If you’re to do both on the same day, what works better and why? What should be the minimum time between sessions?
What kind of tempo workout and what kind of weights workout? How fit are you?
Lower to moderate volume tempo on a softer surface, decent rest periods (basically not going super hard) gives me a little boost in the weights–probably because it warms me up a bit.
3000m+ total volume tempo sessions @ 20s/100m on a grass field.
Weights is generally full body, something like:
Squats/Deads - 3 work sets x 4-6
Rows/Chin-ups - 3 work sets x 4-6
Bench Press/Military Press - 3 work sets x 4-6
I have no real scientific explanation for this, but I like doing some gentle strides post weights. I wouldn’t call it a tempo session as it does not have anywhere near the volume, I’m talking like 240-320m. Immediately after the session I will do 4x60m-80m strides as I feel it helps me apply the sensation of force application that I gain from cleans and deadlifts etc. I definitely find that each stride feels progressively quicker and better. I can see me being grilled for this post! Ha! Thoughts??
There is scientific evidence to support your practice.
One of the complex method variants, described by Dr. Verkhoshansky, exploits the positive after effects of tonic work in the subsequent performance of speed strength work.
As with all things, dosage and duration must govern and distinguish between insignificant, optimal, and detrimental effects.
Yes tempo after weights. Physiologically its the right way to go because aerobic work after anaerobic loads help to reactivate the parasympathetic nervous system and help to lower blood viscosity.
What kind of volumes do you feel are optimal to get this effect? Is there a point of diminishing returns and where does that come into play?
I’ve heard such cutting edge concepts referred to as a ‘cool down’
In my experience of reduced volume tempo post weights, the benefits exceed that of simply warming down. Perhaps it is the complex training benefits I feel. However I felt that complex training involved more explosive actions that running 60m in ~9 seconds, such as depth jumps etc???
It’s usually a matter of personal preferance, keeping in mind it’s how you feel in the weight room that matters most. At the minimum, I’d insist that the weights come after a complete warm-up on the track/grass.
To warm up for a weights session I begin with 3x60m strides, each slightly quicker than the previous. I then perform 6x6 hurdle walkovers, followed by brief stretching of the posterior chain and hips. I then perform some warm up exercises with the bar for cleans, then a warm up set of hang cleans, then I’m good to go.