A look at how to set your runners up for long term development. Comparing HS, college, and professional runners training
http://www.ScienceofRunning.com
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
https://www.udemy.com/hockeyworkouts - Use coupon code SSHockey to get 80% off for a limited time!
Strength Training for Ice Hockey: How to Gain Strength, Speed & Power to Dominate the Competition
https://www.udemy.com/hockeyworkouts - Use coupon code SSHockey to get 80% off for a limited time!
Bompa's Periodization for Sports TrainingJoel Smith
This was a presentation on classical periodization methods for sport training based on Tudor Bompa's methods.
Lecture includes phases of training and various plyometric workouts.
Basketball: Periodization of Biomotor Capabilities Adriano Vretaros
ABSTRACT
In the prescription of training programs aimed at basketball players,periodization is a tool of crucial importance. Knowing how to properly periodize the biomotor capabilities inherent in a sport is a skill that the strength and conditioning coach needs to develop. There are different models of periodization available in the scientific literature. Identifying the most appropriate periodization model and implementing it in the phases of the season is a complex task. In conjunction with periodization, we have systematic control of training loads that, if well distributed
and monitored, can guide the team's athletic performance. In this framework of processes, based on relevant scientific concepts and research, this presentation discusses how physical fitness and sports form can be adequately improved in
basketball players.
Keywords: basketball, periodization, biomotor capabilities, physical fitness, sport form
Strength Exercises for Sport PerformanceJoel Smith
Lecture on strength training exercises that I gave as a lecture for Wilmington College students in HPE 345, Strength Programming for Sport. Taken from the text: Science and Practice of Strength Training, 2nd edition.
This is Dr. Mike Young's presentation on Planning Speed Training for Team Sports from the 2015 Southwest Speed Summit. Dr. Young is the owner and Director of Performance at Athletic Lab sports performance training center. He has served as the fitness coach for 2 North American professional soccer clubs and consults for teams and schools in various other capacities. In this presentation, Dr. Young discussed the best practices for planning speed training sessions in the context of a team setting.
The 3 most critical elements of marathon training (aerobic threshold, learning to utilize fat as a fuel source at marathon pace, and increasing muscular endurance) and how you can specifically target these essential physiological factors in training.
The Process of Endurance Training.
Learn how to develop endurance and the models you can use to conceptualize the training behind it.
http://www.ScienceofRunning.com
This is John Grace's slidedeck for the 2016 North Carolina Coaches Clinic in Greensboro, North Carolina. This presentation covers the basics of weight room training design for the Track & Field athlete.
Slides will cover research on general training concepts, research on resistance training for Track & Field athletes, exercise selection, and basics of periodization.
The 100m Sprint: a Basic Needs AnalysisJill Costley
Draft 100m sprint needs analysis from my Strength and Conditioning placement at the Sports Institute of Northern Ireland (SINI). Includes IAAF rules, basic sprint mechanics and physiology, the most commonly associated sprint injuries (e.g. HSI, navicular stress fracture and Achilles tendinopathy) and general applications of the needs analysis to training and testing of athletes.
The natural selection of Endurance Training. How training distance runners has evolved over the years. And how we can apply that knowledge to train runners.
http://www.ScienceofRunning.com
https://www.udemy.com/hockeyworkouts - Use coupon code SSHockey to get 80% off for a limited time!
Strength Training for Ice Hockey: How to Gain Strength, Speed & Power to Dominate the Competition
https://www.udemy.com/hockeyworkouts - Use coupon code SSHockey to get 80% off for a limited time!
Bompa's Periodization for Sports TrainingJoel Smith
This was a presentation on classical periodization methods for sport training based on Tudor Bompa's methods.
Lecture includes phases of training and various plyometric workouts.
Basketball: Periodization of Biomotor Capabilities Adriano Vretaros
ABSTRACT
In the prescription of training programs aimed at basketball players,periodization is a tool of crucial importance. Knowing how to properly periodize the biomotor capabilities inherent in a sport is a skill that the strength and conditioning coach needs to develop. There are different models of periodization available in the scientific literature. Identifying the most appropriate periodization model and implementing it in the phases of the season is a complex task. In conjunction with periodization, we have systematic control of training loads that, if well distributed
and monitored, can guide the team's athletic performance. In this framework of processes, based on relevant scientific concepts and research, this presentation discusses how physical fitness and sports form can be adequately improved in
basketball players.
Keywords: basketball, periodization, biomotor capabilities, physical fitness, sport form
Strength Exercises for Sport PerformanceJoel Smith
Lecture on strength training exercises that I gave as a lecture for Wilmington College students in HPE 345, Strength Programming for Sport. Taken from the text: Science and Practice of Strength Training, 2nd edition.
This is Dr. Mike Young's presentation on Planning Speed Training for Team Sports from the 2015 Southwest Speed Summit. Dr. Young is the owner and Director of Performance at Athletic Lab sports performance training center. He has served as the fitness coach for 2 North American professional soccer clubs and consults for teams and schools in various other capacities. In this presentation, Dr. Young discussed the best practices for planning speed training sessions in the context of a team setting.
The 3 most critical elements of marathon training (aerobic threshold, learning to utilize fat as a fuel source at marathon pace, and increasing muscular endurance) and how you can specifically target these essential physiological factors in training.
The Process of Endurance Training.
Learn how to develop endurance and the models you can use to conceptualize the training behind it.
http://www.ScienceofRunning.com
This is John Grace's slidedeck for the 2016 North Carolina Coaches Clinic in Greensboro, North Carolina. This presentation covers the basics of weight room training design for the Track & Field athlete.
Slides will cover research on general training concepts, research on resistance training for Track & Field athletes, exercise selection, and basics of periodization.
The 100m Sprint: a Basic Needs AnalysisJill Costley
Draft 100m sprint needs analysis from my Strength and Conditioning placement at the Sports Institute of Northern Ireland (SINI). Includes IAAF rules, basic sprint mechanics and physiology, the most commonly associated sprint injuries (e.g. HSI, navicular stress fracture and Achilles tendinopathy) and general applications of the needs analysis to training and testing of athletes.
The natural selection of Endurance Training. How training distance runners has evolved over the years. And how we can apply that knowledge to train runners.
http://www.ScienceofRunning.com
Pete Pfitzinger presented "Marathon Training: How to optimize your training program to reach your potential" on Wednesday, January 18, 2012.
Pete Pfitzinger, a two-time Olympic marathoner, exercise physiologist, coach and co-author of Advanced Marathoning, provided insights on how to develop your marathon training program to reach your potential. In this free webinar, Pete provided details on the right balance of training to optimize your marathon performance, including long runs, tempo runs, marathon pace runs, VO2 max training, speed training and recovery runs. The session wrapped up with a discussion of how to taper your marathon training over the last few weeks so you are fit and fresh for a personal best. This archived webinar will be useful for any marathoner who wants to improve their performance.
PowerPoint presentation for Stage 6 HSC PDHPE Core 2 unit.
PowerPoint to be used in conjunction with class teacher website for activity resources and additional Prezi presentation for student-led learning.
http://ratusaupdhpe.weebly.com/
Football Training: Speed Testing and Training Considerationsrbauerpt
Football Speed Considerations
Energy systems
Testing considerations
Periodization
Dynamic Warm-up
Speed training
Sprint techniques
Specific-conditioning
Presented by Randy Bauer
Bauer Physical Therapy
Laguna Hills, CA
www.bauerpt.com
949-588-7278
Biomotor Development for the Speed-Power AthleteMike Young
This is Dr. Mike Young's presentation on biomotor development for the speed-power athlete from the 2013 NSCA BC Provincial Clinic at the Richmond Olympic Oval.
Lateral motion training with slideboardsGreg Maurer
Learn the physiology and kinesiology of slideboard exercise. Learn how slideboard training improves cardiovascular capacity, strength, power, balance and stability. In ideal functional training tool that improves strength through accommodating eccentric load in all three planes of movement.
Fun Science that will help your endurance performanceStephen Magness
A hodge podge of random studies exploring motivation, willpower, recovery, and even a few studies on sex... Basically a what is cool in the world of exercise science that actually applied to training athletes.
http://www.ScienceofRunning.com
2. Get the most out of them in 4 years?
Help them earn a scholarship?
Set them up to run well in peak maturity
years?
3. Why?
◦ Fosters Love of the sport
◦ Steady more consistent improvement
◦ Run the best when they’re ready to.
Counter argument?
◦ Don’t get scholarship/run as fast in HS?
◦ Mostly bunk- going to run well regardless
4. Training is
simply
◦ Stimulus->
Adaptation
◦ In order to
improve, must
provide enough
stimulus to
change, but still
can recover and
bounce back
Source: Science of Winning
Jan Olbrecht
5. 1. Individualize
2. Start at the extremes.
3. Progress Everything.
4. Always have somewhere to go.
5. Work towards specificity.
6. Never leave anything behind.
6. •Exercising at 75% VO2max:
•Wide range of stimulus
•WHY give everyone training for
the same event the same
workouts?!
•How to individualize?
•Classify- fast twitch or slow
twitch FOR the event
Rosenberger et al. Exercises at given
percentages of VO2max. Journal of Science and
Med. in Sport, 2009
7.
8. Vollaard, N. B. J., et al. (2009). Systematic analysis of adaptations in aerobic capacity and submaximal
energy metabolism provides a unique insight into determinants of human aerobic performance. J
Appl Physiol, 106, 1479–1486 .
9. How to tell?
◦ Lactate testing
Max lactate (after 400-600m)
18+= very FT (expect mid distance or shorter)
◦ Workout performance
ST- better at long runs, threshold runs, long repeats, recover
quicker during rest periods
FT- better at speed work, anaerobic work, need longer rest
periods, not as good at doubling
◦ PR comparison
◦ Power testing
Standing broad jump
25m one legged jumps for distance
◦ Stride mechanics
Elastic and reactive VS. flat and “grinder”
10. Fast Twitch Runner Slow Twitch Runner
Long Run Shorter, less frequent, pace Longer, faster, can include more “stuff”
modulated
Aerobic/ More progressive, less right on the Higher volumes, more near threshold
threshold threshold, lower volume
work
More Igloi style Aerobic intervals
“Anaerobic” Need longer progressive period to reach Less needed to reach peak shape.
work max. Spices of work.
Speed work Need pure speed and some speed Mainly pure speed work.
endurance/anaerobic capacity. Needed to
countbalance endurance work!
Specific Short to Long development with Top down approach- increasing speed while
Endurance speed always specific reducing recovery
Lower volumes. Broken into sets Can handle larger volumes/density
Maintenance More speed maintenance
11. Classification Name Pace level 3,200m runner example
General Endurance 3 race distance up +/- Steady running to
Threshold running
Aerobic Support 2 race distances up +/- 10k pace +/-
Direct Aerobic Support 1 race distance up +/- 5k pace +/-
Specific Race pace +/- 3200m pace +/-
Direct Anaerobic Support 1 race distance down +/- mile pace +/-
Anaerobic Support 2 race distances down +/- 800m pace +/-
General Speed 3 race distance down +/- Speed endurance
Neuromuscular Pure speed/sprints Pure speed/sprints
12. Creating a Neuromuscular
base 6x8sec Hill Sprints
8x8sec HS
◦ Increases muscle fiber pool 10x8sec HS
◦ Most specific strength work that 4x60m flat sprints
can be done. 8x10sec HS
Hill Sprints -> Flat Sprints 5x80m flat sprints
◦ Why?
10x10sec HS
2x60m, 2x80m, 2x100m
Transitions from more strength to 8x10sec HS + 1x20sec
more plyometric/power 4x60m, 1x150m
◦ Add speed endurance 8x10sec HS +2x25sec
component if needs to be
developed
13. General Endurance
◦ Steady mileage
Increase, then qualify (increase pace, add “stuff”)
There’s more than just easy and hard. Some “mileage” days
should be moderate
Add “stuff”
◦ Long Run development
Extend- lengthen
Qualify
“Stuff”
Surges (14mi w/ 8x30sec surge at the end)
Pickups (last 1-3mi pickup to near threshold)
Progression
Fasted
14. Tempo/Threshold development
◦ Long tempos- 5mi, 7mi, 10mi- steady pace
◦ Short tempos- 15min ,20, 25 split, 30 split (ex: 20min,
rest, 10min)
Progression
1. Intro- Progression runs
1. Small Spices of work (pickups last 1-2mi)
2. Progress- increase time (15min,20,25,30,etc.)
“Split up” as get higher- 20min, 2min rest, 10min
For FT or people struggling with thresholds,split up!
3. Uphill threshold runs
4. With “stuff”
Example: 20min threshold, 2x1mile at 10k pace
Trains more FT fibers aerobically
Serves as a transition
15. Workouts
Variables to manipulate
◦ Pace
◦ Length of intervals
Increase length= enhance ability to endure
Workout 1- 12x400 in 75 with 45sec rest
Workout 2- 8x600 @ 75 pace w/ 60sec rest
Workout 3-6x800 @ 2:30 w/ 90sec rest
◦ Hill
Increases strength component, changes muscle fiber
recruitment
Example: 4x1k with 3x20sec hills in between
16. ◦ Recovery
Decrease/Increase Rest
Jog vs. walk
Steady run= more specific/work on lactate utilization
Ex: Alternations (next slide)
“Stuff” between
Sprints- force muscle fiber recruitment
Strength work- force muscle fiber recruitment/strength
component (ex: Strength circuits with running in
between)
Aerobic work- increases lactate take up, permits higher
volume (i.e. 4x150 at tempo effort with 50m jog as the
rest between sets)
17. Workout Example: Specific Endurance- Jackie
Areson (professional)
◦ Every 3-4 weeks
Dec. 4mi alternating 400m/ 1000m (4:58 pace/6:00min pace)
January 4mi alternating 500m/ 1000m (4:56 pace/6:00min pace)
February 4mi alternating 600m/ 1000m (4:52pace/5:53min pace)
March 4mi alternating 700m/900m (74 pace, 5:52 pace) ALTITUDE
(5:33avg)
April 3mi alternating 800 in 2:30/2:50. 3min rest. 1.5mi of alternating
400 in 72 400 in 86ish.
May (1k,1800,1mi, 800) with 400m jog rest (3:01, 5:32, 4:48, 2:14)
18. Example- Anaerobic/1500m pace
progression:
Intro/maintenance 12x200 w/ 200m jog at 3k down to 1500m pace
Early/maintenance 9x300 w/ 100m walk alternating 3k/1500 pace
Mid 3x(400,300,200) w/ 60sec rest) w/ 3-4min b/t sets
Mid 4x200, 3x300, 2x400, w/ 60sec rest
Peak workout 3x(500, 300 w/ 60sec rest) w/ 4min b/t sets
19. Season to Season
◦ Mileage
High School- Fr-40-45 So-50 Jr-55 Sr- 60-65
◦ Workouts
◦ Density of training
Base for early HS= mileage + strides+ steady runs
+long run
Base for College= 1xHS, 1xtempo/threshold + rhythm
work +long run
Base for Pro- 1xHS/FS, 1xtempo/threshold + 1x
strength endurance/aerobic workout
20. Don’t go somewhere until you need to go
somewhere.
◦ “Next Logical step”
◦ If you do 8x200m in 30sec with 200m jog, next
step isn’t 20x200m at same pace!!
◦ Example: 15:14 and 15:20 5k women runners
Sample wkout Jackie Areson Sara Hall
Aerobic 4x( 1200, 3x20sec hills) 5xmile with 90sec-
Support with 90sec jog- 5:10 pace 2min rest 5:10 pace
Specific 1k, 1mi, 1mi, 1k at 4:55 1200, 2k, 1mi, 1200 at
endurance pace w/ 2:30 rest 4:55 w/ 3:30 rest
Max Mileage 65miles 85-90miles
21. High School
College
Professional
Competition
Pre-Competition
Base
22. HS
◦ Develop general base of all qualities
◦ Emphasis on extremes, spices of other stuff
◦ Races=specific training
◦ Actual Specific training- every 14-17 days starting 8-12 weeks out
◦ “Anaerobic work”- spices of work in last 6 weeks
◦ Only 8-12 weeks of “workouts” per season
College
◦ Start assembling the “qualities”
◦ Specific work- every 14 days starting 12-14 weeks out
◦ Emphasis on continual Aerobic development, maintaining speed, but working
towards more support and specific work
Pro
◦ Finishing touches
◦ Specific work- every 10-14 days, starting 16-18 weeks out
◦ Long Build up with more gradual progression
◦ Late pro career- mileage actually drops, and neuromuscular stuff has to increase
23. Build and maintain
◦ Emphasis shifts throughout season/career, but you have
to maintain what you built
◦ Example:
Maintenance for Aerobic system
Long Run- weekly even during competition phase
Long tempo- every 3-4 weeks even during season
Tempo
Maintenance for Specific/Anaerobic system
During Base:
Rhythm work (cruise 200s at 3k-5k pace)
Strides
“surges” (moderate fartleks- 50min run with 6x45sec surge
with 90sec easy between)
24. Monday Tuesday Wed. Thur Fri Sat Sunday
HS 20min 7mi easy 7mi + 7mi 7mi easy 12mi off
“elite” tempo 6xHS long run
base
College 20min LT 9mi easy 6mi, 9mi easy 8mi with 14mi 5mi
+ 8xHS, 6x30sec
2x3min 2mi surge at
@10k 5k-10k
pace pace
Pro 8mi w/ 30min 11mi 6mi/6mi 4mi, 16mi run 9mi
8xHS split LT 10x200
w/ 200
PM-4mi jog (3k-
1mi
pace),
3mi c/d
25. What changes from HS to college to Pro?
◦ Volume (workouts, total mileage, etc.)
◦ Density (more moderate workouts included)
◦ More “stuff”
◦ Shorter build of base
Elites have only 2-3weeks of “running only” training
Freshman HS- might spend entire summer doing just
mileage and strides
◦ Longer specific period
Competitive period
HS- 4-6 weeks
College- 6-8 weeks
Pro- 8-12 weeks
26. Presentation and further training information
and schedules can be found at:
◦ www.ScienceofRunning.com
◦ SteveMagness@gmail.com