Tempo strides are a sub-maximal conditioning method that facilitates adaptation to top speed mechanics and building running volume, while not negatively impacting the nervous system (allowing the body to still recover from a prior high intensity lifting session).
Ultimate is still predominantly a linear running sport. Majority of hamstring and quad injuries happen during top speed running and the risk increases when fatigued. Tempo runs will allow you to build capacity for top speed mechanics, repeat sprint ability. Eventually as your body adapts Tempos will become a huge part of recovery between workouts as they can be used a “Low day” conditioning / recovery and regeneration sessions.
- Tempo runs shall be performed with a set/rep scheme.
- Two variables are total volume (set/rep) and distance.
- The intensity is always at 75% maximum speed or lower.
- Rest 60s between reps, 120s between sets.
|yards/rep||Week 1||Week 2||Week 3||Week 4|
|Phase 1||75 yds||5×4||2×4, 1×5, 2×4||1×4, 3×5, 1×4||5×5|
|Phase 2||90 yds||5×4||2×4, 1×5, 2×4||1×4, 3×5, 1×4||5×5|
|Phase 3||105 yds||5×4||2×4, 1×5, 2×4||1×4, 3×5, 1×4||5×5|
|Phase 4||125 yds||5×4||2×4, 1×5, 2×4||1×4, 3×5, 1×4||5×5|
Training Location & Equipment
Use a track or field depending on the level of “impact” you can manage. Hard surface is preferred in order to decrease ground contact time.
Run at 75% Maximum Sprint Speed for the prescribed distance. Begin each rep by getting “set” and attempt to maintain this core tension throughout the set. Minimize acceleration forces by starting upright with a simple Rhythm Frontside Bounce. Gradually increase speed and lift. Think about “floating” as your cycle through your quick efficient cycle kicks. Release all tension in your face, shoulders and wrist as you attempt to run relaxed, light and easy.
Rest 60s between reps, 120s between sets. You may insert Setup Breaths during rest as needed.