EXTENSIVE TEMPO TRAINING: A BRIEF OVERVIEW

Since writing and publishing “A Program Design Method for Sprint & Hurdle Training” in 2008 I have consistently received emails with various questions on Training and Design. Two questions that I am frequently asked concern Extensive Tempo. “How does a coach determine how long to use Extensive Tempo before starting Intensive Tempo in the Preparation Period?” “How do you determine the volume and intensity levels for Extensive and Intensive Tempo training when coaching a group with many levels of ability?” First, and foremost, coaches must not lose sight of the fact that the development of Maximum Speed should be the primary objective of sprint training throughout the entire year. Therefore, at least 1-2 days of Neural Training per week should be devoted specifically to working on maximum speed development over distances of 10m - 60m in the Preparation Period. Coaches must focus on developing proper sprint mechanics through drills, accelerations of 15-40 meters and short sprint work over 10-40m, with the objective of developing technical proficiency, before lengthening the sprint distances or applying any type of Speed Endurance Work (between 7 and 15 seconds). Metabolic Training, focusing on development of Aerobic Capacity and Aerobic Power are best suited for days following Neural Training days. Extensive Tempo should be the primary tool for developing both Aerobic Capacity and Aerobic Power. This Energy System Training, at lower intensities, allows the CNS to recover from the previous day’s high intensity Speed & Strength training. Thus, the sequence of training days during the Preparation Period should follow a plan where Maximum Speed training and Strength training (General, Absolute, Elastic, Explosive) are included on the same days (with Speed first) and followed by days of Metabolic Training where Aerobic Power and/or Aerobic Capacity development are developed through use of Extensive Tempo Training methods. Following the Energy System Breakdown Chart for Sprint Events, presented by Gary Winckler in his Classifications of Energy Systems for Sprint Training, would break Extensive Tempo work into two categories: 1) Extensive Tempo Training for Aerobic Capacity with repetitions at distances of 200m or greater (up to 600m) at 60%-69% or 70-79% of Predicted 200/400 times with recovery of 45” or less between reps and 2’ or less between sets. Total volume of distance should be between 1400 - 3,000 for 100m sprinters, 1800-3,000m for 200m sprinters and 2,400-4,000m for 400 and 400H sprinters. 2) Extensive Tempo Training for Aerobic Power at distances of 100m to 300m at 70-79% of Predicted 200/400 times with recovery of 30”-90” between reps and 2’-3’ between sets. Total volume of distance should be between 1400-1800m for 100 sprinters, 1800-2400m for 200 sprinters, and 1800-2800m for 400 sprinters. Following the Classifying Sprint Training Methods by Michael Khmel and Tony Lester of the UK you will find slightly different percentages. Khmel and Lester consider runs of 100-600m at less than 75% to be the intensity level for Extensive Tempo with rests of 15-90 seconds between reps and 3-4 minutes between reps. Thus, the less than 75% intensity encompasses training for either Aerobic Capacity (selecting intensities at 69% or less) or Aerobic Power (selecting intensities between 70-75%). I prefer to use the Winckler Classification chart as it gives relative total volume ranges in meters according to three event types (100, 200, and 400-400Hurdler) of athletes. The total volumes listed on this chart MAY NOT be applicable to 14-16 year old beginning track athletes. In my experience, 1,000 to 1,200m of total Extensive Tempo work best represents a reasonable starting point for beginning sprinters and intermediate level sprinters whose fitness level is presently low. I would recommend that high school coaches plan on starting Extensive Tempo Training with 1,000-1,200m of total volume as a general target and use the guidelines below to determine individual intensities and volumes. DETERMINING VOLUMES AND INTENSITIES FOR INDIVIDUALIZED EXTENSIVE TEMPO TRAINING PROGRESSIONS A) Employ a method of assessment that will provide a reasonable indicator of Special Endurance (300m Time Trial) and Speed Endurance (120-150m Time Trial) FOR EACH ATHLETE. Use those times as 100% values from which to calculate 60-69%(300m T.T.) and 70%-79% (150m T.T.).This will give Relative Intensity values for each individual based on their current fitness levels. Use the 70-79% calculations for the 300m T.T. as goal times for Extensive Tempo Workouts where runs above 250m are used to develop Aerobic Capacity. Use the 70-79% calculations for the 150m T.T. as goal times for Extensive Tempo Workouts where runs of 100 to 200m are used to develop Aerobic Power. These goal times should be used as a starting point intensity that is relative to each individual’s current training level. Athletes should be able to perform the repetitions of runs for the workouts within the 60-69% (reps of 300m-600m) or 70-79%(reps of 100-300m) range using the recommended rest intervals as mentioned above. Once they cannot finish a rep run in the required 60-69% or 70-79% range, their workout should be terminated and total volume of work recorded. In this manner, coaches can find the starting points for BOTH Intensity (speeds equalling 60-69% of current 300m T.T. and 70-79% of current 150m T.T. levels) and Volume (total amount of meters successfully covered by each athlete at 60-69% and/or 70-79% intensities specific to the rep distances used). The Volume is determined by how much of the planned starting volume (1,000m to 1,200m or slightly more) that could be successfully completed. Successful completion would require individuals to complete the reps within the calculated % time, with the recommended rest intervals, WHILE also displaying proper Sprint Posture and Mechanics. B) Attainment of proper Sprint Posture and Mechanics must be the number one priority. Once an athlete cannot maintain proper posture and sprint mechanics, their workout should STOP. Whatever volume in total meters that they were able to complete with good posture and mechanics should be recorded as their starting point EVEN IF THEY STILL FINISHED WITHIN THEIR 70-79% RANGE for that particular rep!!! It is of no value to allow athletes to continue a workout when they can no longer perform correct sprint movement patterns or maintain correct posture. Advanced level athletes can be given a higher total volume to begin training, but it is better to start out with volumes slightly below what they COULD handle if given the chance. Once the individual starting points total training session volumes of Extensive Tempo have been established, it is up to the coach to manage the weekly progression of adding volume on an individual basis. This is the “Art” of “Managing” training. Using the number of weeks available for the Preparation Training Period AND the volume ranges as mentioned under #2 above (roughly 3,000m for 100/200 types and 4,000m for 400/400h types), coaches can plan weekly increases of 100-200m per session from each individual’s starting point. EXAMPLE HYPOTHETICAL PLAN FOR 8 INDIVIDUALS I will explain how to design a plan using the variables below as an example of one of many ways to design and manage Extensive Tempo Training progressions for the 8 different athletes. The variables to be used are listed below and might be representative of a high school situation where they are allowed to start training at the start of January with the first Competition slated the second week of March. Thus, eight weeks of Prep and two + weeks before the opening Meet. Variables for Training Program Design and Training Management Consideration Preparation Training Period Length: = 8 weeks Pre-Competition Period Length that follows the Preparation Period: = 4 weeks Event Types and levels of athletes: A) 2 beginning athletes who are training for 400/ 300H or 400H B) 1 intermediate athlete training for 300h or 400h C) 2 advanced athletes training for 400m D) 2 beginning athletes that are training for 100/200 E) 1 advanced athlete that is training for 100/200 Each athlete’s (1-8) Time Trial results are presented below. 150m Test Times / 300m Test Times 1) 17.1/38.3 3) 17.3/39.1 4) 18.3/39.9, 5) 18.4/40.1, 6) 18.5/40.2, 7) 18.7/43.2, 8) 19.3/43.8, 9) 19.5/44.9 For example purposes I will calculate “starting point” time ranges for athlete #1. These ranges are calculated by taking the test times for Time Trials over 150m and 300m and dividing the 150 time by 70 and 75 for Ext. Tempo (Aerobic Power) training reps using 100-200m distances. In the same manner, divide the 300 time by 65 and 69% for Ext. Tempo (Aerobic Capacity) training reps using 300 - 600m distances. Athlete #1: 70-75% range for 17.1/150 = 22.8”-24.4”range for 150m reps. 15.2”-16.3” range for 100m reps. 30.4”-32.5” range for 200m reps 65-69% range for 38.3/300 = 55.6”-58.9” range for 300m reps 64.9”-68.7” range for 350m reps 74.2”-78.5” range for 400m reps 92.8”-97.5” range for 500m reps Once the 65-69% of the 300 Test time and 70-75% of 150 Test time have been calculated (1710 divided by 70 = 24.43 rounded to 24.4) you can use these time ranges to calculate equivalent velocities for ANY distance you wish the athletes to run by simply doing a basic equation for equalities > > 24.4/150 = ?/200. Multiply the known time (24.4) x the desired distance (200m) (24.4 x 200) = 4886. Now, divide this number by the distance under the known time (150m) to get 32.57 (rounded to 32.5”). Thus, 24.4 for 150 = 32.5 for 200. Calculating the ranges for each desired distance will give you the “starting point” repetition times for each athlete that should be within their “relative intensity” levels for each type of Extensive Tempo (Aerobic Capacity & Aerobic Power) Training method. Now that the starting point time goals for athlete #1 have been established, it is up to the coach to determine the starting point total volume/ session for that athlete. As I pointed out in “A” above, my experience with high school athletes has indicated a “conservative” and safe starting point for volume is somewhere between 1,000 and 1,200 meters for 100>200m rep workouts and 1,200-1,400 meters for 250>600m rep workouts. Once you have the athletes complete the first session of each type of Tempo workout (100>200m range at 70-75% of 150 T.T. AND 250>600m range at 65-69% of 300 T.T.) using the guidelines I outlined in “A” & “B” above, which were as follows: A) Once they cannot finish a rep run in the required 60-69% or 70-79% range, their workout should be terminated and total volume of work recorded. B)Once an athlete cannot maintain proper posture and sprint mechanics, their workout should STOP. Whatever volume in total meters that they were able to complete with good posture and mechanics should be recorded as their starting point EVEN IF THEY STILL FINISHED WITHIN THEIR 70-79% RANGE for that particular rep!!! So, after the first session of either Tempo workout, all athletes should have established their individual starting point for total volume. For example, a beginning athlete was given 1,000m (2x5x100) at 70-75% as their starting point but their posture and sprint mechanics deteriorated during the 3rd 100 of the second set even though they finished within their calculated time range, then their individual starting volume would be recorded as 800m. If an advanced athlete was given 1,200m (2x6x100) at 70-75% as their starting point and completed the 9 x 100 with good posture and mechanics but failed to finish the 9th 100 rep within their calculated time range because of fatigue, then their individual starting volume would be recorded as 900m. I personally like to plan for two Energy System Training Days per week in the initial blocks of the Preparation Period. One day for training Aerobic Capacity (using longer reps from 250-600m at 65-69% of each individual’s 300m T.T.) and one day training Aerobic Power (using shorter reps from 100 -200m at 70-75% of each individual’s 150m T.T.). So, my first week’s two Energy System Training Days might look like the examples below: Day One: Aerobic Power (70-75% of each individual’s 150m T.T.): Total Planned Volume: 1,000-1,200m (beginning or low level athletes = 1,000m and advanced or higher level athletes = 1,200) with rests of 30”/100, 45”/150, 1’/200 and 3’/sets. Beginning level/ low fitness athletes > 100 + 100 + 100 150 + 100 + 100 100 + 100 + 150 Advanced level/ high fitness athletes > 100 + 100 + 150 200 + 100 +150 150 + 100 + 150 Day Two: Aerobic Capacity (65-69% of each individual’s 300m T.T.): Total Planned Volume: 1,200-1,400m (beginning or low level athletes = 1,200m and advanced or higher level athletes = 1,400m) with rests of 30”/200, 45”/250-350 and 3’/sets. Beginning level/ low fitness athletes > 200 + 200 + 200 200 + 200+ 200 Advanced level/ high fitness athletes >300 + 250 + 250 350 + 250 OR > 350 + 300 + 250 + 250 +250 Using the above week’s 2 training sessions as a starting point, let’s say that 6 of the 8 athletes finished the planned volume in their calculated time ranges, with proper posture & sprint mechanics and within the planned rest intervals on Day One. Two athletes were stopped before the end of the workout (one advanced and one beginner). The beginning athlete was stopped because of failing sprint mechanics/ posture while the advanced athlete was stopped do to the inability to finish within his/her calculated time range. The beginner did not do the last 150m rep resulting in a total volume of 850m. The advanced athlete, likewise, did not do the last 150m rep resulting in a total volume of 1,050m. The planned progression of volume per week for this example program is 200m / session. That would allow for this type of progression over a 6 week period to reach 2,200-2,400m which almost reaches the top end of the recommended total volume range for Aerobic Power workouts when using the Winckler Energy System Classifying Chart. So, in Week Two, the Volume for Day One for 6 athletes would be 1,200-1,400m (+200 added to the previous week’s volume). The two athletes who did not successfully complete the first week’s work would have 200m added to the volume they successfully completed in Week One (850 + 200=1050m and 1050 +200=1,250). Using this same method for progressing each athlete’s volume per week for the first SIX weeks of the Example 8 Week Prep Period might see week’s where more athletes do not complete the planned total volume and, therefore, there might be differences in total volumes each week for 2-5 or more of the 8 athletes. This allows for individualization to occur so that both volume and intensity are relative to each individual’s talents, adaptation times and/ or changing fitness levels. The last two weeks of the Prep Period and the four weeks of Pre-Comp Period can be used to shift into Intensive Tempo work with longer rests and faster (80-90% of relative times for 150 and 300). This allows for Extensive Tempo (first 6 weeks of Prep Phase) to sequentially and progressively prepare the athletes for the higher intensity Intensive Tempo work (last 2 weeks of Prep Phase and first 2-4 weeks of Pre Comp Phase) that provides the foundation for the Special Endurance I & II(Lactate Tolerance and Lactic Acid Capacity) work to be done in the Competition Period.