I’m currently in Austin, Texas for the summer working under a heavily Pfaff influenced coach. I am in a competition phase, and we do tempo runs followed by Pfaff GS circuits, though tempo seems to occur only once per week in Pfaff programs (correct me if I’m wrong).
They are not the 60 to 80 metre technical runs described above, they are basically Charlie style tempo runs, except not done in a big circuit / small circuit style. They are usually done in sets of 10, so currently we’re doing 1200 to 1400 metres of tempo, always in the format 10x 100 with 1 minute rest, 3 minutes rest between sets, 2-4x 100 with 1 minute rest, then 2x Pfaff GS circuits.
Charlie’s Big Circuit is definitely tougher and provides more of an aerobic workout. I like having 200’s mixed in, it provides an additional challenge.
The Pfaff GS differs from the Charlie style medball and abdominal circuits in that the volume of Pfaff’s GS circuits is lower, the intensity is higher, and each set takes only five minutes or less.
Charlie’s medball / ab work has higher volume, lower intensity and takes about 15 minutes per set and is tough, but a phenomenal full body flush. Overall for me, the full body flush I get from CF medball work is superior than the benefits from Pfaff GS work for recovery purposes. Pfaff GS work feels more like “work” than “recovery” after everything is complete, if that makes any sense.
When back in Toronto, I use CF tempo along with the medball circuit on tempo days. As was stated above, the Pfaff GS work is good quality. I use it in place of medball work if I’m running out of time and have an off day the next day, and is also good to use with developing athletes not ready for the weight room.