[nu]

Hi All,

Whilst consuming plenty of the Evoke content both here and from the podcasts I’ve noticed multiple references to the below. I’ve not been able to find any addition detail, definition or explanation so would be really grateful if anybody had insight to share.

Sled push / pull sessions – I’ve noted reference to these sessions in many of the Tom Evans podcasts and posts on here. Has anybody seen more detail on what these entail? Weights, duration, reps etc. Is this aimed at pure strength / power or muscular endurance?

‘Steady State’ tempo – I seen this term used frequently but wanted to clarify the meaning, my current interpretation would be a continuous tempo run at or around the top of Zone 2 (aerobic threshold). Would this be correct? Is there a recommended duration for higher level athletes? I imagine these are very useful close to ultra races given specificity to event?

Much appreciated!

 

[Josh Gray]

Most often the sled push or pull is used in place of steep hill sprints, particularly is there is limited access to a very steep hill with good footing. Typical prescribed workout is 8×10 second all out sprint with a full 2-3 minute full recovery

[Scott Johnston]

Tom Evans uses the sled push/pull for both pure power as in replacing hill sprints as Josh is suggesting or in a ME protocol of 30sec-1min on with short rests for 9-10 min.  We often do these facing backwards so the VMO muscle gets hit extra hard.  This is great for improving down hill running strength.

Tempo is an admittedly vague term that is used often in running training.  I think of it as the top of Z2 to lower Z3 range of HR. We often prescribe this by lactate and target in the range of 2-3mMol/L.

I hope this helps,

Scott

[nu]

Scott, Josh,

Thanks, really appreciate the feedback and transparency on training methods.

 

[Author]

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