Darren A Coaching

Recently I was speaking with an athlete about the trouble they have sleeping in a foreign environment, i.e. not their own bed, and trying to come up with solutions and ideas to help. Mike Robertson wrote a good blog post on basic for good sleep and can be found here The basics are Develop a Routine   Optimise the Sleeping Environment Improve Sleep whilst Travelling Advanced Techniques The athlete has a reasonable sleeping routine, and generally sleeps well in their own bed, so what to do. Reminds me of a former training partner who use to take their pillow to every competition that required travel. Being comfortable and relaxed is highly important. What suggestions did we come up with? Learn Relaxation techniques, the more relaxed you are the more likely your sleep will be of good quality Listen to music Learn meditation Ear Plugs and Eye Mask

I wrote this as a self-education piece in 2009, when I was learning about foam rolling.  I am definitely doing things differently now, but a lot of this has remained the same.  Foam Rolling is now used by everyone. As with things in the fitness industry, there are fads and things considered old.  This isn't an article on a fad, it is an article on a tool that a coach could have in their toolbox.  As with most things fads tend not to be new, they tend to come back after a period on the outer. Prior to commencing describing a method of self myofascial release do this simple test.  Standing, do a simple toe touch and note how far you can go and where you feel the tension.  Now grab a tennis ball and put your foot on it and roll the foot along the 10 times.  Swap feet.  Do the toe touch test again, what happened? Foam Rolling has become the next thing in fitness training, articles came out in completely in favour currently some practitioners are reviewing the use of rollers

Life is made up of eight broad categories. Everyone will agree, some categories are more important than others, but all elements are needed in life. What are your most important categories? Personally I think there are three core , or essentials, categories to everyone. These are; Notice how I left out education, financial, and career.  They are not the most important thing in life, you may deem them to be and that is your right. JACK OF ALL TRADES, MASTER OF NONE That leaves five elements that need to be prioritised, you cannot priortise all of them.  Only one can be priority.  Others have to be less important. My last year of University I bought my first house and having to fend for myself, started a new relationship, trained 5 days a week for up to 3 hours a day, studied one subject a semester, and worked full time. I had to prioritise my life.  For me it was Career    

I previously wrote a post on Extensive Tempo, found here , so this post will concentrate on intensive tempo What is Intensive Tempo Tempo runs are intervals directed at building work capacity.  Intensive tempo runs are typically run at faster velocities with relatively short recovery periods.  Intensive tempo are anaerobic threshold training, conditioning the body to adapt to accumulation of lactic acid. Intensive tempo is common in the preparation of 400 and 800m. The tables below give an indication of the different definitions on intensive tempo USATF Rep Distance > 80 metres Total Distance 800 – 2000 metres Intensity 80 – 90 % Jim Hiserman Rep Distance 150 – 600 metres Total Distance 800 – 2800 metres Intensity 80 – 89% of 300m Time Trial UKA Rep Distance 150 – 600 metres Total Distance

What is Extensive Tempo Tempo are intervals to develop work capacity.  There are two types of tempo intervals Intensive -  These are used by 400-800 runners to adapt to the accumulation of lactic acid. Extensive Extensive tempo work, however, is performed strictly in the aerobic energy zone and promotes general fitness development and recovery via circulatory mechanisms.   As this is only about Extensive Tempo , Intensive tempo will not be discussed Extensive tempo runs are performed in-between high intensity training sessions on soft-surfaces (i.e. natural grass) in configurations and over distances that allow for easy implementation on a soccer or football field. For ease I tend to use Extensive Tempo with an intensity of 65-75%, Jim Hiserman breaks up Extensive Tempo as following Extensive Tempo ‘A’ (Aerobic Power) Rep Distance:    100-200m Intensity:            70-79% of 150m Time Trial Types Session Volume