Lungs with legs

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Lungs with Legs is a presentation I gave at the 2013 Colorado Track Coaches Clinic. The premise is that we need to focus on the Five Bio-Motor abilities when we design training.

Lungs with Legs is a presentation I gave at the 2013 Colorado Track Coaches Clinic. The premise is that we need to focus on the Five Bio-Motor abilities when we design training.

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  • 1. Training Athletes vs. “Lungs with Legs” Jay Johnson coachjayjohnson @ Gmail.com www. coachjayjohnson .comFriday, February 1, 13
  • 2. Training Athletes vs. “Lungs with Legs”Friday, February 1, 13
  • 3. Ancillary simply means “providing support for the primary activities”Friday, February 1, 13
  • 4. Ancillary work for distance training should simple allow athletes to run more miles or run with greater intensity.Friday, February 1, 13
  • 5. USATF Coaching Education identifies Five Bio-Motor abilities:Friday, February 1, 13
  • 6. USATF Coaching Education identifies Five Bio-Motor abilities: 1. SpeedFriday, February 1, 13
  • 7. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed 2. StrengthFriday, February 1, 13
  • 8. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed 2. Strength 3. StaminaFriday, February 1, 13
  • 9. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed 2. Strength 3. Stamina 4. SupplenessFriday, February 1, 13
  • 10. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed 2. Strength 3. Stamina 4. Suppleness 5. SkillFriday, February 1, 13
  • 11. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed Obviously we 2. Strength need to focus on 3. Stamina stamina...but 4. Suppleness often that’s all we 5. Skill focus on.Friday, February 1, 13
  • 12. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed 2. Strength 3. Stamina 4. Suppleness 5. SkillFriday, February 1, 13
  • 13. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed Some programs have a 2. Strength solid focus on strength 3. Stamina and speed and that’s 4. Suppleness fantastic! 5. SkillFriday, February 1, 13
  • 14. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed Some programs have a 2. Strength solid focus on strength 3. Stamina and speed and that’s 4. Suppleness fantastic! 5. Skill Remember: Strength begets SpeedFriday, February 1, 13
  • 15. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed 2. Strength 3. Stamina 4. Suppleness 5. SkillFriday, February 1, 13
  • 16. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed ...but skill and 2. Strength suppleness are either 3. Stamina not present in programs 4. Suppleness or get lost in the 5. Skill training design.Friday, February 1, 13
  • 17. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed Let’s get all five S’s 2. Strength infused into our 3. Stamina training design so that 4. Suppleness we can help athletes 5. Skill reach their potential.Friday, February 1, 13
  • 18. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed ...and we need to 2. Strength design a program that 3. Stamina addresses the five S’s with each of the 4. Suppleness following: session, 5. Skill microcycle, mesocycle, macrocycle.Friday, February 1, 13
  • 19. USATF Coaching Education identifies Five Bio-Motor abilities: 1. Speed “We have to stop 2. Strength treating them as 3. Stamina lungs with legs” 4. Suppleness 5. Skill - Mike Smith Kansas StateFriday, February 1, 13
  • 20. SupplenessFriday, February 1, 13
  • 21. Suppleness Let’s look at both the muscles and the fascia. We know that tight muscles are bad, but tight fascia (aka fascial lines) are also a cause of injury.Friday, February 1, 13
  • 22. Suppleness Let’s look at both the muscles and the fascia. We know that tight muscles are bad, but tight fascia (aka fascial lines) are also a cause of injury. “Do as I say, not as I do.”Friday, February 1, 13
  • 23. Suppleness - AIFFriday, February 1, 13
  • 24. Suppleness - AIFFriday, February 1, 13
  • 25. Suppleness - Backyard RoutineFriday, February 1, 13
  • 26. Suppleness - Backyard RoutineFriday, February 1, 13
  • 27. SupplenessFriday, February 1, 13
  • 28. Suppleness The biggest change in my coaching the last couple of years is the emphasis on Active Isolated Flexibility (AIF)Friday, February 1, 13
  • 29. Suppleness The biggest change in my coaching the last couple of years is the emphasis on Active Isolated Flexibility (AIF) AIF: At least daily and sometimes more than once per day.Friday, February 1, 13
  • 30. SkillFriday, February 1, 13
  • 31. SkillFriday, February 1, 13
  • 32. SkillFriday, February 1, 13
  • 33. Skill • Look for good posture when they’re running race pace.Friday, February 1, 13
  • 34. Skill • Look for good posture when they’re running race pace. • Balance work is really important as you’re either in the air or on one foot when you’re running.Friday, February 1, 13
  • 35. Skill - Backwards LungesFriday, February 1, 13
  • 36. Skill - Backwards LungesFriday, February 1, 13
  • 37. StrengthFriday, February 1, 13
  • 38. Strength • Eight Week General Strength Progression is tested and effective.Friday, February 1, 13
  • 39. Strength • Eight Week General Strength Progression is tested and effective. • Running Circuits are great...just be honest about how hard they are.Friday, February 1, 13
  • 40. Strength • Eight Week General Strength Progression is tested and effective. • Running Circuits are great...just be honest about how hard they are. • Vern Gambetta Leg CircuitFriday, February 1, 13
  • 41. Vern G. Leg CircuitFriday, February 1, 13
  • 42. Vern G. Leg CircuitFriday, February 1, 13
  • 43. SpeedFriday, February 1, 13
  • 44. Speed • The warm-up needs to have some running that’s faster than race pace.Friday, February 1, 13
  • 45. Speed • The warm-up needs to have some running that’s faster than race pace. • My favorite way to do this is 150’s In-n-Out.Friday, February 1, 13
  • 46. Speed • The warm-up needs to have some running that’s faster than race pace. • My favorite way to do this is 150’s In-n-Out. • Leo Manzano 30m-30m-40m is a great way to develop a kick...but it’s not true speed development, yet it’s a great tool.Friday, February 1, 13
  • 47. SpeedFriday, February 1, 13
  • 48. Speed • How fast can they run 40m? 80m?Friday, February 1, 13
  • 49. Speed • How fast can they run 40m? 80m? • Take the time to develop speed.Friday, February 1, 13
  • 50. Speed • How fast can they run 40m? 80m? • Take the time to develop speed. • Sprinting - the most specific plyometrics a distance runner can do.Friday, February 1, 13
  • 51. Speed • How fast can they run 40m? 80m? • Take the time to develop speed. • Sprinting - the most specific plyometrics a distance runner can do. • When speed improves, so does Running Economy (RE)...and we know how important that is for performance.Friday, February 1, 13
  • 52. SpeedFriday, February 1, 13
  • 53. Speed When doing speed development, must have walking recoveries (not jogging recoveries) to replenish ATP.Friday, February 1, 13
  • 54. Speed When doing speed development, must have walking recoveries (not jogging recoveries) to replenish ATP. 3 minute walksFriday, February 1, 13
  • 55. StaminaFriday, February 1, 13
  • 56. Stamina • These are the workouts you’re already doing...but the other S’s will improve what you can do here.Friday, February 1, 13
  • 57. Stamina • These are the workouts you’re already doing...but the other S’s will improve what you can do here. • Middle Distance fartleck - 150m/650mFriday, February 1, 13
  • 58. Stamina • These are the workouts you’re already doing...but the other S’s will improve what you can do here. • Middle Distance fartleck - 150m/650m • Progression Long Run...end at the track?Friday, February 1, 13
  • 59. StaminaFriday, February 1, 13
  • 60. Stamina • Consider goal pace repeats, then decrease the recovery interval.Friday, February 1, 13
  • 61. Stamina • Consider goal pace repeats, then decrease the recovery interval. • Must replicate the race:Friday, February 1, 13
  • 62. Stamina • Consider goal pace repeats, then decrease the recovery interval. • Must replicate the race: •500m with 200m/100m/100m/100mFriday, February 1, 13
  • 63. Stamina • Consider goal pace repeats, then decrease the recovery interval. • Must replicate the race: •500m with 200m/100m/100m/100m •800m with 400m/200m/100m/100mFriday, February 1, 13
  • 64. Questions Jay Johnson coachjayjohnson @ Gmail.com www. coachjayjohnson .comFriday, February 1, 13
  • 65. Friday, February 1, 13