Saturday, June 03, 2006

Friday Tempo running

Back at the track.......and I'm loving every second of it. The tempo running really allows me to focus on several technical aspects that I cannot focus on during the speed workouts.

Why do TEMPO RUNNING?

1) It aids recovery of the muscular system from previous workouts.

2)Because Tempo running is done at 70% intenisty or less, it allows you to train without draining the CNS. Speed days smoke the CNS and takes days, sometimes weeks to fully recover. The fact is simple: the faster you sprint, the more CNS involvement. Therefore, tempo days allow you to contnue to train and increase fitness levels.

3) Tempo running allows you to work on specific components of your sprinting mechanics. For example, let's say you are having a difficult time keeping the torso from over-rotating; your CORE is weak. You can focus the tempo session on maintaining more stiffness in the CORE and cognitively think about keeping your torso rigid. Of course, in a competition that is the last thing you want to do, think about your technique while competing. As combat fighting expert Tim Larkin says,

"under stress, we revert to out training."

Precisely my point. Use the tempo days to iron out the kinks in your sprinting style.

4) Increases your fitness leves, GPP, etc.. I have noticed in one month of Tempo running a loss of bodyfat in my legs. It's been over 8 years since my legs were this lean. Woo hooooo!!!

5) The base conditioning builds confidence as an athlete. As you begin to feel more "fit" for sprinting, your confidence booms when you return to the speed workouts. For several reasons tempo running builds character, just like any other form of progressive training.


Warm Up:
Joint Mobility for Hips/ shoulders
Track Drills / Acceleration runs / Multi-directional drills

10 x 100 yards
Push ups, jumping jacks, shuffles, Twisters, plyometric lunges between runs.

Felt great. Love the results!!!!

6 comments:

Joefitness said...

Beautiful! Excellent Post and worth putting on your site as an article! PS what is rest between runs...I used to run 100 walk the end zone turn and run again for a set of 10 and attempt 2 sets with a complete recovery between. It looks as if you use a little different system, implementing the other exercises in between each run....love your stuff bud!

Ken Black said...

great post Franz! I am not much of a sprinter so it is great to have an explanation of it! Your training is a lot more on the mark now! have a great weekend:)

Pete Diaz, RKC said...

Great info, Franz. For my job, I can definitely use more speed, and I am learning alot from your posts. Would you use the sled for this kind of work?

Franz Snideman said...

Thanks Joe. Rest is about 45 sec to 1 min between runs. Temp running really is fun and man does it get results.

Thank Ken.

Pete - Great Question! you could use the sled for Tempo work, but you would have to make sure that the weight is not to heavy. The heavier the weight on the sled the more CNS involvement (the opposite goal of tempo runs). Now of course you could use the sled on CNS days where you are specifcally training for maximal speed and power.

Pete Diaz, RKC said...

Thanks, I definitely am hooked on pulling the sled. I do not have the sprinter type of build, (short legs, normal torso) but I like the feeling of being faster after I pull a sled and then jump into a short sprint.

Pete Diaz, RKC said...

Thanks, I definitely am hooked on pulling the sled. I do not have the sprinter type of build, (short legs, normal torso) but I like the feeling of being faster after I pull a sled and then jump into a short sprint.