The drawback to intensive tempo is generally that acceleration is underdeveloped. Im not sure I entirely agree with his interpretation of what they were doing, but it makes sense that an unloading sort of effect could happen with that. There is also some theoretical basis for working the glycolytic (sp) system and that causing improvements in leg stiffness.

Depending on the time of year, large offensive lineman may only run 500 to 1000m in a typical session.

tempo days per week and one speed. Example, I ran 6.70 55m from blocks (no reaction included) on a Wednesday with a 6.97 60m race time on Saturday morning with a stumble. There doesnt appear to be a ton of room for fitness qualities that couldnt be developed through extensive tempo. The question is, given the most recent workout of this type and its results Moving in the water also has a regenerative benefit for the body, providing a hydrotherapeutic effect on an athletes muscles. Im a bit long winded in all of this, but my point is that many of the classical arguments against intensive tempo dont really seem to hold up on scrutiny. tempo based programs, have tons of IT leading into their tapers or important competitions, as an example. I also had 100m training times that went up to 11.2x (no reaction) with massive wind assistance in 75 degree weather, to sub 11 competition times with no wind and low 50s air temperature. If you read my initial post, there are plenty of people unable to hit their sprint times when fresh.

With that in mind, there does appear to be something else occurring through the inclusion of intensive tempo.

Sat: race. . In fact, I think we are very much in agreement about everythingat least I think I agree, for the most part, with whats being said. I wanted to share with you more of this great, quality information, so I have 3 more fantastic insights from Greg on some relevant sprinting topics. These workouts could also be restructured to fit to a smaller dimension field or half-field should practice space come at a premium.

Like I said in an earlier post, IT can have positive effects if periodized properly. Yesterday, they were to do 150s @ 24-25 off 2-3 minutes, which for them would be 80-85%. Instead of 30-second linear runs, a coach may choose to employ 20 seconds of short, low-intensity short shuttles with a 30 to 60 second walk recovery over multiple repetitions. That is quite different from what Ive been reading (you know CFs position on this) and was just curious about the thought process behind this belief. Thanks! In years past all of the athletes have trained for the 200/400 at our high school but this will be the first year we have a power/speed group and a long sprint group. A side effect of speed-endurance, special endurance, and intensive tempo training is increase ability to maintain leg stiffness which is the ability that really determines ones ability to maintain speed. Freshmen who start with long sprint training likely will never develop into short sprinters and those who are studs at the 100m as Freshmen rarely continue to dominate.

With all of this said, I personally use runs at similar intensities to these runs in General Preparatory and Restoration mesocycles to re-introduce speed endurance runs with a couple of modifications. However, in the past Ive started new runners out in the 100, and went the other way. Sorry, try this time. May 21 finals

The athletes know who is who.

In other words, no IT. ?Where I can start in multievents trainig? I dont think many, even in the int. KitKat advocates IT as the core of 400m training in the form of 200m reps (off of 2m rest) which is technically IT for most athletes. First month is accel and ext tempo.

Yes, I would agree that. The treadmill can be set on a slight incline and set at a moderate speed for interval work.

Extensive tempo work, however, is performed strictly in the aerobic energy zone and promotes general fitness development and recovery via circulatory mechanisms. Speed endurance is incorporated between 60-120 meters for our high school athletes after a few weeks of maxV training. I use it to bridge the gap between extensive and special endurance 1 for my short sprinters. You are working the edge of the first real drop in speed with most HS females when working at 130-150m.

In Athlete Conditioning, Recovery and Regenerationby Derek M. HansenAugust 27, 2014Leave a Comment.

For example, many so-called long-to-short programmes may include small amounts of short, maximal sprints throughout the training year with longer, maximal sprints only introduced as targeted competitions approach. Those numbers were based on past training as well as race results figuring out average sustainable speed.

[quote author="dbandre" date="1233891145"]ex400: You lost me on this one. For short sprinters I probably wouldnt do it. ELITETRACK by Human Performance Consulting, LLC. Thanks so much! Many, perhaps most, coaches use IT for long sprinters. What I mean is that perhaps you perceive a late-maturing 18 year old athlete to have great potential in the 400 metres. I am a Masters Athlete and Coach currently based in London UK. (Alternating Neural Training Days of Speed/Strength/Power training with Metabolic Training Days aimed at Energy System / Endurance Training). In a couple of years time, he begins training more like a 200 metre sprinter. Tue: race We also have Tuesday meets as well. Other athletes may actually swim intervals in the pool if they are good swimmers. Over 30 years later, athletes are still using tempo runs as a part of their overall preparation for Track and Field and other sports. May 5 tue race and 9 sat race Its not about PEDs. That is essentially what we are doing now. I have seen versions from Hiserman, Shaver, etc., but they are all slightly different and I would like to see the actual source material. Ive always thought (and will some time blog about) that tempo-based programs work not because of the tempo per se, but because it essentially allows an athlete to handle a much larger volume of work that is in the semi-specific to specific range. Therefore a girl who you expect to run 25s for 200m to do 8 reps at 33-34s and girl you expect to run 27s for 200m to do 8 reps at 35-36s. Sorry if you have already answered this question before, but what are your reasons for not during IT with your short sprinters esp at the high school level where the athlete may be called on to compete in anything from the 100 to 400m? I hope I havent belaboured my point! Ten minutes at the most. I give them an 80-85% pace, then they do it at 90-95 and have to rest more before they can repeat. training stimuli) and observe the outputs.

Conversely, perhaps a so-called short-to-long programme includes higher volumes of longer distance extensive tempo runs early in the year that are reduced in volume and length as targeted competitions approach. I dont disagree with on much with training, just about talent and PED usage. There are different options for doing tempo workouts in the pool. Therefore cueing the lead-in to a set or rep of IT work needs be about a smooth gradual acceleration into a pace which completes the run in a specific amount of time which requires a higher sustained max velocity than a short fast impulse to a slower speed which is ran longer and more appropriate for speed-endurance and special endurance I activities. This concept is supported by discussions I have had with legendary strength coach Al Vermeil and world-renowned sport physical therapist Rob Panariello, both citing the benefits of cyclical work to reset muscle tone, improve circulatory mechanisms and reduce high tension, co-contraction forces around joints following heavy resistance training. I use it to bridge the gap between extensive and special endurance 1 for my short sprinters.

(17.62, 17.91, 19.62)+(15.38 stopped as it is outside of range), should I increase the rep rest between the last two 150s, hoping some of that will work towards the 120s as well? April 21 tue race and 25 sat race In my experience, whole-body, cyclical exercise provides the most efficient means of implementing extensive tempo work, as identified in the figure below. I also think that, while still of relevance, the importance of fibre composition has been over-blown by many. However, in the past Ive started new runners out in the 100, and went the other way. Can you go into more detail as to what you mean? The intent is to simulate direction changes and agility patterns to improve an athletes work capacity while doing movements that are similar to what they would experience in a game. What are your thoughts on the use of intensive tempo training? The resistance and drag created by the aquatic environment makes it easy to challenge athletes in a short amount of time without risk of pulling a muscle or creating a stress fracture, assuming they dont slip on the deck of the pool. Start to taper a little at the end. If we have a goal time for them to hit, then we have to ensure they at least get close to it by yelling out something as simple as slow down, or if the situation suggests pick it up a little, etc. 2021. There may be threshold levels of performance in certain qualities that need to be met in order to reach a certain qualification, but further improving qualities beyond these thresholds may not further improve performance, or perhaps even hinder it. This is particularly useful for larger athletes, such as football linemen, where teams are intent on minimizing impact stresses on athletes as part of their recovery and overall aerobic conditioning workouts.

It seems that most people consider these to be repeated runs at around 85% of the individuals fastest time over a given distance with incomplete recoveries between repetitions. That is essentially what we are doing now. I try to begin with the determinants of sprinting success in mind and then implement what I believe might develop these qualities. Read What is Extensive Tempo Training Part 1 and Part 2 as a primer before reading this article. In the case of a football lineman, the requirements are much different since they are covering significantly less mileage in an average game. How much intensive tempo is needed by short sprinters? AREVA Nuclear Power Saves 2009 Paris Golden League, Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes, Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture, Tony Holler's "Feed the Cats" Complete Sprint Training Program, Bud Winter & Arthur Lydiard MP3 [Download only], The Art of Long Hurdling: A Guide to Racing and Training for 400 meter Hurdles, Program Design Method for Sprints & Hurdle Training, A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed, A Sprint & Hurdles Program Design Overview, Training for Development of Maximum Speed, Basic and Advanced Technical Models, including Proper Execution of Key Drills, 400 Meter Training: Greater Strength = Faster Times, 400 Meter Training- Blending Short-to-Long and Long-to-Short Methods, Speed Training: Developing a Sound Philosophy, Summer Sprint Training: Important Variables to Consider, 400 meter Hurdle Training: Identifying Potential Athletes, 400 meter Hurdle Training: The 3 Group Types, 400 meter Hurdle Training: Sprint Performance Factors,, Here is our 400m Discussion Recording over 2 Hours Long, The Best Free Coaching Book post Beijing 2022 Olympics, The Ultimate 400m Track Webinar for Coaches & Athletes, NACAC Athletics Coaching Science Series 2022, Top Six 400m Predictor Workouts (Number 4 is my Favourite), Why Karsten Warholms 45.94 400mH WR is my Highlight of 2021, Sprinting: 10 Research Articles for Effective Sprint Training [Part 23], Pressure in Sports Reflections from Tokyo 2020 Olympics, 2021 International Festival of Athletics Coaching [Nov 5-7], A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed (5 Part series), 400 Meter Training: Greater Strength = Faster Times (3 Part Series), 400 Meter Training- Blending Short-to-Long and Long-to-Short Methods (2 part series), How to Improve Acceleration (2 part series), 400 meter Hurdle Training (3 Part series). With the above schedule acc and ext tempo shouldnt be a problem the first month but month 2 and 3 the kids are racing almost every tue and sat so I think very little work can be done during the week, see below: Mon: neural work: starts and throws etc Consistent integration of low-intensity aerobic workouts serves as a solid foundation of fitness and recovery training that balances out the sport-specific work that can lead to over-use conditions. I have always felt that many people do a lot of IT runs that, while less than 90% intensity, they were pretty much all the athlete could muster on that particular training day. . I tried to make their strengths even stronger through higher intensities and volumes of these exercises. Alternatively, athletes can simply slow the treadmill down to walking pace for recovery periods. I rarely even got to that. Which we dont have ever so they are long sprinters until they can prove they can score in a couple power/speed events. If they are power speed mostly then that is what they should focus on in my opinion. Sounds exactly like my team! March 9 first workout

. He calculated what 85% of this time would be: A mesocycle of such runs could then be something like: 3x(460 metres in 8.25 seconds); 45 seconds between repetitions; 12 minutes between sets, 3x(380 metres in 11 seconds); 30 seconds between repetitions; 12 minutes between sets, 3x(2120 metres in 16.5 seconds); 15 seconds between repetitions; 12 minutes between sets, 2240 metres in 33s; 12 minutes between sets. Thanks for your reply; my, and I guess your, math is correct then as the 22.0 is what we are aiming for since that time should put him in the local HS finals. I hate to say it, but if we put times on most of our sprints (not hand times, legitimate video or electronic times), I am willing to bet most people arent even close to their personal bests.

I have never actually trained a short sprinter at all, I was just hoping for a better understanding of what was being said. Sign up for our email list, get your FREE eBooks, and receive weekly updates on cutting edge training information that will help take your knowledge of athletic performance to a new level. With this in mind, Ill give a couple of thoughts on the velocity side of things first. You lost me on this one.

I think you have to seamlessly blend IT work into Speed and Special endurance sessions. A Speed-endurance training run should have an acceleration and maxV phase similar to a competition run, while an intensive tempo run should have longer and slower acceleration than one uses in competition. An example of a starting workout for 100/200 sprint types at the beginning of Intensive Tempo training work could involve 4-5 x 200m w/3 at 85-89% whereas 400m and 400 hurdlers might begin with a session of 5-6 x 300m w/5 at 80%-89%. [quote author="ex400" date="1234493848"][quote author="tkaberna" date="1234493081"]The athletes know who is who. So they didnt do a Spec End workout with an IT rest interval. Do you race your guys in the 100-200 every meet? The logical question for a coach working with various sports and athletes is, how much is enough? The answer depends on many things, but most importantly it depends on the demands of your sport and the specific role you play in your sport. Some people have raised reservations about implementing these runs secondary to concerns over skeletal muscle fibre transitions towards slower myosin heavy chain isoforms. It seems that some believe training at IT would be just as, or almost as, effective for improving speed and speed endurance as true speed endurance (>90%).

His model is to run the 200m reps at come home pace.

Mondays on those weeks we go hard acceleration or maxV or sometimes speed endurance because they dont matter for anything in our conference standings. Having recovery times of 15-20 minutes shouldnt occur until its time for supercompensation.[/quote].

Speed endurance runs can then be introduced in the following mesocycle. The closest another coach does to this and is quite functional, is to have all athletes run the same distance and then call out times as they pass the finish.

It clearly works for some people and really hurts/slows others. If they cannot recover to <90 bpm in accel/maxV work within 6-8 minutes they are fried, if they cannot recover to <100 bpm in 8-10 with speed endurance work they are fried. For many Sprint/ Hurdle coaches the Late Fall / Early Winter period marks the transition from Extensive Tempo to Intensive Tempo training on Metabolic Training Days. Use of this progression will give athletes the best chance for successful development of high level Lactic Acid Tolerance adaptations. In an off-season training program, we would have that player perform three tempo sessions per week for a total of 13,500 to 15,000 meters per week. All Rights Reserved. Its interesting that the great importance of skeletal muscle-tendon unit architecture hasnt gained as much attention. I would split my guys from now on no matter what and do the same things just go longer with the longer sprint group at the same time. Although this may be true, the style is still used by a number of successful coaches, such as LSU coach Dennis Shaver.