I have just been given the ok to start speed work with spikes on. The last 3 weeks I have progressively increased tempo work.
How should I start and introduce speed work. I was thinking to start at 20m and start at about 85% and increase intensity and have longer breaks (say 5 minutes), and keep reps low.
Do you think this is an ok warm up. I have modified this from the one I used when throwing.
100m jog - include touching ground, lateral movements
100m jog - include touching ground, lateral movements
30m jog + 30m skip + 30m jog
30m jog + 30m skip + 30m jog
30m jog + 30m side steps with arm swings (left) + 30m jog
30m jog + 30m side steps (right)+ 30m jog
30m jog + 30m caricoca (left)+ 30m jog
30m jog + 30m caricoca (right)+ 30m jog
30m Step ‘A’ + 60m jog/skip/walking + 10 Hip Extension
I’d introduce progressive sprints first - gives you an easier lead in with less chance of twanging something nasty .
Then move to explosive stuff when ur bodies got used to going fast again .
Continuing on what gloopzilla said, with progressive sprints you can reach a higher intensity at the end instead of doing the whole run in a lower but consistent intensity.
When do spikes go on? How long does this take? “Ground touching” is a lower body stretch move and you’re doing it first thing. Upper body losening work should occur before lower- ie the arm swings and push-up would go earlier.The plyos seem a bit much in volume and 20 squats in a row are far too many Are the squats, lunges and good mornings with weights? Comments?
Charlie up until now (this week) I have been doing tempo work on grass in flats. I am able to put spikes on as of the next track session if I like.
As per warm up the exercises are just bodyweight. I agree I think 20 squats (there are only 1/4) is too much. The plyos are really just little ankle jumps.
By progressive do you mean start at a lower intensity and build up?
DMA - By progressive do you mean start at a lower intensity and build up?
Yes - like a flying 20m - run 50 - 60m with the first 30 - 40m building ur speed then flat out for the last 20m -
helps with control of form and doesn’t carry the risk of accelerations u may find that after the first two reps ur going faster - so you’ve warmed up naturally .
Bring in 20 - 30m accelerations after a week or two on a separate day to the above - your body should then be a little more used to going fast by then.
You’ve obviously been careful in ur preparation to this point - seems wise to continue - introducing any new componants gradually .
I’d suggest some explosive med - ball throws 3 - 5 reps b4 and interspersed throughout the workout too - helps wake up ur CNS pre sprint . I’ve been doing these religiously for about a year now and find it really helps u focus .