bringing athleticism to distance running

Bringing Athleticism to Distance Running

Influences Damon Martin

Vern Gambetta

Dan Pfaff

Mike Young

Mike Smith

Dennis Kline

Cliff Rovelto

Dennis Weber

Steve Magness

Frans Bosch

Jay Johnson

Joe Vigil

“Adapt what is useful, reject what is useless, and add what is specifically

your own.”

Strength

Speed

Work Capacity (Endurance)

Flexibility

Coordination

5 Biomotor Abilities

Mon Tues Wed Thurs Friday Saturday

Sunday

Warm up6x 10 sec hill sprintCom. Rec

20 min run

WU JogTempo runCD jog

Easy run

Prog.Intervals(AerobicPower)

Easy Run

CC Meet Easy Run

Competition Week

POWER!!!◦ Power = Force x Velocity

Strength must be understood in terms of power!

Strength

Runners will Gain weight.

Myths

Runners will Gain weight. Myth

Lifting will have a negative impact!

Myths


Lifting will have a negative impact! Myth◦ Help you recover!

Increase in testosterone and growth hormone◦ Improve Force Production

Recruit more muscle fibers = Better running Economy

Injuries

Myths


Lifting will have a negative impact! Myth◦ Help you recover!

Increase in testosterone and growth hormone◦ Improve Force Production

Recruit more muscle fibers = Better running Economy

Injuries Myth◦ Lift with good technique = No Injuries

Myths

www.Crossfit.com Exercise and Demos

Prime Movers for your sport ◦ Legs (glutes, hamstrings, quads, calves)

Functional Movement NOT “Isolation”

Frequency = 1-2 x per week ◦ Down weeks minimal lifting more General Strength

Upper body◦ Body Weight Exercises ex. Pull-ups, push up, dip

variations. Then progress to external loading

Strength Training Session

Sets ◦ 2-4

Reps ◦ 2-6

Recovery◦ b/t sets 3 mins

Intensity ◦ 75-85% ◦ K.I.S.S. Every week lift a little more weight

Max Strength

Full Squat 3-4 x 5 reps w/ 3 min rec Decline Push ups 3x 15 reps w/90 sec rec Pull ups 3x6-8 reps w/3 min rec Hanging L-ups 2x20 w/ 90 sec rec

Key- Leg, Push, Pull, Core

Example

Leg Exercises Full Squat

Half Squat

Overhead Squat

Single Leg Squat

Rear foot elevated split squat (RFESS)

Dumbbell (DB)Lunges

Overhead Lunge Walks

Reverse Lunges

BB Step Ups

DB Step Ups

High DB Step ups

Press Exercises Bench/ DB Bench *

Incline Bench

Seated Military Press

Standing Military Press

Push ups

Push Jerk

Push Press

Weighted Push ups

Ring/ TRX Push ups

Decline Push ups

Pull Exercises Pull ups

Low Rows

High Rows

High Pulls

BB Bent over rows

Lat Pull down

Supine Rows

Weighted Pull-ups

Supine Ring/TRX rows

DB Bent over rows

High Velocity and Force

Ability to produce force using the stretch reflex and the stretch shortening cycle.

Most elastic strength training involves plyometric and/or multi-jump activities.

Improves Coordination (timing ground reaction)

Little to no Energy Cost…Free Energy

Elastic Strength

In-Place Jumps◦ Ex. Tuck Jumps, Squat jumps, Lunge jumps…

Reps / Sets ◦ 8-20 contacts per exercise◦ 100-200 contacts per session

Recovery ◦ 30-60 sec b/t exercises◦ 2-3 min b/t sets

Multi Jump Routines

BC Blue (2 x thru each Ex. 20 contacts)Rec 30 sec b/t ea. Ex. 2 min b/t sets

Speed SkatersStar JumpsRocket JumpsTuck Jump180 Jumps

Example

Routines BC Blue Speed Skaters Star Jumps Rocket Jumps Tuck Jump 180 Jumps

BC Gold SL Butt kicks Rocket Jumps Lunge Jumps Tuck Jumps Pogos

BC White SL Hops and holds for 5 count

eccentric SL Front to Back (Crow hops) SL Side to Side over cone Dynamic Step-ups

BC Black 180 Jumps Speed Skaters SL Jumps over cone DL Jumps over cone Lunge Jumps Single Leg Jump Squats

Body Weight Exercises

Improves coordination, body control, and active flexibility.

Also improves muscular strength and strength endurance.

Decrease Injuries

Improve Strength

Improve Recovery

General Strength (GS)

WATERLOO 2x 10 ea. ExercisePrison SquatsV-sitsPushupsBack Hypers w/ TwistRocket JumpsLeg TossClapping Push ups Wrestler’s BridgeIron Crosses Decline PushupsProne Flex single Leg Hip Extension

Example (GS) Work

(GS) Routines BAATAN

Single Leg SquatSeated Alternating Toe TouchesPushupsSuperman'sSL Romanian DL toe TouchesSide sit ups Lunge Good MorningsClapping Push upsLunge WalkPush Up Toe WalkProne Flex single Leg Hip Extension

WATERLOOPrison SquatsV-sitsPushupsBack Hypers w/ TwistRocket JumpsLeg TossClapping Push ups Wrestler’s BridgeIron Crosses Decline PushupsProne Flex single Leg Hip Extension

LIBERTYDecline Pushups Prisoner squats- arms overheadV-sitsRocket jumpsBack hyper extensions with twistL-oversCrunch sit upsReverse pushupsSingle leg step ups with dumbbell w/ thigh raise

BIG HORN

Rocket JumpsSing leg Calve raises Back hyper extensionCrunches with twistPushups with clapSide upsLeg tossPogo jumpsV-sits

Week 1◦ Beginner 1 x10◦ Advance 2x10

Week 2 ◦ Beginner 1 x 15 ◦ Advance 2x 15

Week 3 ◦ Beginner 2x 10 ◦ Advance 3 x10

Week 4 (Down Week)◦ Beginner 1x8 ◦ Advance 1x10

Progression of General Strength


Sunday

(AM) Lifting/Plyo

Warm up6x 10 sec hill sprintCom. Rec

20 min run

WU JogTempo runCD jog

Easy run

(GS) 1x10

(AM)Lifting/Plyo

Prog.Intervals(AerobicPower)

Easy Run

(GS)1x10

CC Meet Easy Run

Competition Week

K.I.S.S.

Strength

Speed


Flexibility

Coordination


Sprinting is a “SKILL”

Requires precise movements at high rates of speed

Strength can limit coordination

Drills? Slow to Fast movements

Coordination

Runners need to possess good degrees of flexibility in the hips and ankles

Increased flexibility allows for decreased muscle resistance and easier movement throughout the range of motion (dynamic flexibility)

Flexibility

The warm-up routine can be the ideal means of addressing the biomotor capacities that are not the focus of the day. That do not undermine the training goals of the particular day.

The warm-up routine can be the perfect opportunity to enhance general fitness levels and work capacities in a lower intensity manner.

Any athlete exposed to extended dynamic warm-up repeatedly should quickly adapt to the load and find that it isn't taxing.

All warm-ups should begin with general activities and progress to more task specific activities.

All warm-ups should begin at a low intensity and gradually progress to more intense activities in preparation for performance

- Mike Young

Warm-ups

Old School Dynamic Warm-up

1. Jog 2 min 2. Skip 30m 3. Backwards Skip 30m 4. Walking Knees to Chest 30m 5. Walking Knees to Across Chest 30m 6. Walking Table Tops 30m 7. Lunges 30m 8. Back Lunges 30m 9. Dynamic Side Slides 30m 10. Toe raises/back wards walk 30m Mobility 10. Leg Swings front ,back, sides 15 ea way 11. Donkey Kicks 15 ea leg 12. Fire Hydrants 15 ea leg 13. All 4’s Hurdle Pull Thru’s 15 ea leg Dynamic 14. Ankle bounces (AB) 30m 15. ABs w/ fast leg L/R 30m 16. ABs w/ Fast leg push L/R 30m 17. ABs w/ Fast leg alternate L/R push 30m 18. Straight leg Bounds into a run30m 19. Rapid High Knee 10m into a run 30m

LSU Warm-up A *800m with one exercise at each exchange zone

Ankle BouncesBackward runArm circlesCarioca rightCarioca leftSkip lungesSide shuffle rightSide shuffle left

*Hold for 10-15 seconds x 2Back archSeated oblique stretch (R-L)Seated straddle (M-L-R)Spinal roll (3 rolls then hold back position for 3 counts)ButterflyPretzel (R-L)Hurdle cradle (R-L)Heel sitStanding calf stretch (Straight & Bent knee)

*Each exercise 10 repsHead rotationsTrunk rotationsLead leg pick up (R-L)Trail leg pick up (R-L)Iron CrossScorpionsInverted scissorsInverted bicycleInverted crossoversWide outs

*40m x 2Front side butt kicksHigh knee (small steps)A skipsFast leg (R-L)3 x 20m Roll Starts


Sunday

(AM) Lifting/Plyo

Dyn WU 6x 10 sec hill sprintCom. Rec

20 min run

WU JogDyn WUTempo runCD jog

Easy run

(GS)1x10

(AM)Lifting/Plyo

Dyn WUProg.Intervals(AerobicPower)

Easy Run

(GS)1x10

Dyn WUCC Meet Easy

Run

Competition Week

Strength

Speed


Flexibility

Coordination


K.I.S.S.

“Adapt what is useful, reject what is useless, and add what is specifically

your own.”

[email protected]

bringing athleticism to distance running

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