Conditioning for Speed Athletes:The Dirty Little Secret of Endurance Training

Mike CunninghamDivision Manager, Gill Athleticshurdle@gillathletics.com800-637-3090

Objectives of Today:

• Learn what Extensive Tempo is and why it should be used

• Learn how Extensive Tempo benefits all sprinters, hurdlers, and jumpers

• Learn how to write Extensive Tempo workouts that benefit your program specifically

Training Theory Requirements

• When developing a speed athlete, you must develop specific attributes IN ORDER.

→Extensive Tempo before Int Tempo→Int Tempo before Speed

Endurance

• When training out of order, you handicap future development

Speed ‘Secret’

• To become faster, you must do more of the Central Nervous System activities (Acceleration, Max Velocity) without sacrificing quality

• Athlete MUST be ‘in shape’ to do maximum amounts of high quality speed work to get faster!

What is Extensive Tempo?

Definition

•Who? (sprinters, hurdlers, jumpers)

•What? (high volume, low intensity runs)

•When? (early season primarily)

•Where? (on the track, on grass)

•Why? (enable speed athletes to do more high quality CNS sessions later in season)

Training Theory Review

Examples of Ext Tempo Workouts

Example Week for HS Track Program (early season)

• Monday—Extensive Tempo

• Tuesday—Acceleration

• Wednesday—Extensive Tempo

• Thursday—Max Velocity

• Friday—Extensive Tempo or Circuit training

Example Week for HS Track Program (mid season)

• Monday—Acceleration

• Tuesday—Extensive Tempo

• Wednesday—Max Velocity

• Thursday—Extensive Tempo

• Friday—Max Velocity

Example Week for HS Track Program (championship season)

• Monday—Max Velocity

• Tuesday—Intensive Tempo

• Wednesday—Max Velocity

• Thursday—Circuit Training

• Friday—Speed Endurance

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Mike Cunningham

hurdle@gillathletics.com

800-637-3090 x570

@gillathletics

facebook.com/GillAthletics