Forgive me if I am an idiot because I am sure there is a simple answer to this being that I have really never seen a coach use it, but why are speed sessions never followed endurance sessions in the same workout?
I am not talking about 2x3x60 followed by like 4x120.
But why can’t you do say 3x60 full recovery followed by 2x110 or something similar I’m not worried as much by the actual numbers as I am with the concept. Just basically why cant you have a short speed session followed by a decent endurance session?
We’ve been doing something like this the last 2 Mondays with good results (mid-week meets). The workout follows a complete warmup, some short resistance sprints and block work.
[ul]
[li]1x20, 1x40, 2x60 - the 40 and 60 are fly-ins
[/li][li]2x160 - segments timed at 100, 130, 160
[/li][/ul]
The following day’s 3x350 was very responsive. Inertia and finish drill runs will replace it next week.
Do you know if this was some type of special endurance evaluation or simply HSI’s version of a long-to-short phase? What if you know was the followup recovery and/or session?
Could such a program be put into place for an extended period of time, not indefinately but for say three weeks without negative effects? Could you do say MWF of such work or do you still need to mix in specific days of just speed or just endurance (or even if not due to cns fatigue or other variables MTh)?
I would think, given what your intent is, it would be possible. Again, the questions might be: where are you going (event)? What adaptations are needed? Maturation level of metabolic pathways required? What prior work/success performance with recovery-to-work ratios are established?
This can be done within any one session as the SE follows the Speed part, however the real question comes farther along, when the cumulative effect of the mixed sessions adds up. The higher the performance level, the farther apart you may need to spread the individual componants when the efforts are maximal.
We used this approach with one of our sprinters this year and had some good results. We would do block work up to 40m followed by special endurance or speed endurance. He pr in the 200m 20.6 FAT from 21.0. And also pr in the 400m 45.4 FAT. However, as Charlie pointed out above the cumulative effect can cause some problems ( he injured his hamies at Pre).
Again you could do this but if you do then what are you going to do the next day? Which body systems havn’t you used that will be fresh/supercompensated in time?
CF, could you elaborate a bit on what you mean by the cumulative effect? I believe I understand by I would rather not assume.
Omyss, I hope someone answers that last question you posed because this would be helpful for me due to having short seasons to work with soem athl in the the spring season
It isn’t just the successful completion of the Speed that counts but the recovery and supercompensation as well.
That said, you may still have some flexibility until you reach the point where the performance level is so high that the ability to keep the performance level up into the next session becomes an issue. That’s one of the main reasons to split the speed from Speed End during the week, and to separate the two speed sessions by the Speed End, which is physically tough but not quite as draining on the CNS.
I understand but could you clarify or correct the last sentence…"to seperate the two speed sessions by Speed end. I just want to be clear.
thanks again
IE Speed work Mon and Fri and Seed Endurance on Wed during the week. That gives 2 days recovery between Fri and the next Mon’s sessions and the SE between speed sessions.