been the process: It's what i been trying to get you to do - I think it's better for runners like us or college runners who need to do several different events etc.

    Ext tempo>int tempo>special end 1> speed endurance

    OR

    ext tempo>int tempo> short speed end> special end 1> speed endurace

    short speed is split runs 4x4x60 or 400 hardway 8x50 etc.

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    Re: Intensive Tempo

    Strength Program Desiign
    Design the strength program to support
    and enhance the overall objective of
    training.
    –Do not design the strength program in
    isolation. (This is the most common error)

    Speed vs.. Endurance
    Which is most important?
    –There are no hard and fast answers
    –Better performance is the result of the artistic
    application of all training

    –Never view training of any ability in isolation

    Develop speed and speed endurance
    concurrently
    –Intensity is not maximal but rather submaximal

    As work intensity
    increases, the energy
    cost of that work grows
    exponentially

    The decrease of energy
    cost for work done below
    maximal intensity follows
    the same exponential
    trend
    Conclusions regarding Specific Endurance
    By working at sub-maximal intensities we save
    energy and utilize fewer muscle fibers.
    – Allows the athlete to keep active only a percentage of
    the muscle fibers, consuming fewer phosphates.
    It thus becomes important to stress training
    methods aimed at improving the power and
    capacity of the process so the athlete can
    improve their performance and still work at a
    rate that is sub-maximal.


    The Specific Endurance Training Process
    The basic ingredient must always be maximal
    speed
    The higher the level of max speed, the faster will be
    the athlete’s velocity when performing submaximally

    As speed is improved, the ability to endure
    that speed at sub-maximal levels must be
    trained concurrently. (Speed Endurance
    developed concurrently with Speed)

    Sounds like Charlie speed reserve.

  8. #8
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    Re: Intensive Tempo

    Quote Originally Posted by RB34 View Post
    Always been the process: It's what i been trying to get you to do - I think it's better for runners like us or college runners who need to do several different events etc.

    Ext tempo>int tempo>special end 1> speed endurance

    OR

    ext tempo>int tempo> short speed end> special end 1> speed endurace

    short speed is split runs 4x4x60 or 400 hardway 8x50 etc.
    Oh ok, I was doing those last year. I was doing the 3x6x50.

    on the split runs I would do walk back to the line or at most one minute rest.

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    Re: Intensive Tempo

    MICROCYCLE PLANNER

    PERIOD: Competition PHASE: Preparation MESOCYCLE: 1 MICROCYCLE: 2 WEEK #19 January 9-15
    EVENT: Sprints/Hurdles
    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    Warm Up: E

    Acceleration: (30m)
    1 set
    -3 x stick drill
    -4 x blocks (3h)

    Speed Endurance:
    RI=1:10
    g1-2
    400 hardway (8x50)

    Multi Jump: Cx2

    Weights:
    Day 1

    Shot Throws: Cx3

    Cooldown: E















    Warm Up: B-BSR

    Body Build:
    Day 1

    Special Endurance I:
    RI=Full
    g1h,g1-2x90
    W @ 10.7
    M @ 10.0
    g1-1x150
    W @ 18.5
    M @ 17.8
    1x100
    W @ 12.5
    M @ 11
    Special Endurance II:
    RI=Full
    g2-1x350
    W @ 50 (14-28-43)
    M @ 44 (12.5-25-38)
    1x250
    W @ 34 (13.3-26.7)
    M @ 30 (12-24.5)
    RI=3:00/SI=5:00
    g3-3x500 DA
    W @ 300@55
    -3x300 NS
    W @ 200 @32

    Cooldown: B


    Warm Up: D

    Hurdle Mobility:
    A&Bx1

    Abdominals:
    Odd # A&Bx50

    Medicine Ball:
    A,B&Cx15

    Remedials: Ax10

    Weights:
    Day 2

    Cooldown: D
    Warm Up: B-BSR

    Body Build:
    Day 2

    Contrast Training:
    2 x 30m accelerator
    1 x 60m assistance (g1h and g1 only)
    2 x 30m blocks (3h)
    2 x 40m blocks (4h)

    Speed Development:
    RI=5:00 Sprinters
    1 x In & Outs
    g1-2 x 15m peak
    g2-3 x 15m peak

    RI=5:00 Hurdlers
    (W @ 30"/M @ 39")
    1 x 5h

    Special Endurance:
    RI=Full
    g1, g1h- 2 x 90
    W @ 10.5
    M @ 9.5
    g1- 1 x 250
    W @ 35 (13.5-27)
    M @ 31 (12.5-25)
    1 x 150
    W @ 19 (13)
    M @ 17 (11.5)
    g2- 2 x 250
    W @ 35 (13.5-27)
    M @ 31 (12.5-25)

    Intensive Tempo:
    RI=2:30
    g3-6x200 declining
    W @ (32-27)

    Cooldown: D

    Warm Up:
    Hurdle Mobility:
    -5x10h alt. leg w/o’s
    -Competition #1-3
    Acceleration:
    g1, g1h-3x30 blocks
    g2-3x30 turn blocks

    Technical:
    4x4 exchanges

    Cooldown:
    Competition


    8:15 Shake out
    Warm Up: E

    Weights:
    Competition

    Cooldown: E

    9:00 Team Breakfast

    Women:
    KB->60
    AB->60h/300 hardway
    JB->60
    MC->60/200
    SF->60/200
    BH->200/4x4
    DL->200/4x4
    TM->60
    CM->Train
    BM->200/4x4
    SN->400/4x4
    JO->60h
    CR->400/4x4

    Men:
    AA->60
    XC->Training session
    RD->4x4
    RF->60h/300 hardway
    TH->Training
    IP->4x4
    MR->4x4
    MS->Train
    RT->60
    SW->4x4
    KW->60
    Rest and Treatment

  10. #10

    Re: Intensive Tempo

    Quote Originally Posted by RB34 View Post
    100m Traiiniing Diisttances
    General Prep:
    – 10-40m Power
    – 150-300m Capacity
    Special Prep:
    – 50-80m Power
    – 150-250m Capacity
    Competition
    – 80-120m Power
    – 150-250m Capacity

    200m Traiiniing Diisttances
    General Prep:
    – 10-40m Power
    – 150-300m Capacity
    Special Prep:
    – 60-180m Power
    – 150-250m Capacity
    Competition
    – 120-180m Power
    – 150-300m Capacity
    Chris, I would say you do the shorter `power` reps but not the longer `Capacity` reps throughout the 3 phases (GP, SP, Comp) ranging from 150m to 300m. Except recently when prompted by RB.
    Have I read your journal right ?
    Although there are 100/200 athletes that never go above 150. And programming the more complex sets is more difficult for those with regular jobs, families etc.

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