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 Mon Tues Wed Thurs Friday Saturday Sunday WU Jog
Warm up
6x 10 sec hill sprint
Com. Rec
20 min run
WU Jog
Tempo run
CD jog
Easy run
Prog.
Intervals
(Aerobic
Power)
Easy Run
CC Meet

7. Strength POWER!!! Strength must be understood in terms of 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.
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 Reps Recovery Intensity 2-4 2-6 b/t sets 3 mins
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
Lat Pull 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 Reps / Sets Recovery
Ex. Tuck Jumps, Squat jumps, Lunge jumps…
Reps / Sets
8-20 contacts per exercise
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) Speed Skaters
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 White SL Hops and holds for 5 count eccentric
BC Blue
Speed Skaters
Star Jumps
Rocket Jumps
Tuck Jump
180 Jumps
BC Gold
SL Butt kicks
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
Back Hypers w/ Twist
Rocket Jumps
Leg Toss
Wrestler’s Bridge
Iron Crosses
Decline Pushups
LIBERTY
Decline Pushups Prisoner squats- arms overhead V-sits Rocket jumps Back hyper extensions with twist L-overs Crunch sit ups Reverse pushups Single leg step ups with dumbbell w/ thigh raise
BIG HORN
Rocket Jumps Sing leg Calve raises Back hyper extension Crunches with twist Pushups with clap Side ups Leg toss Pogo jumps V-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 Mon Tues Wed Thurs Friday Saturday Sunday
(AM) Lifting/
Plyo
Warm up
6x 10 sec hill sprint
Com. Rec
20 min run
WU Jog
Tempo run
CD jog
Easy run
(GS) 1x10
(AM)
Lifting/
Prog.
Intervals
(Aerobic
Power)
Easy Run
(GS)
1x10
CC Meet

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 min
2. Skip m
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 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 zone Ankle Bounces Backward run Arm circles Carioca right Carioca left Skip lunges Side shuffle right Side shuffle left
*Hold for seconds x 2 Back 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 2 Front side butt kicks High knee (small steps) A skips Fast leg (R-L) 3 x 20m Roll Starts 

39. Competition Week Mon Tues Wed Thurs Friday Saturday Sunday
(AM) Lifting/
Plyo
Dyn WU 6x 10 sec hill sprint
Com. Rec
20 min run
WU Jog
Dyn WU
Tempo run
CD jog
Easy run
(GS)
1x10
(AM)
Lifting/
Prog.
Intervals
(Aerobic
Power)
Easy Run
CC Meet

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.”