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Coach Jim Schools
Head Cross Country CoachWyalusing Valley High SchoolSince 1990
Head Track and Field CoachWyalusing Valley High SchoolSince 2008Assistant Coach for the 18 years before that
Broken down into two partsTraining Mid Distance runnersGeneral Strength Training for Mid Distance
Runners
“Everyone know the ingredients, but few know the recipe.”Arthur Lydiard
Practices should beConstructiveProductiveProgressiveFlexibleIn moderation
What is the Main Ingredient in Mid Distance RunningAerobic?Anaerobic?CNS?
The answer may surprise you…
Ingredients for Aerobic DevelopmentEasy MileageRepeat 400sRepeat MilesLong RunsTempo RunsFartlek RunsRepeat 1000s
Ingredients for Aerobic DevelopmentLong RunsTempo RunsFartlek Runs
Training Mid Distance RunnersSince races are not run in a single energy
system, multiple energy systems should be employed during a workout.
In the words of Jack Daniels, “Mixed” workoutsSample workouts
3 x 1 mile @ Threshold + 6-8 x200s at Race pace2 miles @ T + 4x200 @ R + 3x800 @ I6x200 @ R + 2x1000 @ I + 2 x 1 mile @ T (Tues
prior to conference)
Training Mid Distance RunnersTypical Week – Early Season
Sunday – Long run (On their own)Monday – Easy RunTuesday – 3 -4 x 1 mile (Step down)Wednesday – Medium RunThursday – Fartlek Run Friday – Easy RunSaturday – Interval (Sets of 400s) or Rest
Training Mid Distance RunnersTypical Week – Mid Season
Sunday – Long Run (On their own)Monday – Easy Run w/StridersTuesday – Dual MeetWednesday – Medium RunThursday – 3-4 x 1 mile or 6-8 x 1000s
(Threshold Pace)Friday – Easy Run w/StridersSaturday – Invitational or Mix Workout
Training Mid Distance RunnersTypical Week – Late Season
Sunday – Long Run (On their own)Monday – Easy Run w/StridersTuesday – 4x5x200 with declining rest
(60/45/30/15)Wednesday – 3 x 1 mile at Threshold + 6-8 x
200 Thursday – Easy Run w/StridersFriday – Easy Run w/StridersSaturday – Championship Meet
Training Mid Distance RunnersRest = Adaptation = Improvement = Success
= Fun
General Strength for Mid Distance Runners
Before we answer the question why should distance runners work on general strength we should answer the question why we don’t.
TimeEquipmentNot importantLack of knowledgeI don’t like using the weight room.
TimeGeneral strength workouts can be incorporated
into warm and warm down teams. Circuits can be accomplished efficiently and
effectively in 6 to 10 minutes.
EquipmentThe routines that I am going to show you use
minimal amount of equipment. Most of them involve using your body and maybe a med ball.
Not importantThe main focus of general strength routine is
to strengthen your supportive muscles. This has two effects:
First, if you have strong supportive muscles means that you will have a quicker recovery time and be more injury resistant.
Second, it will increase your speed, by increasing your running efficiency.
Lack of KnowledgeThe question is not just what to do, but in what
order to circuits. The general rule of thumb is smaller muscles
to bigger muscles…simple to complicated. I will show you some simple circuits that are
already set up in the correct order. However, even doing a circuit in the wrong
order is better than not doing anything
I don’t like using the weight roomIf your weight is like the one at Wyalusing, the
football players dominate the weight room.These routines are done without using the
weight room. They can be done at the track, park, home, or where ever you are.
Warm Up Routine Lunge Matrix
Circuit Routines Circuit 6 6 min Abs Tyler Spencer Planks Pedestal Med Ball Med Ball 200s Flannagan Big 7
Cool DownMyrtlHurdle Mobility
Five Exercises…A little over 2 minutes to complete
ExercisesFront LungeFront Lunge w/twistSide LungeSide/Back LungeBack Lunge
Circuit RoutinesCircuit 66 min AbsTyler Spencer
PlanksPedestalMed BallMed Ball 200sFlannagan
MyrtlHurdle Mobility
Referenceshttp://inside.nike.com/blogs/nikerunning_trai
ning-en_US/2009/06/23/coach-jays-general-strength-videos
www.coachjayjohnson.com www.wyalusingrams.com/track