Simple Strength Training
for HS Distance Runners
Jay Johnson
coachjayjohnson @ Gmail.com
www. coachjayjohnson .com
You don’t need to take any notes as
all of the material I’m about to
present is on the internet right now
Jay Johnson
coac...
Some Clinic
Presentations Stink
Some Clinic
Presentations Stink
    Presenter doesn’t give you anything that you
✴
    can implement into your program
   ...
Some Clinic
Presentations Stink
    Presenter doesn’t give you anything that you
✴
    can implement into your program
   ...
We only have 45 min
    I’m not going to go into any science, especially
✴
    regarding the endocrine system (i.e. hormon...
We only have 45 min
    I will explain the natural, logical progression
✴
    underlying this type of work

    I will giv...
We only have 45 min
All of this
information is on the
internet right now
If kids do this work
they will run faster
Wouldn’t you love
to do the following
for your athletes:
  Decrease the chance of injury
✴

✴ Improve recovery

✴ Improve ...
If a pill could do this,
would you prescribe
it to your athletes?
  Decrease the chance of injury
✴

✴ Improve recovery

✴...
This presentation is
simply about giving
athletes those
benefits...

Simple
The problem with the pill
analogy is that our society
is constantly
questioning
and wondering
who is clean
and
who is not....
yet the irony is that the
General Strength
exercises I’ll share
with you today
do up-regulate
HGH and
Testosterone...
and that’s the primary
reason General Strength
has such an impact
Do I condone
drug use?
NO, NO, NO
I’m going to show you simple
exercises you can do at the track
with your team, all year long
      You can do this with 2 ...
“the Next
Logical Step”
- Mark Wetmore



                 ...but what about
                 the weight room?
“the Next
Logical Step”
- Mark Wetmore

Is the weight room really the
next logical step for your athletes
to improve as di...
“Train
Movements,
not
Muscles”
 - Vern Gambetta

Simple Principle #1
Lunge Matrix Warm-Up (LM)
    You work in all three planes of motion
✴


    The more you run, the more you tend to be
✴
 ...
Lunge Matrix Warm-Up (LM)
    You’ll be sore following the first 3-4 times
✴
    following the warm-up

    After 7-10 day...
Lateral Lunge Warm-Up (LL)
    More challenging than LM, so use it following
✴
    workouts for 1-2 weeks before using it ...
General
Strength
has
historically
focused on the
Anterior Chain

Simple Principle #2
General
Strength
for running
should
be highly
focused on the
Posterior Chain
Simple Principle #2
“Simple ain’t
Easy”
- Thelonius Monk



Simple Principle #3
“If you can
do more,
then you
can do
more”
Simple Principle #4
General to Specific
...and a few kids are
ready for specific, so
JUST DO IT.
Simple Principle #5
These people are wired to deal
with lactate, so don’t treat them
like Leadville 100 runners
RunningDVDs.com
Coupon Code for
$5 off is “CHSCA”

Questions
Upcoming SlideShare
Loading in...5
×

General Strength for HS Distance Runners

38,393

Published on

One of two presentation by Coach Jay Johnson at the 2009 Colorado High School Coaches Association clinic. All videos available at www.coachjayjohnson.com

Published in: Sports
1 Comment
3 Likes
Statistics
Notes
  • Fioricet is often prescribed for tension headaches caused by contractions of the muscles in the neck and shoulder area. Buy now from http://www.fioricetsupply.com and make a deal for you.
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
No Downloads
Views
Total Views
38,393
On Slideshare
0
From Embeds
0
Number of Embeds
8
Actions
Shares
0
Downloads
150
Comments
1
Likes
3
Embeds 0
No embeds

No notes for slide

General Strength for HS Distance Runners

  1. 1. Simple Strength Training for HS Distance Runners Jay Johnson coachjayjohnson @ Gmail.com www. coachjayjohnson .com
  2. 2. You don’t need to take any notes as all of the material I’m about to present is on the internet right now Jay Johnson coachjayjohnson @ Gmail.com www. coachjayjohnson .com
  3. 3. Some Clinic Presentations Stink
  4. 4. Some Clinic Presentations Stink Presenter doesn’t give you anything that you ✴ can implement into your program Presenter gives bland, generic, evasive answers ✴ to get out of telling you what they actually do They try to squeeze their entire training ✴ program into a 45 minute presentation Their slides don’t match their handouts ✴
  5. 5. Some Clinic Presentations Stink Presenter doesn’t give you anything that you ✴ can implement into your program Presenter gives gland, generic, evasive answers ✴ to get out of telling you what they actually do They try to squeeze their entire training ✴ program into a 45 minute presentation Their slides don’t match their handouts ✴
  6. 6. We only have 45 min I’m not going to go into any science, especially ✴ regarding the endocrine system (i.e. hormones) I’m not going to give you examples of fast ✴ people who do General Strength daily (i.e. Alan Webb, Shalane Flanagan, Kara Goucher) You can watch every exercise I refer to on your ✴ computer when you get home You are ALWAYS welcome to come watch any ✴ practice I conduct if you are really interested
  7. 7. We only have 45 min I will explain the natural, logical progression ✴ underlying this type of work I will give you a 13 week training plan that will ✴ take you and the athletes through the outdoor season, ending with the State Track Meet I will show a handful of key videos and walk ✴ you through the important details, teaching you what to look for when you assign this work to your athletes
  8. 8. We only have 45 min All of this information is on the internet right now If kids do this work they will run faster
  9. 9. Wouldn’t you love to do the following for your athletes: Decrease the chance of injury ✴ ✴ Improve recovery ✴ Improve Running Economy ✴ Allow them safely to train harder ✴ Allow them to safely run more miles
  10. 10. If a pill could do this, would you prescribe it to your athletes? Decrease the chance of injury ✴ ✴ Improve recovery ✴ Improve Running Economy ✴ Allow them safely to train harder ✴ Allow them to safely run more miles
  11. 11. This presentation is simply about giving athletes those benefits... Simple
  12. 12. The problem with the pill analogy is that our society is constantly questioning and wondering who is clean and who is not...
  13. 13. yet the irony is that the General Strength exercises I’ll share with you today do up-regulate HGH and Testosterone...
  14. 14. and that’s the primary reason General Strength has such an impact Do I condone drug use? NO, NO, NO
  15. 15. I’m going to show you simple exercises you can do at the track with your team, all year long You can do this with 2 kids or 20 kids or ✴ 100 kids, males and females You don’t need any equipment to do great ✴ General Strength work that is challenging When we do add equipment let’s simply ✴ use equipment that is already at the track ...but what about Simple the weight room?
  16. 16. “the Next Logical Step” - Mark Wetmore ...but what about the weight room?
  17. 17. “the Next Logical Step” - Mark Wetmore Is the weight room really the next logical step for your athletes to improve as distance runners?
  18. 18. “Train Movements, not Muscles” - Vern Gambetta Simple Principle #1
  19. 19. Lunge Matrix Warm-Up (LM) You work in all three planes of motion ✴ The more you run, the more you tend to be ✴ good in one plane of motion (sagital plane) You can watch every exercise I refer to on ✴ your computer when you get home Simple Principle #1
  20. 20. Lunge Matrix Warm-Up (LM) You’ll be sore following the first 3-4 times ✴ following the warm-up After 7-10 days, no soreness; after 3-4 weeks ✴ you don’t “feel right” without doing it If you want to learn more about this approach ✴ to human movement, go to one of Gary Gray’s seminars...I hope to go to one soon myself Simple Principle #1
  21. 21. Lateral Lunge Warm-Up (LL) More challenging than LM, so use it following ✴ workouts for 1-2 weeks before using it as a warm-up After 7-10 days, no soreness ✴ This is assigned daily as part of the Warm-up ✴ LM and LL take less than 5 min ✴ Simple Principle #1
  22. 22. General Strength has historically focused on the Anterior Chain Simple Principle #2
  23. 23. General Strength for running should be highly focused on the Posterior Chain Simple Principle #2
  24. 24. “Simple ain’t Easy” - Thelonius Monk Simple Principle #3
  25. 25. “If you can do more, then you can do more” Simple Principle #4
  26. 26. General to Specific ...and a few kids are ready for specific, so JUST DO IT. Simple Principle #5
  27. 27. These people are wired to deal with lactate, so don’t treat them like Leadville 100 runners
  28. 28. RunningDVDs.com Coupon Code for $5 off is “CHSCA” Questions
  1. A particular slide catching your eye?

    Clipping is a handy way to collect important slides you want to go back to later.

×