NSCA TSAC REPORT ISSUE 03

NOVEMBER 2007

Conditioning: Tempo Run

Mark D. Stephenson, ATC, CSCS,*D

or elite law enforcement units and personnel such as SWAT, keeping themselves in top physical condition is a matter of life and death. Conditioning is a key element to any training program. Some individuals prefer conditioning over lifting weights while others prefer just the opposite. Unfortunately, without a combination of both strength training and conditioning it is dicult to achieve and maintain the optimal level of tness for operational readiness. There is a need for the body to have a certain level of cardio tness as well as having a certain level of strength. A good training program will address both of these needs.

Interval Training
Interval Training is a form of conditioning involving high intensity work followed by period of low intensity work or rest (2). Interval training involves work from both the anaerobic and aerobic energy systems. The high intensity bouts of work involve the anaerobic energy system which utilizes glycogen stored in the muscles. When the fuel is depleted then you rest or dramatically decrease the intensity. During the low intensity or rest the aerobic system takes over and aides in the recovery. The more t you are, the shorter the amount of time you will need for recovery. Interval training improves the muscular systems ability to resist fatigue by exposing it repeatedly to bouts of high intensity exercise (1). When designing interval training programs, there are four variables that can be manipulated: distance or time of each working interval, intensity or speed of each working interval, duration of resting interval, and the number of repetitions (1). A scientic and methodical approach to designing an interval training program will enable you to maximize the physiological eects.

Drill
A conditioning drill that will accommodate both those who like to run and those who like to lift is the tempo run. The tempo run

is performed by running 40 50 yards back and forth continuously for 20 minutes. Randomly sometime during the rst ve minutes perform 10 push-ups on command. During the second ve minutes randomly perform 10 crunches. During the third ve minutes randomly perform ve push-ups and ve crunches. And nally during the fourth ve minutes randomly perform 10 clap push-ups. The tempo run requires both endurance and power.

1 2

Karp JR. (2000). Interval training for the fitness professionals. Strength and Conditioning Journal, 22(4): 64 69. Rozenek R, Fonato K, Kubo J, Hoshikawa, M, Matsuo A. (2007). Physiological response to interval training sessions at velocities associated with VO2 max, Journal of Strength and Conditioning Research, 21(1):188 192.

National Strength and Conditioning Association www.nsca-lift.org/TSAC

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