Diffence between Tempo and intervals?

sonicboom · March 13, 2006, 2:16pm

Overview of Macro cycles of 12 week season
Terms:
• Mv- max velocity
• Ms- distance of flying start for mv work
• Wrr- walking rest & recovery
• Jrr- jog rest & recovery
• Se1- Speed endurance
• Se2- Special endurance
• SPA- Acceleration; Mv workout
• SPB- Se1 & Se2 workout
• Ls- long sprints (400)
• Ss- short sprints 100-200)

Weeks 1, 2 (3/14- 3/24)

SPA; weights; tempo (LS-3000 per session; SS- 2000 per session; wrr)
SPA; weights & plyos; tempo, (LS-3000 per session; SS- 2000 per session; wrr)
Weeks 3-4 (3/27- 4/8)
SPB; wts, plyo; tempo (LS- 2700 ps; SS-1800 ps; wrr)
SPB; wts, plyo; tempo (LS- 2700 ps; SS-1800 ps; wrr)
Weeks 5-6 (4/10-4/22)
SPA; wts, plyo; tempo (LS- 2400/ SS- 1600; jrr)
SPA; wts, plyo; tempo (LS- 2400/ SS- 1600; jrr)
Weeks 7-8 (4/24-5-6)
SPB; wts, plyo; tempo (LS- 2100; SS- 1400; jrr)
SPB; wts, plyo; tempo (LS- 2100; SS- 1400; jrr)
Weeks 9-10 (5/8- 5/20)
SPA; wts, plyo; tempo (LS- 1800; SS- 1200; jrr)
SPA; wts, plyo; tempo (LS- 1800; SS- 1200; jrr)
Weeks 11-12 (5/22- 6/3)
SPA&SPB; wts, plyo; tempo (LS- 1500; SS- 1000)
SPA&SPB; wts, plyo; tempo (LS- 1500; SS- 1000)
Week 13 State Prelims and finals June 9&10th

***Core work will be on Tempo days

sonicboom · March 14, 2006, 12:24pm

Here are weeks 1-5
Note that the tempo is reducing (long to short)
The overview of the macrocycle shows that I train Short speed (0-60m) for 2 wks, then speed end and special end (80-150; 150-300) for two weeks. I cycle these two areas to promote growth and stimulation simultaneously.
this is adjusted for inclement weather and when we work on handoffs. Thank you.

WEEK 1 WEEK 2

14-Mar 20-Mar
2x10x20 mtr accel (short rr) Tempo
Wts- legs for SS; LS- upper SS- 2x10x 50+50
LS- 2x10x 50+50
15-Mar 30sec rr; 4 min b/sets
Tempo Core; As, Bs
SS- 2x10x 50+50
LS- 2x10x 50+50 21-Mar
30sec rr; 4 min b/sets 10x30 accel
Core; As, Bs 10x30 flyes 20m buildup
Wts- LS- legs; SS- upper
16-Mar Plyos- Skips, Box hops, Butt kicks, lunges
10x30m accel
10x20m flys 10 buildup 22-Mar
Wts- SS- upper; LS legs Tempo
SS- 2x9x 50+50
17-Mar LS- 2x9x 50+50
Tempo 30sec rr; 4 min b/sets
SS- 2x10x 50+50 Core; As, Bs
LS- 2x10x 50+50
30sec rr; 4 min b/sets 23-Mar
Core; As, Bs Light skips; As, Bs
rest

				24-Mar	meet

WEEK 3

27-Mar 29-Mar
SS & LS- 2x8x60 (3-4 min rr b/reps; 10min b/sets 8x200 90% (10 mn rr)
Wts- SS- legs; LS- upper Wts- same rotation; plyos
plyos- same
30-Mar
28-Mar SS- 2x3x150 all @65%
100+100+100 LS- 3x3x150 30sec rr
100+100+100 Core; Drills
100+100+100 (30sec b/reps; 4min b/sets)
Core; A&B drills 3/31- rest
4/1- meet

WEEK 4

3-Apr 6-Apr
4x150 (5min rr b/reps) SS- 2x3x100+100+100 (30 sec rr)
wts- SS- legs; LS- upper LS- 3x3x100+100+100
Plyos all @ 75% Core; drills

4-Apr 7-Apr
SS-100+100 LS- 200+100+50 6x60m flyes (20m buildup; 5 min rr)
200+200 200+200+100 wts- cover what was missed during week
100+100 200+100+50 Plyos
200+200
100+100 all below 75% 8-Apr
SS- 2x3x300 (30-45 sec b/reps; 5min b/sets
5-Apr LS- 3x3x300 samie recovery
3x350 (10min rr) Core; drills
wts- rotate; plyos

Week 5 Week 6
4/10- light
4/17- light drills; rest
4/11- meet 4/18- meet

12-Apr 19-Apr
SS- 4x4x50+50+50+50 all @ 75% 3x10x30m accel on hills (full rr)
LS- 8x4x50+50+50+50 Plyos; wts- rotation
Core; drills
20-Apr
13-Apr rest; light tempo
3x10x30m accel on hills (full rr)
Plyos; wts- rotation 4/21- meet

14-Apr 22-Apr
SS LS SS LS
100+100 200+100+50 100+100 200+100+50
200+200 200+200+100 200+200 200+200+100
100+100 100+100
200+200 200+200

15-Apr
10x30m flyes w/ 30m buildup wts; plyos
Weight room consist of squats, cleans, calves for legs; bench, back row, lat pulls, and military press or push press (overhead)

mortac8 · March 14, 2006, 12:59pm

WEEK 4

3-Apr 6-Apr
4x150 (5min rr b/reps) SS- 2x3x100+100+100 (30 sec rr)
wts- SS- legs; LS- upper LS- 3x3x100+100+100
Plyos all @ 75% Core; drills

4-Apr 7-Apr
SS-100+100 LS- 200+100+50 6x60m flyes (20m buildup; 5 min rr)
200+200 200+200+100 wts- cover what was missed during week
100+100 200+100+50 Plyos
200+200
100+100 all below 75% 8-Apr
SS- 2x3x300 (30-45 sec b/reps; 5min b/sets
5-Apr LS- 3x3x300 samie recovery
3x350 (10min rr) Core; drills
wts- rotate; plyos

So how is this laid out? The first bunch (Apr 3, Apr 6) is for Mon&Thur, the second bunch (Apr 4, Apr 7) is Tue&Fri, and the last bunch (Apr 5) is Wednesday? Which of this is speed and which is tempo work? If I’m reading this right, it looks like a killer (too much).

sonicboom · March 14, 2006, 2:05pm

The document got screwed up when I transferred it from a spreadsheet. Here it is again.

WEEK 1

14-Mar
2x10x20 mtr accel (short rr)
Wts- legs for SS; LS- upper

15-Mar
Tempo
SS- 2x10x 50+50
LS- 2x10x 50+50
30sec rr; 4 min b/sets
Core; As, Bs

16-Mar
10x30m accel
10x20m flys 10 buildup
Wts- SS- upper; LS legs

17-Mar
Tempo
SS- 2x10x 50+50
LS- 2x10x 50+50
30sec rr; 4 min b/sets
Core; As, Bs

WEEK 2

20-Mar
Tempo
SS- 2x10x 50+50
LS- 2x10x 50+50
30sec rr; 4 min b/sets
Core; As, Bs

21-Mar
10x30 accel
10x30 flyes 20m buildup
Wts- LS- legs; SS- upper
Plyos- Skips, Box hops, Butt kicks, lunges

22-Mar
Tempo
SS- 2x9x 50+50
LS- 2x9x 50+50
30sec rr; 4 min b/sets
Core; As, Bs

23-Mar
Light skips; As, Bs
rest

24-Mar meet

WEEK 3

27-Mar
SS & LS- 2x8x60 (3-4 min rr b/reps; 10min b/sets
Wts- SS- legs; LS- upper
plyos- same

28-Mar
100+100+100
100+100+100
100+100+100 (30sec b/reps; 4min b/sets)
Core; A&B drills

29-Mar
8x200 90% (10 mn rr)
Wts- same rotation; plyos

30-Mar
SS- 2x3x150 all @65%
LS- 3x3x150 30sec rr
Core; Drills

3/31- rest
4/1- meet

WEEK 4

3-Apr
4x150 (5min rr b/reps)
wts- SS- legs; LS- upper
Plyos

4-Apr
SS-100+100 LS- 200+100+50
200+200 200+200+100
100+100 200+100+50
200+200
100+100 all below 75%

5-Apr
3x350 (10min rr)
wts- rotate; plyos

6-Apr

SS- 2x3x100+100+100 (30 sec rr)
LS- 3x3x100+100+100
all @ 75% Core; drills

7-Apr

6x60m flyes (20m buildup; 5 min rr)
wts- cover what was missed during week
Plyos

8-Apr

SS- 2x3x300 (30-45 sec b/reps; 5min b/sets
LS- 3x3x300 samie recovery
Core; drills

Week 5
4/10- light

4/11- meet

12-Apr
SS- 4x4x50+50+50+50 all @ 75%
LS- 8x4x50+50+50+50
Core; drills

13-Apr
3x10x30m accel on hills (full rr)
Plyos; wts- rotation

14-Apr
SS LS
100+100 200+100+50
200+200 200+200+100
100+100
200+200

15-Apr
10x30m flyes w/ 30m buildup wts; plyos

Week 6

4/17- light drills; rest
4/18- meet

19-Apr
3x10x30m accel on hills (full rr)
Plyos; wts- rotation

20-Apr
rest; light tempo

4/21- meet

22-Apr
SS LS
100+100 200+100+50
200+200 200+200+100
100+100
200+200

sonicboom · March 14, 2006, 2:07pm

Please also note if you did not read the whole thread that I am rotating short speed (SPA) and speed end/ special end (SPB) every two weeks since our season is so short