Highlights of the episode:

  • What is tempo running
  • Pros of tempo running prescription
  • Cons of tempo running prescription
  • What is Max aerobic speed (MAS)
  • What is MASASR
  • Using the Ratio of MAS to MSS to group athletes
  • Podcast updates
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Why Strength & Conditioning Coaches Should Use Tempo Running for HIIT Sessions

High-Intensity Interval Training (HIIT) has become an increasingly popular form of exercise because it is an effective and efficient way to build fitness. However, traditional tempo running, which is a steady-state aerobic activity, might not be the best way to induce aerobic fitness improvements. But that doesn’t mean that there isn’t a place for tempo running in some HIIT sessions. In fact, tempo running can bridge the gap between game demands and training session speed-running targets. Let’s explore why strength and conditioning coaches should consider using tempo running as part of their HIIT sessions.

Benefits of Tempo Running for HIIT Sessions
Tempo running offers several key benefits for HIIT sessions. First of all, it provides athletes with an opportunity to accrue controlled high-speed running without reaching their game demands target. This allows them to maintain the desired level of intensity without overtraining or risking injury from pushing themselves too hard. Additionally, because tempo running encourages athletes to run at a comfortable yet still challenging pace, they are able to focus on proper technique while still providing their bodies with the desired stimulus. Finally, by incorporating both technical drills and tempo runs into one session, coaches can reduce the overall amount of time athletes spend on the field while still ensuring they are getting enough work done in each area.

Incorporating Tempo Runs Into HIIT Sessions
Once you’ve decided to incorporate tempo runs into your HIIT sessions, the next step is figuring out how to effectively do so. The most important thing to keep in mind is that each athlete’s goals and needs should be taken into account when devising a tempo run program tailored specifically for them. For example, an athlete might have a high-speed running target of 300m but only records 200m during their technical training session—leaving a deficit of 100m that needs to be addressed with a specifically tailored tempo session designed to accrue ~100m or controlled high-speed running.

Overall, incorporating tempo runs into HIIT sessions can be beneficial for both athletes and strength & conditioning coaches alike. By bridging the gap between technical training sessions and game demands target speeds, coaches can ensure that their athletes get enough work done while still avoiding overtraining or injury risk from pushing themselves too hard during practice sessions. With careful planning and consideration given to each athlete’s individual needs and goals, coaches can create effective programs using tempo runs as part of their HIIT regimen that helps optimize performance levels while minimizing risk factors associated with high-intensity exercise programs.


The Importance of Maximal Aerobic Speed in Team Sports

In team sports, coaches must juggle with large group sizes and potentially a low coach-to-athlete ratio. To ensure athletes are consistently and effectively receiving the necessary stimulus to improve their aerobic and anaerobic energy systems, coaches need accurate information about each athlete’s maximal aerobic speed (MAS). This blog will look at why MAS is so important and how it can be used to improve performance in team sports.

What Is Maximal Aerobic Speed?
MAS is the highest running speed that can be maintained indefinitely. It is a measure of an athlete’s fitness level and is used to determine the intensity of training sessions. By accurately measuring MAS using a field-based aerobic fitness test, coaches can prescribe high-intensity interval training (HIIT) that is specific to each athlete’s needs.

Why Is MAS Important?
MAS is important because it allows coaches to design more effective training plans that target both aerobic and anaerobic energy systems. With other conditioning methods, such as small-sided games or fartlek training, it can be difficult to provide a consistent stimulus that meets individual needs. MAS helps coaches create personalized programs for each player based on their exact fitness levels.

How Can Coaches Use MAS To Improve Performance?
The information gained from measuring MAS can help coaches develop better training plans for their athletes. Coaches can use this data to create HIIT workouts tailored specifically for each individual’s needs, ensuring that all players are receiving the most effective and consistent stimulus possible. This allows athletes to reach peak performance more quickly than with other conditioning methods.

Conclusion: High intensities of exercise have been shown to increase maximal oxygen uptake in athletes by up to 8%. Accurately determining MAS using a valid field-based aerobic fitness test allows coaches to prescribe HIIT tailored specifically for individual needs, thereby improving both the aerobic and anaerobic energy systems of team sport athletes. As such, correctly determining MAS should always be part of any strength & conditioning program for team sports athletes who want to achieve peak performance levels quickly and safely.

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