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Carrie Lane, Director of Sport PerformancePeak Energy Performance Therapy
Skill re-enforcement
“Neural” day
“General” day
Recovery/ Adaptation
RUNNING ECONOMY
VERTICAL FORCE PRODUCTION
COORDINATION POSTURECOUPLING
TIMEBALANCE/MOBILITY
RUNNING ECONOMY
VERTICAL FORCE PRODUCTION
COORDINATION POSTURECOUPLING
TIMEBALANCE/MOBILITY
Learning force production skills requires:
1. Element of ballistic firing patterns to elicit more specific “brain- to- muscle” training
2. Positions specific to running
3. Rate of firing pattern should complement and contrast the rate of firing used when running.
PostureBalance/ Variety
CoordinationCoupling
timeForce
Production
When teaching force production skills:
Vertical force
production
Coordination
Change of direction
Posture
Balance/ Variety.
When teaching force production skills:
Vertical force production
Posture
Coupling time
Coordination
Vertical force Production
Posture
Coupling time
Coordination
Coaching Cue Progression:1. Stiff limbs. NO MUSHY LANDINGS!
2. Long-Short-Long OR Drop and Drive
3. Apply force vertically regardless of direction of movement
Coaching Cue Progression:1. Apply force into ball2. long-short-long3. Fast change of direction4. Apply force into the ground
Key: Choose the right weight!
Coaching Cue Progression:1. long-short-long2. Fast change of direction3. Apply force into the ground4. PUNCH! DROP!
DBPART VS WHOLEVARIETY- UNILATERAL VS BILATERAL
Coaching Cue Progression:1. Posture2. Posture3. Posture
STATIC LIFTS = AMAZING CORE EXERCISES
Skill re-enforcement
“Neuro” day
“General” day
Recovery/ Adaptation
Physio hit
Move with intent
Common Theme
EFFECTIVE CIRCUIT
Strength training for physiological gains starts here: What makes an effective circuit?
Coaching Cue Progression:1. Move with intent2. No wasted movement3. High power output
Keep circuits shortDisciplined with work: rest ratiosMild lactate levels growth hormone release
Strength training for physiological gains starts here: General strength circuits
Physio hit
Move with intent
Common Theme
EFFECTIVE CIRCUIT
CIRCUITS GENERAL STRENGTH AND CORE STABILITY CORE STABILITY BODYBUILDING MEDICINE BALL JUMPS MULTI THROWS
METABOLIC CIRCUIT 1 MAKALU (Calisthenics) MERU (Core Stability) MOUNT BLANC RAINIER(Calisthenics) COTAPAXI KILIMANJARO
1 Side shuffle R 50m 1 Prisoner squat 1 Elbow Hip dip R 1 Standing dumbbell press 1 L-over 1 Shock jumps 1 Forward UH
2 Bodyweight squat 10 reps 2 Decline Pushups (ft on bleacher) 2 Elbow Hip dip L 2 Bulgarian squat R 2 Backward lunge-return 2 Skiers with pause 2 Forward scoop R
3 Side shuffle L 50m 3 V-ups 3 Prone Trail leg R 3 Bulgarian squat L 3 V-ups alt R-L 3 SL fwd/bkwd w/ pause 3 Forward scoop L
4 Supermans 10 reps 4 Xover/Lateral Lunges 4 Prone Trail leg L 4 Dumbbell row R 4 Seated taps 4 Skaters 4 Backward OH
5 Float-float-sting R 50m 5 Tricep Dips (on bleacher) 5 Hand Side Plank Abduction R leg 5 Dumbbell row L 5 Russian twists 5 Lateral line hops
6 Backward lunge-return 5 ea 6 Yogis/Kneeling tip backs 6 Hand Side Plank Abduction L leg 6 Standing side crunch R 6 Seated tricep extension 6 SL hops to R and L
7 Float-float-sting L 50m 7 Alternating Lunge-Return 7 My hammy fans 7 Standing side crunch L 7 Standing Fig 8 pass R 7 DL 3-way hops
8 Crab position hip lifts 10 reps 8 Incline Pushups (Hands on bleacher) 8 Fire hydrant R 8 Weighted back hyper 8 Standing Fig 8 pass L 8 DL X hops
9 REST 60-90" 9 Supine R/L heel taps 9 Fire hydrant L 9 Plate pull-over 9 Split jumps MB OH or chest 9 Fwd/bkwd line hops
10 Backward run 50m 10 Mountain climbers 10 Hand Side Plank Adduction R leg 10 Weighted sit ups with feet anchored10 Squat to press
11 Pushups 10 reps 11 Hand Side Plank Adduction L leg 11 Kneeling bow flat back
12 Window washers R 50m ANNAPURNA (Specialized Calisthenics) 12 Supine plank marching alt R-L MATTERHORN 12 Rotational slamdowns R ACONCAGUA
13 Lunge with OH reach 5 ea 1 Supermans 1 Lat pull down 13 Rotational slamdowns L 1 Speed skaters with pause
14 Window washers L 50m 2 Kneeling bows w/ rounded back NUPTSE (Bar and Wall) 2 Hamstring curl 2 Skiers with pause
15 Elbow ups 5 ea 3 Supine hip lifts 1 Bar hangs 3 Hanging knee ups FORAKER(Calisthenics) 3 Rocket jumps with pause
16 REST 60-90" 4 Supermans alt limbs 2 Wall sits 4 DB or BB upright row 1 Standing oblique OH 4 SL rotational jump R leg to R
REPEAT X 1 5 Glute bridge 3 Hanging knee ups 5 Leg extension 2 Supine toe touches 5 SL rotational jump R leg to L
6 Supine toe touch alt R-L 4 SL wall sit R 6 Weighted back hyper with twist R-L 3 Kneeling oblique OH 6 SL rotational jump L leg to R
7 Squirms 5 SL wall sit L 7 Tricep extension 4 Seated roll to hip hike 7 SL rotational jump L leg to L
8 Prone crunch alt shoulder 6 Hanging knee ups rotate R 8 Windmills 5 Stationary Cossack R 8 X-hops fwd/bkwd
9 Straight leg glute bridge R 7 Hanging knee ups rotate L 9 Single leg RDL R 6 Stationary Cossack L 9 Split jumps
10 Straight leg glute bridge L 8 Wall marches 10 Single leg RDL L 7 Supine rotational reach 10 DL line hops
11 Supine scissors 9 Rotational step ups R 8 Supermans
10 Rotational step ups L 9 Glute bridge (feet on ball)
AMA DABLAM (Calisthenics) 10 Supine knee rolls
1 Split squat R (no DB) CHO OYU (Core Stability)
2 Split squat L (no DB) 1 Side plank leg raise R
3 Reverse crunch 2 Side plank leg raise L
4 Suitcases 3 Side plank with abduction R
5 SL crab position hip lift R 4 Side plank with abduction L
6 SL crab position hip lift L 5 Prone plank alternate knee-to-elbow
7 Mountain climbers wide 6 SL glute bridge with hip rotation R
8 Supermans 7 SL glute bridge with hip rotation L
9 Clap pushups 8 Side plank with adduction R
10 V-ups 9 Side plank with adduction L
10 Prone plank with leg raise R
11 Prone plank with leg raise L
Sprint drills Posture Limb stiffness (advanced)Vert force developmentGen strength, balance, coordination
Hurdle mobility Posture Limb stiffness (advanced)Vert force developmentGen strength, balance, coordination
What is the warmup and cooldown?
Opportunity for light training of key speed/power concepts
Short intervals or speed developmentNEUROMUSCULAR
LIFTINGMulti-jumpsMulti throwsOlympic and/or static lifts
What is the workout today?
Match the running and strength themes
Long intervals or thresholdNEUROMUSCULAR or RECOVERY
LIFTINGMulti-jumpsMulti throwsOlympic and/or static liftsCircuits- Weights, BW, MB, Core
Recovery runRECOVERY LIFTING
Circuits- BW, MB, CoreCircuits- weight room (BB)
The weight room is too small for my
team
Troubleshoot
Theme matching is most important
We don’t have access to our weight room
We have to lift on the same days each
week
We have a separate strength coach
We have to lift in the mornings
Skill re-enforcementRecovery/
Adaptation
Running Economy
Force Production
Hormone Response
Glycogen Depletion
• Kraemer, W. Influence of endocrine system on resistance training. National Strength and Conditioning Assn J, 1992. 14:2, pp 47-54.
• Mann R, Sprague P. A Kinetic Analysis of the Ground Leg During Sprinting, Research Quarterly for Exercise and Sport. 1980. 51;2, pp 334-348.
• Marian 2016. Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads, J of Sp Sci and Med. 2016, 15, 492-500.
• Myers, T. Anatomy Trains. Churchill Livingstone. 3e
• Sale D. Neural adaptation to resistance training. Med Sci Sports Exerc. 1988. 20 pp s135-145. 1988.
• Weyand P, et al. Faster top running speeds are achieved with greater ground forces, not rapid leg movement. J Appl Physiology. 2000. 89, pp 1991-99.
• Weyand P, et al. Biological limits to running speed are imposed from the ground up. J ApplPhysiology. 2010. 108, pp 950-961.
Copyright:All materials contained in this presentation are the property of Carrie Lane. They are intended for your private, educational use only. Posting, publishing, duplicating, broadcasting, distributing, or using these materials in any other way is strictly prohibited.
