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Thread: Intensive Tempo

  1. #11
    Member RB34's Avatar
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    Re: Intensive Tempo

    Quote Originally Posted by Oldbloke View Post
    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.
    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. This is another reason why you see guys running the same times year in - year out and looking the same at the gym. It's sad that Chris will miss any chance he has to run decent times before hitting 40s+. I didn't start running well until I learned to listen to others on this site through private message and my friends back in Minnesota. Sometimes as an athlete you got to step outside your comfort zone to improve and take the coaching that others are giving. James Smith spent countless hours helping me understand the importance of specific vs general training and how the weights should be general with my previous strength numbers etc. My friends back in Minnesota sold me on the importance that the 200m could have on my performance. I can't wait to hit the track and implement all these things I have learned over the past 15+yrs. I don't have time to waste and by any means necessary I will not continue to use the hammer if it's not getting the job done!!! I always use the example that Charlie gave in the Van dvd about the little school girl who had trouble reading in school. I may not Pr in my year first back but I will be happy with the times I'm putting out for my age....

  2. #12
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    Re: Intensive Tempo

    Quote Originally Posted by Chris6878 View Post
    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.
    Take note: Better performance is the result of the artistic
    application of all training


    It doesn't matter what you done - you must didn't implement it correctly otherwise you would have ran faster. You can have all the tools in the world in your toolbox if you don't know to use them you can't do the job... If you can't do the job - you won't get paid.

  3. #13

    Re: Intensive Tempo

    Quote Originally Posted by RB34 View Post
    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. This is another reason why you see guys running the same times year in - year out and looking the same at the gym. It's sad that Chris will miss any chance he has to run decent times before hitting 40s+. I didn't start running well until I learned to listen to others on this site through private message and my friends back in Minnesota. Sometimes as an athlete you got to step outside your comfort zone to improve and take the coaching that others are giving. James Smith spent countless hours helping me understand the importance of specific vs general training and how the weights should be general with my previous strength numbers etc. My friends back in Minnesota sold me on the importance that the 200m could have on my performance. I can't wait to hit the track and implement all these things I have learned over the past 15+yrs. I don't have time to waste and by any means necessary I will not continue to use the hammer if it's not getting the job done!!! I always use the example that Charlie gave in the Van dvd about the little school girl who had trouble reading in school. I may not Pr in my year first back but I will be happy with the times I'm putting out for my age....
    Complete garbage.

  4. #14
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    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
    Can I understand this to be a "hybrid" of short to long (s-l) and long to short (l-s)??

    It looks like the "power" (aka accel and max v) starts short and progress to longer distance as it is lengthened out you progress to later phases

    whereas the "capacity" (aka ext, intensive tempos, speed endurance, SE I, SE II) start long and get shorter, while it would obviously become faster.

    Would you say this is the ideal way to complement the s-l style and l-s style of training that would be well suited for most people?

    I've seen mostly good things about s-l but not l-s so it'd be nice to understand how to get the best of both sides

  5. #15
    Member RB34's Avatar
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    Re: Intensive Tempo

    Quote Originally Posted by Oldbloke View Post
    Complete garbage.

    Explain...... Did I touch a soft spot for you?

  6. #16
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    Re: Intensive Tempo

    Quote Originally Posted by kwave View Post
    Can I understand this to be a "hybrid" of short to long (s-l) and long to short (l-s)??

    It looks like the "power" (aka accel and max v) starts short and progress to longer distance as it is lengthened out you progress to later phases

    whereas the "capacity" (aka ext, intensive tempos, speed endurance, SE I, SE II) start long and get shorter, while it would obviously become faster.

    Would you say this is the ideal way to complement the s-l style and l-s style of training that would be well suited for most people?

    I've seen mostly good things about s-l but not l-s so it'd be nice to understand how to get the best of both sides
    If you dig around the forum you may find some old stuff from PJ - i think his speed stuff was s2l but endurance stuff was l2s. He even had some success with really long ext tempo runs 600-800m.

  7. #17
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    Re: Intensive Tempo

    Quote Originally Posted by RB34 View Post
    If you dig around the forum you may find some old stuff from PJ - i think his speed stuff was s2l but endurance stuff was l2s. He even had some success with really long ext tempo runs 600-800m.
    So I must be understanding this right at least to some degree. Thank you for suggesting another example to read through, I will have to go find it

  8. #18
    Member RB34's Avatar
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    Re: Intensive Tempo

    Quote Originally Posted by kwave View Post
    So I must be understanding this right at least to some degree. Thank you for suggesting another example to read through, I will have to go find it
    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)

  9. #19

    Re: Intensive Tempo

    Quote Originally Posted by Oldbloke View Post
    Complete 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. This is another reason why you see guys running the same times year in - year out and looking the same at the gym. It's sad that Chris will miss any chance he has to run decent times before hitting 40s+. I didn't start running well until I learned to listen to others on this site through private message and my friends back in Minnesota. Sometimes as an athlete you got to step outside your comfort zone to improve and take the coaching that others are giving. James Smith spent countless hours helping me understand the importance of specific vs general training and how the weights should be general with my previous strength numbers etc. My friends back in Minnesota sold me on the importance that the 200m could have on my performance. I can't wait to hit the track and implement all these things I have learned over the past 15+yrs. I don't have time to waste and by any means necessary I will not continue to use the hammer if it's not getting the job done!!! I always use the example that Charlie gave in the Van dvd about the little school girl who had trouble reading in school. I may not Pr in my year first back but I will be happy with the times I'm putting out for my age....

    Complete garbage.

    I agree 100%

  10. #20
    Member RB34's Avatar
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    Re: Intensive Tempo

    Quote Originally Posted by grooster View Post
    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. This is another reason why you see guys running the same times year in - year out and looking the same at the gym. It's sad that Chris will miss any chance he has to run decent times before hitting 40s+. I didn't start running well until I learned to listen to others on this site through private message and my friends back in Minnesota. Sometimes as an athlete you got to step outside your comfort zone to improve and take the coaching that others are giving. James Smith spent countless hours helping me understand the importance of specific vs general training and how the weights should be general with my previous strength numbers etc. My friends back in Minnesota sold me on the importance that the 200m could have on my performance. I can't wait to hit the track and implement all these things I have learned over the past 15+yrs. I don't have time to waste and by any means necessary I will not continue to use the hammer if it's not getting the job done!!! I always use the example that Charlie gave in the Van dvd about the little school girl who had trouble reading in school. I may not Pr in my year first back but I will be happy with the times I'm putting out for my age....

    Complete garbage.

    I agree 100%
    Explain......

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