Forum
Should the same warm up follow for
Competition
tempo
Special endurance
Speed
or should warm ups be specific for the type of training stimuli?
thoughts
I prefer a general routine for all my workouts on the track, regardless if it is speed or speed endurance. I try to do as little as possible before the actual program, since that’s what counts, and you don’t want to wear yourself out before beginning. You do have to weigh injury prevention purposes against the needs of saving energy, though!
There are many thoughts on this. I have come to prefer one warm-up for all. There might be extra emphasis on different areas, but overall it needs to be the same. You do not want to do anything different on the day of competition than practice. It needs to be well rehearsed and comfortable.
On a tempo day we just jog 800, speeding up a little in the last 50, followed by stretching.
Speed/comp warm-up includes 400 jog / stretches / 3x100 easy stride / stretches / drills / spikes on for build-ups and starts
how does everyone warm up into their tempo sessions?
i usually just do light jogging followed by some quicker strides or 50m. I then do a,b,c’s and then stretching.
is this enough?
i believe ading anything more makes my warmup more strenuous than the tempo.
thoughts.
This is fine. I still try and incorportate postural drills and mach drills. If you keep them at a lower intensity you will be fine. The key is to not let the tempo workout itself get into the intensive zone.
I try to keep the warm-up shorter than speed day warm-up. If just tempo for that session, it might look like:
> Jog
> Ab. Reps (100-200) > Dynamic/ Mobility Excercises (less than speed day)
> Light Static Stretch (if neccesary)
> 2-4 Drills over 20m
> BEGIN!
My warm up tends to be the same, for training (especially throwing and sprints session) and competition. The only difference is compe warm up takes 15 minutes longer - I slow it down and take more time with strapping fingers etc…
My tempo sessions are really just an extension of my warm up.
On tempo days I jog between 800-1200m, then stretch. In winter I jog more, summer less. For speed sessions Ill do 5-6x100m strides with walk back, Stretches, Drills (3xa-skip, high knee), 2-3x50m strides. Pretty similar to other posts.
llenny:)
for tempo session i jog 800/stretch/jog 400/drills/jog 400/ go!
for speed i do the same but focus on higher intensity for my drills and instead of jogging 400 after my drills i do a few strides in spikes and leg swings and extra stretching
Over the past year I have developed a warm up routine that I use for both training and competition.
Jog for about a minute, have a quick stretch, do a few drills for 5 minutes then spend about 5 minutes stretching each muscle for 30 seconds. Then I do a couple of 40m sprints at 80%, stretch my hammies some more then do 1x40m run at 95%.
Race!!!
In all it takes about 20 minutes max
If I begin 30 minutes before the race, it then allows me 10 minutes to psych myself out!!
20 minutes for a warm up.
My warm up on Tuesday was 50 minutes plus 10 minutes relaxing before event.
Felt pretty good too.
From memory around 800m jogging (includes skipping and side stepping) with a stretch or hammer movement after each 100m. Some hurdle drills and jump rope.
Taped hands, 20 hammer turns and 4 throws (increasing weight)
Would have trouble if I only did 20 minutes now.
Regards
Darren Alomes