SLIDE 1
- Strength & Conditioning
- Exercises
- Nutrition
- Training Methods
- Yoga for Runners
- Recovery for Running Events
UAW/Fo Ford Ernest nest Lofton
Fitness ness Center nter
SLIDE 2 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.
SLIDE 3
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.
SLIDE 4 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
SLIDE 5 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
SLIDE 6
SLIDE 7 Specific training for runners, football,
swimming…OR specific training for athletes?
- If you do not
- t 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.
SLIDE 8 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.
SLIDE 9 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
SLIDE 10 Balance between:
- Overall fitness: If you want to performance better, you
need to be fit first.
Follow Force=MA
- Mass: Maximal effort training.
- Acceleration: Dynamic effort training.
SLIDE 11 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
SLIDE 12 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.
SLIDE 13
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
SLIDE 14
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
SLIDE 15 POWE WER BEGINN GINNER ER INTE TERMEDIA MEDIATE E ADVAN ANCE CED TRAININ RAINING Duration
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
SLIDE 16
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.
SLIDE 17 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
SLIDE 18
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.
SLIDE 19 Day 1-Upper Body
houlde lder r Shrug hrug- 1x8-10 (<67% of 1RM)
lldown down- 1x8-10 (<67% of 1RM)
bell Bicep cep Curl- 1x8- 10 (<67% of 1RM)
verhead Tricep icep Extens tensio ion- 1x8-10 (<67% of 1RM)
evated ated Push sh Up- 1x8- 10 (<67% of 1RM)
Day 2-Lower Body
uat- 1x8-10 (<67% of
1RM)
unge ge with th Dumbbell umbbell- 1x8-10 (<67% of 1RM)
lf Raise ise with th Dumb umbbe bell ll- 2x8-10 (<67% of 1RM)
perma man- 2x8-10 (<67% of 1RM)
ank- 2x 1minute (<67% of 1RM)
SLIDE 20 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)
SLIDE 21
From practice to race day, proper nutrition and
hydration is essential to protecting runners physically, mentally and ensuring race day success.
SLIDE 22
- 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.
SLIDE 23
- 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.
ate sev ever eral al times es bef efor
e yo your r ev event! ent!
SLIDE 24
- It is important to adequately build up muscle stores
- f 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.
SLIDE 25
- 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.
SLIDE 26
- 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.
SLIDE 27
- During an event, the nutritional carbohydrate value
and hydration value should be all in one, in the form
- f 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
- f carbohydrate per hour should be consumed.
SLIDE 28 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.
SLIDE 29
- 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.
SLIDE 30
- A variety of nutrients are needed during this time,
including carbohydrate, protein, fluid, and electrolytes.
- Directly following exercise, the muscles are able to take
up more glucose and store it as glycogen compared with
- ther times.
- Muscle damage that occurred during the exercise needs
to be repaired so the muscle can adapt and maintain or increase its strength; this process requires amino acids.
SLIDE 31
- Following endurance exercise, the body needs both
carbohydrate and protein in roughly a 4:1 ratio.
- Food or carbohydrate/protein beverages should be
consumed within 2 hours after exercise ends. Carbohydrates are essential in replenishing glycogen stores in muscles following endurance exercise.
- If you partake in a long training run that depletes
glycogen stores and will be running again within 24 hours, proper nutrition is critical to replenish glycogen.
SLIDE 32
- The recommended macronutrient distribution ranges
are the following:
ein: 10 10-35 35% % of daily energy.
20- 35% 5% of daily energy.
bs: : 45 45%-65% % of daily energy, or 8-10 g/kg body weight daily.
- The recommended amount of prote
tein in for the general public is 0.8 g/kg body weight daily; for endurance athletes this level is increased to 1.0-1.6 g/kg body weight daily.
SLIDE 33 To improve your running endurance and form, you
have to keep your core activated with every step you take.
When running, your pelvis and trunk have to be
stabilized, especially when shifting weight from
- ne leg to another. Your back muscles and abs are
working hard to stabilize your entire body.
If core muscles are weak, you are more likely to
compensate with other inefficient movements. This decreases the power of the push off, thus reducing the effectiveness of your steps.
SLIDE 34
Perform 3 rounds of 8-12 reps. Rest 90 seconds between rounds. Incorporate these exercises into your routine
2x/week.
1. Lunge and twist 2. Low side plank with leg lift and swing 3. Marching glute bridge 4. Quadruped limb raises 5. Quadruped trunk rotation and crunch 6. High plank knee-to-elbow with side knee raise
SLIDE 35
Lunge and Twist Low Side Plank w/ Leg Lift & Swing Marching Glute Bridge High Plank Knee to Elbow w/Side Knee Raise Quadrupled Trunk Rotation & Crunch Quadrupled Limb Raises
SLIDE 36
Plyometric and Speed training are two training
techniques that allow athletes to improve their running performance.
Both are important components of a well-
balanced plan to improve not only sport performance, but also job performance and activities of daily living.
Plyometric and speed training are also both
important for injury prevention with runners.
SLIDE 37
A plyometric movement is a quick, powerful
movement consisting of an eccentric muscle action, also known as a countermovement or prestretch, followed by an immediate powerful concentric muscle action.
The main objective of plyometric training for
runners is to produce greater power by training the muscles to contract more quickly and forcefully from an actively pre-stretched position.
SLIDE 38
The stretch-shortening cycle involves both stored
elastic energy and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time.
3 Stages:
SLIDE 39
SLIDE 40
- Running economy is all about using oxygen most
efficiently.
- Improving running economy can be achieved
through optimal muscle recruitment, which can be trained though plyometric exercises.
- More stored energy means you can maintain a
given pace using less overall energy.
- The better the muscles are at producing force
against the ground quickly, the less time you spend on the ground.
SLIDE 41
- Distance runners tend to recruit the aerobic
slow-twitch muscle fibers the majority of the time.
- When a runner engages in plyometrics, more of
the fast-twitch muscle fibers are recruited. This maximizes total muscle recruitment, producing higher force against the ground resulting in faster running.
SLIDE 42 2 training day per week
Focus on proper form. 3 sets of 10-12 reps.
- Squat Jumps
- Jumping Lunge
- Lateral Jumps
- Single-Leg Lateral Hops
- 180 Bounds
- Single-Leg Bounds
- Depth Jump
- Box Jumps
SLIDE 43
Squat Jumps Single-Leg Lateral Hops Lateral Jumps Jumping Lunge Box Jumps Depth Jump Single-Leg Bounds 180 Bounds
SLIDE 44
The ancient practice of yoga has many benefits. Yoga can be used as a training technique to
improve flexibility, increase body strength, and develop a stronger core.
SLIDE 45
Lower blood pressure Improve respiratory function Reduce stress (emotional and physical) Promote a state of inner balance Increase muscle strength. Improve Flexibility Many other benefits
SLIDE 46 When in a yoga pose, the prime movers and
- pposing muscles are working at the same time.
There are muscles that are lengthening (extending)
and shortening (flexing) at the same time.
SLIDE 47
Effective synergistic work for building strength. Sun Salutations (Surya Namaskar)
SLIDE 48
Warrior poses Slow Flow series Pose for 8-10 breath cycles
SLIDE 49
Side Plank Pose (Vasisthasana) Spinal Balance/Balancing Table (Dandayamna
Bharmanasana)
Floor postures that are easily adaptable and
used in a series or routine.
Tools to further target the core. Yoga Blocks and
Straps.
SLIDE 50
SLIDE 51 Definition: The range of motion in a joint or group
- f joints or the ability to move joints effectively
though a complete range of motion.
Three components that affect flexibility:
- Muscle elasticity and length.
- Joint structure (Heredity).
- Nervous system.
When your muscles are flexible, you are less likely
to become injured during physical activity.
SLIDE 52 Recovery from running events is equally important
as training, working on flexibility, and building body and core strength.
Proper recovery is important for preventing injury
and illness.
After a run it is important to keep moving instead
- f coming to an abrupt stop. A gradual 10-minute
cool-down followed by proper stretching of all major muscle groups is needed to enhance the recovery process.
SLIDE 53
Foam rolling is an excellent aid in recovery. This kind of massage helps boost tissue repair,
increases mobility, and decreases soreness.
Placing your body weight on the foam roller
creates pressure which will break up adhesions and scar tissue.
A foam roller can be used on all major muscle
groups.
SLIDE 54
If you are experiencing muscle soreness, ice the
affected area.
10-15 minutes on, 10-15 minutes off. Using heat immediately following a run is not
advised, any type of exercise may cause micro tears in the muscle and heat will only aggravate the area and prolong your recovery.
SLIDE 55 Rest is one of the most important components of a
successful training program.
Runners should plan on sleeping a few extra hours
- f sleep a night if possible to allow the body to
recover.
Lack of sleep will cause your body to produce more
cortisol which will interfere with tissue repair. It also effects metabolism which has a direct effect
- n glucose stores, your fuel source for long events.
SLIDE 56
SLIDE 57 UAW/Fo Ford Team am Presente nters:
Ed Aragon
Fitness Specialist Exercise Sport Science, B.S. Kinesiology (Masters in progress)
Matt Kishler er Fitness Specialist Exercise Science, B.S. ACSM – Certified Personal Trainer
Deb Clarke e Site Manager Exercise Science, B.S. Yoga Instructor RYT 200HR ACE – Certified Personal Trainer, Group Exercise Instructor & Health Coach
Team am Contrib ributions utions from:
Nicole Flores es Assistant Manager Athletic Training,B.S. Health Education,M.S.
Jenn Prong, g, Fitness Specialist Exercise Sport Science, B.S. ACE – Health Coach
Tera Winton, Fitness Specialist Exercise Sport Science, B.S.
SLIDE 58
National Strength & Conditioning Association (NSCA), The Essentials of Strength and Conditioning, 4th edition
MARATHON RUNNERS AND THEIR NUTRITION VIEWS, PRACTICES, AND SOURCES OF NUTRITION INFORMATION Lauren Flynn Syracuse University (Thesis)
Runner’s World Magazine
https://www.acefitness.org/education-and-resources/professional/expert- articles/5598/the-impact-of-flexibility-training-on-performance
https://www.trainingpeaks.com/
https://www.runtastic.com/blog/en/top-6-core-exercises-you-should-be-doing-if- youre-a-runner/
https://www.yogajournal.com/poses
