Fitness is underrated. A fit athlete with very modest strength is a rare bird today. Athletes come in practically sedentary and fail to even warm-up without breaking down. I am convinced that athletes need fitness before performance. A great athlete is talented but talent doesn’t equal fit. So many times we see the ability and age of an athlete as the direction of our workouts but the starting po
Tempo in the Bank
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Member
Very True Carl. You have to be fit to compete at a high level and if you cant train weekly then you are not going to be able to respond to competition when it really matters. In my mind Track and Field doesnt start until late April/early May. I have seen many long jumpers in VA high school jump far in their 1st 3 jumps, but come finals are unable to reproduce or they slowly decline in performance. I shake my head and say can not compete until you are fit. Good Article.
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Participant
This is pretty much the situation I find myself in. I’m not training for anything but I really enjoy being able to sprint and my level of fitness just is not high enough for me to do so with much/enough regularity, even though I “look” like I should be able to.
I can take the long view in my training now that I don’t have this season or that season to prep for but I am finding a whole lot of problems in frequency and compliance (i.e. fitting training in to life or planning sessions that add to fitness rather than just trash me so I’m not able to train).
If anyone has great plans or tips on how to schedule and comply with a schedule, I’m all ears.
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Participant
This is pretty much the situation I find myself in. I’m not training for anything but I really enjoy being able to sprint and my level of fitness just is not high enough for me to do so with much/enough regularity, even though I “look” like I should be able to.
I can take the long view in my training now that I don’t have this season or that season to prep for but I am finding a whole lot of problems in frequency and compliance (i.e. fitting training in to life or planning sessions that add to fitness rather than just trash me so I’m not able to train).
If anyone has great plans or tips on how to schedule and comply with a schedule, I’m all ears.
Use a rollover schedule and keep volume on the lowish side.
Day1 – Accel and weights
Day2 – MaxV and circuits
Day3 – Speed End and weightsDo them in order as your schedule allows. You can do every other day, back to back, six in a row, etc. rest as needed and as schedule allows.
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Participant
[quote author="kapp.gold@gmail.com" date="1334086324"]This is pretty much the situation I find myself in. I’m not training for anything but I really enjoy being able to sprint and my level of fitness just is not high enough for me to do so with much/enough regularity, even though I “look” like I should be able to.
I can take the long view in my training now that I don’t have this season or that season to prep for but I am finding a whole lot of problems in frequency and compliance (i.e. fitting training in to life or planning sessions that add to fitness rather than just trash me so I’m not able to train).
If anyone has great plans or tips on how to schedule and comply with a schedule, I’m all ears.
Use a rollover schedule and keep volume on the lowish side.
Day1 – Accel and weights
Day2 – MaxV and circuits
Day3 – Speed End and weightsDo them in order as your schedule allows. You can do every other day, back to back, six in a row, etc. rest as needed and as schedule allows.[/quote]
Curious – do you think that’s the answer to his general fitness needs?
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Participant
I like the rollover schedule idea… so whether I get 8 workouts in a month or 24, I can still stay on track – that’s good.
As far as the actual rotation set-up… facilities are an issue. I’m just a regular guy who has access to a well stocked but cramped normal gym. I also have a track nearby, and a good hill in my back yard
So maybe a rotation more like this?
1)either Accel/max V/speed end/int. tempo – at track (hi)
2)low intensity Medball, Circuits (BB/GS), abs, and ext Tempo – at gym (lo)
3)high intensity medball, bounds, hills – hill (hi)
4)same as day 2 (lo)
5)Weights – at gym (hi)
6) same as day 2 (lo)Or something to that effect? I really feel I need more emphasis on basic fitness stuff, while keeping in a low volume of higher intensity stressors. If I could get through that rotation twice in a month it would be an excellent month for me.
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Participant
[quote author="Brooke Burkhalter" date="1334087207"][quote author="kapp.gold@gmail.com" date="1334086324"]This is pretty much the situation I find myself in. I’m not training for anything but I really enjoy being able to sprint and my level of fitness just is not high enough for me to do so with much/enough regularity, even though I “look” like I should be able to.
I can take the long view in my training now that I don’t have this season or that season to prep for but I am finding a whole lot of problems in frequency and compliance (i.e. fitting training in to life or planning sessions that add to fitness rather than just trash me so I’m not able to train).
If anyone has great plans or tips on how to schedule and comply with a schedule, I’m all ears.
Use a rollover schedule and keep volume on the lowish side.
Day1 – Accel and weights
Day2 – MaxV and circuits
Day3 – Speed End and weightsDo them in order as your schedule allows. You can do every other day, back to back, six in a row, etc. rest as needed and as schedule allows.[/quote]
Curious – do you think that’s the answer to his general fitness needs?[/quote]
No
Some of those who like to keep fitness in add a fourth day of general low intensity work (ex. Mike and Boo).
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Participant
I like the rollover schedule idea… so whether I get 8 workouts in a month or 24, I can still stay on track – that’s good.
As far as the actual rotation set-up… facilities are an issue. I’m just a regular guy who has access to a well stocked but cramped normal gym. I also have a track nearby, and a good hill in my back yard
So maybe a rotation more like this?
1)either Accel/max V/speed end/int. tempo – at track (hi)
2)low intensity Medball, Circuits (BB/GS), abs, and ext Tempo – at gym (lo)
3)high intensity medball, bounds, hills – hill (hi)
4)same as day 2 (lo)
5)Weights – at gym (hi)
6) same as day 2 (lo)Or something to that effect? I really feel I need more emphasis on basic fitness stuff, while keeping in a low volume of higher intensity stressors. If I could get through that rotation twice in a month it would be an excellent month for me.
Are you serious? Training 8 times in one month won’t cut it. The roll over schedule may be ok in-season – I think you need more freq when you are in training mode. What’s keeping you from getting 4-5 short workouts in each week – don’t take much to get fit….
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Participant
[quote author="utfootball4" date="1334088028"][quote author="Brooke Burkhalter" date="1334087207"][quote author="kapp.gold@gmail.com" date="1334086324"]This is pretty much the situation I find myself in. I’m not training for anything but I really enjoy being able to sprint and my level of fitness just is not high enough for me to do so with much/enough regularity, even though I “look” like I should be able to.
I can take the long view in my training now that I don’t have this season or that season to prep for but I am finding a whole lot of problems in frequency and compliance (i.e. fitting training in to life or planning sessions that add to fitness rather than just trash me so I’m not able to train).
If anyone has great plans or tips on how to schedule and comply with a schedule, I’m all ears.
Use a rollover schedule and keep volume on the lowish side.
Day1 – Accel and weights
Day2 – MaxV and circuits
Day3 – Speed End and weightsDo them in order as your schedule allows. You can do every other day, back to back, six in a row, etc. rest as needed and as schedule allows.[/quote]
Curious – do you think that’s the answer to his general fitness needs?[/quote]
No
Some of those who like to keep fitness in add a fourth day of general low intensity work (ex. Mike and Boo).[/quote]
I know you are a fan of GS circuits etc and not a huge fan of running tempo – we have been experimenting with different tempo options (bike-tread-circuits-active recovery etc)and still found nothing beats running ext tempo. I don’t have a problem with adding in the other options with the running tempo but nothing beats going out and running 12×100, 8×150, or 8×200 etc…..
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Participant
I don’t know. That’s why I’m asking. and before we go any further, I’m 27, have a full time job, service commitments, and trying to go back to grad school. I don’t know how to get fit really outside the context of organized sport, which I haven’t done for 5 years.
What are the effective short workouts you like, UTfootball?
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Participant
I don’t know. That’s why I’m asking. and before we go any further, I’m 27, have a full time job, service commitments, and trying to go back to grad school. I don’t know how to get fit really outside the context of organized sport, which I haven’t done for 5 years.
What are the effective short workouts you like, UTfootball?
How many days can you train per week – be honest with yourself – if it’s 2 then it’s 2?
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Participant
[quote author="kapp.gold@gmail.com" date="1334088522"]I like the rollover schedule idea… so whether I get 8 workouts in a month or 24, I can still stay on track – that’s good.
As far as the actual rotation set-up… facilities are an issue. I’m just a regular guy who has access to a well stocked but cramped normal gym. I also have a track nearby, and a good hill in my back yard
So maybe a rotation more like this?
1)either Accel/max V/speed end/int. tempo – at track (hi)
2)low intensity Medball, Circuits (BB/GS), abs, and ext Tempo – at gym (lo)
3)high intensity medball, bounds, hills – hill (hi)
4)same as day 2 (lo)
5)Weights – at gym (hi)
6) same as day 2 (lo)Or something to that effect? I really feel I need more emphasis on basic fitness stuff, while keeping in a low volume of higher intensity stressors. If I could get through that rotation twice in a month it would be an excellent month for me.
Are you serious? Training 8 times in one month won’t cut it. The roll over schedule may be ok in-season – I think you need more freq when you are in training mode. What’s keeping you from getting 4-5 short workouts in each week – don’t take much to get fit….[/quote]
I agree, 8 workouts is not enough. The rollover assumes you could get more than that.
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Participant
UT –
time and facilites are usually the bar to training more.
I can get to the gym or track twice a week – typically it’s been tues/wed + sat/sun at the gym, with once a week (if I can manage) hills in the back yard. They aren’t the same location, so I have to choose between them.
Going to the gym is a half hour opportunity cost (15 min. each way). The track is about a 15 minute opportunity cost.
Fitness is definitely the overarching need for me right now, and I’d love to figure out some ways to increase frequency and compliance.
Does that help?
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Participant
[quote author="Brooke Burkhalter" date="1334088968"][quote author="utfootball4" date="1334088028"][quote author="Brooke Burkhalter" date="1334087207"][quote author="kapp.gold@gmail.com" date="1334086324"]This is pretty much the situation I find myself in. I’m not training for anything but I really enjoy being able to sprint and my level of fitness just is not high enough for me to do so with much/enough regularity, even though I “look” like I should be able to.
I can take the long view in my training now that I don’t have this season or that season to prep for but I am finding a whole lot of problems in frequency and compliance (i.e. fitting training in to life or planning sessions that add to fitness rather than just trash me so I’m not able to train).
If anyone has great plans or tips on how to schedule and comply with a schedule, I’m all ears.
Use a rollover schedule and keep volume on the lowish side.
Day1 – Accel and weights
Day2 – MaxV and circuits
Day3 – Speed End and weightsDo them in order as your schedule allows. You can do every other day, back to back, six in a row, etc. rest as needed and as schedule allows.[/quote]
Curious – do you think that’s the answer to his general fitness needs?[/quote]
No
Some of those who like to keep fitness in add a fourth day of general low intensity work (ex. Mike and Boo).[/quote]
I know you are a fan of GS circuits etc and not a huge fan of running tempo – we have been experimenting with different tempo options (bike-tread-circuits-active recovery etc)and still found nothing beats running ext tempo. I don’t have a problem with adding in the other options with the running tempo but nothing beats going out and running 12×100, 8×150, or 8×200 etc…..[/quote]
I agree that running ext tempo is best for fitness. The other stuff is pretty easy or ends up fatiguing specific muscle groups too much if you up the intensity, i.e. bike tempo or some of the esoteric GS circuits. Some of those circuits can make you really tight in the hips and low back in my experience.
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Participant
UT –
time and facilites are usually the bar to training more.
I can get to the gym or track twice a week – typically it’s been tues/wed + sat/sun at the gym, with once a week (if I can manage) hills in the back yard. They aren’t the same location, so I have to choose between them.
Going to the gym is a half hour opportunity cost (15 min. each way). The track is about a 15 minute opportunity cost.
Fitness is definitely the overarching need for me right now, and I’d love to figure out some ways to increase frequency and compliance.
Does that help?
Couple different options:
1: Why not take 8 weeks and focus on your general fitness – aka general fitness block. EX- Mon/Thur – track tempo 60mins – 20mins cont warmup/r3mins/20mins ext tempo with abs (start at 600m and work up to about 2200m)r3mins/finish with 20mins of MB (early weeks could be low int > progressing to higher int).. Tue/Fri: 20min cont backyard warmup/backyard or basement GS circuits/GPP rounds/finish with 12-15min jog/abs. After finishing this 8 week block you could move on to a traditional gpp block while cont or maintaining general fitness levels – EX Mon/Fri: Speed – Wed – Tempo. If you are serious about training and results you should be able to find 4-5 hrs per week to train after all this should be your life style aka your health…..
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Participant
UT –
time and facilites are usually the bar to training more.
I can get to the gym or track twice a week – typically it’s been tues/wed + sat/sun at the gym, with once a week (if I can manage) hills in the back yard. They aren’t the same location, so I have to choose between them.
Going to the gym is a half hour opportunity cost (15 min. each way). The track is about a 15 minute opportunity cost.
Fitness is definitely the overarching need for me right now, and I’d love to figure out some ways to increase frequency and compliance.
Does that help?
If you truly are pressed for time, you can get fit without leaving your neighborhood.
Day 1 – Short back yard hill or sled sprints and hi intensity medball work (1hr. total time)
Day 2 – Gym density workout and low intensity plyos when you’re ready. (1-1.5 hours including travel)
Day 3 – Evening tempo work in the neighborhood (20min to 40min total time)You could do this 3 day plan twice per week and only have to leave the neighborhood twice. If you have medballs, you could get very fit without every leaving the neighborhood by adding body weight exercises to your medball work and doing that on Day 2. Visit the track when you have the time to test yourself or feel the need to get a more structured workout.
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Participant
Your overall setup/idea looks good but you can’t get fit by doing tempo work once a week.. You will be rebuilding the house foundation every week. Hills etc are great work but it’s not tempo. We have discussed the pros/cons with the GS/BW circuits, don’t think it’s the best long term planning.
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Participant
I think tempo runs are absolutely critical to fitness – and speed. Not the only thing, but a big one.
If you’re time crunched – get some easy volume on your off days – If you have a hill in your back yard, just go run it till you’re tired. Nothing wrong with that!
Also – As an example – my wife was wanting more volume in her set-up to address lingering bodycomp issues from third child – she’s just added GS stuff every morning – basically – Burpees, Push-ups, Squats in a complex – repeated for 3-5 rounds of 10+ reps. I do burpees or wall sprints when I travel to keep some sort of work in.
I like rollover schedules too – would do a rolling set-up like this.
1. Speed + Power – Could be accel or maxV and weights or MB depending on time of year, time available, etc. You can economize time by doing weights or MB as part of running warm-up as well. And then heavy lifts post the speed work.
2. Decent Volume Intensive Tempo plus tech or circuits – Would progress this toward Special Endurance over year
3. Speed + Power
4. Extensive TempoRest or just continue. I’ll also sometimes do High, medium, low, high – or High, low, medium, high – depending on how I’m feeling.
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Participant
I think tempo runs are absolutely critical to fitness – and speed. Not the only thing, but a big one.
If you’re time crunched – get some easy volume on your off days – If you have a hill in your back yard, just go run it till you’re tired. Nothing wrong with that!
Also – As an example – my wife was wanting more volume in her set-up to address lingering bodycomp issues from third child – she’s just added GS stuff every morning – basically – Burpees, Push-ups, Squats in a complex – repeated for 3-5 rounds of 10+ reps. I do burpees or wall sprints when I travel to keep some sort of work in.
I like rollover schedules too – would do a rolling set-up like this.
1. Speed + Power – Could be accel or maxV and weights or MB depending on time of year, time available, etc. You can economize time by doing weights or MB as part of running warm-up as well. And then heavy lifts post the speed work.
2. Decent Volume Intensive Tempo plus tech or circuits – Would progress this toward Special Endurance over year
3. Speed + Power
4. Extensive TempoRest or just continue. I’ll also sometimes do High, medium, low, high – or High, low, medium, high – depending on how I’m feeling.
Simple PT baby – love it….
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Participant
Excellent contributions, all of you.
I’m not planning on competing anytime soon. But UTfootball’s point about “rebuilding the house” over+over each week is excellent. That’s what I want to avoid, and I like the basic idea you outlined for tempo – 2 times a week, working from 600m to 2200m/session. That is exactly the kind of parameter I need/was looking for.
I also went and found the relevant discussions on GS/BB/circuits etc. I like them because they are low cost (in terms of energy/intensity) but as y’all have correctly pointed out, they are also low benefit, a “luxury” item, time wise if you will.
So what I’m leaning toward now is more like this:
2 days/week tempo, starting at 600m (100m, Push-ups, walk 50m, 100m, Abs, Walk 50m x3) working up to 2200m over a few months.
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at least once a week, preferably 2x/week- weights – .For where I’m at personally now, that will probably work best in terms of compliance and a minimal frequency that will actually accomplish something.
Yes, I realize there’s no speed work here, but the point is that what little speed work I was doing was breaking me down and I needed more fitness to begin with.
If I can get through to 2200m x 2/week + 2 weight sessions, I’ll look at adding/altering/intensifying.
Is there really anything else I should consider until I see how that works?
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Participant
Excellent contributions, all of you.
I’m not planning on competing anytime soon. But UTfootball’s point about “rebuilding the house” over+over each week is excellent. That’s what I want to avoid, and I like the basic idea you outlined for tempo – 2 times a week, working from 600m to 2200m/session. That is exactly the kind of parameter I need/was looking for.
I also went and found the relevant discussions on GS/BB/circuits etc. I like them because they are low cost (in terms of energy/intensity) but as y’all have correctly pointed out, they are also low benefit, a “luxury” item, time wise if you will.
So what I’m leaning toward now is more like this:
2 days/week tempo, starting at 600m (100m, Push-ups, walk 50m, 100m, Abs, Walk 50m x3) working up to 2200m over a few months.
+
at least once a week, preferably 2x/week- weights – .For where I’m at personally now, that will probably work best in terms of compliance and a minimal frequency that will actually accomplish something.
Yes, I realize there’s no speed work here, but the point is that what little speed work I was doing was breaking me down and I needed more fitness to begin with.
If I can get through to 2200m x 2/week + 2 weight sessions, I’ll look at adding/altering/intensifying.
Is there really anything else I should consider until I see how that works?
Sounds good – don’t be afraid to add longer runs as your fitness improves…. I’m different from most because longer runs (8-10×200, 4-6×300, 4×400) improves my fitness quicker then anything..
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Participant
[quote author="kapp.gold@gmail.com" date="1334107766"]Excellent contributions, all of you.
I’m not planning on competing anytime soon. But UTfootball’s point about “rebuilding the house” over+over each week is excellent. That’s what I want to avoid, and I like the basic idea you outlined for tempo – 2 times a week, working from 600m to 2200m/session. That is exactly the kind of parameter I need/was looking for.
I also went and found the relevant discussions on GS/BB/circuits etc. I like them because they are low cost (in terms of energy/intensity) but as y’all have correctly pointed out, they are also low benefit, a “luxury” item, time wise if you will.
So what I’m leaning toward now is more like this:
2 days/week tempo, starting at 600m (100m, Push-ups, walk 50m, 100m, Abs, Walk 50m x3) working up to 2200m over a few months.
+
at least once a week, preferably 2x/week- weights – .For where I’m at personally now, that will probably work best in terms of compliance and a minimal frequency that will actually accomplish something.
Yes, I realize there’s no speed work here, but the point is that what little speed work I was doing was breaking me down and I needed more fitness to begin with.
If I can get through to 2200m x 2/week + 2 weight sessions, I’ll look at adding/altering/intensifying.
Is there really anything else I should consider until I see how that works?
Sounds good – don’t be afraid to add longer runs as your fitness improves…. I’m different from most because longer runs (8-10×200, 4-6×300, 4×400) improves my fitness lquicker then anything..[/quote]
Those long runs don’t beat your body up?
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Participant
I don’t know your strength training experience but this would be a great time to start from scratch.
Block 1: Circuit Weights: 2-4 roundsx30sec — See Below..
Block 2: Strength training 3x10x50-65% — Pulls-Squats-Bench etc.
Db bench
Dips
Pullups
Body weight squats
Lunges
Hip thrust
Rainbows
Step ups
Russ twist
Hanging leg raises
Reverse Hyper
Iso lunge hold -
Participant
[quote author="utfootball4" date="1334110068"][quote author="kapp.gold@gmail.com" date="1334107766"]Excellent contributions, all of you.
I’m not planning on competing anytime soon. But UTfootball’s point about “rebuilding the house” over+over each week is excellent. That’s what I want to avoid, and I like the basic idea you outlined for tempo – 2 times a week, working from 600m to 2200m/session. That is exactly the kind of parameter I need/was looking for.
I also went and found the relevant discussions on GS/BB/circuits etc. I like them because they are low cost (in terms of energy/intensity) but as y’all have correctly pointed out, they are also low benefit, a “luxury” item, time wise if you will.
So what I’m leaning toward now is more like this:
2 days/week tempo, starting at 600m (100m, Push-ups, walk 50m, 100m, Abs, Walk 50m x3) working up to 2200m over a few months.
+
at least once a week, preferably 2x/week- weights – .For where I’m at personally now, that will probably work best in terms of compliance and a minimal frequency that will actually accomplish something.
Yes, I realize there’s no speed work here, but the point is that what little speed work I was doing was breaking me down and I needed more fitness to begin with.
If I can get through to 2200m x 2/week + 2 weight sessions, I’ll look at adding/altering/intensifying.
Is there really anything else I should consider until I see how that works?
Sounds good – don’t be afraid to add longer runs as your fitness improves…. I’m different from most because longer runs (8-10×200, 4-6×300, 4×400) improves my fitness lquicker then anything..[/quote]
Those long runs don’t beat your body up?[/quote]
At my bodyweight – I try and keep the runs btw 100-200m – maybe one grass tempo and a slightly faster track tempo. Remember if the volume for the other training components are on point then the longer tempo shouldn’t be an issue. I normally would do – Tue: 10-15×100 on grass – very easy pace follow by a Fri session 6-8×200 or 8×150 at a slightly faster pace then I’ll spread the icing with tons of mb abs… I think gpp and outdoor prep is a great time to do some longer tempo before scaling back…
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Participant
Re; weights –
I actually have a decent amount of experience (albeit a lack of impressive numbers).
Typically I stick to
1. SQ or Front SQ (working on doing more FSQ. Easier for me to go full down)
2. Incline or Bench Press ( very occasionally will throw in Overhead)
3. Some back-related movement or two (RDL, DL, Hypers, Rows, lat pull-down, something).
4. occasionally vanity work (who doesn’t like a pump?)sets-reps are typically 3-5×3-10. I tend to stick to weights across (185×5, 185×5, 185×5), then increase reps, then nudge up weight.
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Participant
Re; weights –
I actually have a decent amount of experience (albeit a lack of impressive numbers).
Typically I stick to
1. SQ or Front SQ (working on doing more FSQ. Easier for me to go full down)
2. Incline or Bench Press ( very occasionally will throw in Overhead)
3. Some back-related movement or two (RDL, DL, Hypers, Rows, lat pull-down, something).
4. occasionally vanity work (who doesn’t like a pump?)sets-reps are typically 3-5×3-10. I tend to stick to weights across (185×5, 185×5, 185×5), then increase reps, then nudge up weight.
Sounds good. As I have aged my body doesn’t handle front squats well….
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Participant
You’ve received some great information to get you started, but if you are running only two days per week, I would include short sprint work on at least one of those days from the very start. Tempo is great and should be included, however I wouldn’t totally neglect shorter, faster work, even if it is limited to short hill sprints on grass.
One thing that has stuck with me since high school was watching four members of our state championship cross country team come to basketball practice the week after the state cross country championships. Two of the four either won or placed very high, and all four were on the state championship team. They died running the suicides, line drills, and down-n-backs. While they were in fantastic long distance shape, they could not cope with the short, high intensity sprints with little to no recovery that our coach put us through. Two quit after two days, and a third after a week. Only one lasted long enough to develop some ‘short sprint fitness’. He turned out to be a descent 400/800 guy in college.
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Participant
star i wondered to myself when i played hoop, why i did not feel in shape when i was in shape. your example brings back memories. Think about the numbers of explosive movements a player makes. The angles and degree of difficulty, overcoming defenders. The ankle was so suspect get the feet right have them under you running,jumping,stopping, cutting, darting, accelerating oh my!
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Participant
So how do you measure.
Fit
Work capacity
When will she be fit enough?
And how fit do you have to be for specific workouts?
Charlie always said he knew it when he saw it.
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Participant
You’ve received some great information to get you started, but if you are running only two days per week, I would include short sprint work on at least one of those days from the very start. Tempo is great and should be included, however I wouldn’t totally neglect shorter, faster work, even if it is limited to short hill sprints on grass.
Star I think you’re right. I’m thinking a very small volume of accels (3×10,2×20,1×30) before tempo may do the trick. It’d be on grass, after warm-up. I don’t see a reason why that couldn’t be done.
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Participant
[quote author="utfootball4" date="1334120265"]
Sounds good. As I have aged my body doesn’t handle front squats well….
I’m built for squatting. For some reason front squats are easier to handle for me.[/quote]
LOL – I’m built for squatting – fsq over 400lbs and bsq well over 500.. I think fsq are pointless for sprinters – too time consuming….
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Participant
You’ve received some great information to get you started, but if you are running only two days per week, I would include short sprint work on at least one of those days from the very start. Tempo is great and should be included, however I wouldn’t totally neglect shorter, faster work, even if it is limited to short hill sprints on grass.
One thing that has stuck with me since high school was watching four members of our state championship cross country team come to basketball practice the week after the state cross country championships. Two of the four either won or placed very high, and all four were on the state championship team. They died running the suicides, line drills, and down-n-backs. While they were in fantastic long distance shape, they could not cope with the short, high intensity sprints with little to no recovery that our coach put us through. Two quit after two days, and a third after a week. Only one lasted long enough to develop some ‘short sprint fitness’. He turned out to be a descent 400/800 guy in college.
I would stick with the plan I posted earlier – esp if fitness was a major weakness. I have seen several nfl programs that use CF methods and the first 6-8 weeks they are doing no speed work – everything is general fitness.. If you are unfit – tempo can get you faster – take a look at the 1990’s John Smith videos. lol
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Participant
[quote author="star61" date="1334141654"]You’ve received some great information to get you started, but if you are running only two days per week, I would include short sprint work on at least one of those days from the very start. Tempo is great and should be included, however I wouldn’t totally neglect shorter, faster work, even if it is limited to short hill sprints on grass.
Star I think you’re right. I’m thinking a very small volume of accels (3×10,2×20,1×30) before tempo may do the trick. It’d be on grass, after warm-up. I don’t see a reason why that couldn’t be done.[/quote]
Too much over analyzing shit – go train. All jokes asides – BOL with your training.
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Participant
[quote author="kapp.gold@gmail.com" date="1334174637"][quote author="star61" date="1334141654"]You’ve received some great information to get you started, but if you are running only two days per week, I would include short sprint work on at least one of those days from the very start. Tempo is great and should be included, however I wouldn’t totally neglect shorter, faster work, even if it is limited to short hill sprints on grass.
Star I think you’re right. I’m thinking a very small volume of accels (3×10,2×20,1×30) before tempo may do the trick. It’d be on grass, after warm-up. I don’t see a reason why that couldn’t be done.[/quote]
Too much over analyzing shit – go train. All jokes asides – BOL with your training.[/quote]
Troof.
All welcome to follow over here: https://elitetrack.com/forums/viewthread/10687/ -
Participant
[quote author="kapp.gold@gmail.com" date="1334174637"][quote author="star61" date="1334141654"]You’ve received some great information to get you started, but if you are running only two days per week, I would include short sprint work on at least one of those days from the very start. Tempo is great and should be included, however I wouldn’t totally neglect shorter, faster work, even if it is limited to short hill sprints on grass.
Star I think you’re right. I’m thinking a very small volume of accels (3×10,2×20,1×30) before tempo may do the trick. It’d be on grass, after warm-up. I don’t see a reason why that couldn’t be done.[/quote]
Too much over analyzing shit – go train. All jokes asides – BOL with your training.[/quote]No one’s over analyzing. Just a better way to go by including short accels and/or hill work. We’re not talking Max V, but Charlie’s GPP has plenty of hill and accel work, and kitkat suggests working speed from Day 1. Tempo fitness is not sprint fitness. You need both. LOL.
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Participant
[quote author="utfootball4" date="1334175415"][quote author="kapp.gold@gmail.com" date="1334174637"][quote author="star61" date="1334141654"]You’ve received some great information to get you started, but if you are running only two days per week, I would include short sprint work on at least one of those days from the very start. Tempo is great and should be included, however I wouldn’t totally neglect shorter, faster work, even if it is limited to short hill sprints on grass.
Star I think you’re right. I’m thinking a very small volume of accels (3×10,2×20,1×30) before tempo may do the trick. It’d be on grass, after warm-up. I don’t see a reason why that couldn’t be done.[/quote]
Too much over analyzing shit – go train. All jokes asides – BOL with your training.[/quote]No one’s over analyzing. Just a better way to go by including short accels and/or hill work. We’re not talking Max V, but Charlie’s GPP has plenty of hill and accel work, and kitkat suggests working speed from Day 1. Tempo fitness is not sprint fitness. You need both. LOL.[/quote]
I’m done with this thread – don’t have time to argue with a internet guru. Have a good day…
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Participant
[quote author="star61" date="1334193997"][quote author="utfootball4" date="1334175415"][quote author="kapp.gold@gmail.com" date="1334174637"][quote author="star61" date="1334141654"]You’ve received some great information to get you started, but if you are running only two days per week, I would include short sprint work on at least one of those days from the very start. Tempo is great and should be included, however I wouldn’t totally neglect shorter, faster work, even if it is limited to short hill sprints on grass.
Star I think you’re right. I’m thinking a very small volume of accels (3×10,2×20,1×30) before tempo may do the trick. It’d be on grass, after warm-up. I don’t see a reason why that couldn’t be done.[/quote]
Too much over analyzing shit – go train. All jokes asides – BOL with your training.[/quote]No one’s over analyzing. Just a better way to go by including short accels and/or hill work. We’re not talking Max V, but Charlie’s GPP has plenty of hill and accel work, and kitkat suggests working speed from Day 1. Tempo fitness is not sprint fitness. You need both. LOL.[/quote]Grow up UT, you’re a moderator. People have different opinions, and I think I make a very valid point. Who on this board would NOT include short accel or hill work in a GPP?
I’m done with this thread – don’t have time to argue with a internet guru. Have a good day…[/quote]
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Participant
[quote author="utfootball4" date="1334175415"][quote author="kapp.gold@gmail.com" date="1334174637"][quote author="star61" date="1334141654"]You’ve received some great information to get you started, but if you are running only two days per week, I would include short sprint work on at least one of those days from the very start. Tempo is great and should be included, however I wouldn’t totally neglect shorter, faster work, even if it is limited to short hill sprints on grass.
Star I think you’re right. I’m thinking a very small volume of accels (3×10,2×20,1×30) before tempo may do the trick. It’d be on grass, after warm-up. I don’t see a reason why that couldn’t be done.[/quote]
Too much over analyzing shit – go train. All jokes asides – BOL with your training.[/quote]No one’s over analyzing. Just a better way to go by including short accels and/or hill work. We’re not talking Max V, but Charlie’s GPP has plenty of hill and accel work, and kitkat suggests working speed from Day 1. Tempo fitness is not sprint fitness. You need both. LOL.[/quote]
FWIW, Star, I have both CFTS and his GPP essentials. You’re correct. there’s hills from the get go to train accel mechanics/body positions. I started on a CF inspired plan but was rebuilding the house each week.
in addition to just wanting to get moving on it, I think UT more accurately pegged where I was at. That’s all.
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Participant
[quote author="star61" date="1334193997"][quote author="utfootball4" date="1334175415"][quote author="kapp.gold@gmail.com" date="1334174637"][quote author="star61" date="1334141654"]You’ve received some great information to get you started, but if you are running only two days per week, I would include short sprint work on at least one of those days from the very start. Tempo is great and should be included, however I wouldn’t totally neglect shorter, faster work, even if it is limited to short hill sprints on grass.
Star I think you’re right. I’m thinking a very small volume of accels (3×10,2×20,1×30) before tempo may do the trick. It’d be on grass, after warm-up. I don’t see a reason why that couldn’t be done.[/quote]
Too much over analyzing shit – go train. All jokes asides – BOL with your training.[/quote]No one’s over analyzing. Just a better way to go by including short accels and/or hill work. We’re not talking Max V, but Charlie’s GPP has plenty of hill and accel work, and kitkat suggests working speed from Day 1. Tempo fitness is not sprint fitness. You need both. LOL.[/quote]
FWIW, Star, I have both CFTS and his GPP essentials. You’re correct. there’s hills from the get go to train accel mechanics/body positions. I started on a CF inspired plan but was rebuilding the house each week.
in addition to just wanting to get moving on it, I think UT more accurately pegged where I was at. That’s all.[/quote]I understand completely. But why limit yourself? You don’t have to knock yourself out with the hills or short stuff, but as mentioned above, why not simply include a reasonable amount, whatever you’re currently comfortable with, from the beginning? Do some neighborhood tempo until warm, take a short break with some dynamic warm up, run a few hills or accels, and then finish your tempo. I think at the end of 4, 6 or 8 weeks, whatever you’re planning for this first phase, you will be more fit and definitely much better prepared to begin any sprint work than if you wait until phase two to do any short work at all. Ultimately, its your decision and I wish you the best of luck with it.
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