I tried to do a search as I know thi subject has been discused before. I couldn’t find the thread though.
So, why dont sprinters do high rep bodyweight exercises like squats for some kind of tempo work? I mean, lets say it’s cold outside and you don’t fancy a bout of hyperthermia. What are the reasons for not doing 3 x 100 bodyweight squats instead of tempo runs?
(I know, you could do skipping instead, but what is the reasoning for avoiding high rep lower body work in conventional strength exercises.)
Remember, that depletion push ups are used for the upper body amongst some speed athletes, BEN did them, but no lower body equivalent.
… 2 weaks later;
Becuase it won’t improve your sprint speed becuase the forces in bodyweight squats and step ups are just not particularly high.
ok thanks.
yes, you could use bw squats for the same purposes as tempo. Although you might not want to do 100 of them in a row. Try doing them 25 or 30 at a time.(not that it has to be those numbers, you can do as many or as few as you like)
try this workout i did when i was 14-15…
135 4x50 10 min/rec…1/week… to the ground
ciao
You are not going to achieve the same results.
Tempo in the CFTS is designed to be the way it is,and it works for reasons well beyond those which may suggest that high rep or energy systems work may well function as adequate substitutes.
Keep it like it is (with the few variations allowed and suggested here and there by Charlie himself),or forget about it.
And do not extend an only (sometimes by necessity) partially understood rationale to other contexts.It may just not apply…
Goose I believe it works.
Like Jstu3565 said, probably not 100 that pushing it. I often used lightweight/body weight circuits as an alternative to tempo runs, tempo runs in two feet of snow or negative degree temperatures really arent tempo runs they’re just stupid.
Granted there are other advantages and disadvantages to both, but in general if used properly i see no reason not to use it as an alternative.
You can be convinced,and have even experimented yourself that “it works”,but for how long? To what degree? For what performance level? And:are we talking about performance here,or general fitness purposes?
Is the high rep work you talk about to be integrated in a sprint program,or it is an end by itself?
At basic level…almost everything works! So go out,have a walk,move around and it will “work”.
Once again,all I can add is:you are NOT going to achieve the same results as those you would respecting Charlie’s Tempo prescriptions,which by the way comprise some high rep medball,core,and push up work,and contemplate a number of alternatives for bad weather conditions (pool work,mat work,bike work).
Obviously your not going to acheive the same results, to acheive the same results you would have to do the exact same thing.
Doing 3x3 of an exercise or 2x3 & 1x2 i am not going to acheive the same results, whats your point. Obviously doing different exercises your going to acheive different results.
And you can be convinced it doesnt work, i am not trying to desuade you. Do what you pleaz.
i’ve done this during the winter when no running surface available for tempo
day1-3X5 bench 95%, 4X5 back squat 95%
day2-10X20 body weight squat w/45lb.bar start of every 2min.interval, 8X15 push-up start of every 2:30 min. interval.
day3-off
day4-2X12 bench 85%, 3X5 back squat 95%, 2X5 power clean 95%
day5-5X40 body weight squat w/45lb.bar start of every 4min.interval, 6X20 push-up start of every 3:30 min. interval.
day6-4X5 power clean 95%
day7-off
Didn’t have to do no core as the push-ups and body squats kept it plenty lean as well as the leg and chest.
Its HYPOthermia if you’re too cold. Just so you know 
very true. hyperthermia is actually when the body overheats, as with sun stroke. quite the opposite of hypothermia… 
cheers.
I’ve just re-edited this post becuase it was miss-interpreted to be “gay”. I’m certainly not, all I said is I was going to buy some skin tight vests (to decrease damp cold sweat on lower back) which would reduce uncomfortable point of training in cold outdoor weather. becuase skin tight vest take some of the sweat of the skin ad in to the vest material.
Holy cow, I never knew such a comment would be miss-intepreted to mean something else, but no diss-respect to those who miss-interpreted but more than one of you have miss-interpreted (I got pm’d) so I take the blame for being innocent. Shit.
ummmm… 
Bump. Out of Macho pride, self respect, dignity, or maybe Ego or whatever it is, I had to re-edit my pevious post 2 boxes above this one after two people pointed out to me it was… whatever.