I have finished college for the year and have a lot of free time on my hands for the next 2-4 weeks. basically i have the time to train full-time. At the moment I am following CFTS pretty closely (CNS, tempo alternating).
CNS day: p.m track followed by weights (maintenance)
Tempo day: p.m drills, tempo, hurdles, abs
Just wondering what more can i do. prepared to spend all day training but am worried that it will affect performance.
is it a case of more spare time = more rest and not more training??
What more can i do? Split weights and track? Twp tempo sessions a day?
Under the old addage: “In the first case, do no harm”, the emphasis should be on more recovery and enhanced circulation, to improve the sessions you’re already doing. For example, if you train once a day normally, you could add a very moderate warm-up routine before breakfast- a few exercises just to get the blood flowing, so the afternoon warm-up will be easier. Rest with the feet elevated in the mid-morning to improve circulation (40% of the circulatory work is done by the return pump from the legs). AND, of course, my favourite (for others) the hot-and-cold showers- 3min hot, 1min cold as you can stand it, 3 times through.
It can be done, but the problem is facility location and travel time. In a training camp situation, this can work well, but, for most people, the travel mitigates any benefit. The other problem is warming up. During the final taper, where only a few weights are being done, you can go straight into the weight room with little warming up on the weights and get te lifts done. If you have a large gap, you have to go through the whole warm-up procedure again. So split sessions might be better in the heaviest training periods, with a split of about 4 hrs minimum.
i am in the same position and was wondering the same thing… what about if I did tempo in the morning? and then either a workout or tempo later in the day? travel time wouldnt be a big deal since i live close to the track. I just want to know if its worth doing it. If it is not going to help really then I will just continue to train once a day…
If travel and time aren’t a problem, you can split workouts. A typical AM session might be various easy med ball tosses with a jog to pick up the ball between for 8 to 10 lengths of the field, folowed by sit-ups and stretching. Another AM session might be hurdle walkovers and hurdle overs and unders for 2 to 6 sets of 10 hurdles.
PM session could be your tempo or speed, depending on the day.
This is the kind of time that can be consumed in a training camp setting with 2 or 3 x per day training. This would only occur during a heavy speed session in hot conditions which would allow for very long breaks- up to 35min between reps for the longer runs.
Lets take a typical mid-season speed session of very high quality in conditions hot enough for full recoveries.
Warm Up = 1 hour
4 x 30m from stand, 4.5min break = 1:14min
10min recovery = 1:24min
4 x 30m block starts, 7min break = 1:46min
15 min recovery = 2:01
80m from stand
20min recovery = 2:21
100m from stand
25min recovery = 2:46
120m from stand
25min recovery = 3:11
150m from stand
warm down = 3:21
15 min stretch break = 3:41
You get the idea how time passes. Add an AM session and therapy and the day’s gone!
Regarding circulation and hot/cold showers/tubs. Considering that you state that enhanced circulation is a key factor in recovery could not the 3 x (3’ hot + 1’ cold) be increased to say 5 times or even 10 times. I just curious considering that it’s passive recovery and wouldn’t seem like a detriment. Kind of like the EMS work increasing strength without taxing the CNS? Thanks