I also try to introduce exercises that help to develop and improve the athlete's technique, stride length and stride frequency. Circuit Training plays a big role during this phase, we do this not only to help increase that athletes fitness level, but also to help develop the proper sprint mechanics that are so vital at the end of the race.
Training Phase Our emphasis here is again on developing speed and conditioning the body and the mind to hold that speed. The thing that I try to stress to my athletes is that we are preparing for our championships season, that we are working towards weekly progress and building towards an explosion at the Conference and National Meets. Each drill is done for 30 meters, times on each leg with around seconds rest in-between. Plyometrics and bounds are also done during the first workout.
Usually I do these on the opposite days of sprint drills; sometimes when I'm feeling really good I include everything together. That's the name of the game in the meters.
People with bad shins or ankles may have a hard time doing some of these exercises so be careful! I personally had shin splints for a number of years and I know how excruciating they can be. The following is the list of plyo's and bounds that I'm currently doing:. After the first session it's important to do a good cool down. I spend minutes stretching out and even doing some of the same things used in my warm-up.
I personally like to go through a quick and light lunge series to really stretch everything out. Also be sure and ice any nagging injuries, and consume some protein within a few minutes of your workout. These things are very important in staying healthy and replenishing your body.
The second workout of the day is where the greater part of my general conditioning is done. Like I said, this is the pre-season and what I'm doing is getting into shape to really get into shape. Even though the workouts at this time are not that ballistic, it's important to get another quality warm-up in.
And of course a good cool down with a lot of stretching after the workout. Throughout the weeks to come, the workouts change, but the general principle is the same. Workout atmosphere depends on where you are in the World. The great thing about San Diego is that it's almost always perfect weather here. I do the majority of the work barefoot in grass or sand! This helps build my feet and ankle strength. The following is an outline of my workouts performed throughout the week:.
Monday: Flying 30's barefooted in the grass, 3 sets of At this point in time, these aren't that fast, mainly working on form and technique learned from the first session.
After the 30's, take a minute rest and then I perform "Power Hills. The hill I use is close to meters, be creative and use what's available to you. Typically I wait around minutes in-between each one. Have fun! Tuesday : No running done today, but after the workout you'll wish you wouldn't have found this article. Again, warm-up enough to where you're getting a good sweat, even though you're not running you're about to put your body through some pain.
The first thing you'll do is standing-in-place-running-arm swings. Sound simple enough? I thought so! You will perform these with dumbbells, anywhere from 5lbs to 25lbs depending on gender and strength DON'T cheat yourself. I use 20lbs and it's not easy! I do this 10 times, 60 seconds on with 60 seconds off. The first seconds is at a brisk pace, the last seconds is all out sprinting of the arms. Be sure to pump your arms without recruiting all of your major muscles, try staying up tall using good technique.
Make sure you get FULL range of motion. The final exercise is what we call "Bulgarian Dips. Each leg is used twice, for a series of 2-minute holds and gradual movements This exercise is somewhat difficult to explain, but I'll do my best! Using the single leg squat positions have your back foot on a chair, and your front foot extended out in front of you.
At 1 minute, begin slowly rising for 30 seconds until you're half way up, hold for 15 seconds, then spend the final 15 seconds finishing until your front leg is locked out and you're standing again.
Now do that to each leg twice, never taking more than 2 minutes rest in-between each set. Thursday : Today I attack the cardio system with a great aerobic workout. Again, perform a good warm-up; make sure everything is working and loose. The workout won't take that long but it's going to definitely wear you out.
It's simple; find sand, whether it's on a beach or your local long jump pit. Make sure the sand you use isn't packed and hard. The deeper and softer the better. So, start at something slower, like a half-marathon mph pace, then bump it up about. This workout is about turning your brain off, you could even call it a meditation style run.
This is what makes tread running beneficial. United States. Type keyword s to search. Click here to join for access to more workouts.
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