General Endurance Examplle
Extensive Tempo Running is run training
designed to improve aerobic power and
anaerobic capacity.
–These runs are normally done at
approximately 70-80% intensity, with
recoveries of 2-3 minutes.
–Runs normally range from 100-200 meters.
Workout constructs often include various
combinations of sets and repetitions
Means and Metthods off Speed
Endurance
Short Speed Endurance
– Alactic power and capacity……greater speed emphasis
e.g.: 4x4x60m [3-4’, 6-8’]
– Glycolytic power and capacity….greater speed
emphasis working in higher state of fatigue
e.g.: 4x4x60m [60-90”, 4-6’]
Long Speed Endurance
– Lactacid power and capacity
Practical Coachiing Experiience
Implement in Training Plan
–Intensive Tempo runs (Lactaciid Capaciity)
before Special Endurance (Lactacid Power) in
the macrocycle
–A system must have a capacity in order to
express it’s power
Intensive Tempo runs: 80-90% intensity, recoveries
incomplete
Special Endurance runs: 95%+ intensity, recoveries
complete.
Conclusions regarding Specific Endurance
By working at sub-maximal intensities we save
energy and utilize fewer muscle fibers.
– Allows the athlete to keep active only a percentage of
the muscle fibers, consuming fewer phosphates.
It thus becomes important to stress training
methods aimed at improving the power and
capacity of the process so the athlete can
improve their performance and still work at a
rate that is sub-maximal.
Practical Coachiing Experiience Maintain Intensive Tempo work (Lactacid Capacity)
throughout the macrocycle
–Aids in controlling the peaking process
–Important to aid in the continued improvement
of Special Endurance (Lactacid power) through
the course of the year.
Interesting - I know Charlie only recommended 4-6 weeks max of this type of work.
Practical Coachiing Experiience
Use Special Endurance (Lactacid Power) work
to prepare the athlete for competition.
– Usualllly work iin thiis area peaks iin the llate Speciiall
Preparatiion periiod.
– Be miindfull iin the competiitiive periiod, competiitiion
makes up allll or part of the Speciiall Endurance
(Lactaciid Power) work.
– Too much vollume of thiis traiiniing wiillll llead to “overtraiiniing.”
Spot on with Charlie.
The Specific Endurance Training Process
The basic ingredient must always be maximal
speed
– The higher the level of max speed, the faster will be
the athlete’s velocity when performing submaximally
As speed is improved, the ability to endure
that speed at sub-maximal levels must be
trained concurrently. (Speed Endurance
developed concurrently with Speed)
100m Traiiniing Diisttances
General Prep:
– 10-40m Power
– 150-300m Capacity
Special Prep:
– 50-80m Power
– 150-250m Capacity
Competition
– 80-120m Power
– 150-250m Capacity
200m Traiiniing Diisttances
General Prep:
– 10-40m Power
– 150-300m Capacity
Special Prep:
– 60-180m Power
– 150-250m Capacity
Competition
– 120-180m Power
– 150-300m Capacity
Always been the process: It’s what i been trying to get you to do - I think it’s better for runners like us or college runners who need to do several different events etc.
Ext tempo>int tempo>special end 1> speed endurance
OR
ext tempo>int tempo> short speed end> special end 1> speed endurace
short speed is split runs 4x4x60 or 400 hardway 8x50 etc.
Strength Program Desiign
Design the strength program to support
and enhance the overall objective of
training.
–Do not design the strength program in
isolation. (This is the most common error)
Speed vs… Endurance
Which is most important?
–There are no hard and fast answers –Better performance is the result of the artistic
application of all training
–Never view training of any ability in isolation
Develop speed and speed endurance
concurrently
–Intensity is not maximal but rather submaximal
As work intensity
increases, the energy
cost of that work grows
exponentially
The decrease of energy
cost for work done below
maximal intensity follows
the same exponential
trend
Conclusions regarding Specific Endurance
By working at sub-maximal intensities we save
energy and utilize fewer muscle fibers.
– Allows the athlete to keep active only a percentage of
the muscle fibers, consuming fewer phosphates. It thus becomes important to stress training
methods aimed at improving the power and
capacity of the process so the athlete can
improve their performance and still work at a
rate that is sub-maximal.
The Specific Endurance Training Process
The basic ingredient must always be maximal
speed
– The higher the level of max speed, the faster will be
the athlete’s velocity when performing submaximally
As speed is improved, the ability to endure
that speed at sub-maximal levels must be
trained concurrently. (Speed Endurance
developed concurrently with Speed)
Acceleration: (30m)
1 set
-3 x stick drill
-4 x blocks (3h)
Speed Endurance:
RI=1:10
g1-2
400 hardway (8x50)
Multi Jump: Cx2
Weights:
Day 1
Shot Throws: Cx3
Cooldown: E
Warm Up: B-BSR
Body Build:
Day 1
Special Endurance I:
RI=Full
g1h,g1-2x90
W @ 10.7
M @ 10.0
g1-1x150
W @ 18.5
M @ 17.8
1x100
W @ 12.5
M @ 11
Special Endurance II:
RI=Full
g2-1x350
W @ 50 (14-28-43)
M @ 44 (12.5-25-38)
1x250
W @ 34 (13.3-26.7)
M @ 30 (12-24.5)
RI=3:00/SI=5:00
g3-3x500 DA
W @ 300@55
-3x300 NS
W @ 200 @32
Cooldown: B
Warm Up: D
Hurdle Mobility:
A&Bx1
Abdominals:
Odd # A&Bx50
Medicine Ball:
A,B&Cx15
Remedials: Ax10
Weights:
Day 2
Cooldown: D
Warm Up: B-BSR
Body Build:
Day 2
Contrast Training:
2 x 30m accelerator
1 x 60m assistance (g1h and g1 only)
2 x 30m blocks (3h)
2 x 40m blocks (4h)
Speed Development:
RI=5:00 Sprinters
1 x In & Outs
g1-2 x 15m peak
g2-3 x 15m peak
RI=5:00 Hurdlers
(W @ 30"/M @ 39")
1 x 5h
Special Endurance:
RI=Full
g1, g1h- 2 x 90
W @ 10.5
M @ 9.5
g1- 1 x 250
W @ 35 (13.5-27)
M @ 31 (12.5-25)
1 x 150
W @ 19 (13)
M @ 17 (11.5)
g2- 2 x 250
W @ 35 (13.5-27)
M @ 31 (12.5-25)
Intensive Tempo:
RI=2:30
g3-6x200 declining
W @ (32-27)
Chris, I would say you do the shorter power reps but not the longer Capacity reps throughout the 3 phases (GP, SP, Comp) ranging from 150m to 300m. Except recently when prompted by RB.
Have I read your journal right ?
Although there are 100/200 athletes that never go above 150. And programming the more complex sets is more difficult for those with regular jobs, families etc.
Chris is the main reason why I prefer training female athletes they are so much easier to deal with from day to day - they take coaching and don’t think they have all the answers. This is another reason why you see guys running the same times year in - year out and looking the same at the gym. It’s sad that Chris will miss any chance he has to run decent times before hitting 40s+. I didn’t start running well until I learned to listen to others on this site through private message and my friends back in Minnesota. Sometimes as an athlete you got to step outside your comfort zone to improve and take the coaching that others are giving. James Smith spent countless hours helping me understand the importance of specific vs general training and how the weights should be general with my previous strength numbers etc. My friends back in Minnesota sold me on the importance that the 200m could have on my performance. I can’t wait to hit the track and implement all these things I have learned over the past 15+yrs. I don’t have time to waste and by any means necessary I will not continue to use the hammer if it’s not getting the job done!!! I always use the example that Charlie gave in the Van dvd about the little school girl who had trouble reading in school. I may not Pr in my year first back but I will be happy with the times I’m putting out for my age…
Take note: Better performance is the result of the artistic
application of all training
It doesn’t matter what you done - you must didn’t implement it correctly otherwise you would have ran faster. You can have all the tools in the world in your toolbox if you don’t know to use them you can’t do the job… If you can’t do the job - you won’t get paid.
If you dig around the forum you may find some old stuff from PJ - i think his speed stuff was s2l but endurance stuff was l2s. He even had some success with really long ext tempo runs 600-800m.
Chris is the main reason why I prefer training female athletes they are so much easier to deal with from day to day - they take coaching and don’t think they have all the answers. This is another reason why you see guys running the same times year in - year out and looking the same at the gym. It’s sad that Chris will miss any chance he has to run decent times before hitting 40s+. I didn’t start running well until I learned to listen to others on this site through private message and my friends back in Minnesota. Sometimes as an athlete you got to step outside your comfort zone to improve and take the coaching that others are giving. James Smith spent countless hours helping me understand the importance of specific vs general training and how the weights should be general with my previous strength numbers etc. My friends back in Minnesota sold me on the importance that the 200m could have on my performance. I can’t wait to hit the track and implement all these things I have learned over the past 15+yrs. I don’t have time to waste and by any means necessary I will not continue to use the hammer if it’s not getting the job done!!! I always use the example that Charlie gave in the Van dvd about the little school girl who had trouble reading in school. I may not Pr in my year first back but I will be happy with the times I’m putting out for my age…