• Strength & Conditioning

• Exercises

• Nutrition

• Training Methods

• Yoga for Runners

• Recovery for Running Events

UAW/Ford Ernest Lofton Fitness Center

The process of training interventions to archive peak performance.

Well balance athletes and promotes recovery.

Does it only work for athletes? NO

◦ All sports.

◦ All population.

Verkhoskansky 1950s.

As more exercises/methods were introduced, strength increased and volume and intensity to stay higher.

By using training method all the time, it has less training effect over time.

System first started with 6 exercises and developed to over 60 variations of squat.

Switching exercises/abilities regularly

◦ Allowing overtraining to be avoided

◦ Makes the training effect more transferable by getting stronger/powerful in more environments.

Training with optimal volume and intensities ◦ Allowing the body to gain constantly rather than over train.

Strength training is an accessory tool, it is NOT the sport

Divided in four seasons:

◦ Off-season: 12 to 14 weeks

◦ Preseason: 8 to 12 weeks

◦ In-season: As long the competition season

◦ Rest: 4 weeks off

Specific training for runners, football, swimming…OR specific training for athletes? ◦ If you do not have back muscles, you will not improve in

any sport.

Run, injury, rest…and come back to run again. Why you get hurt? Weak points?

“Increase your strength, decrease you rate injuries”.

Try to get stronger and faster 1-2 months before the race.

Doing the same training method will result in lesser training effect.

Training is efficient if the highest level of physical results is achieved with the last expense of time and energy.

Train muscles in one angle and exercise ONLY. ◦ Must use many angle and exercise to avoid overtraining

and overuse issues.

Weak link training. ◦ Always train your weakest point to create less injury and

better performance

Ample recover time/training intensities. ◦ Muscles trained too often (72 hour rule)

Proper preparation for increasing volume/intensity. ◦ Create the base of the pyramid to create a peak.

Develop as a athlete: strength/speed/hypertrophy

Balance between: ◦ Overall fitness: If you want to performance better, you

need to be fit first.

◦ Specifics workouts.

Follow Force=MA ◦ Mass: Maximal effort training.

◦ Acceleration: Dynamic effort training.

Maximal efforts ◦ 2 times per week

◦ 1upper and 1 lower

Dynamic efforts ◦ 2 times per week

◦ 1 upper and 1 lower

Repetition efforts ◦ 4 times per week

◦ Accessory work

Make progress gradually… ◦ Start according with your fitness level.

◦ Complete muscle growth.

Work with the right % of volume in each season. ◦ Depends of level of fitness.

◦ The more trainer you are, the more volume you will be able to do.

MUSCULAR BEGINNER INTERMEDIATE ADVANCED

ENDURANCE

Duration 2 – 4 weeks 2 – 4 weeks 2 – 4 weeks

Sets per exercise 1 – 3 ≥3 ≥ 3

Reps per set 10 – 15 10 – 15 10 – 25

Rest between sets ≤ 30 s ≤ 30 s ≤30s Load/intensity

(% of 1RM) 65% 70% 75% Volume/

intensity Moderate/low Moderate/low Moderate/low

STRENGTH BEGINNER INTERMEDIATE ADVANCED

Duration 2 – 4 weeks 2 – 4 weeks 2 – 4 weeks Sets per exercise 1 – 3 ≥ 3 ≥ 3 Reps per set ≤ 6 ≤ 6 ≤ 6 Rest between sets 2 – 5 min 2 – 5 min 2 – 5 min Load/

intensity (% of 1RM) ≥ 70% ≥ 80% ≥ 85% Volume/intensity Low/high Low/high Low/high

POWER BEGINNER INTERMEDIATE ADVANCED

TRAINING

Duration -------- 2 – 4 weeks 2 – 4 weeks

Sets per exercise –----- 1 – 3 3 – 6

Reps per set --------- 3 – 6 1 – 6

Rest between sets –---- 2 – 5 min 2 – 5 min Load/

intensity (% of 1RM) –--- 30 – 60% 30 – 70% Volume/ intensity –---- Low/high Low/high

If you adapt a periodization training method all year around, your body will be ready for the event.

Last week, focus in tapering your training and nutrition.

Greatest benefits of weight training should be gained during this season.

The volume should be the highest during this season.

Weight training should be 2-3 days a week.

3 sets of 5-6 repetitions.

Exercise Examples: ◦ Squat (87-85% of 1RM)

◦ Lat Pulldown (87-85% of 1RM)

◦ 30 Minute Agility Drills

Training should be 1-2 days a week.

Goal of in-season weight training is to maintain as much strength as possible.

1-2 sets of 12-15 repetitions.

Day 1-Upper Body ◦ Shoulder Shrug- 1x8-10

(<67% of 1RM)

◦ Lat Pulldown- 1x8-10 (<67% of 1RM)

◦ Barbell Bicep Curl- 1x8-10 (<67% of 1RM)

◦ Overhead Tricep Extension- 1x8-10 (<67% of 1RM)

◦ Elevated Push Up- 1x8-10 (<67% of 1RM)

Day 2-Lower Body ◦ Squat- 1x8-10 (<67% of

1RM)

◦ Lunge with Dumbbell- 1x8-10 (<67% of 1RM)

◦ Calf Raise with Dumbbell- 2x8-10 (<67% of 1RM)

◦ Superman- 2x8-10 (<67% of 1RM)

◦ Plank- 2x 1minute (<67% of 1RM)

First 4 weeks are for recovery

Weight training should be twice a week

1 set of 8-12 repetitions

After the 4 weeks, increase volume to 2-3 sets of each exercise with 60-90 second rest between sets.

Exercise Examples: ◦ Tricep Kickback (60-85% of 1RM) ◦ Elevated feet Push-Up (60-85% of 1RM) ◦ Calf Raise (60-85% of 1RM) ◦ Superman- 2x8-10 (60-85% of 1RM) ◦ Plank- 2x 1minute (60-85% of 1RM)

From practice to race day, proper nutrition and hydration is essential to protecting runners physically, mentally and ensuring race day success.

Preparation starts several weeks before the event.

Know the following: What nutrition will be provided on course.

Where the feed/water stations are located.

Check the weather conditions.

Learn what food you can tolerate, it is better to find out weeks in advance than on race day.

Bring your own nutrition that you have used in the past, your body will be able to process the nutritional snack in a familiar way, with no unpleasant side effects.

Save the feed stations as a back up.

Before a run or race, fluids are vital.

About four hours before a run, fluids should be consumed to try to achieve proper hydration. This should consist of approximately 5-7 ml of fluids per kilogram of body weight.

Drink 8-16 ounces of water or sports drink 1-2 hours before your race.

Do urinate several times before your event!

It is important to adequately build up muscle stores of glycogen before a race. Glycogen is your body's most easily accessible form of energy

Around 4 hrs prior to race, between 1.0-4.0 g of carbohydrate per kilogram of body weight should be consumed to try to increase glycogen stores.

Avoid consumption of fiber and fats before race, it may cause issues with digestion.

A liquid source of carbohydrate closer to the time of the race may be beneficial because of faster gastric emptying.

Although not ideal, approximately 30 grams of carbohydrates should be consumed a few minutes before the run to try to increase exogenous glucose, if proper breakfast cannot be tolerated.

Carbohydrate loading and consuming a pre-race meal high in carbohydrates will prolong the depletion of glucose allowing a person to run for longer durations before fatiguing.

Effective carbohydrate loading consists of 6-10 grams of carbs per kilogram of body weight.

One study reported that runners who consumed more than 7 g/kg body weight of carbohydrates the day before a race performed better than those who consumed less carbohydrates.

During an event, the nutritional carbohydrate value and hydration value should be all in one, in the form of sports drinks, gels or chews. Depending on the intensity of exercise, different forms of carbohydrate can be consumed.

Nutrition during runs depends on the duration of the run. For events lasting 2.5 to 3 hours, 80 to 90 grams of carbohydrate per hour should be consumed.

When one type of carbohydrate is consumed, the maximal absorption rate is approximately 1 gram per minute. This is enhanced to about 1.7 grams per minute when multiple types of carbohydrates are consumed.

Consuming a mixture of glucose

and fructose can result in a 20-40% increase in carbohydrate oxidation during exercise vs. single carb source.

During your race, roughly 25 to 30 grams of carbohydrate should be consumed every 20 minutes, to maintain blood glucose levels and provide the working muscles with adequate energy.

Most carbohydrate gels and chews provide about 25 grams of carbohydrate per serving, so this translates to one serving every 20 minutes.

A variety of nutrients are needed during this time, including carbohydrate, protein, fluid, and electrolytes.

Directly following exercise, the muscles are able to take up more glucose and store it as glycogen compared with other times.

Muscle damage that occurred during the exercise needs to be repaired so the muscle can adapt and maintain or increase its strength; this process requires amino acids.

Following endurance exercise, the body needs both carbohydrate and protein in roughly a 4:1 ratio.

Food or carbohydrate/protein beverages should be consumed within 2 hours after exercise ends. Carbohydrates are essential in replenishing glycogen stores in muscles following endurance exercise.

If you partake in a long training run that depletes glycogen stores and will be running again within 24 hours, proper nutrition is critical to replenish glycogen.

The recommended macronutrient distribution ranges are the following:

Protein: 10-35% of daily energy.

Fat: 20- 35% of daily energy.

Carbs: 45%-65% of daily energy, or

8-10 g/kg body weight daily.

The recommended amount of protein for the general public is 0.8 g/kg body weight daily; for endurance athletes this level is increased to 1.0-1.6 g/kg body

weight daily.

To improve your running endurance and form, you have to keep your core activated with every step you take.

When running, your pelvis and trunk have to be

stabilized, especially when shifting weight from one leg to another. Your back muscles and abs are working hard to stabilize your entire body.

If core muscles are weak, you are more likely to

compensate with other inefficient movements. This decreases the power of the push off, thus reducing the effectiveness of your steps.

Perform 3 rounds of 8-12 reps.

Rest 90 seconds between rounds.

Incorporate these exercises into your routine 2x/week. 1. Lunge and twist 2. Low side plank with leg lift and swing 3. Marching glute bridge 4. Quadruped limb raises 5. Quadruped trunk rotation and crunch 6. High plank knee-to-elbow with side knee raise

Lunge and Twist Low Side Plank w/ Leg Lift & Swing

Marching Glute Bridge

High Plank Knee to Elbow w/Side Knee

Raise

Quadrupled Trunk Rotation & Crunch

Quadrupled Limb Raises

Plyometric and Speed training are two training techniques that allow athletes to improve their running performance.

Both are important components of a well-balanced plan to improve not only sport performance, but also job performance and activities of daily living.

Plyometric and speed training are also both

important for injury prevention with runners.

A plyometric movement is a quick, powerful movement consisting of an eccentric muscle action, also known as a countermovement or prestretch, followed by an immediate powerful concentric muscle action.

The main objective of plyometric training for runners is to produce greater power by training the muscles to contract more quickly and forcefully from an actively pre-stretched position.

The stretch-shortening cycle involves both stored elastic energy and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time.

3 Stages:

◦ Running economy is all about using oxygen most efficiently.

◦ Improving running economy can be achieved through optimal muscle recruitment, which can be trained though plyometric exercises.

◦ More stored energy means you can maintain a

given pace using less overall energy.

◦ The better the muscles are at producing force against the ground quickly, the less time you spend on the ground.

◦ Distance runners tend to recruit the aerobic slow-twitch muscle fibers the majority of the time.

◦ When a runner engages in plyometrics, more of the fast-twitch muscle fibers are recruited. This maximizes total muscle recruitment, producing higher force against the ground resulting in faster running.

2 training day per week of plyometric exercises.

Focus on proper form.

3 sets of 10-12 reps. ◦ Squat Jumps

◦ Jumping Lunge

◦ Lateral Jumps

◦ Single-Leg Lateral Hops

◦ 180 Bounds

◦ Single-Leg Bounds

◦ Depth Jump

◦ Box Jumps

Squat Jumps Single-Leg

Lateral Hops Lateral Jumps Jumping Lunge

Box Jumps Depth Jump Single-Leg

Bounds 180 Bounds

The ancient practice of yoga has many benefits.

Yoga can be used as a training technique to improve flexibility, increase body strength, and develop a stronger core.

Lower blood pressure

Improve respiratory function

Reduce stress (emotional and physical)

Promote a state of inner balance

Increase muscle strength.

Improve Flexibility

Many other benefits

When in a yoga pose, the prime movers and opposing muscles are working at the same time.

There are muscles that are lengthening (extending) and shortening (flexing) at the same time.

Effective synergistic work for building strength.

Sun Salutations (Surya Namaskar)

Warrior poses

Slow Flow series

Pose for 8-10 breath cycles

Side Plank Pose (Vasisthasana)

Spinal Balance/Balancing Table (Dandayamna Bharmanasana)

Floor postures that are easily adaptable and used in a series or routine.

Tools to further target the core. Yoga Blocks and Straps.

Definition: The range of motion in a joint or group of joints or the ability to move joints effectively though a complete range of motion.

Three components that affect flexibility: ◦ Muscle elasticity and length.

◦ Joint structure (Heredity).

◦ Nervous system.

When your muscles are flexible, you are less likely to become injured during physical activity.

Recovery from running events is equally important as training, working on flexibility, and building body and core strength.

Proper recovery is important for preventing injury and illness.

After a run it is important to keep moving instead of coming to an abrupt stop. A gradual 10-minute cool-down followed by proper stretching of all major muscle groups is needed to enhance the recovery process.

Foam rolling is an excellent aid in recovery.

This kind of massage helps boost tissue repair, increases mobility, and decreases soreness.

Placing your body weight on the foam roller creates pressure which will break up adhesions and scar tissue.

A foam roller can be used on all major muscle groups.

If you are experiencing muscle soreness, ice the affected area.

10-15 minutes on, 10-15 minutes off.

Using heat immediately following a run is not advised, any type of exercise may cause micro tears in the muscle and heat will only aggravate the area and prolong your recovery.

Rest is one of the most important components of a successful training program.

Runners should plan on sleeping a few extra hours of sleep a night if possible to allow the body to recover.

Lack of sleep will cause your body to produce more cortisol which will interfere with tissue repair. It also effects metabolism which has a direct effect on glucose stores, your fuel source for long events.

UAW/Ford Team Presenters: Ed Aragon Fitness Specialist Exercise Sport Science, B.S. Kinesiology (Masters in progress)

Matt Kishler Fitness Specialist Exercise Science, B.S. ACSM – Certified Personal Trainer

Deb Clarke Site Manager Exercise Science, B.S. Yoga Instructor RYT 200HR ACE – Certified Personal Trainer, Group Exercise Instructor & Health Coach

Team Contributions from:

Nicole Flores Assistant Manager

Athletic Training,B.S.

Health Education,M.S.

Jenn Prong, Fitness Specialist

Exercise Sport Science, B.S.

ACE – Health Coach

Tera Winton, Fitness Specialist

Exercise Sport Science, B.S.

National Strength & Conditioning Association (NSCA), The Essentials of Strength and Conditioning, 4th edition

MARATHON RUNNERS AND THEIR NUTRITION VIEWS, PRACTICES, AND SOURCES OF NUTRITION INFORMATION Lauren Flynn Syracuse University (Thesis)

Runner’s World Magazine

https://www.acefitness.org/education-and-resources/professional/expert-articles/5598/the-impact-of-flexibility-training-on-performance

https://www.trainingpeaks.com/

https://www.runtastic.com/blog/en/top-6-core-exercises-you-should-be-doing-if-youre-a-runner/

https://www.yogajournal.com/poses