I think I used too much extensive tempo when training my team (sprinters). I know that it should be used for recovery purposes but I think I gave them too much volume and it worked more for aerobic capacity then for recovery. When they didn't look strong enough to finish their event I should have worked more on speed endurance (and even raised the speed volume) and not have had such a high tempo volume. I am going to add more GS and circuit work and cut down the tempo volume next time. We had some good performeances but I think that they should have peaked a little better. Does anyone have any comments or anything that has worked for them?
Ohh, I am a high school coach and when I stated "I" above it was myself and the head coach who made the workouts, so it was "we".
You seemed to answer your own question and I'd agree with the answer you gave. While tempo can be used to improve aerobic fitness I think it would be foolish to use it to an extent that would result in that response in a sprinter or jumper. Also, I think the shorter the distance run (with the approach for the jumps being on one end and the 400m being on the other end of the continuum) the less the need for tempo.
First off, what kind of tempo workouts were you giving them?
How did the 400 runners do?
Next year, do you plan on having days with no tempo maybe and just GS and circuits, or what exactly do you have planned for next year?
You know that I use your weekly program and I like it w/only 3 hard days and 3 tempo days. I have, in just 5 weeks, dropped drastically my times in all events. I just want to know if you are changing your program for better results what you are going to do that might help me even more?
400stud-
My volume was too high for my extensive tempo workouts. They should have been more for recovery but became more of a workout for some athletes. Our 400m runners did improve on average of 2-3 seconds but I would have liked more of a peak at the end of the season. We also made lifting optional and of course for the athletes that chose not to lift (or lift all the time)it affected their peak and peak timing.
I will use GS and circuit work through next season, not just tempo for recovery.
Please describe your warm-up and drills…perhaps the total volume was too high, not the tempo work. If you could break down what you did interval wise with distances that would be great.
Would you do something like this for a tempo day?:
4 stations on a track, on at each corner.
1st station - 25 situps, jog 100m
2nd station - 15 push ups, jog 100m
3rd station - 15 squat jumps, jog 100m
4th station - 20 walking lunges, jog 100m
I was thinking about something like this because it still involves light running plus adds GS and circuit work as well.
I've done circuits similar to that but I don't consider it tempo running even though it may tempo running may very well be included in the circuit. I'd typically call it an aerobic capacity circuit. Also, I usually wouldn't do jogging but rather do something like 30-90 sec of running at 80% between exercises.
Your lack of indoor facilities during the winter is to blame….Your program is fine but the key is to prepare for the spring season with a good winter season and to prepare for the winter season with a fall program, and or pray for coach in soccer or football that knows what they are doing.
How is the warm-up distributed? I feel that you could double that load for a 45 minute period if breaks are added and or you place active recovery work such as mobility circuits into it.
Originally posted by mike
I've done circuits similar to that but I don't consider it tempo running even though it may tempo running may very well be included in the circuit. I'd typically call it an aerobic capacity circuit. Also, I usually wouldn't do jogging but rather do something like 30-90 sec of running at 80% between exercises.
So I can maybe do that during the fall/GPP? But what about during the season? What kind of GS and tempo substitute workouts could I do?
I'm with Phoenix on the longer warmup periods and yes, I'd incorporate the circuits in the fall and then again after the indoor season for a meso and only use them occassionally in the comp phase. I would personally never leave out GS based on the time of the year.
Originally posted by mike
I'm with Phoenix on the longer warmup periods and yes, I'd incorporate the circuits in the fall and then again after the indoor season for a meso and only use them occassionally in the comp phase. I would personally never leave out GS based on the time of the year.
When you say meso, you mean like my 3 hard/1 easy week cycle, correct?
As for when to use them, what days do they take the place of (speed end./special/tempo)?
Yes when I refer to meso I'm typically referring to a 4 week block (3 loading/1 unloading). I would use them in place of or interchangable with tempo runs.
Now, what about stadium stairs and hills? When do they come in, what days do you change/interchange them with and what type of volume/workouts would you suggest?
