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Thread: Question Regarding Tempo Work

  1. #11
    Member RB34's Avatar
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    Re: Question Regarding Tempo Work

    Quote Originally Posted by vision1 View Post
    What is "90/4" and "r#"?
    r = rest. 90sec btw reps, 4mins btw sets.

  2. #12

    Re: Question Regarding Tempo Work

    So that is significantly more rest than the 50m/100m walks.
    What would r230 mean?

  3. #13
    Member RB34's Avatar
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    Re: Question Regarding Tempo Work

    Quote Originally Posted by vision1 View Post
    So that is significantly more rest than the 50m/100m walks.
    What would r230 mean?
    Rest 2:30. It depends how fast you are walking - it's possible to walk very slowly over 100m in 4mins. What Charlie listed is only guidelines the ext tempo runs must be extremely easy otherwise you run the risk of having a negative impact on the speed days. Gotta ask yourself what's the purpose of using the tempo runs.

    I'm actually using some tempo runs in gpp but once I hit spp I'm doing little to no tempo work.

    For example - I been doing tons of ext tempo over the past 4 months therefore I'm not doing much once I start gpp this year.

    Mon/Fri: Hills, Jumps, Throws
    Wed: Throws, Jumps
    Sat: Ext tempo (low vol) 600-1000m

  4. #14

    Re: Question Regarding Tempo Work

    I'm guessing you're a thrower based on that schedule? How does lifting fit in there?

  5. #15
    Member RB34's Avatar
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    Re: Question Regarding Tempo Work

    Quote Originally Posted by vision1 View Post
    I'm guessing you're a thrower based on that schedule? How does lifting fit in there?
    No. 60/100m I haven't lifted weights really since Jan. Weights could be done two ways - see below...

    A:
    Mon/Fri: squat/bench
    Wed: clean, rdl, row

    B:
    Mon/Fri: lower wts
    Wed/Sat: upper wts

  6. #16

    Re: Question Regarding Tempo Work

    Quote Originally Posted by RB34 View Post
    No. 60/100m I haven't lifted weights really since Jan. Weights could be done two ways - see below...

    A:
    Mon/Fri: squat/bench
    Wed: clean, rdl, row

    B:
    Mon/Fri: lower wts
    Wed/Sat: upper wts
    Interesting your only sprints are hills.

    I'm currently doing something like this:

    Day 1/3: Sprints, occasionally jumps, Lifts
    Day 2: Tempo, Lifts

    Day 1 Lifts being Nordic Ham Curls, Floor Press, Inverted Rows
    Day 2 Lifts being higher rep circuits
    Day 3 Lifts being RFESS, Wtd Dips, Pullups

    Might make some tweaks based on what I've read in this thread

  7. #17
    Member RB34's Avatar
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    Re: Question Regarding Tempo Work

    Quote Originally Posted by vision1 View Post
    Interesting your only sprints are hills.

    I'm currently doing something like this:

    Day 1/3: Sprints, occasionally jumps, Lifts
    Day 2: Tempo, Lifts

    Day 1 Lifts being Nordic Ham Curls, Floor Press, Inverted Rows
    Day 2 Lifts being higher rep circuits
    Day 3 Lifts being RFESS, Wtd Dips, Pullups

    Might make some tweaks based on what I've read in this thread
    I posted the first block of gpp. The past several months the focus was on developing aerobic capacity now starting next week I'll move on to developing alactic capacity while using a fair amount of hill sprints and jumps uphill. Using the hill early on will also make things a little safer by limiting my output as I transition to doing speed work after a long layoff. After about 8 weeks of alactic capacity work I'll probably into alactic power that's where the fun starts at least for me.

    Keep the weights simple....

    Day 1/3: squat, press, rdl, row
    Day 2: Aux work

  8. #18

    Re: Question Regarding Tempo Work

    Quote Originally Posted by RB34 View Post
    Keep the weights simple....

    Day 1/3: squat, press, rdl, row
    Day 2: Aux work
    That is simple for me right now.
    Limited by equipment. No rack or barbell. I have an axle which is okay for pressing but an injured finger doesn't allow me to grip it well.

    Farmers handles
    Adjustable Thick DBs
    Sled (push or pull)
    T Handle for Swings
    Dip Station
    Axle
    Flat Bench

    That's what I'm working with.

  9. #19
    Member RB34's Avatar
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    Re: Question Regarding Tempo Work

    Quote Originally Posted by vision1 View Post
    That is simple for me right now.
    Limited by equipment. No rack or barbell. I have an axle which is okay for pressing but an injured finger doesn't allow me to grip it well.

    Farmers handles
    Adjustable Thick DBs
    Sled (push or pull)
    T Handle for Swings
    Dip Station
    Axle
    Flat Bench

    That's what I'm working with.
    Can't do deadlifts or pound some rev lunges?

  10. #20
    Administrator Angela Coon's Avatar
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    Re: Question Regarding Tempo Work

    Haven't checked in on these forums in a long time and it doesn't seem like there's much activity anymore. Hopefully someone is still reading.

    The forums have been around for 20 years and sometimes they are more active than other times.

    I'm a lacrosse player, getting older now and mostly just train to be as athletic as possible.

    You are getting older? Why don't you change that? LOL. We are all aging and trick is to mitigate the parts that accelerate the process....

    The other day I introduced tempo runs again after not doing them for a long time. I did 3 sets of 5x100m with 50m walk between reps and 100m walk between sets. I didn't time any of the runs but I'm sure I kept the speed <70%. It was tough though, definitely didn't feel like a session that could be considered low intensity / recovery. I remember reading that the last sprint should feel as easy as the first one and that was not the case for me.

    Charlie used to say there was the theory and method but you start where you are at.

    You've started with a very large volume and distance with zero progression. You have set yourself up to fail without really knowing how to perform tempo.

    A few ideas to think about.

    Based on your comments running is not foreign to you. You might start with 6 x 100 meters walk back 100 meters. I can do this fairly easily now as it allows me to maintain proper posture because I am getting lots of rest. As soon as I chop the rest in half as I used to do it's significantly more difficult. This is true to almost anyone initially. Why I like to start this way is it's important to run properly. One of the key reasons we practice tempo is practice relaxed running with excellent mechanics.

    Another trick we used to use is mixing butt kicks into the mix with exercises on each end of the 100m distance.
    or
    butt kicks down and shake back which is like a jog with as much upper body relaxation as possible dropping your arms and shoulders
    or
    tempo in the pool
    or
    tempo on the bike
    or
    run 50 meters / walk 50 meters start with 6 x 50m and if it goes well do a second set use a strict 5 minute recovery off your feet, shaking legs and not doing anything but rest and stretch
    or
    tripling over 100 meters and tempo pace back use 6 x 100m to begin

    Tempo can be modified many ways.


    How should I modify these sessions?

    Slow down the runs? If I go too slow it becomes difficult to maintain sprint mechanics
    Longer walks between reps/sets?
    Shorter distances?

    Here is a general rule to use for tempo. Initially, I always give more rest to set whom ever to succeed. If that doesn't work, I shorten the distance. Ideally, you use x distance for rest but if x distance is too little then lengthen the rest within reason and be consistent and keep track and progress over time if able. As a person gets more fit you can run tempo faster and do longer rest or slow tempo down and shorten the rest.

    I think lots of people get confused about tempo because they run tempo alone without knowing what to do or he or she is not clear on the speed of the runs in relative terms to ones fitness.

    Masters athletes are different than athletes because maintaining fitness, strength and health without injury is an ongoing challenge. It's difficult for athletes and they are young and healthy. Aging requires a whole different set of rules and you need to be more conservative and add in TONS of regenerative tools to just stay on par.


    I don't think the volume was too high, I remember doing 2k back in the day. Could just be out of shape from no lacrosse due to the pandemic. After tempo work I performed some full body circuits (shoulders, abs, upper body). Twice a week I'm doing sprint sessions followed by heavier full body lifts. I might just schedule a day off after these tempo sessions until they become easier.

    Try the push up sit up workout and that will give you some idea how fit you are. Run 100 meters and do 15 push ups, run 100 meters and do 20 sit-ups and repeat to 10 sets. ( tempo speed) and if it was easy repeat another set. Vary the sit ups as per the muti position sit-ups I do in GPP. ( you can start with 1 set of 6 x 100m or do 2 (6x100m)

    Thanks

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