Level 3 Distance Presentation

1. Level 3 Distance Presentation Cross Training: Other Modalities and there benefits in training programs Jason Reindl – BSc. Kin, CFC, NCCP – 880-1852 – jason.reindl@usask.ca

2. Outlooks on training: • 1st: Training needs to mimic competition in order to achieve the most gains • 2nd: Training needs to start with a basic foundation and develop into a competitive state. • Questions occur during times of injury or situations that are out of ‘your’ (coaches) control.

3. Specificity Training effects are specific to the type of training stimulus used in the workouts. This means specific to the energy system, specific to the muscle group, and specific to the range of motion involved. What you train for is what you get! Following slides are adjusted to middle distance/distance events

4. Strength Training • Used to strengthen the muscles, tendons, ligaments, and connective tissues of the body. • Focus is on injury prevention, developing the whole body, and altering the program to avoid stagnation. • Examples of exercises: • Seated row, ham curls, squats, reverse leg press, calf raises, bench press (more lower than upper). • Focus on lower body (legs) in the distance events compared to upper body in the speed/power events. • Weighted should swings (running arms with hand weights) can benefit the shoulders, chest, and core strength development. • Do 3-4 sets with 15-30 reps (extremes of 50+ reps or times of 1-2 minutes) or more with low rest (30 seconds to 1 minute). Try to develop an endurance type feel to elicit a fatigue affect. • Touches on aspects of both energy system and specificity of competition. • Aspects of core development should also looked at in the gym (free weights vs. machines).

5. Core Strength • Basis of all movement be it successful or not comes from the core. • Why train the core? Avoiding injury, improving performance, and increasing body awareness • Develop: • Using general abs (crunches, sit ups, v-sits, leg lowers, side twists, etc). • Using medicine balls, weighted objects, & putting increased emphasis on the core during common activities (warm up drills - mach's, skipping, Karaoke/Carioca, etc). • Focus on controlling the core and making sure the all movement comes from a stable core.

6. Plyometrics • The stretch – contract training method that allows the muscle to contract more rapidly and forcefully. • Why: develop greater force through motor unit recruitment, injury prevention, and strengthening connective tissue (tendon/ligament • *Note: Age, ability level, strength, and development must be accounted for before undertaking any plyometric exercises. • ex. ability to squat 2x athletes body weight should be achieved before high intensity depth jumps • Low intensity: hopping (TJ), bounding, skipping, jumping, hopping (toe), medicine ball, lateral movement jumps. • High intensity: box/depth jumps (jump down ward from a box and then react as quickly as possible either jumping up, out, bounding out), weighted jump squats, weighted depth jumps.

7. Alternate Modalities of Exercise • Biking, swimming/pool, treadmill and recently elliptical machines allows for alternate forms of training. • Used for aerobic/cardio vascular benefits, localized muscle development and training, energy system development. • Beneficial in times of injury (stress fracture). Ability to do work, while still facilitating rehabilitation from injury. • Still need to return to running (specificity) as soon as health dictates.

8. Biking • Used for aerobic and other energy system need development • Keeping off the feet • Still maintaining a leg workout • Strength development from localized work of quad muscles. • Training can mimic a LSD, Interval, or fartlek training sessions.

9. Swimming/Pool Workouts • Water Running • Enhancing technique, range of motion, and strength in the extreme ranges of motion. • Aerobic benefits as well (similar to mach's done for 30, 45, 60+ seconds) • Swimming • Enhancements of the aerobic system, strength gains from low level resistance • Proportion of resistance suits tendon and extreme range of motion development.

10. Treadmill • Biomechanically the same as running on the street, road, etc. • Allows for a constant training location when the weather is not cooperating. • Instead of doing a LSD on ice, rain, and through snow – run on treadmill • Safer and reduces injuries – since stress fractures and tendonitis come from overuse and augmented loading patterns it can reduce the risk of injury.

11. Elliptical • Aerobic Development • Low impact • Training can mimic a long slow distance run while being low impact on the joints (hips, knees, ankles). • *Note: High level of intensity is not recommend due to the pivot of the machine and connection of the arms and legs for safety concerns.

12. Conclusion • All training ideas mentioned are merely guidelines and recommendations. • Personal coaching ideas and planning need to be implemented on an individual basis to all athletes. • All forms of training can be implemented to personal periodization planning with an open mind and a little imagination.