during the winter its too cold and snowy to do tempo outside, but i do have access to an indoor track (where i also do my sprints)… Since most people reccommend doing tempos on softer surfaces like grass, i was wondering how bad it would be for me to do my tempos on a track since i have no other choice.
Generally i’d get 2-3 tempo sessions/week each a total volume of around 3400m/session. This would be on top of speed work and weights
It’s fine. Just watch out for overuse injuries. An incline treadmill may be more forgiving (but slower) than a track.
be very carefully if your speed volume is high otherwise i wouldnt do anymore then 1200m on the track. like mort said the tread is good esp the treadmill workouts i use on my tempo days. also you could consider gs circuits.
could u be a beet more specific regarding your treadmil workouts … and what is a “gs” circuit?
general strength circuits there are many you can do.
Prisoner Squats x 20
Military Push-ups x 12
Squat Jumps x 12
Rotational Push-ups x 8 each
Burpees x12
Lunges x 12 each
Staggered Push-ups x 12 each
Mountain Climbers x 15 each
Rest 90sec then repeat circuit
bupees 10
pushup 10
squats 20
situps 20
line hops 10
mout climbers 20
incline pushups 10
lunges 10
pillar 20sec
spilt jumps 10
jj 20
decline pushup 10
1 leg sq 10
side pillar 20sec
squat jumps 10
sjj 20
iso pushup 10
stepups 10
side pillar 20sec
speed skaters 10
rest 90sec repeat 3x
ia there a web stie where i canf ind descriptions to some of these exersises?
not sure, what do you need help with. if anything just sub for any bodyweight drill.
Prisoner Squats x 20
Military Push-ups x 12
Squat Jumps x 12
Rotational Push-ups x 8 each
Burpees x12
Lunges x 12 each
Staggered Push-ups x 12 each
Mountain Climbers x 15 each
Rest 90sec then repeat circuit
bupees 10
pushup 10
squats 20
situps 20
line hops 10
mout climbers 20
incline pushups 10
lunges 10
pillar 20sec
spilt jumps 10
jj 20
decline pushup 10
1 leg sq 10
side pillar 20sec
squat jumps 10
sjj 20
iso pushup 10
stepups 10
side pillar 20sec
speed skaters 10
rest 90sec repeat 3x
don’t know the bolded ones… any help would be apprecitaed
Speed Skaters - Just like a speed skater on ice. It’s a stretch for the hip flexor so stay low. Step to the right and extend the left leg past the right and vice versa for the other way.
sjj- seal jumping jack, just like jumping jacks but swing arms across body.
pillar is iso stab core movement, aka Bridges
pris squats regular squats with hands in front
mil pushups reg pushups
stag pushup one hand on med ball other on ground
rot pushup one pushup flip over pushup flip over pushup etc.