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Functional Training for Endurance Athletes
- 1. Functional Training forthe Endurance Athlete COACH ALSTIN BENTON – UNIVERSITY OF SAINT MARY
- 2. Creating The Athlete Most runners chose running because they are not outstanding athletes – Find it! Prevent Injury The Skill Unlock Speed Appropriate biomechanics
- 3. Why is functionaltraining important I hate the buzzword “functional” but it gets to point of what we are trying to do Everything should have a PURPOSE
- 4. Basic Concepts toUnderstand INJURY FACTORS/ BIOMECHANINCS/ ANATOMY
- 5. Proper training progression F.I.T. Frequency Intensity Time Many injuries come from not allowing time for proper progression of the musculoskeletal system
- 6. Runner Breakdown Whatelse causes running injuries? Joint mobility/Imobility Muscle imbalance Body stabilization Running injuries come from compounding microtraumatic loads.
- 7. Once injured Youshouldn’t take time off you should take time to get better If the injury is serious enough to force time off that time off should be spent figuring out and correcting what caused the injury JUST RUNNING MORE WILL NOT FIX IT Optimize Recovery – Prevent ReInjury
- 8. Repair the MuscleTissue To heal an injury you need to optimize/repair the Tissue Stress – Compression and Tension of the Collagen fibers within the connective tissue Strain – Shear force across the collagen fibers within the connective tissue
- 9. Female Athlete Triad HIGH F.I.T. To high of stress Poor Nutrition Body Image – Inadequate Calorie Intake You don’t just lose fat you lose muscle and bone Amenorrhea Abnormal Menstrual Cycle
- 10. Not Just Running MORETO IT THAN HARD WORKOUTS AND MILEAGE
- 11. Main Factors toAddress Range of Motion Strength Force Stability (chronic ankle sprain – Lorena story)
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- 13. Tissue Length Notenough range to move is a problem But to much is not particularly a good thing How long should you stretch? Science Says! 3-5 minutes - 4-6 days a week See results in 10-12 weeks When should I stretch? AFTER!!
- 14. Range of Motion But wait we always stretch before we run? Ripping/ Damaging the muscle before you use it What should we do instead? Dynamic Warm-up Increase blood flow to the muscles Wake up your nervous system Changes Nervous system perception of tightness Golgi Tendon/ Muscle Spindle A stiff muscle with full mobility is efficient Being too mobile creates a lack of control
- 15. Scar Tissue/Tissue Glide High levels of stiffness Caused by improper healing process/Scaring Fibers don’t heal properly which does not allow for tissues to glide right
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- 17. Scar Tissue/Tissue Glide Fix the Scar! Your Best Friends! Foam Roller and LAX Ball Self Massage How Much 3-5 minutes per area 7 days a week Maintenance Spend time every day keeping these target areas in shape
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- 19. Strength and PowerPhases First- Basic Muscle Control Muscular Stability Core Control Second- Increase Strength/Transition Stage Third- Create Power
- 20. Basic Muscle Control Stability Core Routine Foundational Strength Basic Proprioception skills (Ladder drills) Body Control
- 21. Increase Strength StartNo Weight – High Rep Until Proper Movement Patterns are achieved Strength Development Once ready 2-4 Sets of 5-8 reps Don’t be scared of Hypertrophy Bigger muscle spreads the stress Run so much it is hard to build muscle anyways
- 22. Create Power PlyometricExercise Recruit muscle mass for improved force generation High Intensity Strength Training Lifting Heavy and for speed Recruiting greater muscle mass Minimizes fatigue Due to lower percentage of necessary muscle use at slower pace
- 23. The Whole TeamApproach HOW TO APPLY A PROGRAM TO THE ENTIRE TEAM
- 24. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 25. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 26. Proprioception Development Proprioception DevelopmentA Duration Description 1 Single Leg Balance 30 seconds Each Leg Opposite Knee Drive and runner arm positition 2 Single Leg Balance Eyes Closed 30 seconds Each Leg Opposite Knee Drive and runner arm positition 3 Single Leg Balance Toe Touch 10 Reps Each Leg Form: Golf Ball Pick up exericise 4 Single Leg Balance Partner Toss 30 seconds Each Leg Opposite Knee Drive toss Shoe with partner increase to med ball (make throw challenging) 5 Single Leg Balance Eyes Closed Toe Touch 10 Each Leg Form: Golf Ball Pick up exericise Proprioception Development B Duration Description 1 Ladder Drills - 1 foot in 20 foot Ladder x 2 Follow Chart 2 Ladder Drills - 2 Feet in 20 Foot Ladder x2 3 Ladder Drills - Lateral 2 feet in 20 foot ladder x 2 4 Ladder Drills - In and outs with Pause 20 foot ladder x 2 Proprioception Development C Duration Description 1 Banana Hurdles - 1 Foot 10 x 6 inch Follow Chart 2 Banana Hurdles - 2 feet in 10 x 6 inch 3 Banana Hurdles - Lateral 2 feet In 10 x 6 inch 4 Banana Hurdles - 1 Foot 10 x 12 inch 5 Banana Hurdles - 2 feet in 10 x 12 inch 6 Banana Hurdles - Lateral 2 feet In 10 x 12 inch
- 27. 1L 2L 1R3R 2R 3L 1L 2R 1L 2L 1R 3R 2R 3L 1L 2R 1L 2L 1R 3R 2R 3L 1L 2R 1L 2L 1R 3R 2R 3L 1L 2R 1L 2L 1R 3R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1L 2R 1 FOOT IN 2 FEET IN LATERAL 2 FEET IN In and outs Hurdle/Ladder Drill Chart
- 28. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 29. Range Of MotionRoutine Basic Range of Motion Routine Duration 1A Rope Stretch - Hamstring 3 x 20-30 seconds 1B Rope Stretch - Hip Flexor Stretch 3 x 20-30 seconds 1C Rope Stretch - Glute Stretch 3 x 20-30 seconds 2A Calf Stretch 3 x 20-30 seconds Remember this is basic management not a individual improvement routine
- 30. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Basic Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 31. Tissue Health Management Routine BasicTissue Health Management Duration 1A Foam Roller - IT Band 1 minute 1B Foam Roller - Calf 1 minute 1C Foam Roller - Hamsting 1 minute 1D Foam Roller - Quad 1 minute 1E Golf Ball - Planter 1 minute 1F LAX Ball Target 3-5 minutes Remember this is basic management not a individual improvement routine
- 32. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 33. Core Development Core RoutineC Description Reps 1 Plank 1 min 2 Left Side Plank 1 min 3 Right Side Plank 1 min 4 Star Plank Legs and arms spread wide in plank position 1 min 5 Opposite Arm/Leg Plank Plank with 1 leg up and opposite arm leg up 30s + 30 s 6 Full Bicycle Bring Elbow to knee, fully extend out leg 20 + 20 7 Half Jack Knives Legs straight @ 90 degrees, arms overhead, reach for toes 10 8 Up and Down Scissors rest on forearms, flutter kick legs 10 + 10 9 leg over Side Crunches cross leg over body, perform side crunch 20 + 20 10 Jack Knives lay flat with arms overhead, touch hands to toes 10 11 Alternate Leg Cross Overs Lay on back with knees bent, hands on head, bring elbow to knee by raising feet and twisting 20 + 20 12 Half and Half Sit-ups have someone hold feet, raise half way pause, raise full sit up 10 13 Leg Push Kicks rest on forearms, elevate legs, bring knees to chest, straighten legs 20 14 Simultaneous Knee Hugs Lay down with arms overhead, hug knees 20 15 Leg Raise Push kicks Same as Leg push Kicks, start with raising legs 12" off the ground 10 16 Legs raised crunches Legs in the air, Hands on thights, slide up leg to crunch 20 17 Yoga Core Scorpion, to Cat Cow, to childs pose 30 secs
- 34. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 35. Foundational Body Weight Routine StrengthDevelopment A Duration Weight Description 1A Push-ups 3 x 10 BW 1B Wall Squats 3 x 15 BW Face Wall, toes 2-3 inches from wall, Hands on Head, lower slowly (3 seconds) Raise normal speed 1C Lunges 3 x 10 each leg BW Use arms like you are running, Alternate legs 1D Pull-ups or Rows 3 x 10(or max) BW 2A Stair(Curb) Calf Raises 1 x 30 BW Ball of feet on edge of stairs, Slowly lower heel 1-2 inches below stair and raise up as high as possib 2B Stair(Curb) Heel Raises 1 x 30 BW Heel on edge of stairs, drop toes 3-4 inches below stair, raise toes (should feel in shin) 2C Glute Bride Raise and hold 1 x 20 BW Google this exercise
- 36. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 37. Foundational Strength Routine Strength AMuscle Group # Sets Reps Weight Push-ups Full Body 1A 3 10 BW Pull - ups Leg Complex 1B 3 10 BW Squats Glute 1C 3 10 BW Lunges Hip Complex 2A 3 10 Squats Glute Complex 3A 3 10 Bicep Curl Arm Flexion 4A 3 12 Tricep Ext Arm Extension 5A 3 12 Do Exercise B immdiately following Exercise A and then take 2 to 3 minute break.
- 38. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 39. Basic Power Development Routine Warm-upNumber Reps Sets Recovery Push - Ups 1A 10 3 0 Pull ups 1B 10 3 0 Lunges 1C 10 3 0 SL Glute Bridge Pumps 1D 10 3 0 Workout Number Reps Sets Recovery Barbell Row 1 5-8 2 2 Min Deadlift 2 5-8 2 3 Min Med Ball Slams 3A 15 3 0 Med Ball Overhead 3B 15 3 0 Med Ball Squat Throws 3C 15 3 0 Cool Down Number Reps Sets Recovery Thoracic Rotation 1 10 Each 2 0 Box Step up and Knee Drive 2 10 Each 2 0 Hurdle Walk Overs 3 10 2 0 Basic Power Development
- 40. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 41. Plyometric Routine Plyometric A ExerciseDuration Description Single Leg hops 10 Each Leg 1 Yard hops Double Leg Hops 10 Reps 1 yard hops Single leg hops controlled 10 Each leg For Distance, Pause, gain control Double leg hops controlled 10 Reps For Distance, Pause, gain control Single Leg bounds 25 Meters For Height Alternating Bounds 50 Meters For Height Help Me's for height 25 Meters/flip For height Backwards run 50 Meters Exaggerated Backward run
- 42. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 43. Explosive Strength Circuit Routine Warm-upNumber Reps Sets Recovery Clap Push - ups 1A 45 sec 3 15 sec Pull ups 1B 45 sec 3 15 sec Lunge W/ Twist and toss 1C 45 sec 3 15 sec Hurdle Hops 1D 45 sec 3 15 sec Med Ball Axe Overhead Wall slams 1E 45 sec 3 15 sec Exercise Ball Rotational Russian Twist 1F 45 sec 3 15 sec Exercise Ball Knee Tucks 1G 45 sec 3 15 sec Med Ball Overhead 1H 45 sec 3 15 sec Med Ball Slams 1I 45 sec 3 15 sec Box Step up and Knee Drive 1J 45 sec 3 15 sec Hurdle Walk Overs 1K 45 sec 3 15 sec Power Development Circuit
- 44. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 45. First 3-4 Weeks SummerMonday Tuesday Wednesday Thursday Friday Saturday Sunday Morning BW Routine Proprioception dvlp Pre Run B BW Routine Proprioception Dvlp Pre Run A Pre Run A 6:30 AM Easy Double Run Barefoot Jog Easy Double Run Range of Motion Easy Run Long Run Range of Motion 20-30 minutes Core Dvlp Afternoon Pre Run A Pre Run B Pre Run A Pre Run A Pre Run B 3:15 PM Recovery Run Hard Workout Recovery Run Easy Run Progression Run Core Routine Cool Down Range of Motion Cool Down Core Dvlp Range of Motion Tissue Health Dvlp Tissue Health Dvlp Range of Mtion Range of Motion Tissue Health Dvlp Tissue Health Dvlp Tissue Health Dvlp Weather
- 46. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 47. Second 3-4 Weeks SummerMonday Tuesday Wednesday Thursday Friday Saturday Sunday Morning Strength Dvlp Proprioception dvlp Pre Run B Power Dvlp Proprioception Dvlp Pre Run A Pre Run A 6:30 AM Easy Double Run Barefoot Jog Easy Double Run Range of Motion Easy Run Long Run Range of Motion 20-30 minutes Core Dvlp Afternoon Pre Run A Pre Run B Pre Run A Pre Run A Pre Run B 3:15 PM Recovery Run Hard Workout Recovery Run Easy Run Progression Run Core Routine Cool Down Range of Motion Cool Down Core Dvlp Range of Motion Tissue Health Dvlp Tissue Health Dvlp Range of Mtion Range of Motion Tissue Health Dvlp Tissue Health Dvlp Tissue Health Dvlp Weather
- 48. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 49. Third 3-4 Weeks SummerMonday Tuesday Wednesday Thursday Friday Saturday Sunday Morning Exp strength circuit Pre Run A Pre Run B Exp strength circuit Pre Run A Pre Run A Pre Run A 6:30 AM Propioception dvlp Plyometrics Barefoot Jog Proprioception Dvlp Plyometrics Easy Run Long Run Easy Run 20-30 minutes Easy Run Core Routine Core Routine Core Routine Afternoon Pre Run A Pre Run B Pre Run A Pre Run A Pre Run B 3:15 PM Recovery Run Hard Workout Recovery Run Easy Run Progression Run Core Routine Cool Down Range of Motion Cool Down Core Dvlp Range of Motion Range of Motion Tissue Health Dvlp Range of Mtion Range of Motion Tissue Health Dvlp Tissue Health Dvlp Tissue Health Dvlp Tissue Health Dvlp Weather
- 50. The Progression FirstPhase Proprioception Development Routine Basic Range of Motion Routine Basic Tissue Health Management Routine Core Development Foundational Body Weight Routine Individual Specific Exercise (TESTING FUNCTION) Second/ Transition Phase Foundational Strength Routine Basic Power Development Routine Third Phase Plyometric Routine Explosive Strength Circuit 180 Jump Rope ?How to mesh these together over a season? Progression and Maintenance are KEY!
- 51. Fixing the Individual TESTINGTHE ATHLETE
- 52. Testing the Athlete Single Leg Squat Single Leg Bridge Hamstring test Bilateral Squat Test Hip Extension Test Calf Flexibility
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- 54. Single Leg Squat Failed Test Loss of foot contact – Foot Stability issues Trunk Shift – Hip or foot issue Pelvic Drop – Hip Stability issue Medial Knee Dive – Hip Stability Issue Hands off hips – General Stability Issue Loss of Balance – General Stability Issue Foot Issue/Stability Monster Walks Clams Unilateral Abduction Hip Stability Monster Walks Clamshells General Stability Issue Single Leg Balance Rocker Balance Single Leg Balance Ball
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- 56. Single Leg Bridge Failed Test Pelvic Drop Back Tightness Pelvic Drop Clams Donkey Kicks Monster Walks Low Back Tightness Knee to chest Hip Extension stretch
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- 58. Hamstring Mobility FailedTest Cant get to at least 70 Degree with leg straight Hamstring Stretch 3-5 minutes a day 5-6 Days a week 10-12 weeks or until resolved Use a door way to stretch one leg at a time
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- 60. Failed Test Knees move forward when going into squat Medial Knee Dive Cannot reach parallel To Fix: Wall Squat Training Face Wall Toes 2 inches from wall Squat slowly (3 seconds down) Medial Knee Dive Glute Med (same as Single leg squat)
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- 62. Hip Extension FailedTest Cannot get back perpendicular with the floor without strain in hip flexor How to fix it? Kneeling Hip flexor stretch LAX Ball Hip Mobilization
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- 64. Calf Mobility Failedtest Heel comes off the ground Difficulty in touching knee to post How to fix it? Stretch Achilles/Calf Muscle Hold 3 x 1 minute stretch 10 second rest LAX Ball Massage Self Massage Calfs
- 65. “To Shoe orNot To Shoe?” –Bill Shoespear THAT IS THE QUESTION
- 66. The End! Thankyou! QUESTIONS?