Bringing Athleticism to Distance Running

1. Bringing Athleticism to Distance Running

2. 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

3. “Adapt what is useful, reject what is useless, and add what is specifically your own.”

4. 5 Biomotor Abilities • Strength • Speed • Work Capacity (Endurance) • Flexibility • Coordination

5. 5 Biomotor Abilities • Strength • Speed • Work Capacity (Endurance) • Flexibility • Coordination

6. Competition Week

7. Strength • POWER!!! • Power = Force x Velocity • Strength must be understood in terms of power!

10. Myths • Runners will Gain weight.

11. Myths • Runners will Gain weight. Myth • Lifting will have a negative impact!

12. 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

13. 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

14. Squat

15. www.Crossfit.com Exercise and Demos

16. Strength Training Session • 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

17. Max Strength • 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

18. Example • 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

19. 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

20. 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

21. Pull Exercises • Pull ups • Low Rows • High Rows • High Pulls • BB Bent over rows • LatPull down • Supine Rows • Weighted Pull-ups • Supine Ring/TRX rows • DB Bent over rows

22. Elastic Strength • 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

23. Multi Jump Routines • 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

24. Example • BC Blue (2 x thru each Ex. 20 contacts) Rec 30 sec b/t ea. Ex. 2 min b/t sets Speed Skaters Star Jumps Rocket Jumps Tuck Jump 180 Jumps

25. 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

26. General Strength (GS) • Body Weight Exercises • Improves coordination, body control, and active flexibility. • Also improves muscular strength and strength endurance. • Decrease Injuries • Improve Strength • Improve Recovery

27. Example (GS) Work • WATERLOO 2x 10 ea. Exercise Prison Squats V-sits Pushups Back Hypers w/ Twist Rocket Jumps Leg Toss Clapping Push ups Wrestler’s Bridge Iron Crosses Decline Pushups Prone Flex single Leg Hip Extension

28. (GS) Routines • BAATAN Single Leg Squat Seated Alternating Toe Touches Pushups Superman's SL Romanian DL toe Touches Side sit ups Lunge Good Mornings Clapping Push ups Lunge Walk Push Up Toe Walk Prone Flex single Leg Hip Extension • WATERLOO Prison Squats V-sits Pushups Back Hypers w/ Twist Rocket Jumps Leg Toss Clapping Push ups Wrestler’s Bridge Iron Crosses Decline Pushups Prone Flex single Leg Hip Extension • LIBERTY Decline 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

29. Progression of General Strength • 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

30. Competition Week

31. K.I.S.S.

32. 5 Biomotor Abilities • Strength • Speed • Work Capacity (Endurance) • Flexibility • Coordination

33. 5 Biomotor Abilities • Strength • Speed • Work Capacity (Endurance) • Flexibility • Coordination

34. Coordination • Sprinting is a “SKILL” • Requires precise movements at high rates of speed • Strength can limit coordination • Drills? Slow to Fast movements

35. Flexibility • 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)

36. Warm-ups • 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

37. 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 run 30m • 19. Rapid High Knee 10m into a run 30m

38. LSU Warm-up A • *800m with one exercise at each exchange zoneAnkle Bounces Backward run Arm circles Carioca right Carioca left Skip lunges Side shuffle right Side shuffle left • *Hold for 10-15 seconds x 2Back arch Seated oblique stretch (R-L) Seated straddle (M-L-R) Spinal roll (3 rolls then hold back position for 3 counts) Butterfly Pretzel (R-L) Hurdle cradle (R-L) Heel sit Standing calf stretch (Straight & Bent knee) • *Each exercise 10 reps Head rotations Trunk rotations Lead leg pick up (R-L) Trail leg pick up (R-L) Iron Cross Scorpions Inverted scissors Inverted bicycle Inverted crossovers Wide outs • *40m x 2Front side butt kicks High knee (small steps) A skips Fast leg (R-L) 3 x 20m Roll Starts

39. Competition Week

40. 5 Biomotor Abilities • Strength • Speed • Work Capacity (Endurance) • Flexibility • Coordination

41. 5 Biomotor Abilities • Strength • Speed • Work Capacity (Endurance) • Flexibility • Coordination

42. K.I.S.S.

43. “Adapt what is useful, reject what is useless, and add what is specifically your own.”

44. Davis.XC.TF@gmail.com