Strength & Conditioning Training Methods • • Exercises Yoga for Runners • • Nutrition Recovery for Running Events • • UAW/Fo Ford Ernest nest Lofton on Fitness ness Center nter
The process of training interventions to archive peak performance. Well balance athletes and promotes recovery. Does it only work for athletes? NO NO ◦ All sports. ◦ All population.
Verkhoskansky 1950s. As more exercises/methods were introduced, strength increased and volume and intensity to stay higher. By using training method all the time, it has less training effect over time. System first started with 6 exercises and developed to over 60 variations of squat.
Switching exercises/abilities regularly ◦ Allowing overtraining to be avoided ◦ Makes the training effect more transferable by getting stronger/powerful in more environments. Training with optimal volume and intensities ◦ Allowing the body to gain constantly rather than over train. Strength training is an accessory tool, it is NOT OT the sport
Divided in four seasons: ◦ Off-season: 12 to 14 weeks ◦ Preseason: 8 to 12 weeks ◦ In-season: As long the competition season ◦ Rest: 4 weeks off
Specific training for runners, football, swimming…OR specific training for athletes? ◦ If you do not ot have back muscles, you will not improve in any sport. Run, injury, rest…and come back to run again. Why you get hurt? Weak points? “Increase your strength, decrease you rate injuries”. Try to get stronger and faster 1-2 months before the race.
Doing the same training method will result in lesser training effect. Training is efficient if the highest level of physical results is achieved with the last expense of time and energy. Train muscles in one angle and exercise ONLY. ◦ Must use many angle and exercise to avoid overtraining and overuse issues.
Weak link training. ◦ Always train your weakest point to create less injury and better performance Ample recover time/training intensities. ◦ Muscles trained too often (72 hour rule) Proper preparation for increasing volume/intensity. ◦ Create the base of the pyramid to create a peak. Develop as a athlete: strength/speed/hypertrophy
Balance between: ◦ Overall fitness: If you want to performance better, you need to be fit first. ◦ Specifics workouts. Follow Force=MA ◦ Mass: Maximal effort training. ◦ Acceleration: Dynamic effort training.
Maximal efforts ◦ 2 times per week ◦ 1upper and 1 lower Dynamic efforts ◦ 2 times per week ◦ 1 upper and 1 lower Repetition efforts ◦ 4 times per week ◦ Accessory work
Make progress gradually… ◦ Start according with your fitness level. ◦ Complete muscle growth. Work with the right % of volume in each season. ◦ Depends of level of fitness. ◦ The more trainer you are, the more volume you will be able to do.
MUSCULA SCULAR R BEG EGIN INNE NER R INTE TERMEDIA MEDIATE ADVAN ANCED ED ENDURA DURANC NCE Duration 2 – 4 weeks 2 – 4 weeks 2 – 4 weeks Sets per exercise 1 – 3 ≥3 ≥ 3 Reps per set 10 – 15 10 – 15 10 – 25 Rest between sets ≤ 30 s ≤ 30 s ≤30s Load/intensity (% of 1RM) 65% 70% 75% Volume/ intensity Moderate/low Moderate/low Moderate/low
STR TRENG ENGTH TH BEGINN GINNER ER INTE TERMEDIA MEDIATE E ADVAN ANCE CED D Duration 2 – 4 weeks 2 – 4 weeks 2 – 4 weeks Sets per exercise 1 – 3 ≥ 3 ≥ 3 Reps per set ≤ 6 ≤ 6 ≤ 6 Rest between sets 2 – 5 min 2 – 5 min 2 – 5 min Load/ intensity (% of 1RM) ≥ 70% ≥ 80% ≥ 85% Volume/intensity Low/high Low/high Low/high
POWE WER BEGINN GINNER ER INTE TERMEDIA MEDIATE E ADVAN ANCE CED TRAININ RAINING Duration -------- 2 – 4 weeks 2 – 4 weeks Sets per exercise – ----- 1 – 3 3 – 6 Reps per set --------- 3 – 6 1 – 6 Rest between sets – ---- 2 – 5 min 2 – 5 min Load/ intensity (% of 1RM) – --- 30 – 60% 30 – 70% Volume/ intensity – ---- Low/high Low/high
If you adapt a periodization training method all year around, your body will be ready for the event. Last week, focus in tapering your training and nutrition.
Greatest benefits of weight training should be gained during this season. The volume should be the highest during this season. Weight training should be 2-3 days a week. 3 sets of 5-6 repetitions. Exercise Examples: ◦ Squat (87-85% of 1RM) ◦ Lat Pulldown (87-85% of 1RM) ◦ 30 Minute Agility Drills
Training should be 1-2 days a week. Goal of in-season weight training is to maintain as much strength as possible. 1-2 sets of 12-15 repetitions.
Day 2-Lower Body Day 1-Upper Body ◦ Squat uat- 1x8-10 (<67% of ◦ Sho houlde lder r Shrug hrug- 1x8-10 1RM) (<67% of 1RM) ◦ Lun unge ge with th Dumbbell umbbell- ◦ Lat Pull lldown down- 1x8-10 1x8-10 (<67% of 1RM) (<67% of 1RM) ◦ Calf lf Raise ise with th ◦ Barbell bell Bicep cep Curl- 1x8- Dumb umbbe bell ll- 2x8-10 10 (<67% of 1RM) (<67% of 1RM) ◦ Overhead verhead Tricep icep ◦ Super perma man- 2x8-10 Extens tensio ion- 1x8-10 (<67% of 1RM) (<67% of 1RM) ◦ Plank ank- 2x 1minute ◦ Elev evated ated Push sh Up- 1x8- (<67% of 1RM) 10 (<67% of 1RM)
First 4 weeks are for recovery Weight training should be twice a week 1 set of 8-12 repetitions After the 4 weeks, increase volume to 2-3 sets of each exercise with 60-90 second rest between sets. Exercise Examples: ◦ Tricep Kickback (60-85% of 1RM) ◦ Elevated feet Push-Up (60-85% of 1RM) ◦ Calf Raise (60-85% of 1RM) ◦ Superman- 2x8-10 (60-85% of 1RM) ◦ Plank- 2x 1minute (60-85% of 1RM)
From practice to race day, proper nutrition and hydration is essential to protecting runners physically, mentally and ensuring race day success.
Preparation starts several weeks before the event. Know the following: What nutrition will be provided on course. Where the feed/water stations are located. Check the weather conditions. Learn what food you can tolerate, it is better to find out weeks in advance than on race day. Bring your own nutrition that you have used in the past, your body will be able to process the nutritional snack in a familiar way, with no unpleasant side effects. Save the feed stations as a back up.
Before a run or race, fluids are vital. About four hours before a run, fluids should be consumed to try to achieve proper hydration. This should consist of approximately 5-7 ml of fluids per kilogram of body weight. Drink 8-16 ounces of water or sports drink 1-2 hours before your race. Do urinate ate sev ever eral al times es bef efor ore e yo your r ev event! ent!
It is important to adequately build up muscle stores of glycogen before a race. Glycogen is your body's most easily accessible form of energy Around 4 hrs prior to race, between 1.0-4.0 g of carbohydrate per kilogram of body weight should be consumed to try to increase glycogen stores. Avoid consumption of fiber and fats before race, it may cause issues with digestion.
A liquid source of carbohydrate closer to the time of the race may be beneficial because of faster gastric emptying. Although not ideal, approximately 30 grams of carbohydrates should be consumed a few minutes before the run to try to increase exogenous glucose, if proper breakfast cannot be tolerated.
Carbohydrate loading and consuming a pre-race meal high in carbohydrates will prolong the depletion of glucose allowing a person to run for longer durations before fatiguing. Effective carbohydrate loading consists of 6-10 grams of carbs per kilogram of body weight. One study reported that runners who consumed more than 7 g/kg body weight of carbohydrates the day before a race performed better than those who consumed less carbohydrates.
During an event, the nutritional carbohydrate value and hydration value should be all in one, in the form of sports drinks, gels or chews. Depending on the intensity of exercise, different forms of carbohydrate can be consumed. Nutrition during runs depends on the duration of the run. For events lasting 2.5 to 3 hours, 80 to 90 grams of carbohydrate per hour should be consumed.
When one type of carbohydrate is consumed, the maximal absorption rate is approximately 1 gram per minute. This is enhanced to about 1.7 grams per minute when multiple types of carbohydrates are consumed. Consuming a mixture of glucose and fructose can result in a 20-40% increase in carbohydrate oxidation during exercise vs. single carb source.
During your race, roughly 25 to 30 grams of carbohydrate should be consumed every 20 minutes, to maintain blood glucose levels and provide the working muscles with adequate energy. Most carbohydrate gels and chews provide about 25 grams of carbohydrate per serving, so this translates to one serving every 20 minutes.
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