Which workout is more appropriate?

    Posted In: Training Theory

        • Participant
          tkaberna on December 1, 2005 at 12:39 am #11481

          Looking for some help on what would be more appropriate for Jan-March early season training for sprinters and jumpers.
          Mon- Acceleration/lift
          Tue – Int. Tempo
          Wed – Ext Tempo
          Thur – Speed/Jump Training/Lifting
          Fri – Int Tempo
          Sat – Ext Tempo
          or is this better
          Mon- Int Tempo
          Tue – Speed/Jump Training/Lifting
          Wed – Ext Tempo
          Thur – Int Tempo
          Fri – Acceleration/lift
          Sat – Ext Tempo
          Also, how do coaches incorporate 3 days of lifting?  When do you lift besides speed days?  I am always afraid to lift days before speed so do I lift after speed days?  

          Thank you in advance,

          Tom Kaberna

        • Participant
          davan on December 4, 2005 at 1:04 am #50078

          Why not a hi/low schedule?
          M-Speed or Int. Temp
          T-Ext. Temp
          W-Speed or Int. Temp
          Th-Ext. Temp
          F-Speed or Int. Temp
          S-Ext. Temp

          You would lift on the high intensity days and if you wanted to lift on the others, it would have to be for recovery purposes. 3 lifts MWF would fit right in. I don't honestly see the need for so much intensive tempo, but this plan could incorporate it.

        • Participant
          tkaberna on December 5, 2005 at 12:04 pm #50079

          Do you not need 72 hours rest in between speed?  If not that would be great.  I have just read that you need that much rest for your nervous system.  Thanks for the post.

        • Participant
          davan on December 5, 2005 at 5:30 pm #50080

          I've never heard that, but even then, you are doing intensive tempo which  is intense enough to require significant recovery (similar to a speed day) and you are doing it right after a speed day, which limits the recovery from that.

        • Participant
          J Kilgore on December 5, 2005 at 6:03 pm #50081

          I believe it is recommended to get 48 hours.  Intensive Tempo is used a recovery day from neural work.  I think at some point that yes it might be hard to have a speeda day them I tempo and then speed.  Maybe have a general strength day or technique session.  This will add more recovery.  However, at some points in the season if you compete every weekend it may be hard to have, especially early on when competing when speed is still at a premium.

        • Participant
          tkaberna on December 5, 2005 at 10:38 pm #50082

          I guess my question would be which workout would be more appropriate for high school sprinters and jumpers.  Can they take a speed/tempo/speed/tempo/speed/tempo workout?  Or would they be suited to what I had wrote about?  Or would hs sprinters be better off doing something totally different?  Thanks for your replies.

        • Participant
          utfootball4 on December 6, 2005 at 12:42 am #50083

          go speed-tempo

        • Participant
          davan on December 6, 2005 at 7:49 am #50084

          How in the heck is intensive tempo recovery? I am just curious as I have NEVER heard this and cannot believe it from my experience. Of anything, intensive tempo takes the most out of me physically and close to speed neurally/

        • Participant
          Derrick Brito on December 6, 2005 at 8:11 am #50085

          How in the heck is intensive tempo recovery? I am just curious as I have NEVER heard this and cannot believe it from my experience. Of anything, intensive tempo takes the most out of me physically and close to speed neurally/

          dagovernor did it a few times.

        • Participant
          J Kilgore on December 6, 2005 at 8:55 am #50086

          I have used it to bridge or follow speed days because the neural demand is not the same as accel or speed work.  85% for a 12 flat 100 meter race is 13.8, I dont think that is any where near as taxing as running 95+%

        • Participant
          davan on December 6, 2005 at 9:20 am #50087

          Obviously it is not as taxing as running at 95% (although I am going to guess that footwear was not taken into consideration, making those 13.8's much more taxing than it would be normally), but that does not mean it isn't taxing! What kind of volume are we talking? Most programs I see that incorporate intensive tempo use volumes much higher than what would be used in a speed work. Again, I don't personally know of any successful programs that incorporate intensive tempo as a rest day after speed and before another speed session.

        • Participant
          J Kilgore on December 6, 2005 at 9:50 am #50088

          Currently what my team is doing is an I tempo day of around 2000 meters.  My week is broken up
          M-accel
          T- I tempo
          W-Tech/GS
          T-Speed
          F-I
          S- Accel

          When we get back from break we will phase down I tempo to once a week, after a neural day before a GS/Tech day.  I have had very good success my first two years coaching with this setup.  I do not have a Baylor or LSU but for what I have and the level I am on I feel we are pretty good.

        • Participant
          utfootball4 on December 6, 2005 at 10:09 am #50089

          how are your gs and tech days setup, could u plz give an example?? since ur guys run every sat and ur last speed day is thur how is there recovery. i was thinking about doing a similar setup: mon: speed, tue: tempo, wed: speed, thur: gs and tech, and fri premeet shake/sat race..

        • Participant
          J Kilgore on December 6, 2005 at 10:18 am #50090

          Longer warmup, bodyweight exercises, some form drills such as the fence drill, and walks using the bullet belts to learn correct angles from blocks and while accelerating.  The jumpers may do a hand full of short approach stuff off of maybe a box or spring board to work on air technique.  Hurdle drills, hip mobility, balance are also things that I use on that day.

        • Participant
          utfootball4 on December 6, 2005 at 10:20 am #50091

          so after break ur guys would do the following setup:

          mon: speed
          tue: tempo
          wed: gs/tech
          thur: speed
          fri: premeet
          sat: race

          is that correct , if so how is that recovery since there last speed work is thur??

        • Participant
          J Kilgore on December 6, 2005 at 10:27 am #50092

          After break we would go
          Mon-speed
          Tues-GS
          Wed-Speed
          Thurs-I temp
          Fr-Tech/GS
          S- SE (meet)

          For the first part of indoors I go about it as if we are training through our meets.  Once indoors is over we have pretty much 1.5-2 months before outdoors is over and outdoors is our focus.  As we get to the end of indoors we do our last speed day of the week on Wed, and will do some Pre-meet things to excite the nervous system on friday.

        • Participant
          utfootball4 on December 6, 2005 at 10:33 am #50093

          ok not bad its working for you, i like to peak at the end of indoor and outdoor so my training is lil diff..

        • Participant
          J Kilgore on December 6, 2005 at 10:41 am #50094

          Yeah, its hard to really set it up to do that when we have  such a short time from indoors to outdoor, and our facilities are limited.

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