Developing each the different energy systems to perform efficiently is the key to building better athletes. In this post I discussed how to address the different energy systems in the weight room. What follows will will be a series of posts that address energy system training on the track for long sprinters, i.e. 400, 600, and even maybe some 800m runners. All running workouts are not created equal. The demands of acceleration are different the demands of speed and are different than the demands of endurance. As a result, I think of these three general categories when designing a running workout.
Within these three general categories, each can be broken down further into subcategories. Conditioning long sprinters will the focus of this post.
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I came across the below clip today and was dumbfounded. Come on, "How many hours a day do you workout?" This is a stupid question. Do you really think the answer to this question means anything? It's not about how much. More isn't better. Sure it takes a lot of time to get good at something, but for some reason we think that just because we've put in the time should be rewarded. Thankfully, Jason Khalipa (starting at 1:10) had an intelligent answer to such a stupid question. Now that you have stopped working out, have a good understanding energy systems, and muscle types, it's time to train for your event. While it is the case that your genetics predisposes you to a certain ratio of fast twitch to slow twitch, you can alter this ratio to maximize performance the performance of your muscles. The key is targeting the type IIa fibers. Foam rolling is a great way to begin a training session, end a training session, or simply do while watching TV. In the clip below Mike Boyle of MBSC takes you through a great foam rolling sequence. For those of us that loose count of how many times we've gone over a particular area, I've included a timer from Intervaltimer.com. One of the advantages that track and field has over other sports is that our events are standardized. As a result, you can reliably compare your times, distances, and heights to others (or your past self) in the same events at different times of the year or different places. Often I get asked, How fast is fast? I have attempted to answer this question in terms of our league. While studying the last 10-15 years of Interschols results, trends started to emerge. Ranges for what times and distances made finals and what placed became clear. Here are the results of my research. Here is a link to your in-season strength program. In-season and off-season strength training programs should be different. Our in season strength program focuses on sport specific skills while the off season program is designed to address more general areas of strength and fitness. The key features of our in season strength program are...
Everyone knows my feeling on working out. (Stop Working Out!) Now that we have that out of the way, it's time to start training. Much of the old mind set is wrapped around the idea that you have to build a base before training. Today's coaches, backed by science, are more specific. The idea of a base is too vague and doesn't address the that you are training, not working out. To be efficient, purposeful, direct, and serious about your training, you need to ask the question, Build a base of what? When I use the term "work capacity" I'm talking about a measure of how much volume you can handle. One of the purposes of preseason training is to improve your work capacity. Bodyweight circuits are an excellent and proven method of improving work capacity. Here is a foolproof method you can use to create your own bodyweight circuits using the brilliant Periodic Table of Bodyweight Exercises. While we are all training to get ready for the spring season, we are not all at the same place. Below are four key points for you to keep in mind. This document will describe each of these points and suggest a training plan to help you transition to spring track and field. Key Points:
"90% of all missed lifts are attributed t the feet," according to Coach Mike Burgener of Mike's Gym. Given the importance of foot work in in the olympic lifts I was motivated to research what constitutes the proper stance and footwork in the olympic lifts. Not surprisingl, there doesn't' seem to be a consensus among coaches and athletes, but two trends did emerge. One school of thought comes from Greg Everett of Catalyst Athletic and the author of Olympic Weightlifting. The other comes from Kelly Starrett of Mobility WOD and author of Becoming a Supple Leopard. Here is my interpretation of their stance... |
AuthorFormer mathematics teacher and track & field coach at Phillips Academy in Andover, MA. Categories
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