bringing athleticism to distance running
DESCRIPTION
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. - PowerPoint PPT PresentationTRANSCRIPT
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
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
Runners will Gain weight. Myth
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
Runners will Gain weight. Myth
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
Squat
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
Mon Tues Wed Thurs Friday Saturday
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
Work Capacity (Endurance)
Flexibility
Coordination
5 Biomotor Abilities
Strength
Speed
Work Capacity (Endurance)
Flexibility
Coordination
5 Biomotor Abilities
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
Mon Tues Wed Thurs Friday Saturday
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
Work Capacity (Endurance)
Flexibility
Coordination
5 Biomotor Abilities
Strength
Speed
Work Capacity (Endurance)
Flexibility
Coordination
5 Biomotor Abilities
K.I.S.S.
“Adapt what is useful, reject what is useless, and add what is specifically
your own.”