1. Conditioning for Speed Athletes: The Dirty Little Secret of Endurance Training Mike Cunningham Division Manager, Gill Athletics hurdle@gillathletics.com 800-637-3090 hurdle@gillathletics.com

2. 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

3. 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

4. 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!

5. 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)

6. Training Theory Review

7. Examples of Ext Tempo Workouts

8. 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

9. Example Week for HS Track Program (mid season) Monday—Acceleration Tuesday—Extensive Tempo Wednesday—Max Velocity Thursday—Extensive Tempo Friday—Max Velocity

10. Example Week for HS Track Program (championship season) Monday—Max Velocity Tuesday—Intensive Tempo Wednesday—Max Velocity Thursday—Circuit Training Friday—Speed Endurance

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12. Mike Cunningham hurdle@gillathletics.com 800-637-3090 x570 @gillathletics facebook.com/GillAthletics