Jay Johnson's presentation at the University of Oklahoma on supplemental work for runners.

1. Supplemental Training
for
Distance Runners
Jay Johnson
coachjayjohnson @ Gmail.com
www. coachjayjohnson .com

2. Ancillary simply means
“providing support for the
primary activities”

3. Ancillary/Supplemental work
for distance training should
simple allow athletes to run
more miles or run with
greater intensity.

4. Supplemental Training - Ten Concepts
1. When runners do supplemental
training they tend to be more
consistent in their training. Show me a
consistent runner and I’ll show a
runner who is improving each season.

5. Supplemental Training - Ten Concepts
2. Can supplemental work improve
speed, improve Running Economy (RE)?
Yes…but those things are secondary to
improving consistency.

6. Supplemental Training - Ten Concepts
3. You need to create a culture where
supplemental training is valued as
much as a the running training.

7. Vern G. Leg
Circuit

8. Supplemental Training - Ten Concepts
4. General Strength work has a
fantastic hormonal benefit for high
school athletes. And you don’t need
to be in the weight room to get this
stimulus.

9. Supplemental Training - Ten Concepts
Here is the order you need to think about
1. Functional/Postural work
2. Body Weight Work (like we just saw)
3. Simple External Loads
4. Plyometrics
5. Weight Room work

10. Supplemental Training - Ten Concepts
The Wisdom of Vern Gambetta
1. Weight Room without Walls
2. Train Movements, not Muscles
3. Need to Do vs. Nice to Do

12. Supplemental Training - Ten Concepts
7. You need to focus on the Posterior
Chain. Why? Because we spend so much
time in flexion.

13. Active Isolated Flexibility

14. Supplemental Training - Ten Concepts
9. Running Circuits. Check out the
videos on the coachjayjohnson.com

15. Supplemental Training - Ten Concepts
10. “We’re in the business of building
mitochondria.” - Dr. Jeff Messer
So how do we do that? Aerobic work,
then strength training and then finish it
some post run drink/food…and chocolate
milk is a great choice.

16. Questions
Jay Johnson
coachjayjohnson @ Gmail.com
www. coachjayjohnson .com
Boulder Running Camps
HighSchoolRunningCoach.com

17. Examples of exercises

18. Skill - Backwards Lunges