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This is a 3 part series guest blogged by Jim Hiserman.
Read What is Extensive Tempo Training Part 1 and Part 2 as a primer before reading this article.
Jim Hiserman is the author of 3 books:
- The Art of Long Hurdling: A Guide to Racing and Training for 400 meter Hurdles
- Program Design Method for Sprints & Hurdle Training
- Strength and Power for Maximum Speed
For many Sprint/ Hurdle coaches the Late Fall / Early Winter period marks the transition from Extensive Tempo to Intensive Tempo training on Metabolic Training Days. Basic Preparation Periods aim to lay the foundations for both the Speed and Special Endurance Bio-Motor Abilities. Where Speed is the base for Speed (and Speed Endurance), Extensive and Intensive Tempo build the platform for the Special Endurance I, II and Specific Endurance work to be performed in the Competitive Season.
It must be noted that the sprint mechanics used during Extensive and Intensive Tempo training are different to those used at Race Velocity.
Therefore, both of these methods should be used in conjunction with SPEED training methods where race-speed mechanics are developed. (Alternating Neural Training Days of Speed/Strength/Power training with Metabolic Training Days aimed at Energy System / Endurance Training).
After answering questions regarding Extensive Tempo training methods in my last post I was contacted by coaches asking the following questions:
Q1) What is the main role of Intensive Tempo training in the late Preparation Training Period of Sprinters/ Hurdlers?
Intensive Tempo is the next step up on the Intensity Ladder from Extensive Tempo (behind Speed, Speed Endurance, Special Endurance I,II and Specific Endurance). Thus, Intensive Tempo training serves to bridge the gap between Extensive Tempo and Special Endurance I,II training.
Extensive Tempo is employed in the first half, or more, of the Preparation Period to produce high levels of Aerobic Capacity and Aerobic Power at Intensities of 65-75-79%. Development of high levels of both Aerobic Capacity and Aerobic Power best prepare athletes to handle the higher intensity Intensive Tempo work that is aimed at development of Anaerobic Capacity or Lactic Acid Capacity.
Intensive Tempo training methods involve use of runs that last 15 seconds up to 90 seconds at intensities between 80-89% OR 75-94% depending on whether you adhere to either the Winckler Energy System Training Chart or the British Sprint Training Methods Classification by Khmel and Lester (Click here for the PDF). Regardless, percentages are best calculated by using each athlete’s 300-325 or 350m Time Trial effort as the 100% value. Calculations using the most recent time trial over a distance taking at least 40 seconds to run at full effort provides coaches with a 100% value from which to calculate each athlete’s 80-89% goal times. These goal times, based on current fitness level/ ability are termed Relative Intensity as the times are relative to each individual’s fitness / ability level.
Q2) How do you decide the starting volumes for Intensive Tempo sessions when making the transition from Extensive to Intensive Tempo?
Whereas total volumes of Extensive Tempo training start around 1,000-1200m and can reach 3,000 – 4,000m over 6-8 weeks of Preparation Period Training, Intensive Tempo should start with total volumes per session of 800-1000m and can reach 1800 to 2800m prior to transitioning to Special Endurance I, II training methods in the Pre-Comp/ Competition Period. True 100-200/ 110HH, 100H type sprinters should aim for volumes starting around 800m and progress no further than 1800-2000m. 400 and 400 Hurdle types should aim for volumes starting around 1,000m and progress no further than 2800m.
Q3) What are good examples of Intensive Tempo Workouts for 100/200 sprint types? For 400 and 400 Hurdle types?
An example of a starting workout for 100/200 sprint types at the beginning of Intensive Tempo training work could involve 4-5 x 200m w/3’ at 85-89% whereas 400m and 400 hurdlers might begin with a session of 5-6 x 300m w/5’ at 80%-89%.
Another way of utilizing Intensive Tempo could involve the use of the Clyde Hart Speedmaker Workout where athletes would run 2-3 sets of 4 Speedmakers where athletes accelerate hard over 60m and then relax the next 40m before jogging 50m before the next Speedmaker. These are usually run in sets of 4.
Intensive Tempo Training’s primary aim is the development of high levels of Anaerobic Capacity that will enable athletes to progress to both Special Endurance I work, that develops Anerobic Power, and Special Endurance II work that develops Lactic Acid Tolerance. These training methods, sitting highest on the Long Speed Endurance Intensity Ladder, are best prepared for through 4-6 weeks of Intensive Tempo that followed 4-6 weeks of Extensive Tempo. Use of this progression will give athletes the best chance for successful development of high level Lactic Acid Tolerance adaptations.
About the Author
Jim Hiserman is the author of 3 books:
- The Art of Long Hurdling: A Guide to Racing and Training for 400 meter Hurdles
- Program Design Method for Sprints & Hurdle Training
- Strength and Power for Maximum Speed
His other published articles on this site include:
- A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed (5 Part series)
- 400 Meter Training: Greater Strength = Faster Times (3 Part Series)
- 400 Meter Training- Blending Short-to-Long and Long-to-Short Methods (2 part series)
- Speed Training: Developing a Sound Philosophy
- How to Improve Acceleration (2 part series)
- How to Improve Acceleration Part 3 (Part 1)
- How to Improve Acceleration Part 4 (Part 2)
- Summer Sprint Training: Important Variables to Consider
- 400 meter Hurdle Training (3 Part series)
Jimson Lee
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Jimson:
Would you mind putting up the ORIGINAL Winckler Energy System Training Chart that the article refers to? I have seen versions from Hiserman, Shaver, etc., but they are all slightly different and I would like to see the actual source material. For some reason, I can’t find a link on the web no matter what search terms I use. Thanks!
Peter
@peter, I tried to email it to you (a 2Mb PDF) but your email bounced back.
Sorry, try p.michaelson@sbcglobal.net this time. I had it wrong before. Thanks so much!
Peter