I beg to differ
If that would be a struggle, then your general fitness is too low.
Once your season is done - i would be looking to increase your general fitness. General fitness improves very quickly.
Charlie has mentioned many times the reason to have a good General Fitness platform. So i need not delve into that.
There are reasons why it may take longer than 4-6week in the off season to get your general fitness up, Such as being muscle bound from too much Weights or just being FAT. Good time to diet is during this period to drop the kg’s.
You need some volume in your legs - 2k of tempo is in all reality pretty easy. 1km barely moves the blood.
Well - you need to also take in consideration your work.
If your on your feet like 12hr days, then you do what you can. But also realize at the same time, don’t expect miracles when your working 12hr days and training part time.
Anywhere between 10.50 - and 11 flat would be great times on that schedule.
i have worked 12hr days before also - and once was 7days wk for 10wks! Only did 20min workouts every 2nd day. No good for speed, but gym strength still went up.
If your doing 1000m now
Recovery could be say on a 2min 30cycle - ie every 2min 30sec the next rep starts.
wk 1 - Mon - 10x 100m
Thur - 10 x 110m
wk 2 - Mon - 10 x 120m
Thur - 10 x 130m
wk 3 Mon - 10 x 140m
Thur - 10 x 150m
wk 4 Deload
Mon - 10 x 130m
Thur - 10 x 140m
Wk 5 Mon - 10 x 150m
Thur - 10 x 160m
wk 6 Mon - 10 x 170m
Thur - 10 x 180m
Wk 7 Mon - 10 x 190m
Thur - 10 x 200m (2000m)
wk 8 Deload
Mon - 8 x 200m
Thur - 9 x 200m
I would hold that for about 4wks and then slowly start adding in push ups, sit ups, squats, burpee’s etc between the reps.
Depending on your work roster, ie, 4 days on 4 days off 12 hr days?? You could do 1000m on work days, and work up to 2000m on non days.
So instead of 8wks to get there, it might take 12wks?
The Q. you have to believe in is - Is it worth it? How much time do you have available and how much Better / Faster do you want to get? The answer to these Q’s will decide your volume
My small skill guys handle 2000yds of tempo very routinely 2x/week whether it’s 2x10x100yd with pushups or abs + 30-45sec btwn reps or 2x5x200yd with 2min btwn reps.
In both cases they’ll walk around the field 1 or 2 times between sets
As far as the 100s go, we’ll begin post season and post spring ball with:
wk-1 2x6
wk-2 2x8
wk-3 onward 2x10
This is not to state that we must perform this volume to be successful; however, this has historically proven to be very manageable as well as highly beneficial and hasn’t shown any sign of taking away from subsequent speed sessions.
I didn’t post that as an instruction for you or for those who are on their feet for many hours a day. If what you are doing is working then by all means, continue. You might even benefit from performing more tempo work on a bicycle or in the pool.
We perform tempo 2x/week during the off-seasons unless we have a team run on Fridays.
so i assume 100m guys would tend to use lower tempo volume? and what about when someone opens the season with a 400 and is working their way down to a 100, would they use higher tempo volume for the beginning 400 or would they do lower volumes as if they are a pure 100 guy?
If you are a 100m guy I would use less tempo volume but if are following a l2s spp the tempo volume would have to be higher to prepare for the 2x600 etc. If you were following a s2l spp I would keep tempo volume at 3000m per week.
