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Speed Traing Tempo Training

Tempo work is low intensity training (60-75% intensity) that has many great benefits for speed/power athletes. This type of training is used as recovery, general strength and conditioning work. Tempo work can help maintain healthy joint and soft tissue strength, provide some aerobic capacity work, is a good recovery workout, is core strengthening, helps with balance/coordination/proprioception and enhances gross motor performance. Another positive advantage of tempo work is the increased blood flow and capillary density adaptation provided. As you know, increased blood flow (from your increased heart rate) provides heat to the muscles and helps to stimulate hormones to aid in recovery and also to flush out debris in the muscles. The importance of the improved capillary density is that you can maintain that heat to your muscles for a longer period of time. This will help speed/power athletes because they need longer rest periods in between their intervals on intense days of training (speed work, plyos, weight training, etc) due to the stress each rep places on the central nervous system. Remember, you dont get faster from the actual speed work, you get faster from the recovery of the speed work. Tempo training, as mentioned before, will improve development of your aerobic (work) capacity. As a speed/power athlete, I'm sure you do not want to spend your time out on the road running useless mileage that is placing unneeded stress on your joints. As a speed athlete, you should not be running mileage. Sample Tempo Running Workout: (On the grass of a football field) Run 100 yards (all 100 yards performed at 65%) Walk along the goal line across the field Run back 100 yards Walk along the goal line across the field Repeat 3 more times Rest for 3 minutes. Active rest, keep moving and do not sit down. Run 100 yards Walk along the goal line across the field Run back100 yards Walk along the goal line across the field Repeat 3 more times

Like all of your workouts, you want to be as efficient as possible and get the most bang for your buck. General strength circuits do just that. Most young athletes lack the general strength it takes to produce the proper force and lack basic work capacity, so we get both of these great benefits from GS work.

General Strength Circuits

General strength circuits are usually bodyweight exercises that involve little or no external loading. The day after a speed/power workout is the ideal time to add a general strength day. A speed/power day places extreme stress to your CNS (central nervous system) and it takes 24-48 hours to recover from it. This is why you can't perform speed/power workouts day after day (well you can, but you would be asking for an injury!). So the GS circuit is used as a recovery workout to help your body recoup and get ready for another speed/power workout the following day. The circuits will increase your heart rate, but are low in intensity enough to have such positive effects on your body restoration abilities.

Sample General Strength Circuit: (Great for group/team training sessions) Split squats 10 each leg Jog 50 yards Rotational push-ups 8 each way Jog 50 yards Bicycles 1x30 Jog 50 yards Burpees 1x10 Jog 50 yards Military push-ups 1x10 Jog 50 yards Russian twists 1x25 Jog 50 yards Backwards lunges 10-each leg Jog 50 yards Lateral lunges 10 each leg Jog 50 yards Reverse crunches 1x20 Jog 50 yards 1 Leg squats 10 each leg Rest 3 minutes and repeat circuit. In under 45 minutes, you just improved your strength, balance, aerobic conditioning, core conditioning, help prevent injuries and worked on mental focus during fatigue all while recovering your body from yesterdays speed workout!

Speed training needs to focus on being efficient in each energy system and modality. Having an incomplete training program is asking for injury or guaranteeing that you will not reach your full speed potential. Remember, you not only want to train harder but work smarter to stay A Step Ahead of your competition.

Speed, Quickness & Agility Training

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Sample Training Template

Monday Work Distance Agility and Acceleration Drills 8-60 sec drills | 10-20 m sprints Wednesday Speed 30-100 m sprints 4 - 7 minute between sprints 4 - 10 sprints Friday Agility & Speed Endurance 20-50 m sprints and agility drills 1:1 - 1:3 work/rest ratio 10 - 20 sprints

Recovery 1 - 4 minutes Bouts 8 - 15 repetitions

First 3 training sessions perform two short sprints followed by two longer sprints. o Add one short sprint and one long sprint every 2 training sessions. Speed, quickness, and agility program should be based upon several factors: o Specific sport requirements Distances (eg: 5-15 m) Work : rest ratios (eg: 1:2 to 1:4) Event duration (eg: 10 to 45 minutes) Intensities (sprint to jog) Agility factors (eg: specific direction changes, body positioning, surfaces), Cues (eg, visual, auditory, kinesthetic) o Athletes strengths and weaknesses Test periodically for agility, acceleration, flying speed, and speed endurance o Scheduling and recovery restraints o Training goals within the time season If sport requires greater aerobic conditioning, speed and agility work can be reduced to twice per week o See Energy Systems for Selected Sports o See Sports Conditioning Program

Speed Training
Athletic speed can be improve by the following ways: Starting ability (acceleration) Stride length (increase after initial acceleration) Stride rate (number of steps per time) Speed endurance Sprint form and technique

Speed Exercise
Exercises to improve stride length and frequency include: high knee kicks

glute kickers resisted running high speed sprints.

Craig BW (2004) What is the scientific basis of speed and agility. Strength and Conditioning Journal, 26(3), 13-14.

Recovery Periods
Short recovery period between sprint intervals for the purpose of phosphogen energy system adaptation do not appear to be effective and enhancing motor skill development. Rest period lasing in excess of 6 minutes may improve speed more effectively (Merlau 2005). Merlau S (2005). Recovery time optimization to facilitate motor learning during sprint intervals. Strength and Conditioning Journal, 27(2), 68-74.

Average Sprint Distances and Rest Intervals

Sport Baseball, softball Basketball Football Soccer, lacrosse, rugby, field hockey Tennis Sprint distance [yards (meters)] 30 (27) 20 (18) 10 - 40 (9 - 37) 10 - 40 (9 - 37) 5 - 10 (5 - 9) Intervals between sprints [seconds] 30 - 60 10 - 15 25 - 30 5 - 15 3 - 5 (same point) 20 - 30 (between points) 60 (between games)

Dintiman G, Ward B (2003), Sports Speed, (3), pg 14, 152.

Speed Analysis
Meters % 10 45 Percent of maximum speed 20 30 84 93 40 97 50-60 100

Subjects: 22 male 100 m sprint finalists and semifinalists at the 1988 Olympic Games. (mean = 11.49 m/s) Bruggemann, G.F., Glad, B.: Time analysis of the sprint events. Scientific research project at the games of the XXXIV Olympiad-Seoul 1988-final report. New Studies in Athletics, suppl., 1990. 100 meter men's world record: 9.72 seconds (2008).

Agility Training
Agility is the ability to rapidly change directions without the loss of speed, balance, or body control. As with other fitness components, agility is specific to a particular movement pattern. One problem with agility training is that an athlete can learn to anticipate the next movement. Therefore, the athlete should be required to respond to a directional order. Craig BW (2004) What is the scientific basis of speed and agility. Strength and Conditioning Journal, 26(3), 13-14.

Sandblasting
Sandblasting, or running in the sand was advocated by following athletes: Walter Payton, considered by many to be the best blocking backs in NFL history; Ben Tabacknik, Ph.D. head coach of the 1988 U.S.S.R. Olympic Sprinting team; and the late Steve Prefontaine, one of the greatest runners of all time including records in the mile, two mile, three mile, and the 5000 meter race.

Benefits include: Improved hamstring conditioning Exaggerated stride length, height, and rate Improved adaption for ankle stability

Sandblasting. National Strength and Conditioning Association Journal, Vol. 13, Num. 4, 1991