[i]Originally posted by QUIKAZHELL[/i]
one of your workouts listed for her was..
2 x 450m (6 mins), 2 x 300 (5 mins), 2 x 150 (3:30), 2 x 80 (walkback)
450 ~ through 400 in 64
300 ~ 43+
150 ~ 19-20
i am curious as to what you plan to develop by doing these intervals with minimal recovery and at such low intensity? i would think for a quarter miler with goals in the 51 range she has to go out in at least a 38 for the 300 so shouldnt she be training her body to go even faster than that? 43 is way slow for a 51-52 quarter miler. would you classify this workout as special endurance II or put it into a sperate category dealing with the lactic energy system?
Also you have listed 10X2 cleans. that seems like a whole lot of sets that would take a great deal of time. i have no problem with the total volume but can you specify what % of her max that is. also how much recovery between sets since shes doing only 2 reps?
it’s a basic tempo endurance workout about 85%….. the rest is enough to be a challenge but enough to sustain the effort.
in general i’m not a huge proponent of tempo… too many people use it as the staple of their program. and think that if the athlete gets “strong” then they’ll run fast. we do lots/enough speed power work so i don’t worry much/at all about the negative aspects of tempo. plus with 400 people i don’t feel like you can do special endurance all year — too taxing physcially/mentally.. takes too many days to recover. i don’t find it hard bleed/blend into special endurance becuase we end up extending some of our max speed runs into long floating sprints (80-150). we also do a lot of elastic endurance work (long bounding). i’ve found the that combo if speed, accel work with elastic endurance is almost like liquid dynamite. (i actually started an artilce on “strength endurance” a few yrs ago) but the combo allows kids to come out and run some very, very fast special endurance (150-500m) runs at almost any time of year and makes it pretty easy to run rounds.
re – lifting. 10 sets isn’t a “lot” to me. it’s a fairly load, but i’ve done as much as 15 sets before. the load is normally btw 80-95% percent. sometimes from the floor, sometimes from the hang (below knee, above, mid thigh, hip)
recovery btw sets… about 3 mins in general but really whatever it takes to get it done (so at certain times of the year 5-8 mins is fine). but when things fall apart (posture, rhythm/timing) i’ll either stop, change the weight, or change the initial position.
hope that helps,