Lil off topic. Do your training ever includes int tempo?
No, not since I’ve coached myself. I did a lot of it in high school and then when i first joined my track club in 2009.
I had my best season when I did small amounts in early prep with good rest intervals.
From Key Concept I would restrict any intensive tempo to the GPP and replace it with Special
Endurance in the SPP. I would also like to set specific limits on the duration of
such training within an extended GPP to ensure that no unfavourable fibre
conversion takes place. 3 to 4 weeks at most. The intensive tempo (if you use it)
would follow a period of extensive tempo.
Gonna do something similar to what john smith does: In gpp he does things similar to ext tempo 5x300 in 45sec then in early spp they become int tempo 300s before moving to tons of spec endurance.
My gpp ill do ext tempo 4x300 55-60 3-4m rest then in early spp follow the progression:
Rest intervals 5-8mins (Mon/Wed speed, Fri accel, Sat int tempo, tue/thur regen, sun rest - no ext tempo)
wk 1-2 3x300 45-48
wk 3-4 300-200-300-200 45-48/28-30
wk 5 3x200 2x150
wk 6-8 2x200 2x150
*** The times aren’t nothing special - just want the runs to be nice and smooth. No booty lock!!!
Follow by fast spec end runs in late spp before indoor.
I stated my reasons before for the int tempo:
1: Give me more reps/vol to practice my craft.
2: Since I’m doing spec end runs much earlier this year it will aid in the capacity of those runs.
Nice, man! I do believe it can be valuable if used correctly for the reason you noted: more practice at your craft. I should specify that I have done race modeling work for a block when preparing for the 400m, which some might call intensive tempo. Following the 2013 outdoor season where I hit a PB in the 100m at that time, I did a 4-week cycle in preparation for a summer meet. During that block, I ran 4x150m on 4 min rest once per week. My goal was to learn the rhythm necessary to run a 49, so I aimed to hit all of these in the back-stretch pace. With a 10m running start, I averaged 17.6 per rep the week before the race. While fatigue did accumulate, the point wasn’t just to get tired; rather, it was to really work on the feel. Come race day, I just replicated that rhythm and ended up PRing with a 49.79.
I plan to start a journal on here, so I’ll make this my last personal-related post on this thread.
I think Charlie would call those 150’s “control speed work” because you are getting decent rest. Most d3 coaches would have you resting 2-230 on those 150’s. Do you think my times are too slow? I’m really pushing my limits with the 300’s because it’s similar to when I have to do a 8-10rm in the weight room vs a 1-5rm I can’t really express my true strength with the 8-10. I really can’t express my true ability with the 300’s vs 150-300.
It’s hard for me to say without knowing your PBs in those distances. I usually target about 50 seconds for extensive tempo 300s. My PB is 35.14i, so 70% of that is 50.2 (=35.14/0.7). When I did those, I’d do 4x300, starting each rep every 3 minutes (i.e., rest was just over 2 minutes). While I have done 6x300m, I typically stick with 4-5 reps.
When at my prime, my best racing distances were around 200-300m. I am not as powerful as some 100m guys, but also do not have the endurance of the top 400m guys. My PBs reflect that (7.06 / 21.69 / 49.79). I feel good in that 150-250 zone.
Hopefully you are using PB’s in a training environment?
Practice PB was 35.40 outside at the time, so the pace was appropriate (75-65% = 47.2-54.5 for a 35.40 best). I never ran them faster than a 49 for extensive tempo.
Have you played around with any longer FEF (30-30-30) drills - Charlie did FEF over 60?
No, I don’t think it makes any sense doing that distance.
For me I don’t ever remember doing much of it if ever outdoors.
These are Charlie thoughts: That is an option, especially if speed work is on the grass though I might be inclined to go FEF, FEFEF, and back to FEF because as you go farther into the program the other speed work becomes more demanding and would compete too much with FEFEF. This is of course is related to sprinters and Bo’s protocol would be more amenable for jumpers with shorter distance speed requirements.
Article from Boo Session 3: Speed Development. This session employs sprint-float-sprint efforts to accomplish true absolute speed development. A sprint-float-sprint is a run that features an aggressive acceleration to maximal velocity, then maintenance of maximal velocity for 0.5 to 1 second. The runner then performs a relaxed sprint of 20 to 30 meters at slightly less intensity, and concludes the effort with another maximal velocity phase of 2 to 3 seconds. Distances should be chosen and efforts constructed to provide the two maximal velocity segments that correspond with the given timeframes. Typically the first sprint segment ends at the 45 to 50 meter mark, and the second sprint segment is 20 to 30 meters in length. When used in this phase, typical sprint-float-sprint sessions use 4 to 5 runs over a course of 90 to 100 meters. Recoveries between runs should be complete and long enough to ensure quality of work.
More notes from max velocity notes:
V-Max Development
Wicket Runs
Fly-In Sprints (20-30 Accel + 20-30 Flys)
Sprint-Float-Sprint 80-120m
Segment Runs 90-150m (Med/Fast/Faster)
Hurdle Hops – Fast Contact Time
Long Jump Series
Bounding Series – Fast Contact Time
Jog to Rhythm Bound
MB Throws
No more trust the process as I have heard today that CJ Ujah and Andre De Grasse are gone from ALTIS
Wow… I wonder where?
Don’t know yet. I’ll ask around
Maybe it’s just a gosip, having said that the source is quite reliable.
That would be a great move. Aaron Brown is progressing. Anyone know who is coaching him?
Not atlis…
Dennis Mitchell.
Recent article- http://www.cbc.ca/sports/olympics/summer/trackandfield/aaron-brown-oslo-stockholm-preview-1.4693658
Jgat may need to head back…I think he was to quick to ditch dennis.