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.

1. Training Athletes
vs.
“Lungs with Legs”
Jay Johnson
coachjayjohnson @ Gmail.com
www. coachjayjohnson .com
Friday, February 1, 13

2. Training Athletes
vs.
“Lungs with Legs”
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3. Ancillary simply means
“providing support for the
primary activities”
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4. Ancillary work for distance
training should simple allow
athletes to run more miles or
run with greater intensity.
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5. USATF Coaching Education identifies
Five Bio-Motor abilities:
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6. USATF Coaching Education identifies
Five Bio-Motor abilities:
1. Speed
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7. USATF Coaching Education identifies
Five Bio-Motor abilities:
1. Speed
2. Strength
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8. USATF Coaching Education identifies
Five Bio-Motor abilities:
1. Speed
2. Strength
3. Stamina
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9. USATF Coaching Education identifies
Five Bio-Motor abilities:
1. Speed
2. Strength
3. Stamina
4. Suppleness
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10. USATF Coaching Education identifies
Five Bio-Motor abilities:
1. Speed
2. Strength
3. Stamina
4. Suppleness
5. Skill
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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.
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12. USATF Coaching Education identifies
Five Bio-Motor abilities:
1. Speed
2. Strength
3. Stamina
4. Suppleness
5. Skill
Friday, 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. Skill
Friday, 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 Speed
Friday, February 1, 13

15. USATF Coaching Education identifies
Five Bio-Motor abilities:
1. Speed
2. Strength
3. Stamina
4. Suppleness
5. Skill
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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.
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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.
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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 State
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20. Suppleness
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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.
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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.”
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23. Suppleness - AIF
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24. Suppleness - AIF
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25. Suppleness -
Backyard Routine
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26. Suppleness -
Backyard Routine
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27. Suppleness
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28. Suppleness
The biggest change in my coaching the
last couple of years is the emphasis on
Active Isolated Flexibility (AIF)
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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.
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30. Skill
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31. Skill
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32. Skill
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33. Skill
• Look for good posture when they’re
running race pace.
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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.
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35. Skill - Backwards Lunges
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36. Skill - Backwards Lunges
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37. Strength
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38. Strength
• Eight Week General Strength
Progression is tested and effective.
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39. Strength
• Eight Week General Strength
Progression is tested and effective.
• Running Circuits are great...just be
honest about how hard they are.
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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 Circuit
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41. Vern G. Leg Circuit
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42. Vern G. Leg Circuit
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43. Speed
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44. Speed
• The warm-up needs to have some
running that’s faster than race pace.
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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.
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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.
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47. Speed
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48. Speed
• How fast can they run 40m? 80m?
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49. Speed
• How fast can they run 40m? 80m?
• Take the time to develop speed.
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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.
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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.
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52. Speed
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53. Speed
When doing speed development,
must have walking recoveries (not
jogging recoveries) to replenish ATP.
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54. Speed
When doing speed development,
must have walking recoveries (not
jogging recoveries) to replenish ATP.
3 minute walks
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55. Stamina
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56. Stamina
• These are the workouts you’re already
doing...but the other S’s will improve
what you can do here.
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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/650m
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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?
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59. Stamina
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60. Stamina
• Consider goal pace repeats, then
decrease the recovery interval.
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61. Stamina
• Consider goal pace repeats, then
decrease the recovery interval.
• Must replicate the race:
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62. Stamina
• Consider goal pace repeats, then
decrease the recovery interval.
• Must replicate the race:
•500m with 200m/100m/100m/100m
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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/100m
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64. Questions
Jay Johnson
coachjayjohnson @ Gmail.com
www. coachjayjohnson .com
Friday, February 1, 13

65. Friday, February 1, 13