Tempo Strides

Mechanism 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...

Mechanism

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).

Why

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.

Progression

  • 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.

Set/Rep Scheme

yards/repWeek 1Week 2Week 3Week 4
Phase 175 yds5×42×4, 1×5, 2×41×4, 3×5, 1×45×5
total yards1500157517251875
Phase 290 yds5×42×4, 1×5, 2×41×4, 3×5, 1×45×5
total yards1800189020702250
Phase 3105 yds5×42×4, 1×5, 2×41×4, 3×5, 1×45×5
total yards2100220524152625
Phase 4125 yds5×42×4, 1×5, 2×41×4, 3×5, 1×45×5
total yards2500262528753125

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.

Instruction

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.

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