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Conditioning for Speed Athletes: The Dirty Little Secret of Endurance Training. Mike Cunningham Division Manager, Gill Athletics hurdle@gillathletics.com 800-637-3090. Objectives of Today:. Learn what Extensive Tempo is and why it should be used
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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)
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 hurdle@gillathletics.com 800-637-3090 x570 @gillathletics facebook.com/GillAthletics