Transcript For Sprints, Hurdles and Jumps, Mike Cunningham

Conditioning for Speed Athletes:
The Dirty Little Secret of Endurance Training
Mike Cunningham
Division Manager, Gill Athletics
[email protected]
800-637-3090
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
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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
???
Mike Cunningham
[email protected]
800-637-3090 x570
@gillathletics
facebook.com/GillAthletics