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Thread: Intensive Tempo

  1. #31
    Member RB34's Avatar
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    May 2008
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    Re: Intensive Tempo

    Quote Originally Posted by kwave View Post
    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??
    Maybe we have different meaning on whats "long". If the endurance runs was starting at 600m and working down to 400-300-200 then that's long. G1 = short sprinters.

  2. #32
    Member RB34's Avatar
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    Re: Intensive Tempo

    We had a long debate on these workouts many years ago on the forum. I think they are solid workouts even if you don't like the intensive tempo the volume is so low it shouldn't cause any problems (2x200, 2x150). Some people had an issue with the weights, I don't see them as an issue because the weights are so light (40-70% etc)

    Big focus on general fitness in the first 8-12 weeks.

    General setup for the first 4-8 weeks:
    Mon:
    Warm Up: A

    Acceleration:
    6x30m

    MultiJump:
    Bx20m
    Cx2

    Weights:
    Day 1

    Shot Throws: Ax5
    (First 2 exercises)

    Cool Down: A


    Tue:

    Warm Up: B

    General Strength:
    RI=20” on / 20” off

    Body Build:
    Day 2
    30 reps/40 seconds

    Extensive Tempo:
    (Parade Grounds)
    g1
    -6x30" w/jog 1'
    g2
    -6x40" w/jog 1'
    g3
    -6x1' w/jog 2'

    Cooldown: B

    Wed:
    Warm Up: D

    Hurdle/Lunge/Bound/Drill/
    Ab/Remedial Circuit
    -4 circuits

    Weights:
    Day 2

    Shot Throws: Ax5
    (First 2 exercises)

    Cooldown: C

    Thur:
    Warm Up: C - BSR

    Body Build:
    Day 2
    30 reps/40 seconds

    Stadiums:
    RI=2:30
    -2xtriple
    -1xsingle
    -2xdouble
    -1xbleacher

    Cooldown: B

    Fri:
    Warm Up: D

    Jump Run: B
    (soccer field)
    -drills x 4 each
    -g1 run 1'
    -g2 run 1'20"

    (No jumps)
    -g3 run 2'20"

    Cooldown: BSR

    sat:

    Warm Up: B

    Hills:
    RI=2'
    g1-5 hills
    g2-6 hills
    RI=1:30"
    g3-7 hills

    Weights:
    Day 3

    Shot Throws: Ax5
    (Last 2 exercises)

    Cooldown: D


    Day 1

    Snatch 4x5 @ 107

    Power Clean 3x7 @ 172

    Bench 3x10 @ 151

    Squats - Deep 3x6 @ 190


    Day 2

    Hang Snatch 3x5 @ 78

    Power Clean 3x5 @ 146

    S.Leg Squat (each) 3x8 @ 86

    Bent Leg Deadlift 3x7 @ 122

    Walking Lunge 3x12 @ 40

    Day 3

    Hang Clean 3x5 @ 133

    Seated Military Press 3x5 @ 124

    Lunge Jump 3x10 @ 20

    Alternating Lat Pull 3x10 @ 50

    St.Leg Deadlift 3x5 @ 122


    Every 4th week is field testing

  3. #33
    Senior Member
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    Jan 2013
    Location
    California, United States.
    Posts
    366

    Re: Intensive Tempo

    Quote Originally Posted by RB34 View Post
    Maybe we have different meaning on whats "long". If the endurance runs was starting at 600m and working down to 400-300-200 then that's long. G1 = short sprinters.

    Ohh, yeah that might be the case. I just saw that in an earlier example the power starts from 10-40 during general prep, and end at 80-120 during comp, whereas capacity goes from 150-300 to 150-250, so it's subtle, but still reduction in length of the "capacity" run, so that's what I was referring to

    Thanks for the clarification

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