Originally Posted by P-funk

Yea, submaximal conditioning/work capacity stuff.

For example, since we are talking about sprint training, you would have your sprint days, which are +90% (but not maximal for speed or distance), which are done on your leg days.

The tempo work would be on your upper body days. For example, it may be something like tempo runs at a low intensity (<75% intensity) and you may do something like 200m tempo run, followed by a walk recovery, and repeat. Or, you may do a low volume of longer distance tempo work, like say, 3x600m tempo runs with active recovery, again at <75%. The reason that the tempo work is below 75% is to ensure that you are not sapping your nervous system so that you can adequately work on your speed/sprint days. The speed work is over 90% because anything below 90% (in that 75-85% range) is too slow to be considered speed work and to fast to be considered tempo work (or speed endurance work), so it will just burn you out.

Other things you can do for tempo work may be something like rowing intervals, bike intervals (if those don't bother your back) or, I like to use either KB snatches or KB swings (can use DBs if you want) for something like 15sec work:15sec rest for a set amount of time.

Those are just some ideas. So many ways to set up a training program though.

patrick

Originally Posted by RoosterTX

Are you advocating doing sprints and also lifting legs on the same day?

Originally Posted by Just_Moe

Patrick thanks for taking your time with such a detailed answer! I appreciate you knowledge being shared as well as the fact you are not all ego DO WHAT I SAY .Very professionally worded and delivered.
I am fortunate enough to have a copy of Take Chargeso I will be able to see what you are talking about in regards to the exercises you mentioned. (for those of us who are visual learners and just read this page as "words, words, words"

I will be back to the gym in 8 weeks for lower work and the information you gave me here actually motivates me more to seek out my PT crew to help me with the hip mobility vs spine mobility. My hips are almost locked into a crooked position which is either a result of the stenosis or the cause? Hypothetical thoughts here?

Originally Posted by P-funk

that's what it says.


patrick

Originally Posted by RoosterTX

How would you set up that days program?

Warm-Up/Dynamics-Sprint-Weights moving from one to the next, or would you structure in some kind of rest and recovery period? If so how long of a recovery period?

Originally Posted by P-funk

huh? I thought I answered that in the previous few posts? Are you asking something different?

"For example, if you look in my journal (on my site), on wed., we did all our sprinting first and then our deadlifts. Our warm up was about 20min of activity centering around some dynamic mobility drills and 100m strides. Then, we did some subamximal 30m sprints to get the legs prepared. Then we were ready. We alternated sets of weighted 30m accelerations (low weight) and un-weighted 30m accelerations. Trying to accelerate up to the 20m mark (established by a cone) and then maintain that pace for the final 10m. We did 3 weight sprints and 3 unweighted sprints (6 total) and then we did a variety of medicine ball throws. Then we went inside and worked on some deadlifts and called it a day."
patrick

Originally Posted by RoosterTX

I see that your progression was: warm-up/sprint work/lift. I'm wondering if you just move from one to the next, or whether you structure in additional rest (5-10 min or whatever) between the sprints and the lifts. I generally try to get out to a track to do my sprints, treadmills just don't work for me on sprint intervals, and the closest track is about 20 away from the facility where I weight train. If I do my sprints and lifts back to back I'm going to have a 20 minute car ride in between, plus 15 minutes of logistics. That being said might it be better to try and break the workouts in two, doing sprint work in the am and lifting in the pm, or should I be unconcerend by the 35 min cool-down car ride.

I'm sorry, I haven't been very clear about what it is that I'm getting at. Thanks your your help.

Originally Posted by P-funk

"Locked in a crooked position", as in hip flexion (anterior tilt)?

It could be a chicken or an egg thing. Unfortunately, static posture doesn't always dictate dynamic capacity, so that may or may not be the cause of the issue. This is why having someone assess dynamic movement as well as static posture is helpful for making sense of the big picture. For all you know, the cause may just have been a significant amount of loading overtime, or something to that effect. At any rate, if your hips are "locked up" and hip mobility is impaired, then that is probably something that you are going to want to try and remedy, as the limitation may be leading to something more significant up the chain. Soft tissue work for the hip flexors can be very helpful and you can do some stuff to just treat yourself and improve tissue quality. Then follow that up with some lengthening and strengthening to develop better function and movement.

patrick

Originally Posted by Just_Moe

I think it is a chicken/egg thing. My right hip is forced forward while my left hip is forced back so it is twisting of the hips actually ( I am broken LOL).
I have to work on tight hip flexors as well as recovery from the resulting damage to the spine and surrounding tissue.

Thanks a lot of this thread--and advice!

Originally Posted by P-funk

Damn, to bad you don't live closer. You sound like you would be a great case study for some of the things I have been checking out.


patrick