Page 3 of 4 FirstFirst 1 2 3 4 LastLast
Results 21 to 30 of 33

Thread: Intensive Tempo

  1. #21

    Re: Intensive Tempo

    Quote Originally Posted by RB34 View Post
    Explain......
    Sentences that I think are garbage;
    Chris is the main reason why I prefer training female athletes they are so much easier to deal with from day to day - they take coaching and don't think they have all the answers. But you seem to think you have all the answers to Chriss training and you are male
    It's sad that Chris will miss any chance he has to run decent times before hitting 40s+. And you know this for a fact...How, just passing judgement I feel
    I may not Pr in my year first back but I will be happy with the times I'm putting out for my age....I don't think you can comment on performances that haven't occured yet. Chris is out there doing it right now.

  2. #22
    Member
    Join Date
    May 2008
    Posts
    4,584

    Re: Intensive Tempo

    Quote Originally Posted by grooster View Post
    Sentences that I think are garbage;
    Chris is the main reason why I prefer training female athletes they are so much easier to deal with from day to day - they take coaching and don't think they have all the answers. But you seem to think you have all the answers to Chriss training and you are male
    It's sad that Chris will miss any chance he has to run decent times before hitting 40s+. And you know this for a fact...How, just passing judgement I feel
    I may not Pr in my year first back but I will be happy with the times I'm putting out for my age....I don't think you can comment on performances that haven't occured yet. Chris is out there doing it right now.
    LOL - performances that haven't happen??? Are you sure about that? How many athletes have you coached? It's in your best interest to stop while you are ahead.

  3. #23
    Senior Member
    Join Date
    Jan 2013
    Location
    California, United States.
    Posts
    360

    Re: Intensive Tempo

    Quote Originally Posted by RB34 View Post
    I don't think so. Why do you think their endurance work starts long?

    Intensive Tempo: (flats)
    RI=3:00
    SI=8:00
    g1 –
    -2x200
    W @ 30
    M @ 27
    -2x150
    W @ 21
    M @ 19


    Contrast Training:
    g1-g2
    RI=3:00
    -3x50m resistance (5%)
    -5x20m blocks

    Speed Development:
    RI=4:00
    2 x In & Outs
    g1- 2x10m peak
    g2- 3x10m peak

    1 x 60m fly

    Special Endurance 1:
    g1- 1x150
    W @ 19
    M @ 17
    1x250
    W @ 36.5 (14.4-28.8)
    M @32.5 (13-26)
    Would you point out where I'm misunderstanding? The reason for the endurance (capacity) work starting long was said to be to build capacity before being able to express power, right? I think that's what I've read previously. BTW, I have hard time understanding what some of those acronyms stand for, like I think RI is rest between reps SI is rest between sets but what are G1 G2 g1h, DA, NS, BSR??

  4. #24

    Re: Intensive Tempo

    Quote Originally Posted by RB34 View Post
    LOL - performances that haven't happen??? Are you sure about that? How many athletes have you coached? It's in your best interest to stop while you are ahead.
    Whatever !!

  5. #25
    Member
    Join Date
    May 2008
    Posts
    4,584

    Re: Intensive Tempo

    Quote Originally Posted by grooster View Post
    Whatever !!
    I answered your questions why you can't answer my questions? I know more about Chris training then you do - we have chatted many times through private message and offsite. You must be one of those guys who hit the gym every year and still look the same. I don't understand why you took my comments personal - hopefully Chris don't.

  6. #26
    Member Chris6878's Avatar
    Join Date
    Jun 2003
    Location
    South Florida
    Posts
    3,639

    Re: Intensive Tempo

    I take nothing you say personal. They dont agree with you, it is what it is.
    Answer this, I have been feeling so good at practice, that I have decided to add an extra day of HI work. Instead of the 2 hi 3 lo, 3hi, 2-3lo.
    Gonna see how my body responds. Ill adjust on the fly as needed.

    for example
    day1 blocks 4x30, 3x60 1x100, weights squats and rdl
    day 2 tempo-12-1500 meters, upper body
    day3- spec end....I was thinking of doing 2-3x4x50 on grass in spikes. to save my achilles from the track.
    day 4- off or tempo depending on body
    day5 speed end- 2x30 blocks, 3-4 x120, weights rev lunge from deficit, DB swings.
    day 6 off
    day 7 tempo
    repeat


    What what are your thoughts oh great one?

  7. #27
    Member
    Join Date
    May 2008
    Posts
    4,584

    Re: Intensive Tempo

    Quote Originally Posted by Chris6878 View Post
    I take nothing you say personal. They dont agree with you, it is what it is.
    Answer this, I have been feeling so good at practice, that I have decided to add an extra day of HI work. Instead of the 2 hi 3 lo, 3hi, 2-3lo.
    Gonna see how my body responds. Ill adjust on the fly as needed.

    for example
    day1 blocks 4x30, 3x60 1x100, weights squats and rdl
    day 2 tempo-12-1500 meters, upper body
    day3- spec end....I was thinking of doing 2-3x4x50 on grass in spikes. to save my achilles from the track.
    day 4- off or tempo depending on body
    day5 speed end- 2x30 blocks, 3-4 x120, weights rev lunge from deficit, DB swings.
    day 6 off
    day 7 tempo
    repeat


    What what are your thoughts oh great one?
    Couple things, no problem with 3 hi days only if you have 4-6 weeks before your next meet otherwise it's not worth adding the extra stress.

    day 1: drop the 100 stay with 30-60 (long rest) - i would drop rdl for hypers (less stressful and safer on the hammies right now)
    day 2: pool tempo
    day 3: i would add longer runs - 2x30+3x150. If you have 6 weeks i would use this progression over 6 weeks 200-180-150> 180-150-120> 150-120-100. wts jump squats 2-3x15 and kb swings for 15reps working on power endurance.
    day 4: off
    day 5: I would do 2x30+2x60+2x80 wts squats etc
    day 6: tempo 10x100 and gs circuit
    day 7: off

    All squats are 2-3 sets of 1-3 reps for about 60-70%. Those split runs are done much earlier in prep - when I was up north I would start my outdoor prep (which was still indoors) with one week of 4x4x60 before moving to 2x3x80 for about 2 weeks after this I was ready for 120-150's. You can't get away from the pure speed work, like Charlie said good quality 60's are still important.

  8. #28
    Member Chris6878's Avatar
    Join Date
    Jun 2003
    Location
    South Florida
    Posts
    3,639

    Re: Intensive Tempo

    3 weeks before next meet

  9. #29
    Member
    Join Date
    May 2008
    Posts
    4,584

    Re: Intensive Tempo

    Quote Originally Posted by Chris6878 View Post
    3 weeks before next meet
    Stay with your plan - no need for changes at this time. Train - recover - taper before this meet. You only have a couple meets therefore you need to be fresh and ready for them all.

  10. #30

    Re: Intensive Tempo

    Quote Originally Posted by RB34 View Post
    Couple things, no problem with 3 hi days only if you have 4-6 weeks before your next meet otherwise it's not worth adding the extra stress.

    day 1: drop the 100 stay with 30-60 (long rest) - i would drop rdl for hypers (less stressful and safer on the hammies right now)
    day 2: pool tempo
    day 3: i would add longer runs - 2x30+3x150. If you have 6 weeks i would use this progression over 6 weeks 200-180-150> 180-150-120> 150-120-100. wts jump squats 2-3x15 and kb swings for 15reps working on power endurance.
    day 4: off
    day 5: I would do 2x30+2x60+2x80 wts squats etc
    day 6: tempo 10x100 and gs circuit
    day 7: off

    All squats are 2-3 sets of 1-3 reps for about 60-70%. Those split runs are done much earlier in prep - when I was up north I would start my outdoor prep (which was still indoors) with one week of 4x4x60 before moving to 2x3x80 for about 2 weeks after this I was ready for 120-150's. You can't get away for the pure speed work, like Charlie said good quality 60's are still important.
    That's looks like great progressions, very helpful. Cheers for the info.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •