Video Time-line
0.00: How to sprint fast all year round - what do you need to do?
This is a follow on from last week's video (at the time of upload) where I talked quite a bit about avoiding tempo if you are a long, triple jumper or sprinter or short sprinter at the start of the training year. Video link: • FALL TRAINING FORGET T...
0.27sec Quote from the aforementioned video on tempo
This provoked quite a few responses on my instagram and youtube chanels.
I read out a couple of the questions
1.00min If you want to run fast you need to run fast
It's about incorporating fast movements drills and runs throughout the training year
We do back off a little when we re-start training but as you will see in the video there will be downhill runs and drills, for example.
This is keeping that high rate of muscle firing that's required to sprint and jump well.
1.49min Tempo and Interval Training
Running 300m and 200m reps to start the training year. There was a thought that you needed to get fitter at the start of the training year - however, is that really logical?
Specific fitness is developed through specific movements and high volumes of these.
I talk about us doing 60m and 90m reps as the bulk of our rin training - these are distances which can be completed fast even when running at 80%. This contrasts with 300m reps for example when there can be a build up of lactate and the 80% effort speed is much slower due to the distance.
You're not going to developing speed - you are going to be developing speed endurance.
3.00min Greater work capacity
Mental fortitude was another factor which such training was thought to help.
3.28min: The consequences of tempo and speed endurance work for jumpers...
I talk about my typical training sessions which last 1.5 to 2 hours and these are constructed from multiple drill units.
Specific means develop specific results ...heightened speed and power outputs from the start of the training year.
The idea is to progress this capacity through undulating periodisation methods across the training year.
4.28min: What is tempo?
I believe this is the result of much confusion. I provide some information from coach Charlie Francis, who used extensive tempo in his athletes's preparation. And I note how his concept of tempo training has not been fully understood and nor optimally implemented. I give an example of how some tempo sessions have turned out which some of my athletes who went to US colleges described. They become tough speed endurance sessions and create fatigue and not the recovery which Francis programmed for. Note: I'd sill not regularly use tempo training for recovery anyway!
The anaerobic and CNS system gets overly stressed.
5.57min Speed endurance training
I talk about the need to do these sessions if you are a 400m runner, for example, I talk about the jumpers' energy needs - alactic energy system.
I also talk about how energy systems do overlap but it is energy system focus that is what's key.
This is why we don't include that much anaerobic speed endurance training in the jumpers' training.
6.10: But what if a jumper wants to sprint 100m and 200m?
I explain my strategy for doing this and how I utilise a short to long approach and add the endurance onto the speed.
I do note that there will be some compromises with this approach i.e. that a jumper would have difficulty perhaps going through rounds in terms of their specific sprint event readiness. Trying to jump and sprint at a very high level requires a lot of specific prep and that's why there are few jumpers who can combine elite sprinting with elite jumping.
I point out that the coach should know about this intention to sprint early on so that specific adjustments - in my case - can be made to the training plan for that athlete.
I have an athlete who is going to sprint seriously and I plan to explain how will construct those sessions in the Coach-Athlete members area of the channel.
8.30: How to become a channel member and help me produce the content which is hopefully helping you.
9/17: The importance of your training philosophy and how it affects your training planning (as does your experience). Again I mention how block and undulating periodisation can make training for speed all year round easier. But, I do say that knowing how to that is the problem.
9.54min: Being a guest on Colm Bourke's Track & Field Performance Podcast
No doubt I will talk about tempo training and long and triple jump training planning on this so do check out the podcast.
podcasts.apple.com/gb/podcast...
10.15min Summing up
#tempotraining #sprinttraining #tracktraining
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