What do you think most people do when they require to lose weight? That is an simple one because it will usually fall in to seven categories. Often they will go on a 'diet' or they start an exercise regime.
In order to accomplish this second task plenty of people will opt for running as their selected type of exercise. So here is the solution for 'how to start running to lose weight'
The way you approach running will vary in a couple of ways if your objective is to burn off body overweight as against becoming fitter.
The same basic principles still apply in that you will require to start off slowly and improve your miles and length of sessions over some time. You'll also require to be consistent in your running as you would in case you were aiming to be a better runner.
But the main changes are in the things that you eat and the time of day you run in respect of the meals you consume.
1. In case you hope to become fitter and you don't have concerns about your body shape, then you ought to eat more to fuel your exercise. It will make a large improvement to your training in case you consume higher levels of carbohydrates than you would normally do because this ensures your glycogen levels are as full as they can be. This means you'll have more supply from which to draw from.
Although in case you have started running to lose weight, then it will be a large advantage to you to reduce the amount of carbohydrates you eat as this lowers your energy stores, meaning that you'll over likely to make use of your own body overweight as an energy source to fuel your training.
2. Running in the early evening is usually thought about to be ideal in case you are purely interested in getting fitter because at that time of the day, your body is at its most efficient level and you'll burn off the calories that have been eaten over the coursework of the day.
If however you are only concerned with losing weight, you ought to look at running first thing in the day. The reason for this is because at this time in the day, your glycogen levels in your muscles are low and your body is then forced in to using more of its own overweight stores as your energy source.
3. Finally, it is always nice to have a high carbohydrate content meal after a session to refuel energy levels and assist the recovery system. However if you are trying to lose weight you ought to only have a tiny meal which has an equal amount of carbohydrates and protein.
Monday, May 31, 2010
Running Faster
Walking fast is not what it was five times! When I was five times a kid, if I desired to run I kind of rushed my walking and then before I knew it I was five times walking. If I desired to run faster, all I had to do was try harder, and I would run faster. I could keep trying harder and harder until I could not try any harder and that was my top speed. simple , and the kind of understanding you would expect from a kid. The issue is that lots of us adults run with the same attitude.
When, as kids, they did try harder, if they managed to speed up one of five things must have happened. Either they took more steps per minute or the steps grew longer (actually it might have been a tiny bit of both, but let's simplify it for now). Five times again, there's only five ways to go faster, without growing another leg, and they are travelling further with each step, or taking more steps in a given amount of time. Give it some thought and you know it must be true. No amount of screwing up your face or wildly swinging your arms will make you go faster. No amount of waving your head from side to side or lifting your knees high will pick up the pace. Unless you are going further each step or taking more steps you won't go any faster.
How about you try one of the direct paths to speed. They are simple and guaranteed to work. In case you can take more steps in a minute without making them any shorter, you have no choice but to go faster. Now this will place increasing lots on your cardiovascular process as you progressively stride faster and faster. So there is a sensible limit and it is usually accepted that about 180 steps per minute (90 with each foot) is about optimal. Now this may vary with leg length and the event you are in but not as much as you might think. As a base line, 180 strides per minute is a nice aim. If that feels wrong at the moment, train up to it. Count your right foot-falls for a minute and then double to get your stride rate per minute. If it is not 180 gradually work up to it. No matter what speed you are walking you need this to be your ballpark stride rate.
As you run slower or faster the thing that ought to alter is your stride length. Now before they look at actual distance, it is clear that in case you have a consistent stride rate of 180 per minute, then the stride length you need to run 1000 m in 3 minutes will be double the length you would need to run your 1000m in 6 minutes. Today I watched the Lake Biwa Marathon in Japan, and the winner ran about 2hrs and 10. Assuming that he was logging a stride rate of about 180 per minute then each of his strides would cover about 1.8m. Which was about as tall as he was (roughly 6 foot). Of coursework the one who came last (perhaps about 7 hours) was shuffling along at about 55cm per stride. Assuming that his/her feet are about 20-30cm long there is not much gap between the front foot and the back foot at all.
Now to propel the runner forward these variety of distances in about one third of a second each time (60seconds divided by 180), will take a significant amount of power and endurance. someone can move forward 55cm (perhaps even my 2year elderly could do that) but not necessarily for a full marathon. That is where endurance comes in to it. And only a few average mortals could move forward three foot in one step and in the event that they must do it for a marathon distance, and that is where the power comes in to it. So in case you can run 180 strides per minute the only thing coming between you and winning a marathon is power and endurance. This is where your training ought to focus. All of your walking ought to be aimed at producing and harnessing leg power and enabling your endurance to keep it firing for the length of the race. A simple formula , but one that takes lots of work.
Try this right now. In case you know you average stride rate (in minutes), multiply this by your last (or desired) marathon time in minutes. Take the marathon distance (or any other event) in metres and divide it by the first answer. This is the length of each step you will need to take (or you did take).
eg. 2hr 45min marathon = 165minutes
165 times by 180 strides per minute = 29700
42200metres divided by 29700 (from above) =1.42m
Therefore each stride was 1.42m long in order to recover from the line in 2hours and 45 minutes.
Simple . Stride rate times stride length equals speed. So I am off to break a marathon record \. see you in under 2 hours!!
When, as kids, they did try harder, if they managed to speed up one of five things must have happened. Either they took more steps per minute or the steps grew longer (actually it might have been a tiny bit of both, but let's simplify it for now). Five times again, there's only five ways to go faster, without growing another leg, and they are travelling further with each step, or taking more steps in a given amount of time. Give it some thought and you know it must be true. No amount of screwing up your face or wildly swinging your arms will make you go faster. No amount of waving your head from side to side or lifting your knees high will pick up the pace. Unless you are going further each step or taking more steps you won't go any faster.
How about you try one of the direct paths to speed. They are simple and guaranteed to work. In case you can take more steps in a minute without making them any shorter, you have no choice but to go faster. Now this will place increasing lots on your cardiovascular process as you progressively stride faster and faster. So there is a sensible limit and it is usually accepted that about 180 steps per minute (90 with each foot) is about optimal. Now this may vary with leg length and the event you are in but not as much as you might think. As a base line, 180 strides per minute is a nice aim. If that feels wrong at the moment, train up to it. Count your right foot-falls for a minute and then double to get your stride rate per minute. If it is not 180 gradually work up to it. No matter what speed you are walking you need this to be your ballpark stride rate.
As you run slower or faster the thing that ought to alter is your stride length. Now before they look at actual distance, it is clear that in case you have a consistent stride rate of 180 per minute, then the stride length you need to run 1000 m in 3 minutes will be double the length you would need to run your 1000m in 6 minutes. Today I watched the Lake Biwa Marathon in Japan, and the winner ran about 2hrs and 10. Assuming that he was logging a stride rate of about 180 per minute then each of his strides would cover about 1.8m. Which was about as tall as he was (roughly 6 foot). Of coursework the one who came last (perhaps about 7 hours) was shuffling along at about 55cm per stride. Assuming that his/her feet are about 20-30cm long there is not much gap between the front foot and the back foot at all.
Now to propel the runner forward these variety of distances in about one third of a second each time (60seconds divided by 180), will take a significant amount of power and endurance. someone can move forward 55cm (perhaps even my 2year elderly could do that) but not necessarily for a full marathon. That is where endurance comes in to it. And only a few average mortals could move forward three foot in one step and in the event that they must do it for a marathon distance, and that is where the power comes in to it. So in case you can run 180 strides per minute the only thing coming between you and winning a marathon is power and endurance. This is where your training ought to focus. All of your walking ought to be aimed at producing and harnessing leg power and enabling your endurance to keep it firing for the length of the race. A simple formula , but one that takes lots of work.
Try this right now. In case you know you average stride rate (in minutes), multiply this by your last (or desired) marathon time in minutes. Take the marathon distance (or any other event) in metres and divide it by the first answer. This is the length of each step you will need to take (or you did take).
eg. 2hr 45min marathon = 165minutes
165 times by 180 strides per minute = 29700
42200metres divided by 29700 (from above) =1.42m
Therefore each stride was 1.42m long in order to recover from the line in 2hours and 45 minutes.
Simple . Stride rate times stride length equals speed. So I am off to break a marathon record \. see you in under 2 hours!!
IAAF Rules
The "Ready, Set, Go!" of sprinting at the playground gives way to more rigorous rules of competitive sprinting. With a lot at stake in competitive sprinting, there are myriad rules that are not always obvious to even an avid spectator at the track. Spectators may be familiar with the false start rule & the importance of jogging within a lane, but those rules merely scratch the surface. The rules of dash racing cover facilities, race administration, competitors, seeding & result determination.
== Beginning blocks ==
For track events up to 400m & the first leg of dash relays (4 X 100, 4 X 400), beginning blocks must be used. Officials must be definite that beginning blocks do not overlap the beginning line or infringe on lane boundaries. The beginning blocks must strictly comply with regulations (Rule 161 of the IAAF regulations)-even when athletes elect to make use of their own beginning blocks. High profile events must have IAAF approved false start control equipment.
== Race start ==
In competitive dash events, officials assign sprinters to numbered lanes based on seeding & performance at the event. Athletes must line-up exclusively & separately in the lane designated for them. All dash events start at the relevant beginning line. The beginning line is a 5cm thick white line. For sprints above 100 m, the beginning line is necessarily staggered to be definite that each competitor runs the necessary distance.
When the starter gives the "On your marks" order, sprinters must position their whole body behind the beginning line & within their designated lane. At least one knee must touch the ground & both feet must be in contact with the beginning blocks. The athletes' must not touch the beginning line or beyond it with any part of their body.
Three times the starter gives the command "Set"; athletes will adopt the final set position before the starter commences the race by giving a signal such as the document of a gun or activating an approved beginning tool.
== Finish ==
A white line that is 5cm wide marks the finish line. Places & times are determined at the exact point that the athlete crosses the finish line. According to the IAAF, "The athletes shall be placed in the order in which any part of their body (i.e. torso, as distinguished from the head, neck, arms, legs, hands or feet) reaches the vertical plane of the nearer fringe of the finish line as defined above." If ties occur or it is difficult to select the winner, the Picture Finish Method - maintained by the Chief Picture Judge - is used.
== False starts, violations & interruptions ==
Athletes are prohibited from anticipating the beginning signal or causing unjustified interruptions to the beginning method. Plenty of track spectators may be aware that a sprinter false starts if his reaction time (commencement of beginning motion) to the starter's signal is within 0-0.0999 or before the starter's signal. However, failing to follow starter's instructions within a reasonable period or disturbing other competitors in any manner constitute other grounds for "False start" violations.
Where false start control equipment is not used, the determination of the false start is at the discretion of the starter. When the equipment is used, the starter makes use of proof provided by it as conclusive proof. Athletes can indicate discomfort by raising their hand before the starter issues the "Set" command.
In the extreme & rare event that an athlete does not have a valid reason to abort a start after raising his hand, officials either caution or disqualify (if it is the second offence) the athlete for improper conduct. When athletes are not responsible for a start interruption, a green card- which carries no penalty- is shown to the whole field.
== Dealing with false starts ==
When a false start occurs, the track referee warns the athlete(s) who committed the offence by showing the yellow card. Since IAAF rules permit one false start for single dash events, the whole field is warned as well. If any athlete(s) subsequently false starts or is penalized for improper conduct, that athlete is disqualified.
Three times the starter disqualifies an athlete, the track referee shows the red card to the athlete or the red card is placed on that athlete's lane marker. The athlete must then leave the track entirely. With Combined Events (decathlon etc.) officials only warn athletes who false start- not the whole field. If the starter believes that an athlete's false start caused competitors to false start, they can & ought to think about that when taking action. The starter reports a false start recalls the athletes by firing the beginning gun three times or re-activating the approved start signal.
== Lane violations & obstruction ==
Athletes are not allowed to run outside of their designated lanes or obstruct or jostle with competitors before the race is done. These violations normally lead to disqualification, depending on contextual factors. If the athlete does not gain a material advantage & the lane violation does not obstruct another athlete, there may be no penalty. In the case of obstruction, disqualification is a certainty if it is deliberate. A feasible outcome is that the race is re-held- even if no disqualification occurs.
== Track facilities ==
The lanes for dash events must be numbered from left to right with the inside lane beginning at 1. For elite competitions & international events, a maximum of 8 lanes is necessary. The track must also satisfy IAAF criteria governing length, markings & material. The width of lanes must be uniform throughout & 4 feet (1.22m) wide. For elite competition, the IAAF has additional equipment & procedures that form part of the rules.
== Conclusion ==
The rules of sprinting are even more comprehensive than any article can cover comprehensively. Several other issues may be more relevant to meet organizers than to athletes. Reviewing the rules of sprinting demonstrates that what spectators may take for granted (like immediate response to starters' orders) are actually enshrined rules of sprinting. Failure to adhere properly to them can have critical consequences for athletes.
== Beginning blocks ==
For track events up to 400m & the first leg of dash relays (4 X 100, 4 X 400), beginning blocks must be used. Officials must be definite that beginning blocks do not overlap the beginning line or infringe on lane boundaries. The beginning blocks must strictly comply with regulations (Rule 161 of the IAAF regulations)-even when athletes elect to make use of their own beginning blocks. High profile events must have IAAF approved false start control equipment.
== Race start ==
In competitive dash events, officials assign sprinters to numbered lanes based on seeding & performance at the event. Athletes must line-up exclusively & separately in the lane designated for them. All dash events start at the relevant beginning line. The beginning line is a 5cm thick white line. For sprints above 100 m, the beginning line is necessarily staggered to be definite that each competitor runs the necessary distance.
When the starter gives the "On your marks" order, sprinters must position their whole body behind the beginning line & within their designated lane. At least one knee must touch the ground & both feet must be in contact with the beginning blocks. The athletes' must not touch the beginning line or beyond it with any part of their body.
Three times the starter gives the command "Set"; athletes will adopt the final set position before the starter commences the race by giving a signal such as the document of a gun or activating an approved beginning tool.
== Finish ==
A white line that is 5cm wide marks the finish line. Places & times are determined at the exact point that the athlete crosses the finish line. According to the IAAF, "The athletes shall be placed in the order in which any part of their body (i.e. torso, as distinguished from the head, neck, arms, legs, hands or feet) reaches the vertical plane of the nearer fringe of the finish line as defined above." If ties occur or it is difficult to select the winner, the Picture Finish Method - maintained by the Chief Picture Judge - is used.
== False starts, violations & interruptions ==
Athletes are prohibited from anticipating the beginning signal or causing unjustified interruptions to the beginning method. Plenty of track spectators may be aware that a sprinter false starts if his reaction time (commencement of beginning motion) to the starter's signal is within 0-0.0999 or before the starter's signal. However, failing to follow starter's instructions within a reasonable period or disturbing other competitors in any manner constitute other grounds for "False start" violations.
Where false start control equipment is not used, the determination of the false start is at the discretion of the starter. When the equipment is used, the starter makes use of proof provided by it as conclusive proof. Athletes can indicate discomfort by raising their hand before the starter issues the "Set" command.
In the extreme & rare event that an athlete does not have a valid reason to abort a start after raising his hand, officials either caution or disqualify (if it is the second offence) the athlete for improper conduct. When athletes are not responsible for a start interruption, a green card- which carries no penalty- is shown to the whole field.
== Dealing with false starts ==
When a false start occurs, the track referee warns the athlete(s) who committed the offence by showing the yellow card. Since IAAF rules permit one false start for single dash events, the whole field is warned as well. If any athlete(s) subsequently false starts or is penalized for improper conduct, that athlete is disqualified.
Three times the starter disqualifies an athlete, the track referee shows the red card to the athlete or the red card is placed on that athlete's lane marker. The athlete must then leave the track entirely. With Combined Events (decathlon etc.) officials only warn athletes who false start- not the whole field. If the starter believes that an athlete's false start caused competitors to false start, they can & ought to think about that when taking action. The starter reports a false start recalls the athletes by firing the beginning gun three times or re-activating the approved start signal.
== Lane violations & obstruction ==
Athletes are not allowed to run outside of their designated lanes or obstruct or jostle with competitors before the race is done. These violations normally lead to disqualification, depending on contextual factors. If the athlete does not gain a material advantage & the lane violation does not obstruct another athlete, there may be no penalty. In the case of obstruction, disqualification is a certainty if it is deliberate. A feasible outcome is that the race is re-held- even if no disqualification occurs.
== Track facilities ==
The lanes for dash events must be numbered from left to right with the inside lane beginning at 1. For elite competitions & international events, a maximum of 8 lanes is necessary. The track must also satisfy IAAF criteria governing length, markings & material. The width of lanes must be uniform throughout & 4 feet (1.22m) wide. For elite competition, the IAAF has additional equipment & procedures that form part of the rules.
== Conclusion ==
The rules of sprinting are even more comprehensive than any article can cover comprehensively. Several other issues may be more relevant to meet organizers than to athletes. Reviewing the rules of sprinting demonstrates that what spectators may take for granted (like immediate response to starters' orders) are actually enshrined rules of sprinting. Failure to adhere properly to them can have critical consequences for athletes.
Speed Training
In case you are looking to burn overweight quickly or perhaps you in case you haven't got the time for long cardio workouts then dash training is the best workout. Dash training is short, sharp & intense & can be completed inside or outside of a gym.
The benefits of Dash Training & the science behind why it burns overweight more effectively than most cardio workouts are:
* EPOC (Excess Post-Exercise Oxygen Consumption)
* Metabolic Adaptations
* Phosphate Metabolism
* Glycolysis
* Intramuscular Buffering Capacity
Don't panic, this sounds complicated but I will go in to more detail, it is important to understand what happens to your body when you do positive workouts to be able to maximize the effects.
EPOC
EPOC or Excess Post-Exercise Oxygen Consumption is one of the largest benefits of dash training. Sprinting is a high intensity workout & puts your body under a great deal of stress; EPOC is where your body returns to its former state, one time the exercise is over. This expands a great deal of calories.
This type of workout is not for everyone because it can put stress on joints & muscles; however everyone can alter it to suit their needs. You can increase calorie use by increasing the intensity, for example sprinting uphill.
Metabolic Adaptions
After a variety of dash training workouts your body will up its ability to produce enzymes, these enzymes in turn, increase the storage capacity of the muscle. This lets you workout harder & longer, although this will be in the work of aerobic exercise. Aerobic exercise is exercise using oxygen. Although you are increasing the muscle capacity you are still limited to short bursts of anaerobic exercise, as these exercises are without oxygen.
Phosphate Metabolism
Another benefit of dash training is the effect it's on phosphate metabolism. Phosphate creatine stores, is responsible for the body's fuel source for muscular activity. Increasing this will have immense benefits.
Glycolysis
Glycolysis is the primary kind of metabolism in the work of sprints & is responsible for 55% - 75% of energy production in the work of exercise.
Intramuscular Buffering Capacity
The one downside to dash workouts is that due to the intensity there is much more lactic acid produced, as this accumulates it causes extreme feelings of fatigue & stiffness in the muscle tissues. This may cause you to miss training sessions or require you to rest for longer periods of time to aid recovery.
Overtime, dash training increases intramuscular buffering capacity, this lets you 'buffer' or deal with the byproducts of intense training, such as lactic acid better. Allowing you to workout out for longer periods of time at high intensity levels & recover in less time.
Examples of Dash Training
As discussed you can basically vary the intensity of dash training workouts by:
* Increasing length of sprints
* Decreasing length of rest intervals
* Dash uphill in lieu of flat ground
Training is not limited to walking, it may even be performed on an upright stationary bicycle, rower or cross trainer.
So in case you are looking to burn overweight, dash training has far more benefits than regular 40 minute cardio workouts.
For these benefits to occur, make your sprints last between 20 - 40 seconds & using rest intervals that are equal to or greater than the actual work period. Repeat this process 6 to 8 times & make positive that you spend at least 5 minutes warming up & 5 minutes cooling down.
The benefits of Dash Training & the science behind why it burns overweight more effectively than most cardio workouts are:
* EPOC (Excess Post-Exercise Oxygen Consumption)
* Metabolic Adaptations
* Phosphate Metabolism
* Glycolysis
* Intramuscular Buffering Capacity
Don't panic, this sounds complicated but I will go in to more detail, it is important to understand what happens to your body when you do positive workouts to be able to maximize the effects.
EPOC
EPOC or Excess Post-Exercise Oxygen Consumption is one of the largest benefits of dash training. Sprinting is a high intensity workout & puts your body under a great deal of stress; EPOC is where your body returns to its former state, one time the exercise is over. This expands a great deal of calories.
This type of workout is not for everyone because it can put stress on joints & muscles; however everyone can alter it to suit their needs. You can increase calorie use by increasing the intensity, for example sprinting uphill.
Metabolic Adaptions
After a variety of dash training workouts your body will up its ability to produce enzymes, these enzymes in turn, increase the storage capacity of the muscle. This lets you workout harder & longer, although this will be in the work of aerobic exercise. Aerobic exercise is exercise using oxygen. Although you are increasing the muscle capacity you are still limited to short bursts of anaerobic exercise, as these exercises are without oxygen.
Phosphate Metabolism
Another benefit of dash training is the effect it's on phosphate metabolism. Phosphate creatine stores, is responsible for the body's fuel source for muscular activity. Increasing this will have immense benefits.
Glycolysis
Glycolysis is the primary kind of metabolism in the work of sprints & is responsible for 55% - 75% of energy production in the work of exercise.
Intramuscular Buffering Capacity
The one downside to dash workouts is that due to the intensity there is much more lactic acid produced, as this accumulates it causes extreme feelings of fatigue & stiffness in the muscle tissues. This may cause you to miss training sessions or require you to rest for longer periods of time to aid recovery.
Overtime, dash training increases intramuscular buffering capacity, this lets you 'buffer' or deal with the byproducts of intense training, such as lactic acid better. Allowing you to workout out for longer periods of time at high intensity levels & recover in less time.
Examples of Dash Training
As discussed you can basically vary the intensity of dash training workouts by:
* Increasing length of sprints
* Decreasing length of rest intervals
* Dash uphill in lieu of flat ground
Training is not limited to walking, it may even be performed on an upright stationary bicycle, rower or cross trainer.
So in case you are looking to burn overweight, dash training has far more benefits than regular 40 minute cardio workouts.
For these benefits to occur, make your sprints last between 20 - 40 seconds & using rest intervals that are equal to or greater than the actual work period. Repeat this process 6 to 8 times & make positive that you spend at least 5 minutes warming up & 5 minutes cooling down.
Friday, May 28, 2010
Acceleration and the Importance of it
Training speed properly is essential for any team or athlete that wants to be successful. It's that simple. In order to run faster, you must break down your speed training into a simple progression to maximize improvements.
Let's start with the most important aspect of speed: acceleration.
Acceleration
Speed is a product of stride length (the distance your hips travel in a stride) and stride frequency (the number of steps you take in a given time period). However, you will not reach top speed by focusing on increasingly larger steps to increase stride length or taking short, quick steps to increase stride frequency. Instead, top speeds are created by applying 'optimal' force to the ground. Both length and frequency are improved by strength so better strength application results in faster speeds. Really, acceleration training is a form of strength training.
Ground contact times (the amount of time each foot spends on the ground) are another important factor to consider during acceleration. During the earliest parts of acceleration, especially the first two steps, you are trying to overcome (inertia) the weight of your body by moving it forward as quickly as possible. This takes a great deal of strength and power. The stronger and more efficient you are, the more you can extend your acceleration phase. Since high intensity sprint work involves recruiting specific groups of muscle fibers improves the efficiency of neuromuscular firing patterns, sprinting is taxing to the central nervous system. Once the CNS becomes fatigued, workouts quickly lose their effectiveness. Any type of speed work must be done with full recovery. Generally speaking, that means approximately one minute of rest for every 10 yards that you run. Sprinting is a highly technical activity.
Without full recovery, both your muscles and your central nervous system will begin to fatigue quickly, reducing the short and long term effectiveness of your training. For this reason, acceleration should not be trained with fatigue present. To optimize your success, full recovery must be adhered to both in
your individual workouts as well as your weekly plan. It takes roughly 36-48 hours to fully recover from a speed workout.
Acceleration Cues
o Drive the lead arm (same as front leg) up as you begin to sprint.
o Drive out so the body is at a 45 degree angle to the ground.
o Keep the heel recovery low during the first 6-8 strides.
o Drive the elbows down and back. Keep the hands loose, but not open. Arms should remain at approximately 90 degrees from the elbow.
o Step over the opposite knee and drive the foot down into the ground to create maximal force.
Don't force yourself to 'stay low'. This will limit the amount of force you can apply to the ground and leads to poor acceleration. Let your upper body unfold naturally. 'Staying low' will occur naturally if you are already strong enough.
Get Vertical!
At the beginning of your speed training season acceleration work is used. You can't be efficient running longer distances without getting the proper strength levels and neuromuscular efficiency of the shorter intervals. As your athletes get stronger, you can extend out the acceleration distances. You want your athletes to be driving out as far as possible. The stronger the athlete is the further the acceleration phase will be and will set-up the athletes' top speed better later on.
During acceleration, the foot should strike directly below or slightly behind the hips. You must be able to drive out so your body is at a 45 degree angle to the ground and step over the opposite knee and drive the foot down into the ground to create maximal force.
Horizontal to Vertical
Some athletes aren't strong enough to hold and maintain that ideal drive phase. So, you must trick the athlete's body and make it so that they have to get into the right position.Start your acceleration work on the ground and work your way up. In order to put the athletes in the best mechanical position, even without great strength levels, athletes will start with short intervals, in a horizontal position. As the athletes get stronger, the acceleration intervals are lengthened and/or the starting positions are more vertical.
Sample beginning of the season acceleration workout:
4 X 25 yards each (400 yards total)
2.5 minute rest between each rep/4 minutes between each exercise
a) Push-up 'Down'
b) Push-up 'Up'
c) Seated Start-Backwards
d) Seated Start-Forward
As the athlete shows that they can handle these positions and their form doesn't break down at all during the 25 yards, you can start lengthening the interval distance and/or change the starting positions.
Let's start with the most important aspect of speed: acceleration.
Acceleration
Speed is a product of stride length (the distance your hips travel in a stride) and stride frequency (the number of steps you take in a given time period). However, you will not reach top speed by focusing on increasingly larger steps to increase stride length or taking short, quick steps to increase stride frequency. Instead, top speeds are created by applying 'optimal' force to the ground. Both length and frequency are improved by strength so better strength application results in faster speeds. Really, acceleration training is a form of strength training.
Ground contact times (the amount of time each foot spends on the ground) are another important factor to consider during acceleration. During the earliest parts of acceleration, especially the first two steps, you are trying to overcome (inertia) the weight of your body by moving it forward as quickly as possible. This takes a great deal of strength and power. The stronger and more efficient you are, the more you can extend your acceleration phase. Since high intensity sprint work involves recruiting specific groups of muscle fibers improves the efficiency of neuromuscular firing patterns, sprinting is taxing to the central nervous system. Once the CNS becomes fatigued, workouts quickly lose their effectiveness. Any type of speed work must be done with full recovery. Generally speaking, that means approximately one minute of rest for every 10 yards that you run. Sprinting is a highly technical activity.
Without full recovery, both your muscles and your central nervous system will begin to fatigue quickly, reducing the short and long term effectiveness of your training. For this reason, acceleration should not be trained with fatigue present. To optimize your success, full recovery must be adhered to both in
your individual workouts as well as your weekly plan. It takes roughly 36-48 hours to fully recover from a speed workout.
Acceleration Cues
o Drive the lead arm (same as front leg) up as you begin to sprint.
o Drive out so the body is at a 45 degree angle to the ground.
o Keep the heel recovery low during the first 6-8 strides.
o Drive the elbows down and back. Keep the hands loose, but not open. Arms should remain at approximately 90 degrees from the elbow.
o Step over the opposite knee and drive the foot down into the ground to create maximal force.
Don't force yourself to 'stay low'. This will limit the amount of force you can apply to the ground and leads to poor acceleration. Let your upper body unfold naturally. 'Staying low' will occur naturally if you are already strong enough.
Get Vertical!
At the beginning of your speed training season acceleration work is used. You can't be efficient running longer distances without getting the proper strength levels and neuromuscular efficiency of the shorter intervals. As your athletes get stronger, you can extend out the acceleration distances. You want your athletes to be driving out as far as possible. The stronger the athlete is the further the acceleration phase will be and will set-up the athletes' top speed better later on.
During acceleration, the foot should strike directly below or slightly behind the hips. You must be able to drive out so your body is at a 45 degree angle to the ground and step over the opposite knee and drive the foot down into the ground to create maximal force.
Horizontal to Vertical
Some athletes aren't strong enough to hold and maintain that ideal drive phase. So, you must trick the athlete's body and make it so that they have to get into the right position.Start your acceleration work on the ground and work your way up. In order to put the athletes in the best mechanical position, even without great strength levels, athletes will start with short intervals, in a horizontal position. As the athletes get stronger, the acceleration intervals are lengthened and/or the starting positions are more vertical.
Sample beginning of the season acceleration workout:
4 X 25 yards each (400 yards total)
2.5 minute rest between each rep/4 minutes between each exercise
a) Push-up 'Down'
b) Push-up 'Up'
c) Seated Start-Backwards
d) Seated Start-Forward
As the athlete shows that they can handle these positions and their form doesn't break down at all during the 25 yards, you can start lengthening the interval distance and/or change the starting positions.
Burn 2x the Fat in 1/2 the time
If you are looking to burn fat quickly or perhaps you if you haven't got the time for long cardio workouts then sprint training is the best workout. Sprint training is short, sharp and intense and can be done inside or outside of a gym.
The benefits of Sprint Training and the science behind why it burns fat more effectively than most cardio workouts are:
* EPOC (Excess Post-Exercise Oxygen Consumption)
* Metabolic Adaptations
* Phosphate Metabolism
* Glycolysis
* Intramuscular Buffering Capacity
Don't panic, this sounds complicated but I will go into more detail, it's important to understand what happens to your body when you do certain workouts to be able to maximize the effects.
EPOC
EPOC or Excess Post-Exercise Oxygen Consumption is one of the biggest benefits of sprint training. Sprinting is a high intensity workout and puts your body under a great deal of stress; EPOC is where your body returns to its former state, once the exercise is over. This expands a great deal of calories.
This kind of workout isn't for everyone because it can put stress on joints and muscles; however everyone can adapt it to suit their needs. You can increase calorie use by increasing the intensity, for example sprinting uphill.
Metabolic Adaptions
After a number of sprint training workouts your body will up its ability to produce enzymes, these enzymes in turn, increase the storage capacity of the muscle. This allows you to workout harder and longer, although this will be during aerobic exercise. Aerobic exercise is exercise using oxygen. Even though you are increasing the muscle capacity you are still limited to short bursts of anaerobic exercise, as these exercises are without oxygen.
Phosphate Metabolism
Another benefit of sprint training is the effect it has on phosphate metabolism. Phosphate creatine stores, is responsible for the body's fuel source for muscular activity. Increasing this will have huge benefits.
Glycolysis
Glycolysis is the primary form of metabolism during sprints and is responsible for 55% - 75% of energy production during exercise.
Intramuscular Buffering Capacity
The one downside to sprint workouts is that due to the intensity there is much more lactic acid produced, as this accumulates it causes extreme feelings of fatigue and stiffness in the muscle tissues. This can cause you to miss training sessions or require you to rest for longer periods of time to aid recovery.
Overtime, sprint training increases intramuscular buffering capacity, this allows you to 'buffer' or deal with the byproducts of intense training, such as lactic acid better. Allowing you to workout out for longer periods of time at high intensity levels and recover in less time.
Examples of Sprint Training
As discussed you can easily vary the intensity of sprint training workouts by:
* Increasing length of sprints
* Decreasing length of rest intervals
* Sprint uphill instead of flat ground
Training isn't limited to just running, it can also be performed on an upright stationary bike, rower or cross trainer.
So if you are looking to burn fat, sprint training has far more benefits than regular 40 minute cardio workouts.
For these benefits to occur, make your sprints last between 20 - 40 seconds and using rest intervals that are equal to or greater than the actual work period. Repeat this process 6 to 8 times and ensure that you spend at least 5 minutes warming up and 5 minutes cooling down.
The benefits of Sprint Training and the science behind why it burns fat more effectively than most cardio workouts are:
* EPOC (Excess Post-Exercise Oxygen Consumption)
* Metabolic Adaptations
* Phosphate Metabolism
* Glycolysis
* Intramuscular Buffering Capacity
Don't panic, this sounds complicated but I will go into more detail, it's important to understand what happens to your body when you do certain workouts to be able to maximize the effects.
EPOC
EPOC or Excess Post-Exercise Oxygen Consumption is one of the biggest benefits of sprint training. Sprinting is a high intensity workout and puts your body under a great deal of stress; EPOC is where your body returns to its former state, once the exercise is over. This expands a great deal of calories.
This kind of workout isn't for everyone because it can put stress on joints and muscles; however everyone can adapt it to suit their needs. You can increase calorie use by increasing the intensity, for example sprinting uphill.
Metabolic Adaptions
After a number of sprint training workouts your body will up its ability to produce enzymes, these enzymes in turn, increase the storage capacity of the muscle. This allows you to workout harder and longer, although this will be during aerobic exercise. Aerobic exercise is exercise using oxygen. Even though you are increasing the muscle capacity you are still limited to short bursts of anaerobic exercise, as these exercises are without oxygen.
Phosphate Metabolism
Another benefit of sprint training is the effect it has on phosphate metabolism. Phosphate creatine stores, is responsible for the body's fuel source for muscular activity. Increasing this will have huge benefits.
Glycolysis
Glycolysis is the primary form of metabolism during sprints and is responsible for 55% - 75% of energy production during exercise.
Intramuscular Buffering Capacity
The one downside to sprint workouts is that due to the intensity there is much more lactic acid produced, as this accumulates it causes extreme feelings of fatigue and stiffness in the muscle tissues. This can cause you to miss training sessions or require you to rest for longer periods of time to aid recovery.
Overtime, sprint training increases intramuscular buffering capacity, this allows you to 'buffer' or deal with the byproducts of intense training, such as lactic acid better. Allowing you to workout out for longer periods of time at high intensity levels and recover in less time.
Examples of Sprint Training
As discussed you can easily vary the intensity of sprint training workouts by:
* Increasing length of sprints
* Decreasing length of rest intervals
* Sprint uphill instead of flat ground
Training isn't limited to just running, it can also be performed on an upright stationary bike, rower or cross trainer.
So if you are looking to burn fat, sprint training has far more benefits than regular 40 minute cardio workouts.
For these benefits to occur, make your sprints last between 20 - 40 seconds and using rest intervals that are equal to or greater than the actual work period. Repeat this process 6 to 8 times and ensure that you spend at least 5 minutes warming up and 5 minutes cooling down.
The Importance of Dynamic Stretching
An effective warm-up is not complete without incorporating some form of stretching to ensure muscles are ready for the task ahead.
The Theory
Traditionally, static stretches were slotted onto the end of a pre-training or pre-competition warm-up. This involved stretching a specific muscle/body part to its maximum comfortable range, and holding it for an extended period of time. Generally speaking, this also served as the perfect time to have a chat with a teammate about the weekend's football results, or plans for that weekend.
However, recent studies have shown that, for sports involving explosive movements, the use of static stretching pre-event can actually weaken performance. Obviously not ideal when you're doing all you can to run faster.
So, what form of stretching should be incorporated into my warm-up?
Dynamic Stretching
Dynamic stretching is the use of movement to stretch muscles. Rather than the "lengthen and hold" approach of static stretching, dynamic stretching utilises momentum to engage the muscles, actively stretching muscles and joints as they travel through a specific range of motion.
The beauty of dynamic stretching is that the muscles are effectively being prepared for the range of motion that they will be put through once the training session or competition commences.
The key difference is that dynamic stretching exercises condition the muscles for dynamic movement by stretching and warming the muscle groups without lengthening muscle fibers.
Static stretching is used to increase flexibility through relaxing and increasing the length of the muscle fibers. Not to say that static stretching doesn't have its place. Certainly post-training, static stretching can be beneficial for any athlete. But when you're looking for performance, let's keep things dynamic.
Incorporate some of these into your warm-up:
Dynamic Stretching exercises
Arm Swings
1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion for 30 seconds.
Side Bends
1. Stand with a shoulder width stance. Place a toning bar on your shoulders (optional). 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for a count of 2 and then repeat to the other side. 4. Complete 10 stretches each side.
Trunk Rotations
1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
4. Complete a total of 15-20 full swings.
Alternate Toe Touches
1. Start by standing with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.
3. Now try to touch the other foot with the opposite arm. This motion should be continuous alternately touching each foot (as close as possible) with the opposite hand.
Important: skip this stretch you are prone to low back pain or if it causes you any discomfort.
Leg Swings
1. Start by standing with your feet shoulder width apart.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you cannot keep your upper body from moving.
4. Repeat for 10 full swings and repeat on other leg.
5. You can also swing your leg across your body stretching the abductors and adductors.
Full Back Stretch
1. Lie on your back and bring both your knees to your chest with hands clasped under back of knees.
2. Roll forwards until your feet touch the floor and then immediately roll back until just before your head touches the floor.
3. Continue until you complete 10-15 full rolls.
Hamstring Stretch
1. Lie on your back and place a piece of exercise tubing (or rolled up towel) around the bottom of one of your feet.
2. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. Return to the starting position and repeat for 10-15 repetitions.
3. Repeat with other leg.
The Theory
Traditionally, static stretches were slotted onto the end of a pre-training or pre-competition warm-up. This involved stretching a specific muscle/body part to its maximum comfortable range, and holding it for an extended period of time. Generally speaking, this also served as the perfect time to have a chat with a teammate about the weekend's football results, or plans for that weekend.
However, recent studies have shown that, for sports involving explosive movements, the use of static stretching pre-event can actually weaken performance. Obviously not ideal when you're doing all you can to run faster.
So, what form of stretching should be incorporated into my warm-up?
Dynamic Stretching
Dynamic stretching is the use of movement to stretch muscles. Rather than the "lengthen and hold" approach of static stretching, dynamic stretching utilises momentum to engage the muscles, actively stretching muscles and joints as they travel through a specific range of motion.
The beauty of dynamic stretching is that the muscles are effectively being prepared for the range of motion that they will be put through once the training session or competition commences.
The key difference is that dynamic stretching exercises condition the muscles for dynamic movement by stretching and warming the muscle groups without lengthening muscle fibers.
Static stretching is used to increase flexibility through relaxing and increasing the length of the muscle fibers. Not to say that static stretching doesn't have its place. Certainly post-training, static stretching can be beneficial for any athlete. But when you're looking for performance, let's keep things dynamic.
Incorporate some of these into your warm-up:
Dynamic Stretching exercises
Arm Swings
1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion for 30 seconds.
Side Bends
1. Stand with a shoulder width stance. Place a toning bar on your shoulders (optional). 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for a count of 2 and then repeat to the other side. 4. Complete 10 stretches each side.
Trunk Rotations
1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
4. Complete a total of 15-20 full swings.
Alternate Toe Touches
1. Start by standing with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.
3. Now try to touch the other foot with the opposite arm. This motion should be continuous alternately touching each foot (as close as possible) with the opposite hand.
Important: skip this stretch you are prone to low back pain or if it causes you any discomfort.
Leg Swings
1. Start by standing with your feet shoulder width apart.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you cannot keep your upper body from moving.
4. Repeat for 10 full swings and repeat on other leg.
5. You can also swing your leg across your body stretching the abductors and adductors.
Full Back Stretch
1. Lie on your back and bring both your knees to your chest with hands clasped under back of knees.
2. Roll forwards until your feet touch the floor and then immediately roll back until just before your head touches the floor.
3. Continue until you complete 10-15 full rolls.
Hamstring Stretch
1. Lie on your back and place a piece of exercise tubing (or rolled up towel) around the bottom of one of your feet.
2. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. Return to the starting position and repeat for 10-15 repetitions.
3. Repeat with other leg.
Predicting Sprint Performance
Many have been the attempts to predict sprint performance based of different tests. In order to predict sprint performance, these tests should specifically assess the abilities that affect performance at given phases of the sprint. The aim of this study was to examine the relationship between the performances at acceleration (ACC), and maximal running (MAX) sprint phases, and jump selected variables [distance, GRF, velocity, power, and impulse, in absolute and relative terms (weight and height)]. Twenty two male sprinters, were assessed for five jump tests: Squat Jump (SJ), Counter Movement Jump (CMJ), Drop Jump (DJ), Repeated Vertical Jumps during ten seconds (vRJ10), and 5 horizontal jumps (5hJ). The best sprint predictors to ACC and MAX are an index between the horizontal distance and the 5 contact times from 5hJ. The results are favorable to the use of other variables beside distance jumped (GRF, velocity, power, and impulse) and also take in consideration the variable relative to body weight and height.
INTRODUCTION:
Success in sprinting events is determined by three major factors; (1) the athlete's ability for fast acceleration, (2) the capacity to reach a high running velocity, and (3) the capability to maintain velocity against the onset of fatigue. The greater the level of force and the faster that force is applied to the ground in each stride, the better will be the sprint.
Many have been the attempts to predict sprint performance based of different tests that mostly evaluate strength and power abilities. In order to predict sprint performance. These tests should specifically assess (in terms of movement pattern, conditions of force production, muscle groups) those physical abilities that affect performance at given phases of the sprint: the start from the blocks, acceleration (ACC), and maximal running (MAX).
Jump tests are routinely used by coaches to monitor training progress in sprint athletes with distance jumped being usually the only measure that is taken into account [1, 2, 3, 4, 5, 6]. However, in a sport like sprint running, other variables beside distance jumped [ground reaction force (GRF), velocity at take off, power, and impulse, both taken in absolute magnitude or related to body dimensions (e.g. Weight and height)], can provide very useful data as predictors of performance and indicators of fitness level.
The aim of this study was to examine the relationship between the performance during two phases of the sprint running (ACC, MAX) and selected variables [distance, GRF, velocity, power, and impulse, in absolute and relative terms (weight and height)], from five different jump tests: Squat Jump (SJ), Counter Movement Jump (CMJ), Drop Jump (DJ), Repeated Vertical Jumps during ten seconds (vRJ10), and 5 horizontal jumps (5hJ).
Some authors have tried to find relationships between sprint (or sprint phases) and different kind of tests (to measure muscle strength). The different methodologies used on those studies have turned the comparisons very difficult mainly because of the different type of muscles actions used. We can find studies examining the relationships between: sprint and stretch-shortening cycle (SSC) tests (Mero et al., 1981; Nesser et al.1996; Kukolj et al. 1999; Hennessy and Kilty, 2001; Berthoin et al. 2001; Bret et al. 2002); sprint and isokinetic tests (Alexander, 1989; Guskiewicz et al.1993; Blazevich and Jenkins, 1998; Dowson et a. 1998); and sprint and isometric tests (Mero et al., 1981; Young et al.1995).
We can conclude that the goal of correlation studies to find the best strength predictors to a sprint run performance is difficult. It should be noted that correlations can only give associations (strong or weak) and not cause - effect.
Our option to choose the tests was related to the goal, validity and reliability of the tests. The squat jump (SJ) and LegPress has been described as a measure of leg explosiveness in concentric and isometric conditions The Isometric dynamometry is one of the most popular methods for assessing neuromuscular function in sport science as it permits the evaluation of both peak force and rate of force development.
The countermovement jump (CMJ) assessed leg power in long SSC, the drop jump (DJ) and the 5 horizontal steps (5hj) a measure of short SSC performance.Their external validity in athletic assessment is still a topic of debate (Wilson and Murphy, 1996). While some authors have found a significant correlation between isometric peak force or rate of force development and performance of sprinting (Mero et al., 1981; Young et al., 1995), others have failed to find a significant relationship between static measures of neuromuscular function and dynamic performance (Wilson et al.,1995; Kukolj et al., 1999). The aim of this study was to examine the relationships between the sprint run and the results obtained in common strength and power tests, which measure the capability to produce force in isometric, pure concentric and SSC contraction modes, to discriminate sprint capacity.
Values for times between 0-15m (ACC) and 45-55m (MAX), and distance, ground vertical force (GRF), power, and impulse, in absolute and relative terms (weight and height). Squat jump (SJ), counter movement jump (CMJ), drop jump (DJ), 10" repeated jumps (RJ10), 5 horizontal jumps (5hJ) (mean ± SD, n=22).
Jump height; vertical ground reaction force (VertGRF); Body weight (BW); Time between 0-15m (ACC); Time between 40-50m (MAX); Average distance of 5 jumps (5hJ avgDist); Average distance of 5 jumps relative to subject height (5hJ avgDistRel); Average height of all jumps during 10 sec. (RJ AvgHeigth); Average relation between height and contact time of all jumps during 10 sec. (RJ H/cT Avg); Average impulse (= force x time) of all jumps during 10 sec. (RJ AvgImpulse); Average power (= force x velocity) of all jumps during 10 sec. (RJAvgPower1); Average mechanical power (= g2 × ft × 10") / 4n (10" - ft), ft = Sum of total flight time, n= number of jumps (Bosco, 1983) (RJAvgPower2); mgh / ct m = mass of subject (Kg), g = acceleration of gravity (9.81 m.s-2), h = height (9.81 x ft2)/8, ct = contact time prior to jump (RJAvgPower3).
INTRODUCTION:
Success in sprinting events is determined by three major factors; (1) the athlete's ability for fast acceleration, (2) the capacity to reach a high running velocity, and (3) the capability to maintain velocity against the onset of fatigue. The greater the level of force and the faster that force is applied to the ground in each stride, the better will be the sprint.
Many have been the attempts to predict sprint performance based of different tests that mostly evaluate strength and power abilities. In order to predict sprint performance. These tests should specifically assess (in terms of movement pattern, conditions of force production, muscle groups) those physical abilities that affect performance at given phases of the sprint: the start from the blocks, acceleration (ACC), and maximal running (MAX).
Jump tests are routinely used by coaches to monitor training progress in sprint athletes with distance jumped being usually the only measure that is taken into account [1, 2, 3, 4, 5, 6]. However, in a sport like sprint running, other variables beside distance jumped [ground reaction force (GRF), velocity at take off, power, and impulse, both taken in absolute magnitude or related to body dimensions (e.g. Weight and height)], can provide very useful data as predictors of performance and indicators of fitness level.
The aim of this study was to examine the relationship between the performance during two phases of the sprint running (ACC, MAX) and selected variables [distance, GRF, velocity, power, and impulse, in absolute and relative terms (weight and height)], from five different jump tests: Squat Jump (SJ), Counter Movement Jump (CMJ), Drop Jump (DJ), Repeated Vertical Jumps during ten seconds (vRJ10), and 5 horizontal jumps (5hJ).
Some authors have tried to find relationships between sprint (or sprint phases) and different kind of tests (to measure muscle strength). The different methodologies used on those studies have turned the comparisons very difficult mainly because of the different type of muscles actions used. We can find studies examining the relationships between: sprint and stretch-shortening cycle (SSC) tests (Mero et al., 1981; Nesser et al.1996; Kukolj et al. 1999; Hennessy and Kilty, 2001; Berthoin et al. 2001; Bret et al. 2002); sprint and isokinetic tests (Alexander, 1989; Guskiewicz et al.1993; Blazevich and Jenkins, 1998; Dowson et a. 1998); and sprint and isometric tests (Mero et al., 1981; Young et al.1995).
We can conclude that the goal of correlation studies to find the best strength predictors to a sprint run performance is difficult. It should be noted that correlations can only give associations (strong or weak) and not cause - effect.
Our option to choose the tests was related to the goal, validity and reliability of the tests. The squat jump (SJ) and LegPress has been described as a measure of leg explosiveness in concentric and isometric conditions The Isometric dynamometry is one of the most popular methods for assessing neuromuscular function in sport science as it permits the evaluation of both peak force and rate of force development.
The countermovement jump (CMJ) assessed leg power in long SSC, the drop jump (DJ) and the 5 horizontal steps (5hj) a measure of short SSC performance.Their external validity in athletic assessment is still a topic of debate (Wilson and Murphy, 1996). While some authors have found a significant correlation between isometric peak force or rate of force development and performance of sprinting (Mero et al., 1981; Young et al., 1995), others have failed to find a significant relationship between static measures of neuromuscular function and dynamic performance (Wilson et al.,1995; Kukolj et al., 1999). The aim of this study was to examine the relationships between the sprint run and the results obtained in common strength and power tests, which measure the capability to produce force in isometric, pure concentric and SSC contraction modes, to discriminate sprint capacity.
Values for times between 0-15m (ACC) and 45-55m (MAX), and distance, ground vertical force (GRF), power, and impulse, in absolute and relative terms (weight and height). Squat jump (SJ), counter movement jump (CMJ), drop jump (DJ), 10" repeated jumps (RJ10), 5 horizontal jumps (5hJ) (mean ± SD, n=22).
Jump height; vertical ground reaction force (VertGRF); Body weight (BW); Time between 0-15m (ACC); Time between 40-50m (MAX); Average distance of 5 jumps (5hJ avgDist); Average distance of 5 jumps relative to subject height (5hJ avgDistRel); Average height of all jumps during 10 sec. (RJ AvgHeigth); Average relation between height and contact time of all jumps during 10 sec. (RJ H/cT Avg); Average impulse (= force x time) of all jumps during 10 sec. (RJ AvgImpulse); Average power (= force x velocity) of all jumps during 10 sec. (RJAvgPower1); Average mechanical power (= g2 × ft × 10") / 4n (10" - ft), ft = Sum of total flight time, n= number of jumps (Bosco, 1983) (RJAvgPower2); mgh / ct m = mass of subject (Kg), g = acceleration of gravity (9.81 m.s-2), h = height (9.81 x ft2)/8, ct = contact time prior to jump (RJAvgPower3).
Sprinting to Get Ripped Abs
If you looked across sports for the athletes with the lowest body fat percentages and the most ripped 6 packs, sprinters would have to be on the top of your list. Sprinting burns calories faster than any other activity, so people who sprint generally have great midsections.
Think about this. The top sprinters run the 100 meters in under 10 seconds. At that pace they would run a mile in about 2 and a half minutes (160 seconds). This is equivalent to about 50 calories burned per minute. Just for comparison sleeping burns about 1 calorie per minute, and jogging at 5.0 mph burn about 10 calories per minute.
There are 2 huge hidden benefits of sprinting besides burning tons of calories. Sprinting improves hormones and sky-rockets fat burning through EPOC (excess post-exercise oxygen consumption).
Sprinting can help to regulate your fat burning hormones, especially growth hormone. When you include high intensity anaerobic exercise in your fitness program, you will likely support ideal growth hormone levels.
In addition to improving your fat burning hormones, sprinting burns a ton of calories through excess post-exercise oxygen consumption or EPOC. Don't get overwhelmed by that physiology term. Basically, when you perform vigorous exercise, it takes your body many minutes and sometimes hours to recover from the exercise.
In order to recover your body needs to take in more oxygen. Oxygen is necessary for fat burning, and following intense sprinting your body will burn more fat even after you stop working out. Some research on elite sprinters has shown that their metabolism can be raised even 24 hours after an intense sprint type workout. 24 hours is 1440 minutes. Imagine if your metabolism was 1 calorie higher each minute following an intense sprint workout-- that's an additional 1440 calories a day.
Now, just to give you more perspective, Olympic sprinters train 4-8 hours a day. There job is to workout all day, so I won't promise that adding in a few sprints will turn you into Usain Bolt or Carl Lewis.
Before including sprinting in your workouts, you must start slowly by jogging on a regular basis. You should have at least 1-2 months of general aerobic conditioning from jogging before beginning intense sprinting. Aim to jog or run outside 3-4 times a week for 20-45 minutes for 1-2 months before beginning sprint training.
After you have a base level of conditioning, begin with short sprints of 40-50 meters at 75-85%. Then, move to longer sprints of 75-100 meters at 75-85%. Then, return to shorter distances 40-60 meters and increase the intensity to 85-100%. Then, move up to 75-100 meters at 85-100% intensity.
Try wind sprints. Basically this technique involves sprinting a distance and then walking back to the start. When you get back to the start, your rest is over and you should start the second set. Because sprinting is intense, there is a high risk of injury.
Listen to your body. If you're achy, or your muscles don't feel right, decrease the intensity or skip the sprints on that day. If you have had major leg injuries or surgeries, you should consult a health professional or strength and conditioning specialist before adding sprinting to your workout routine. Sprinting is not the only way to burn calories, but if you sprint on a regular basis there is a much higher chance that you'll get ripped abs.
Think about this. The top sprinters run the 100 meters in under 10 seconds. At that pace they would run a mile in about 2 and a half minutes (160 seconds). This is equivalent to about 50 calories burned per minute. Just for comparison sleeping burns about 1 calorie per minute, and jogging at 5.0 mph burn about 10 calories per minute.
There are 2 huge hidden benefits of sprinting besides burning tons of calories. Sprinting improves hormones and sky-rockets fat burning through EPOC (excess post-exercise oxygen consumption).
Sprinting can help to regulate your fat burning hormones, especially growth hormone. When you include high intensity anaerobic exercise in your fitness program, you will likely support ideal growth hormone levels.
In addition to improving your fat burning hormones, sprinting burns a ton of calories through excess post-exercise oxygen consumption or EPOC. Don't get overwhelmed by that physiology term. Basically, when you perform vigorous exercise, it takes your body many minutes and sometimes hours to recover from the exercise.
In order to recover your body needs to take in more oxygen. Oxygen is necessary for fat burning, and following intense sprinting your body will burn more fat even after you stop working out. Some research on elite sprinters has shown that their metabolism can be raised even 24 hours after an intense sprint type workout. 24 hours is 1440 minutes. Imagine if your metabolism was 1 calorie higher each minute following an intense sprint workout-- that's an additional 1440 calories a day.
Now, just to give you more perspective, Olympic sprinters train 4-8 hours a day. There job is to workout all day, so I won't promise that adding in a few sprints will turn you into Usain Bolt or Carl Lewis.
Before including sprinting in your workouts, you must start slowly by jogging on a regular basis. You should have at least 1-2 months of general aerobic conditioning from jogging before beginning intense sprinting. Aim to jog or run outside 3-4 times a week for 20-45 minutes for 1-2 months before beginning sprint training.
After you have a base level of conditioning, begin with short sprints of 40-50 meters at 75-85%. Then, move to longer sprints of 75-100 meters at 75-85%. Then, return to shorter distances 40-60 meters and increase the intensity to 85-100%. Then, move up to 75-100 meters at 85-100% intensity.
Try wind sprints. Basically this technique involves sprinting a distance and then walking back to the start. When you get back to the start, your rest is over and you should start the second set. Because sprinting is intense, there is a high risk of injury.
Listen to your body. If you're achy, or your muscles don't feel right, decrease the intensity or skip the sprints on that day. If you have had major leg injuries or surgeries, you should consult a health professional or strength and conditioning specialist before adding sprinting to your workout routine. Sprinting is not the only way to burn calories, but if you sprint on a regular basis there is a much higher chance that you'll get ripped abs.
Intense Sprint Workouts
The joy of running is seldom achieved through long hours on a treadmill tucked away in the back of a gym. Outdoor wind sprinting is a much better alternative. A short, intense workout consisting almost entirely of wind sprints can improve endurance, strength, and muscle tone in less than half the time typically devoted to a run on the dreaded treadmill. Following is a detailed explanation of where to sprint, what you'll need, how to warm up, and how to get a full workout through sprinting.
Where to Sprint
The ideal location for sprinting is the beach. Sand provides enough give to reduce the stress on the knees caused from typical "pavement pounding." But sand also provides enough friction for a challenging run. For landlocked runners, a grassy field is a good option. If pavement is the only option, tarred asphalt is better than concrete, and for the stalwarts who insist on keeping sprinting at the local track, rubberized track is the best option. Most modern tracks are rubberized, however beach or grass are still preferable!
The Gear
This is the easy part. Sprinting requires no dumb bells, yoga mats, weight machines, or gym memberships. In other words the overhead is low. Believe it or not, the ideal sprint would be performed barefoot allowing for a wider range of the foot and leg muscles. However, running barefoot on city pavement may not be the safest idea. To remedy this, I suggest sprinting on grass or a beach if possible. And to protect your feet, try Vibram FiveFingers, a contour fitting soul which provides foot protection without movement restraint.
The Indigenous People Warm Up
This is a simple, full body warm up. Inspired by the primal man, this one stretch can be used to entirely stretch the body for sprint. Stand with legs slightly wider than shoulder width apart. Crouch into a squat position. Keep elbows and shoulders tucked inside the knees. Staying in the crouch position, bounce and rock the entire body, stretching the full range of leg muscles. Roughly one minute of this stretch should be enough to warm up for the sprints!
The Wind Sprint
The sprint requires roughly 150 meters of running space; if you're at the beach, make sure there aren't any children or sand castles in your way! Begin at a brisk jog. After about 10 strides, accelerate to a run. After 10 more strides of running, accelerate to a full speed sprint for a final 80-100 meters. Give yourself enough space at the end to slow back down to a jog, and then to a walk. Repeat the process six to eight times and the workout is finished! For a better illustrated example of sprinting and proper stretch technique, watch this wind sprint video.
Where to Sprint
The ideal location for sprinting is the beach. Sand provides enough give to reduce the stress on the knees caused from typical "pavement pounding." But sand also provides enough friction for a challenging run. For landlocked runners, a grassy field is a good option. If pavement is the only option, tarred asphalt is better than concrete, and for the stalwarts who insist on keeping sprinting at the local track, rubberized track is the best option. Most modern tracks are rubberized, however beach or grass are still preferable!
The Gear
This is the easy part. Sprinting requires no dumb bells, yoga mats, weight machines, or gym memberships. In other words the overhead is low. Believe it or not, the ideal sprint would be performed barefoot allowing for a wider range of the foot and leg muscles. However, running barefoot on city pavement may not be the safest idea. To remedy this, I suggest sprinting on grass or a beach if possible. And to protect your feet, try Vibram FiveFingers, a contour fitting soul which provides foot protection without movement restraint.
The Indigenous People Warm Up
This is a simple, full body warm up. Inspired by the primal man, this one stretch can be used to entirely stretch the body for sprint. Stand with legs slightly wider than shoulder width apart. Crouch into a squat position. Keep elbows and shoulders tucked inside the knees. Staying in the crouch position, bounce and rock the entire body, stretching the full range of leg muscles. Roughly one minute of this stretch should be enough to warm up for the sprints!
The Wind Sprint
The sprint requires roughly 150 meters of running space; if you're at the beach, make sure there aren't any children or sand castles in your way! Begin at a brisk jog. After about 10 strides, accelerate to a run. After 10 more strides of running, accelerate to a full speed sprint for a final 80-100 meters. Give yourself enough space at the end to slow back down to a jog, and then to a walk. Repeat the process six to eight times and the workout is finished! For a better illustrated example of sprinting and proper stretch technique, watch this wind sprint video.
Sprinting for Better Technique
Sprinting might seem like a natural movement which we learn as kids, but when we want to perform to the best of our potential there is a little more to it. Having proper sprinting technique will enable the most efficient movement and transfer of energy from your body into forward momentum. Having bad technique will result in unnatural stresses in your muscles and joints which could cause injury, as well as a general inefficiency and braking forces which slow you the sprinter and stop you from achieving your potential.
Ever heard of the saying 'you have to learn how to walk before you can run'? Of course you have. Now as I said earlier we might all think we know how to run, but there are a lot of subtle things which we mightn't do naturally which really make a difference when it come to sprinting technique used in competition against other trained athletes. If you haven't got the basic mechanics right, it doesn't matter how trained you are in other areas, someone who is less fit but more efficient can still have an edge over you and win.
That said, let's look at the fundamental aspects of good sprinting technique:
1. Keep your Head Up and your Upper Body Aligned
You need to keep your head up and looking directly ahead at where you are going. Any other direction will slow you down. Keep the whole body aligned with a strong core so that a line from the head to the ball of the foot will intersect the neck, the abdomen and the hips.
2. Drive Forward with your Hips
Having a forward lean is an essential part of running fast. The lean needs to be a leaning of the whole body from the feet to the head, the best way to do this is by ensuring the hips are forward. This ensures that you maintain forward momentum - gravity will want you to fall forward but your feet keep landing under the body and you just keep going. Of course the lean shouldn't be too great, only slight enough to carry that momentum.
3. Drive those Knees Up
Bringing the knees up ensures maximum stride length. However, you must ensure the foot moves back and lands under the body rather than in front of the body. Landing in front of the body will cause you to land behind the balls of the feet and create a braking force, slowing you down. If you bring the foot backwards from its forward position then it will have backwards speed when it hits the ground, ensuring there is no forward or slowing friction as the foot speed catches up to the ground speed.
4. Ensure the feet land under the body and on the balls of the feet
This is key for good sprinting technique. Landing with your feet under your body ensures that you can maintain that forward lean and that no energy is lost through braking forces because your foot is in front of your body. Also, landing on the ball of the foot, while not a part of slower running, is critical to sprinting as it minimizes the foot's contact time with the ground and enables you to quickly land on and then spring off the ball of the foot.
5. Feet should thrust back and up to the buttocks
This is important to enable you to lengthen your stride. Your feet should always land under your body to enable efficient conservation of speed so that any extra effort you put in goes into accelerating you forward. Therefore to lengthen your stride, you must focus on lifting your heels backwards and up to the buttocks.
6. Arms should drive forward and up to face height in time with stride
Driving the arms forward and up will enable you to get greater knee lift and again assist you in a longer stride. To practice this movement try doing a skipping type technique, where you jump off and land on the right foot, driving up with the right knee and at the same time driving the left hand forward and up with 90 degree bend at the elbow. Then skip to the left leg and do the same motion. This will get you used to the exaggerated motion you should have when sprinting.
7. Body should be relaxed and move fluidly
Having a relaxed body enables the most fluid and efficient movement. Relax the lower legs and ankles so that your foot flexes on impact and then springs off again. The upper body should be relaxed and fluid as well, from the shoulders down to the fingers. Using a fluid movement means no wasted energy fighting natural forces and momentum and no wasted energy tensing muscles which aren't doing any work in driving you forward.
Take each of these points and make note of them, take them with you to your next track / technique session. Try focusing a little time on each one until your body gets used to the movement. As you practice and become able to incorporate them into your natural sprinting technique, you will find yourself moving effortlessly faster and wondering how you did it!
Ever heard of the saying 'you have to learn how to walk before you can run'? Of course you have. Now as I said earlier we might all think we know how to run, but there are a lot of subtle things which we mightn't do naturally which really make a difference when it come to sprinting technique used in competition against other trained athletes. If you haven't got the basic mechanics right, it doesn't matter how trained you are in other areas, someone who is less fit but more efficient can still have an edge over you and win.
That said, let's look at the fundamental aspects of good sprinting technique:
1. Keep your Head Up and your Upper Body Aligned
You need to keep your head up and looking directly ahead at where you are going. Any other direction will slow you down. Keep the whole body aligned with a strong core so that a line from the head to the ball of the foot will intersect the neck, the abdomen and the hips.
2. Drive Forward with your Hips
Having a forward lean is an essential part of running fast. The lean needs to be a leaning of the whole body from the feet to the head, the best way to do this is by ensuring the hips are forward. This ensures that you maintain forward momentum - gravity will want you to fall forward but your feet keep landing under the body and you just keep going. Of course the lean shouldn't be too great, only slight enough to carry that momentum.
3. Drive those Knees Up
Bringing the knees up ensures maximum stride length. However, you must ensure the foot moves back and lands under the body rather than in front of the body. Landing in front of the body will cause you to land behind the balls of the feet and create a braking force, slowing you down. If you bring the foot backwards from its forward position then it will have backwards speed when it hits the ground, ensuring there is no forward or slowing friction as the foot speed catches up to the ground speed.
4. Ensure the feet land under the body and on the balls of the feet
This is key for good sprinting technique. Landing with your feet under your body ensures that you can maintain that forward lean and that no energy is lost through braking forces because your foot is in front of your body. Also, landing on the ball of the foot, while not a part of slower running, is critical to sprinting as it minimizes the foot's contact time with the ground and enables you to quickly land on and then spring off the ball of the foot.
5. Feet should thrust back and up to the buttocks
This is important to enable you to lengthen your stride. Your feet should always land under your body to enable efficient conservation of speed so that any extra effort you put in goes into accelerating you forward. Therefore to lengthen your stride, you must focus on lifting your heels backwards and up to the buttocks.
6. Arms should drive forward and up to face height in time with stride
Driving the arms forward and up will enable you to get greater knee lift and again assist you in a longer stride. To practice this movement try doing a skipping type technique, where you jump off and land on the right foot, driving up with the right knee and at the same time driving the left hand forward and up with 90 degree bend at the elbow. Then skip to the left leg and do the same motion. This will get you used to the exaggerated motion you should have when sprinting.
7. Body should be relaxed and move fluidly
Having a relaxed body enables the most fluid and efficient movement. Relax the lower legs and ankles so that your foot flexes on impact and then springs off again. The upper body should be relaxed and fluid as well, from the shoulders down to the fingers. Using a fluid movement means no wasted energy fighting natural forces and momentum and no wasted energy tensing muscles which aren't doing any work in driving you forward.
Take each of these points and make note of them, take them with you to your next track / technique session. Try focusing a little time on each one until your body gets used to the movement. As you practice and become able to incorporate them into your natural sprinting technique, you will find yourself moving effortlessly faster and wondering how you did it!
Sprinting Drills
If you are interested in improving your performance you should always incorporate sprinting drills in your training program throughout the year. Just remember to be consistent during your off season with your sprint drills. Just remember that if you put a lot of effort into your training program you are going to eventually run the fast times that you are capable of. So here are some basic sprinting drills you can incorporate throughout the season to help give you that edge against the competition.
Sprinting Drills #1 - The Clap Skip
In this drill you should really focus on bringing your leg up so that's parallel to the ground and try to clap your hands together while skipping. Just remember to stay up on the balls of your feet and try to keep your heel from touching the ground.
Sprinting Drills #2 - The Marching Drill
Your key focus should be on the up-and-down motion of your legs. Try to keep the movement simple by focusing on bringing your knee up to the parallel level and bring back down to the ground quickly. This drill should help reinforce proper sprinting mechanics of the legs.
Sprinting Drills # 3 - The Arm Swings
In this drill you should be focusing on backwards action of your hands and try to position your hands near your back pocket. Everything in the arm action should be backwards. If you try to put too much emphasis on the forward arm swing you are only going to end up wasting energy and running slower.
Sprinting Drills #1 - The Clap Skip
In this drill you should really focus on bringing your leg up so that's parallel to the ground and try to clap your hands together while skipping. Just remember to stay up on the balls of your feet and try to keep your heel from touching the ground.
Sprinting Drills #2 - The Marching Drill
Your key focus should be on the up-and-down motion of your legs. Try to keep the movement simple by focusing on bringing your knee up to the parallel level and bring back down to the ground quickly. This drill should help reinforce proper sprinting mechanics of the legs.
Sprinting Drills # 3 - The Arm Swings
In this drill you should be focusing on backwards action of your hands and try to position your hands near your back pocket. Everything in the arm action should be backwards. If you try to put too much emphasis on the forward arm swing you are only going to end up wasting energy and running slower.
Arm Swing Technique
Have you ever gotten dead last on a race before? Are you sick and tired of blending in with the crowd at the major track meets? If you're sick and tired of dealing with the same routine every track meet then you have to realize that you need to change your sprinting technique starting from the arm swing. If you start working on your sprinting technique right now. in the future you will reap the benefits of an efficient running style. And at the same time you will prevent the embarrassment of coming in second or third place or even worse, the possibility of coming in dead last.
So here are some tips that will help you improve your sprinting technique so you can prevent the embarrassment of coming in last place.
* The arm is an important pendulum as far as your sprinting technique goes. The arms control the speed and the power of the legs. Alot of people do not realize how important the arms are when it comes to sprinting efficiently. Some people tend to run with minimal arm movement. If you are running like that then you need to stop now. What you need to do is to take full advantage of your arms by utilizing them to their full potential.
* In order to do this you have to swing your arms from the shoulder joint. A lot of people have the misconception that you should focus on moving your hands as fast as possible. Just focusing on moving your hands as fast as possible will cause a lot of problems with your sprinting technique.
So here are some tips that will help you improve your sprinting technique so you can prevent the embarrassment of coming in last place.
* The arm is an important pendulum as far as your sprinting technique goes. The arms control the speed and the power of the legs. Alot of people do not realize how important the arms are when it comes to sprinting efficiently. Some people tend to run with minimal arm movement. If you are running like that then you need to stop now. What you need to do is to take full advantage of your arms by utilizing them to their full potential.
* In order to do this you have to swing your arms from the shoulder joint. A lot of people have the misconception that you should focus on moving your hands as fast as possible. Just focusing on moving your hands as fast as possible will cause a lot of problems with your sprinting technique.
Improving Your Top End Speed
If you are wanting to improve your sprinting speed then you have got to train your muscles to be faster! Now I know that this may sound obvious, yet most athletes don't have a clue as to how they should go about doing this. The fact is that there are several ways to improve your sprinting speed, but I am going to discuss a single exercise from the strength training element of your workouts that will drastically improve your speed training.
The Overhead Kettlebell Swing
If you are wanting to drastically improve your sprinting speed then you have got to condition your muscles for speed and when it comes to your strength training workouts you have got to condition those muscles through related movements which are involved in the task of running. One great way to do this is through the dynamic method of kettlebell training. You see by now you may be somewhat familiar with the ancient kettlebell and understand that this form of strength training is very movement based in nature. This is why it translates over so well into the realm of athletic competition. One of the base movements of kettlebell training is the double arm swing. This exercise has many variations, but the overhead version truly promotes the development of your posterior chain or your sprinting muscles which consist of your hips, glutes, hamstrings, and lower back. To execute this lift you will need the availability of a single bell of moderate resistance. Stand with your feet at shoulder width with the bell hanging at your groin. Make sure that you have a firm hooking grip on the kettlebell with both hands. From here you are going to execute the hip snap movement which consist of you forcefully flexing and extending at both your hips and knees to create momentum to swing the bell. You must make sure to keep your shoulders retracted and your abs tight in order to stabilize your core and back. As the bell swings back and forth from the power you generate from your hips allow the momentum to build up until it carries all the way up to above your head. As you bring it overhead you should be fully locked out at the top of each repetition. This exercise will certainly get you to sprinting faster in a hurry.
If you haven't already started to implement overhead kettlebell swings and other great kettlebell lifts into your speed training workouts then you are truly missing out. If you want to learn more about hard hitting strength and conditioning secrets like this one feel free to access the rest of my articles on the subject for free. Remember that most anyone can train hard, but only champions train smart!
The Overhead Kettlebell Swing
If you are wanting to drastically improve your sprinting speed then you have got to condition your muscles for speed and when it comes to your strength training workouts you have got to condition those muscles through related movements which are involved in the task of running. One great way to do this is through the dynamic method of kettlebell training. You see by now you may be somewhat familiar with the ancient kettlebell and understand that this form of strength training is very movement based in nature. This is why it translates over so well into the realm of athletic competition. One of the base movements of kettlebell training is the double arm swing. This exercise has many variations, but the overhead version truly promotes the development of your posterior chain or your sprinting muscles which consist of your hips, glutes, hamstrings, and lower back. To execute this lift you will need the availability of a single bell of moderate resistance. Stand with your feet at shoulder width with the bell hanging at your groin. Make sure that you have a firm hooking grip on the kettlebell with both hands. From here you are going to execute the hip snap movement which consist of you forcefully flexing and extending at both your hips and knees to create momentum to swing the bell. You must make sure to keep your shoulders retracted and your abs tight in order to stabilize your core and back. As the bell swings back and forth from the power you generate from your hips allow the momentum to build up until it carries all the way up to above your head. As you bring it overhead you should be fully locked out at the top of each repetition. This exercise will certainly get you to sprinting faster in a hurry.
If you haven't already started to implement overhead kettlebell swings and other great kettlebell lifts into your speed training workouts then you are truly missing out. If you want to learn more about hard hitting strength and conditioning secrets like this one feel free to access the rest of my articles on the subject for free. Remember that most anyone can train hard, but only champions train smart!
HGH and Sprinting
Human Growth Hormone injections are used for a number of purposes. Controversially it is used by athletes, which eventually get caught and penalized for "cheating." However, the hormone has also been studied extensively to determine how well it can improve sprinting and running capacity. The results are shocking for those that were studied while being given regular HGH shots. Studies that were released earlier in May claim that someone that receives HGH injections can sprint fast enough to dramatically improve times. Of course it isn't encouraged to use it for winning a race - because that is dishonest and in some cases punishable by law. However, using HGH to increase your stamina to lose weight is not a problem and can actually be quite effective.
The improvements are much faster and consistent than if a person were to train on their own to see the same benefits. By the end of the 8 week study, men improved by an average of 8.3%, which is a dramatic jump compared to those that had no injections of HGH. Of course, you do not need a hormone injection to improve performance, but for those that cannot do so on their own it can be a helpful tool.
Some individuals with metabolic problems may not be able to develop the muscles and stamina necessary to increase exercise intensity. That intensity is required for individuals to lose an adequate amount of weight for health reasons. Taking HGH doesn't guarantee perfect results, but it can encourage the body to shed extra fat and develop muscle in its place. This alone can be helpful in maintaining a healthier body weight and developing a strong overall body.
Human growth hormone is also considered an effective way for elderly to increase their body strength. This is important since older people have difficulty developing strong muscles to support their body doing daily activities. If an elderly person has difficulty losing weight or doing regular tasks, then HGH injections can prove to be beneficial.
Lower doses of HGH are considered safer. You do not need a huge dose in order to see the benefits of taking human growth hormones. Performance and body changes will not happen as quickly, but they still take place in the body and are noticeable within just a few weeks. HGH side effects should be monitored when taking doses of it in any amount. If you have unpleasant side effects while taking it, then it is best to discontinue the treatment. As with most medications taking too much can lead to problems if you are not careful. It is best to do research before hand to determine if taking HGH for performance and weight loss is the best plan for you.
The improvements are much faster and consistent than if a person were to train on their own to see the same benefits. By the end of the 8 week study, men improved by an average of 8.3%, which is a dramatic jump compared to those that had no injections of HGH. Of course, you do not need a hormone injection to improve performance, but for those that cannot do so on their own it can be a helpful tool.
Some individuals with metabolic problems may not be able to develop the muscles and stamina necessary to increase exercise intensity. That intensity is required for individuals to lose an adequate amount of weight for health reasons. Taking HGH doesn't guarantee perfect results, but it can encourage the body to shed extra fat and develop muscle in its place. This alone can be helpful in maintaining a healthier body weight and developing a strong overall body.
Human growth hormone is also considered an effective way for elderly to increase their body strength. This is important since older people have difficulty developing strong muscles to support their body doing daily activities. If an elderly person has difficulty losing weight or doing regular tasks, then HGH injections can prove to be beneficial.
Lower doses of HGH are considered safer. You do not need a huge dose in order to see the benefits of taking human growth hormones. Performance and body changes will not happen as quickly, but they still take place in the body and are noticeable within just a few weeks. HGH side effects should be monitored when taking doses of it in any amount. If you have unpleasant side effects while taking it, then it is best to discontinue the treatment. As with most medications taking too much can lead to problems if you are not careful. It is best to do research before hand to determine if taking HGH for performance and weight loss is the best plan for you.
Thursday, May 27, 2010
Purpose of Strength Training
General Strength work is used to recover from high intensity days. Neuromuscular workouts are very demanding on the CNS and when power athletes such as sprinters, jumpers, and throwers have a very demanding neuro workout they need time to allow their CNS to recover. General strength workouts are used as recovery from the heavy neuro days. General strength can be many things from core work to tempo runs to fartleks and everything inbetween as long as it doesn’t put a strain on the neuromuscular system. Lifting is not a form of GS.
Wednesday, May 26, 2010
Speed Endurance
Alactic Short Speed End 30-80m 90-100% 1-3' Rest btwn Reps/ 5-10 Btween Sets
Glycolytic Short Speed End Under 80m 90-100% 1-2' Rest btwn Reps/ 3-4 Between Sets
SHORT SPRINTERS
Tyically how I have done it in the past (for my short sprinters) has been to go from Alactic to Gylcolytic to Regular Speed Endurance (Long Reps. with full recovery) as the season progressed.
So as soon as Acceleration was somewhat in place late in GPP I would use a session such as 3x3x30 with a walk back or 45" rest and 3' between sets. It may even start off uphill. This would last approx 3 weeks.
Then when Max V. was somewhat in place I would bring the distance out to 3x3x50 and use 1' Rest and 3-5' between Sets. This would Last approx. 3 weeks.
Later on I would evenutally use a session such as 3x3x80 with 90"-120" Rest and 6-8' between Sets. This would last approx 3 weeks.
From there I would be in precomp. where I would use speed endurance sessions for 12 weeks. When I say speed endurance I mean special endurance as well with distances up to 220m for my short sprinters.
For those who are curious with the 400 runners it is a bit different.
LONG SPRINTERS
The following is the same as the short sprinters
As soon as Acceleration was somewhat in place late in GPP I would use a session such as 3x3x30 with a walk back or 45" rest and 3' between sets. It may even start off uphill. This would last approx 3 weeks.
Then when Max V. was somewhat in place I would bring the distance out to 3x3x50 and use 1' Rest and 3-5' between Sets. This would Last approx. 3 weeks.
Different than short Sprinters
I would then use a session such as 3x3x80 with 90"-120" Rest and 6-8' between Sets. These type of sessions would last half way through the indoor competitve season (approx 11 weeks total instead of 3 as my short sprinters did) in addition to accel work with the max velocity work dropped. The other session would be split runs which then turn into speed endurance with the glycolytic short speed endurance work coming to a halt.
Glycolytic Short Speed End Under 80m 90-100% 1-2' Rest btwn Reps/ 3-4 Between Sets
SHORT SPRINTERS
Tyically how I have done it in the past (for my short sprinters) has been to go from Alactic to Gylcolytic to Regular Speed Endurance (Long Reps. with full recovery) as the season progressed.
So as soon as Acceleration was somewhat in place late in GPP I would use a session such as 3x3x30 with a walk back or 45" rest and 3' between sets. It may even start off uphill. This would last approx 3 weeks.
Then when Max V. was somewhat in place I would bring the distance out to 3x3x50 and use 1' Rest and 3-5' between Sets. This would Last approx. 3 weeks.
Later on I would evenutally use a session such as 3x3x80 with 90"-120" Rest and 6-8' between Sets. This would last approx 3 weeks.
From there I would be in precomp. where I would use speed endurance sessions for 12 weeks. When I say speed endurance I mean special endurance as well with distances up to 220m for my short sprinters.
For those who are curious with the 400 runners it is a bit different.
LONG SPRINTERS
The following is the same as the short sprinters
As soon as Acceleration was somewhat in place late in GPP I would use a session such as 3x3x30 with a walk back or 45" rest and 3' between sets. It may even start off uphill. This would last approx 3 weeks.
Then when Max V. was somewhat in place I would bring the distance out to 3x3x50 and use 1' Rest and 3-5' between Sets. This would Last approx. 3 weeks.
Different than short Sprinters
I would then use a session such as 3x3x80 with 90"-120" Rest and 6-8' between Sets. These type of sessions would last half way through the indoor competitve season (approx 11 weeks total instead of 3 as my short sprinters did) in addition to accel work with the max velocity work dropped. The other session would be split runs which then turn into speed endurance with the glycolytic short speed endurance work coming to a halt.
100m/200m training continued
SPP:
Mon:
Starts
FEF,EFE,Flys,60’s
Skips/Bounds
Throws
Heavy Weights: 3x3-6
Squats
Bench
Hyper+rows
Tue:
Ext tempo 1000-2000
GS circuit B
MB circuit Z
Hurdle mobility
Wed:
Starts
Spec End 2x250 (30 int limit) then progress to 60-80-100-120 2wks before indoors
Hops
Strength Endurance running A’s etc
Thur:
Ext tempo 1000-2000
BB circuits
Hurdle mobility
Fri:
Starts an/or split runs 2x4x60
Throws
Skips/Bounds
Heavy Weights: 3x3-6
Squats
Bench
RDL+lat pd
Mon:
Starts
FEF,EFE,Flys,60’s
Skips/Bounds
Throws
Heavy Weights: 3x3-6
Squats
Bench
Hyper+rows
Tue:
Ext tempo 1000-2000
GS circuit B
MB circuit Z
Hurdle mobility
Wed:
Starts
Spec End 2x250 (30 int limit) then progress to 60-80-100-120 2wks before indoors
Hops
Strength Endurance running A’s etc
Thur:
Ext tempo 1000-2000
BB circuits
Hurdle mobility
Fri:
Starts an/or split runs 2x4x60
Throws
Skips/Bounds
Heavy Weights: 3x3-6
Squats
Bench
RDL+lat pd
More 100m/200m training
GPP 8-10 weeks
Mon:
Short Sprints 10-30 (180-240m)
Jumps - box jumps
Throws
Heavy Weights 6-12 reps
Squats
Bench
Hypers+Rows
Tue:
Ext tempo 1000-2000m
Hurdle mobility
BB circuits
Wed:
Intensive Tempo EX: 5x250 hills
Jumps - jump circuit OR Weighted Str leg bounds
Heavy Weights 6-12 reps
Deadlift
Db incline
Rev hypers+Pullups
Thur:
Ext tempo 1000-2000
Hurdle mobility
BB circuits
Fri:
Short Sprints 10-30 (180-240)
Jumps - box jump
Throws
Heavy Weights 6-12 reps
Squats
Bench
Rdl+lat pd
Sat/Sun: Rest
Mon:
Short Sprints 10-30 (180-240m)
Jumps - box jumps
Throws
Heavy Weights 6-12 reps
Squats
Bench
Hypers+Rows
Tue:
Ext tempo 1000-2000m
Hurdle mobility
BB circuits
Wed:
Intensive Tempo EX: 5x250 hills
Jumps - jump circuit OR Weighted Str leg bounds
Heavy Weights 6-12 reps
Deadlift
Db incline
Rev hypers+Pullups
Thur:
Ext tempo 1000-2000
Hurdle mobility
BB circuits
Fri:
Short Sprints 10-30 (180-240)
Jumps - box jump
Throws
Heavy Weights 6-12 reps
Squats
Bench
Rdl+lat pd
Sat/Sun: Rest
Speed Training Sample Program
Almost any sport can benefit from a combination of speed and endurance. Most athletes spend the bulk of their training time focused on endurance, but speed training is a great way to kick your performance up a notch.
Sprint and speed training drills should be used only after a general level of fitness has been achieved. Your current fitness level should allow you to run steadily for 20-30 minutes at a time and you should have a 3 month base of consistent athletic activity prior to adding speed drills.
Speed drills, like this one, can be part of an interval training regimen, and should be performed no more than twice a week with at least two recovery days between workouts.
Sample Speed Training Drill
Start with a Thorough Warm Up
Jog 10 minutes at an easy slow pace followed by some simple range of motion stretches for your shoulders, hips, ankles, neck, trunk and head. Move slowly and breathe deeply.
Maintain Proper Form
Good form means maintaining proper posture while focusing on how you move not just how fast you move. To ensure proper form, you should not be fatigued when you start drills. Form is the first thing to suffer when you are tired. Drills should be done wearing trainers and not spikes.
Perform the following drills 2-3 times each session.
Perform the following drills 2-3 times each session.
Jog for 10 minutes at a slow, steady pace and finish with gentle whole body stretching.
Sprint and speed training drills should be used only after a general level of fitness has been achieved. Your current fitness level should allow you to run steadily for 20-30 minutes at a time and you should have a 3 month base of consistent athletic activity prior to adding speed drills.
Speed drills, like this one, can be part of an interval training regimen, and should be performed no more than twice a week with at least two recovery days between workouts.
Sample Speed Training Drill
Start with a Thorough Warm Up
Jog 10 minutes at an easy slow pace followed by some simple range of motion stretches for your shoulders, hips, ankles, neck, trunk and head. Move slowly and breathe deeply.
Maintain Proper Form
Good form means maintaining proper posture while focusing on how you move not just how fast you move. To ensure proper form, you should not be fatigued when you start drills. Form is the first thing to suffer when you are tired. Drills should be done wearing trainers and not spikes.
- Avoid bending forward at the waist
- Push from the balls of your feet (not the toes)
- Focused your vision to the end of the course
- Keep smooth forward/backward arm swimgs (not across the body)
- Hands pump from shoulder height to hips (men) and from chest height to hips (women)
- Elbows at 90 degrees at all times
- Maintain relaxed arms, shoulders, and hands
- Avoid head bobbing or twisting
- Keep momentum forward and not side to side.
Perform the following drills 2-3 times each session.
- High-step walking: (lifting knees up to hip level)
- High-step jogging: (lifting knees up to hip level)
- Skipping
- Crossovers: (Jog sideways while crossing right leg over left leg, then left over right leg)
- Heel kicks: (while jogging kick heels to buttocks with each step)
- Ladder drills: one foot contact per square
- Plyometrics: single leg hopping, bounding, bunny hops, tuck jumps, jumping obstacles.
Perform the following drills 2-3 times each session.
- Double leg hops (jump forward over cones or another marker)
- Zig Zag hops (jump forward in a zig zag pattern)
- One Leg lateral bounding (jump sideways one leg, then the other)
- 5 reps / 10 meters /100 percent effort (full out from a 4 point start) walk back. Take a 5 minute rest break between each set.
- 5 reps / 20 meters /100 percent effort (full out from a 3 point start).
- 5 reps / 40 meters /100 percent effort (full out from a 3 point start).
- 2-3 reps of flying 30 meter sprints at 100 percent for acceleration (built up over 20 meters and at max for 30 meters).
Jog for 10 minutes at a slow, steady pace and finish with gentle whole body stretching.
The Benefits of Sled Training
Benefits of sled training
- Provides variety
Training in the gym to develop strength and power can become boring, so getting outside with the sled can provide a stimulating work out. - Develops aerobic capacity for heavier athletes
Larger athletes, such as shot putters, American footballers and rugby forwards, can develop aerobic fitness through low intensity (in terms of the resistance carried on the sled), walking drills performed with the sled, such as the sled pull with triceps curls (as shown in the video). - Develops anaerobic power
The sprint sled pull is the obvious sled application for developing dynamic power and speed and, in particular,
acceleration.
Note: the weight used on the sled should be relatively light, if increased sprint acceleration is your goal, as too heavier a load will compromise effective sprint acceleration technique and therefore compromise training transference. Other dynamic moves can be performed with the sled, with heavy sled loading and powerful actions over relatively short distances of 10-20m. - Increase muscle size (hypertrophy)
With heavy weights (that would induce fatigue after pulling and completing the relevant exercises on the sled over reps of 10-15m) muscular growth can be stimulated.
Again, this can make for a great alternative to indoor weight training. Due to the potential for dynamic movement with the sled as well, these work outs will release high levels of the androgen (growth hormones) – testosterone and growth hormone, thus promoting muscle growth. - Pre-condition against injury
Sled work outs are also great for strengthening muscles to withstand the rigours of more intense work outs – this is known as pre-conditioning or pre-training. The power walk will pre-condition the legs and back, for example, before more explosive running work outs are tackled. - Develops functional strength
Sled work involves numerous muscles and joints over functional movements.
The arm and legs work together to coordinate movement,
and core activation is integral to stabilise the body as the limbs exert force on the sled and training surface.
Training for 400m endurance
Here’s a progression you could use over 6-8 weeks: Total volume per session = 800-1200m - all at 400m race pace.
1. 3x150/150/100 - 30s rest on reps 6-10’ on sets
2. 3x2x200 - 45s rest on reps, 6-10’ on sets.
3. 3x2x200 - 30s rest on reps, 6-10’ on sets
4. 2x2x200 - 20s rest on reps, full recovery on sets
5. 2x250/200 - 30s/full
6. 2x300/150 - 30s/full
7. 2x350/100 - 30s/full (this one will be tough to do at race pace)
Then, if you wanted to extend the progression - you could work back down the progression going to slightly faster pace (IE - goal race pace+) and giving yourself a little more recovery between reps.
1. 3x150/150/100 - 30s rest on reps 6-10’ on sets
2. 3x2x200 - 45s rest on reps, 6-10’ on sets.
3. 3x2x200 - 30s rest on reps, 6-10’ on sets
4. 2x2x200 - 20s rest on reps, full recovery on sets
5. 2x250/200 - 30s/full
6. 2x300/150 - 30s/full
7. 2x350/100 - 30s/full (this one will be tough to do at race pace)
Then, if you wanted to extend the progression - you could work back down the progression going to slightly faster pace (IE - goal race pace+) and giving yourself a little more recovery between reps.
Tuesday, May 25, 2010
Stop Doing Cardio Now !!!
As a Strength & Conditioning Coach and a Personal Trainer for 18 years, I’ve had the chance to see many fitness
enthusiasts workout at different gyms, not only in Aventura, Hallandale Beach, Sunny Isles Beach, Miami Beach,
Miami, Coral Gables, Coconut Grove, Ft. Lauderdale and outer lying areas in South Florida, but also in Manhattan,
around the US and in many other countries.
At any given gym or fitness center, the one thing that I notice is how you see the same people doing the same
workouts month after month, year after year. The amazing thing is that these people continue to look the same, their
athleticism is the same or they are actually looking worse aesthetically! This is especially true with individuals that
constantly perform continuous aerobic work or, to be more specific, low intensity aerobic conditioning.
What’s sad about this is that they feel like they are doing everything that is necessary to get the result they are
looking for. They are resigned to the fact that this is how it’s going to be and there isn’t anything that can be done to
correct their deficiencies. If you were to ask them what results they would like to get out of their workout, the number
one answer is “losing weight or getting thinner.”
When I meet people in the areas where Coro Fitness operates in Aventura, Hallandale Beach, Sunny Isles Beach,
Miami Beach, Miami, Coral Gables, Coconut Grove, Ft. Lauderdale and outer lying areas in South Florida and
Manhattan and I am asked what it takes to look “fitter,” the first question I ask back is: “How long have you been
doing your current training program?”
The usual answer I receive is “somewhere between 2 and 12 months.” The typical program they follow is a few times
a week of bodybuilding routines with weight machines that isolate muscles and 30 – 60 minutes of continuous aerobic
work 3 to 5 times per week in a cardio machine, running or biking outdoors, rollerblading or taking some type of group
class at the gym.
Specialists tell us that this is not a good approach to take for the person seeking to improve results over time. World
renowned strength and fitness guru Charles Poliquin has identified 6 reasons why aerobic training is
counterproductive to fat loss and that I always share with the Coro Fitness clients based in Aventura, Hallandale
Beach, Sunny Isles Beach, Miami Beach, Miami, Coral Gables, Coconut Grove, Ft. Lauderdale and outer lying areas
in South Florida, Manhattan:
(1) Continuous aerobic work plateaus after 8 weeks of training, so anything LONGER is counterproductive.
This is quite an “eye opener” for most people, who immediately recognize that they may have been wasting their time
for such an extended period. To quote Charles, “using this principle in preparation for the Olympics, the Canadian
Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University
labs.” Who wouldn’t want to perform as well as the Canadian Alpine ski team?
(2) Aerobic training worsens power locally and systemically – in other words, it can make you slower.
If you are an athlete or a “weekend warrior” who likes to participate in athletic events or team sports that require
speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin
adds that “the MORE lower body aerobic work you do, the more your vertical jump worsens. The more upper body
aerobic work you do, the more your medicine ball throws worsen.”
(3) Aerobic training increases oxidative stress which can accelerate aging.
According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II) “oxidation” is a process
that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as
antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the
free radicals. This leads to changes IN your metabolism which can accelerate aging.
(4) Aerobic training increases adrenal stress which can LEAD you TO OVERWEIGHT and produce other
undesirable health consequences.
According to Dr. James Wilson (author of Adrenal Fatigue – The 21st. Century Stress Syndrome) “normally
functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones”. When one does
too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance
which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness,
allergies, frequent influenza, arthritis, anxiety, depression, reduced memory and difficulties in concentrating,
insomnia, feeling worn-out, and most importantly - with respect to this article - the inability to lose weight after
extensive efforts.”
(5) Aerobic training increases body fat in stressed individuals by contributing additional stress.
If you are already going through a lot of stress in your life, then adding more “stress” by doing too much continuous
aerobic work will actually add more body fat, thus making it hard to reach a weight-loss/body fat goal.
(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean
muscle.
When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric
expenditure, is again hampered making weight loss much more difficult. Coach Poliquin notes that “continuous
aerobic work is basically exercise induced castration!”
I have given you six reasons why continuous aerobic work is counterproductive to your training. My purpose is to
enlighten a population that has been led to believe that there is only one way to train the cardiovascular system.
I provide trainees with an alternative strategy for training the cardiovascular system that is more effective
and takes less time to complete.
Comparison between Anaerobic and Aerobic
Anaerobic Aerobic
• Increases Power, Speed and Strength YES NO
• Improves Cardiovascular Health YES YES
• Burns Body Fat YES YES
• Burns Muscle NO YES
• Aids in ALL Sports YES NO
• Develops Aerobic Capacity YES YES
• Develops Anaerobic Capacity YES NO
The Question of Body Fat
I often ask my clients: "who has less body fat, a Sprinter or a Marathoner?" The answer I receive by all the Coro
Fitness clients based in Aventura, Hallandale Beach, Sunny Isles Beach, Miami Beach, Miami, Coral Gables,
Coconut Grove, Ft. Lauderdale and outer lying areas in South Florida, Manhattan, is almost always "a Marathoner."
The correct answer, however, is a sprinter! (For 18 years as strength and conditioning coach and trainer, only two
people have answered this question correctly!). You can understand now why the general public, who has been told
over and over again that in order to burn fat you have to do continuous aerobic work, thinks this way. Sprinters do
almost ZERO continuous aerobic work, yet they have less body-fat. How is this possible?
The reason is rooted in the intense nature of their training. The higher the intensity (i.e. "Intensity" is the percentage
of the Maximum Heart Rate, not the intensity of effort) the more calories per minute burned during the workout. In
addition (and more important), caloric expenditure is increased for 24-48 hours post workout.
The Power of Interval Training
The way for individuals to raise the intensity of their training is to do "Interval Training." Interval Training alternates
bouts of high-intensity exercise with that of low to moderate-intensity exercises. Recent studies have shown that
Interval Training is more effective for fat loss while improving both Aerobic and Anaerobic fitness.
enthusiasts workout at different gyms, not only in Aventura, Hallandale Beach, Sunny Isles Beach, Miami Beach,
Miami, Coral Gables, Coconut Grove, Ft. Lauderdale and outer lying areas in South Florida, but also in Manhattan,
around the US and in many other countries.
At any given gym or fitness center, the one thing that I notice is how you see the same people doing the same
workouts month after month, year after year. The amazing thing is that these people continue to look the same, their
athleticism is the same or they are actually looking worse aesthetically! This is especially true with individuals that
constantly perform continuous aerobic work or, to be more specific, low intensity aerobic conditioning.
What’s sad about this is that they feel like they are doing everything that is necessary to get the result they are
looking for. They are resigned to the fact that this is how it’s going to be and there isn’t anything that can be done to
correct their deficiencies. If you were to ask them what results they would like to get out of their workout, the number
one answer is “losing weight or getting thinner.”
When I meet people in the areas where Coro Fitness operates in Aventura, Hallandale Beach, Sunny Isles Beach,
Miami Beach, Miami, Coral Gables, Coconut Grove, Ft. Lauderdale and outer lying areas in South Florida and
Manhattan and I am asked what it takes to look “fitter,” the first question I ask back is: “How long have you been
doing your current training program?”
The usual answer I receive is “somewhere between 2 and 12 months.” The typical program they follow is a few times
a week of bodybuilding routines with weight machines that isolate muscles and 30 – 60 minutes of continuous aerobic
work 3 to 5 times per week in a cardio machine, running or biking outdoors, rollerblading or taking some type of group
class at the gym.
Specialists tell us that this is not a good approach to take for the person seeking to improve results over time. World
renowned strength and fitness guru Charles Poliquin has identified 6 reasons why aerobic training is
counterproductive to fat loss and that I always share with the Coro Fitness clients based in Aventura, Hallandale
Beach, Sunny Isles Beach, Miami Beach, Miami, Coral Gables, Coconut Grove, Ft. Lauderdale and outer lying areas
in South Florida, Manhattan:
(1) Continuous aerobic work plateaus after 8 weeks of training, so anything LONGER is counterproductive.
This is quite an “eye opener” for most people, who immediately recognize that they may have been wasting their time
for such an extended period. To quote Charles, “using this principle in preparation for the Olympics, the Canadian
Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University
labs.” Who wouldn’t want to perform as well as the Canadian Alpine ski team?
(2) Aerobic training worsens power locally and systemically – in other words, it can make you slower.
If you are an athlete or a “weekend warrior” who likes to participate in athletic events or team sports that require
speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin
adds that “the MORE lower body aerobic work you do, the more your vertical jump worsens. The more upper body
aerobic work you do, the more your medicine ball throws worsen.”
(3) Aerobic training increases oxidative stress which can accelerate aging.
According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II) “oxidation” is a process
that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as
antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the
free radicals. This leads to changes IN your metabolism which can accelerate aging.
(4) Aerobic training increases adrenal stress which can LEAD you TO OVERWEIGHT and produce other
undesirable health consequences.
According to Dr. James Wilson (author of Adrenal Fatigue – The 21st. Century Stress Syndrome) “normally
functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones”. When one does
too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance
which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness,
allergies, frequent influenza, arthritis, anxiety, depression, reduced memory and difficulties in concentrating,
insomnia, feeling worn-out, and most importantly - with respect to this article - the inability to lose weight after
extensive efforts.”
(5) Aerobic training increases body fat in stressed individuals by contributing additional stress.
If you are already going through a lot of stress in your life, then adding more “stress” by doing too much continuous
aerobic work will actually add more body fat, thus making it hard to reach a weight-loss/body fat goal.
(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean
muscle.
When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric
expenditure, is again hampered making weight loss much more difficult. Coach Poliquin notes that “continuous
aerobic work is basically exercise induced castration!”
I have given you six reasons why continuous aerobic work is counterproductive to your training. My purpose is to
enlighten a population that has been led to believe that there is only one way to train the cardiovascular system.
I provide trainees with an alternative strategy for training the cardiovascular system that is more effective
and takes less time to complete.
Comparison between Anaerobic and Aerobic
Anaerobic Aerobic
• Increases Power, Speed and Strength YES NO
• Improves Cardiovascular Health YES YES
• Burns Body Fat YES YES
• Burns Muscle NO YES
• Aids in ALL Sports YES NO
• Develops Aerobic Capacity YES YES
• Develops Anaerobic Capacity YES NO
The Question of Body Fat
I often ask my clients: "who has less body fat, a Sprinter or a Marathoner?" The answer I receive by all the Coro
Fitness clients based in Aventura, Hallandale Beach, Sunny Isles Beach, Miami Beach, Miami, Coral Gables,
Coconut Grove, Ft. Lauderdale and outer lying areas in South Florida, Manhattan, is almost always "a Marathoner."
The correct answer, however, is a sprinter! (For 18 years as strength and conditioning coach and trainer, only two
people have answered this question correctly!). You can understand now why the general public, who has been told
over and over again that in order to burn fat you have to do continuous aerobic work, thinks this way. Sprinters do
almost ZERO continuous aerobic work, yet they have less body-fat. How is this possible?
The reason is rooted in the intense nature of their training. The higher the intensity (i.e. "Intensity" is the percentage
of the Maximum Heart Rate, not the intensity of effort) the more calories per minute burned during the workout. In
addition (and more important), caloric expenditure is increased for 24-48 hours post workout.
The Power of Interval Training
The way for individuals to raise the intensity of their training is to do "Interval Training." Interval Training alternates
bouts of high-intensity exercise with that of low to moderate-intensity exercises. Recent studies have shown that
Interval Training is more effective for fat loss while improving both Aerobic and Anaerobic fitness.
Speed Technique-Cadence-Power
Sprints Training for Speed
As mentionned on the main page for this section, sprinting speed is about two things, moving your legs fast and getting a good stride length on each stride. To maximise these things we will split this page into 3 parts.- Technique Development
- Cadence
- Power
Technique Development
Good running technique is vital in sprinting for 3 reasons.- it enables you to move as fast as you possibly can (the most obvious, but probably least important reason).
- it allows speed maintenance over the period of a race - it is relatively easy to get a good top speed, maintaining it is much harder
- it significantly reduces the risk of injury.
Cadence
Moving your legs fast is, to an extent, a genetic predisposition, however, improvements can normally be made. Here it is a case of practice makes perfect, the more you move your body fast the more you body gets used to it and the faster you can move.So, the most important thing to do is practice moving fast.
This can be done by just running fast! Sounds stupid, but repeating the sprinting action at pace will get the body used to working quickly.
Also, you can cut your stride length and do drills with quick movements, such as high knees. The Event Specific Drills performed quickly are good for this - particularly the heel flick, high knees drill.
Over speed running can be practiced as well. This can be done by the use of a mechanical device to aid you eg. a high strength piece of elastic, or by running on a slight downhill decline (no great than about 5 degrees).
Power
Much of sprinting fast is related to the amount of force or power that you can produce. Other than the effects of running fast in training improving the amount of power produced, much of this work is done in the gym and is looked at under strength.However, plyometrics are also important here - as these are good a producing elastic power, as opposed to just strength which some gym exercises, where slow movements are involved.
Getting to Know General Physical Preparedness
Several years ago, I could say with confidence that I was a well-oiled athlete, conditioned in almost every aspect of my sport –soccer.
Then it happened. I caught the weightlifting bug. Sixty body-weight pounds later, a couple hundred more pounds added to my squat, bench press and squat, and I still I felt like I was in great shape.
The problem was, I couldn’t jog for more than 5 minutes without feeling like my heart was going to explode. I quickly realized where I’d gone wrong. The problem was, after getting so caught up with the idea of being bigger and stronger, I’d neglected everything else that was responsible for creating my base of fitness–agility, speed, aerobic endurance, flexibility and coordination.
Now, what if I told you that there was a way to solve this problem without having to run everyday or spend an extra 45 minutes on the Elliptical trainer reading the same copy of Men’s Health? Would you willingly send me $19.99? I doubt it. Well, what if I also told you that this method could decrease your recovery time between workouts, increase your work capacity, even strip away body fat and make the muscle-building process easier. Are you sold yet? Well, I hope so because I’m going to explain how you can integrate this method into your own training for absolutely nothing!
The Low Down on GPP Training
GPP stands for General Physical Preparedness. In easy-to-understand terms GPP can be defined as a preparedness phase, in which work capacity is increased to meet the demands of the upcoming program. All training is based on increased work capacity at some point. The type of GPP an individual will perform should be dictated by what they are trying to achieve. In other words, GPP should serve a purpose. Performing regular aerobics does not qualify. Now it should be mentioned that SPP (special physical preparedness), a close relative of GPP, is always present and involved. While GPP concentrates on bringing up the general qualities required in a program, SPP focuses on specific areas (these can be defined as the individuals weaknesses) related to their sport or program.
Dipping Into The GPP Goodie Bag
Not only does GPP sound cool, but also, as mentioned earlier, there are a number of useful qualities that accompany this component of training. Here are some of the benefits of GPP:
If you’re involved in power lifting, practicing the three basic lifts should be the meat and potatoes of your routine. However, at some point, accessory lifts must be added in to offset the weaknesses causing the progression to slow down. To increase strength levels (especially in a strength-based program) the volume of work (i.e. number of sets) must eventually be increased. And to successfully increase the volume one must be able to handle it! Performing GPP will establish such a base foundation.
Another area where many powerlifters falter, is in overall conditioning. Conditioning plays an important role on the day of competition. To endure throughout a competition is of vital importance. How many times have you read or heard of powerlifters who’ve complained about being fatigued by the end of the day? This is where GPP can also be quite useful. Using a variety of movements to complement the current program being employed will improve body awareness, and also improve strength qualities, if properly implemented (i.e.: proper care not to overload the body’s systems so that recovery time is increased).
If you’re a bodybuilder, GPP focuses on all general aspects of training. It can help improve your cardiovascular fitness, flexibility, strength, speed and endurance. For example, in the off-season, a bodybuilder program revolves around heavier training sessions and, to a lesser degree on cardiovascular work. Instead of spending extra time on the cardio equipment, a series of exercises can be performed that not only serve to increase the cardiovascular system of the bodybuilder, but also allows for some variety. What other type of training allows you to train up all these qualities simultaneously?
How to Do It
GPP exercises should revolve around incorporating as many muscles groups as possible. Integrated movements require multiple muscle groups to act together which in turn places a greater demand on the cardiovascular system. In addition, it will serve to increase the efficiency of various movement patterns (an increase in coordination will lead to an increase in strength levels).
GPP can be broken down into two movements. Non-weighted and weighted movements. Below is a list of exercises (note: this list does not cover all the exercises that fall into the two groups)
Non-Weighted
Several years ago, I could say with confidence that I was a well-oiled athlete, conditioned in almost every aspect of my sport –soccer.
Then it happened. I caught the weightlifting bug. Sixty body-weight pounds later, a couple hundred more pounds added to my squat, bench press and squat, and I still I felt like I was in great shape.
The problem was, I couldn’t jog for more than 5 minutes without feeling like my heart was going to explode. I quickly realized where I’d gone wrong. The problem was, after getting so caught up with the idea of being bigger and stronger, I’d neglected everything else that was responsible for creating my base of fitness–agility, speed, aerobic endurance, flexibility and coordination.
Now, what if I told you that there was a way to solve this problem without having to run everyday or spend an extra 45 minutes on the Elliptical trainer reading the same copy of Men’s Health? Would you willingly send me $19.99? I doubt it. Well, what if I also told you that this method could decrease your recovery time between workouts, increase your work capacity, even strip away body fat and make the muscle-building process easier. Are you sold yet? Well, I hope so because I’m going to explain how you can integrate this method into your own training for absolutely nothing!
The Low Down on GPP Training
GPP stands for General Physical Preparedness. In easy-to-understand terms GPP can be defined as a preparedness phase, in which work capacity is increased to meet the demands of the upcoming program. All training is based on increased work capacity at some point. The type of GPP an individual will perform should be dictated by what they are trying to achieve. In other words, GPP should serve a purpose. Performing regular aerobics does not qualify. Now it should be mentioned that SPP (special physical preparedness), a close relative of GPP, is always present and involved. While GPP concentrates on bringing up the general qualities required in a program, SPP focuses on specific areas (these can be defined as the individuals weaknesses) related to their sport or program.
Dipping Into The GPP Goodie Bag
Not only does GPP sound cool, but also, as mentioned earlier, there are a number of useful qualities that accompany this component of training. Here are some of the benefits of GPP:
- It allows for greater a workload to be tolerated. If muscle mass is a priority, an adaptation to increased work rates must occur. It also means that being a 250-pound beast that has the cardiovascular fitness of a 90 year old isn’t exactly a walking specimen.
- It allows for a decrease in recovery time through the process of active recovery.
- It helps with the loss of body fat. Move more and you’ll lose it. But don’t worry about losing muscle; because GPP relies on intervals, you don’t have to worry about the body turning into a catabolic state.
- Bored? Well GPP will help spice up your workouts. According to Dr Vershonsky, GPP can prevent boredom and imbalances in the body. (1)
- The greater the athlete’s GPP is the easier it is for them to adapt to the specific demands of the sport in which they excel. (2)
- It increases motor skill through improved efficiency of movement patterns.
If you’re involved in power lifting, practicing the three basic lifts should be the meat and potatoes of your routine. However, at some point, accessory lifts must be added in to offset the weaknesses causing the progression to slow down. To increase strength levels (especially in a strength-based program) the volume of work (i.e. number of sets) must eventually be increased. And to successfully increase the volume one must be able to handle it! Performing GPP will establish such a base foundation.
Another area where many powerlifters falter, is in overall conditioning. Conditioning plays an important role on the day of competition. To endure throughout a competition is of vital importance. How many times have you read or heard of powerlifters who’ve complained about being fatigued by the end of the day? This is where GPP can also be quite useful. Using a variety of movements to complement the current program being employed will improve body awareness, and also improve strength qualities, if properly implemented (i.e.: proper care not to overload the body’s systems so that recovery time is increased).
If you’re a bodybuilder, GPP focuses on all general aspects of training. It can help improve your cardiovascular fitness, flexibility, strength, speed and endurance. For example, in the off-season, a bodybuilder program revolves around heavier training sessions and, to a lesser degree on cardiovascular work. Instead of spending extra time on the cardio equipment, a series of exercises can be performed that not only serve to increase the cardiovascular system of the bodybuilder, but also allows for some variety. What other type of training allows you to train up all these qualities simultaneously?
How to Do It
GPP can be broken down into two movements. Non-weighted and weighted movements. Below is a list of exercises (note: this list does not cover all the exercises that fall into the two groups)
Non-Weighted
- Push Ups
- Jumping Jacks
- Body Weight Squats
- Walking Lunges
- Jumping (variations)
- Burpees
- Skipping
- Mountain Climbers
- Sled dragging
- Plate toss
- Medicine ball throws
- Tire flipping
- Pushing cars
- Sledge hammer work
- Wheel barrow
Olympic Lifts are critical for top end speed
Plyometric exercises are usually thought of as being jumping exercises. In reality any exercise that takes advantage of the stretch shortening cycle is plyometric in nature.
The stretch shortening cycle refers to movements that involve a rapid eccentric (muscle lengthening) phase immediately followed by a rapid concentric (muscle shortening) phase. The stretch shortening cycle increases the potential for force production. This is because connective tissues such as tendons and ligaments store elastic energy during the rapid eccentric phase. If the concentric part of the movement immediately follows the eccentric phase then this elastic energy is released, allowing for greater force production. If there is a pause before the concentric phase starts then the stored elastic energy is lost, and cannot be released to allow for increased force production.
The requirements for increased force production through stretch shortening cycle activity are:
1) a rapid eccentric (muscle lengthening) phase
2) an immediate transition from the eccentric phase to the concentric (muscle shortening) phase
Sprinting involves a high level of stretch shortening cycle activity. The muscles of the lower limb rapidly lengthen as they absorb the impact of ground contact upon initial foot strike. In order to keep the ground contact time to a minimum there is a very quick transition from the eccentric phase of the movement to the propulsive concentric portion.
Many people assume that jumping exercises need to be included in the training program in order to overload the stretch shortening cycle. Whilst it is true that traditional weight training methods will not directly improve the ability to generate force through the use of the stretch shortening cycle, this is not true of Olympic Weightlifting.
When performed correctly, a phenomenon known as the double knee bend occurs with lifts such as the clean and the snatch. The initial knee extension that takes place when lifting the weight from the floor results in a rapid lengthening of the hamstrings. The knee then 're-bends' as the lifter makes the transition into the second pull from the mid thigh, resulting in a rapid shortening of the hamstrings and lengthening of the quadriceps. As the second pull takes place there is a triple extension of the hip, knee and ankle joints resulting in a shortening of the major leg muscles. This is followed by a rapid lengthening of the same muscles as the athlete drops under the bar in order to receive it at the shoulders or overhead in the catch position.
As you can see, if the correct lifting technique is used there is a series of stretch shortening cycles that take place when performing lifts such as the clean and the snatch. This makes these lifts far more applicable to improving sprinting performance than just about any other weight training method.
In summary, the stretch shortening cycle is of great importance to sprinting since it allows greater force to be produced during the ground contact phase. Traditional weight training methods only improve force production ability as result of adaptation to the neuromuscular system. Traditional plyometric activity (jumping exercises) primarily results in an improved ability to use the stretch shortening cycle. Olympic Weightlifting results in adaptation to both the neuromuscular system and the connective tissues affecting the stretch shortening cycle. For this reason Olympic Weightlifting techniques should be included in the training programmes of all sprinters.
(Tim Egerton)
The stretch shortening cycle refers to movements that involve a rapid eccentric (muscle lengthening) phase immediately followed by a rapid concentric (muscle shortening) phase. The stretch shortening cycle increases the potential for force production. This is because connective tissues such as tendons and ligaments store elastic energy during the rapid eccentric phase. If the concentric part of the movement immediately follows the eccentric phase then this elastic energy is released, allowing for greater force production. If there is a pause before the concentric phase starts then the stored elastic energy is lost, and cannot be released to allow for increased force production.
The requirements for increased force production through stretch shortening cycle activity are:
1) a rapid eccentric (muscle lengthening) phase
2) an immediate transition from the eccentric phase to the concentric (muscle shortening) phase
Sprinting involves a high level of stretch shortening cycle activity. The muscles of the lower limb rapidly lengthen as they absorb the impact of ground contact upon initial foot strike. In order to keep the ground contact time to a minimum there is a very quick transition from the eccentric phase of the movement to the propulsive concentric portion.
Many people assume that jumping exercises need to be included in the training program in order to overload the stretch shortening cycle. Whilst it is true that traditional weight training methods will not directly improve the ability to generate force through the use of the stretch shortening cycle, this is not true of Olympic Weightlifting.
When performed correctly, a phenomenon known as the double knee bend occurs with lifts such as the clean and the snatch. The initial knee extension that takes place when lifting the weight from the floor results in a rapid lengthening of the hamstrings. The knee then 're-bends' as the lifter makes the transition into the second pull from the mid thigh, resulting in a rapid shortening of the hamstrings and lengthening of the quadriceps. As the second pull takes place there is a triple extension of the hip, knee and ankle joints resulting in a shortening of the major leg muscles. This is followed by a rapid lengthening of the same muscles as the athlete drops under the bar in order to receive it at the shoulders or overhead in the catch position.
As you can see, if the correct lifting technique is used there is a series of stretch shortening cycles that take place when performing lifts such as the clean and the snatch. This makes these lifts far more applicable to improving sprinting performance than just about any other weight training method.
In summary, the stretch shortening cycle is of great importance to sprinting since it allows greater force to be produced during the ground contact phase. Traditional weight training methods only improve force production ability as result of adaptation to the neuromuscular system. Traditional plyometric activity (jumping exercises) primarily results in an improved ability to use the stretch shortening cycle. Olympic Weightlifting results in adaptation to both the neuromuscular system and the connective tissues affecting the stretch shortening cycle. For this reason Olympic Weightlifting techniques should be included in the training programmes of all sprinters.
100m and 200m Sprinter Workouts
Autumn Training (8-10 weeks) Used to Build a Strength Base.
Our goal here is to develop proper sprinting mechanics as well as developing conditioning the body. We place emphasis on stride technique (length and frequency are critical for success). Circuit Training accomplishes this goal in enabling you to finish races strong and maintain your top end speed longer.
Training Phase
We emphasize not only conditioning the body, but the mind as well to maintain speed and motivation ot get better.We design our workouts to enable our athletes to peak during the championship season and to finish strong.
Championship Season
Our base has been built already. Here we focus on technique and rest. This gives us an advantage in the end and times are usually superior compared to any other part of the season.
Sample Workouts (100 - 200)
Mon. - 5x20, 4x30, 3x40
3x30, 3x40, 2x50, 1x60
5x30 (2 sets)
Tues. - 6 x 250 (35 - 28 @ 200) 2 min rest
300 - 200 - 100 (39 - 26 - 13) 100 walk rest (2-3 sets) 400 walk rest
3 x 500 (500 walk rest)
500 - 400 - 300 - 200 (walk what you ran for rest)
Thurs. - 4 x 100 (25 sec rest) 2 sets (full recovery between)
Run 100 (walk back 50) Run 100 (cover full lap)
200 (30 sec rest) 200
2 x 352 (full effort) full recovery
Our goal here is to develop proper sprinting mechanics as well as developing conditioning the body. We place emphasis on stride technique (length and frequency are critical for success). Circuit Training accomplishes this goal in enabling you to finish races strong and maintain your top end speed longer.
Training Phase
We emphasize not only conditioning the body, but the mind as well to maintain speed and motivation ot get better.We design our workouts to enable our athletes to peak during the championship season and to finish strong.
Championship Season
Our base has been built already. Here we focus on technique and rest. This gives us an advantage in the end and times are usually superior compared to any other part of the season.
Sample Workouts (100 - 200)
Mon. - 5x20, 4x30, 3x40
3x30, 3x40, 2x50, 1x60
5x30 (2 sets)
Tues. - 6 x 250 (35 - 28 @ 200) 2 min rest
300 - 200 - 100 (39 - 26 - 13) 100 walk rest (2-3 sets) 400 walk rest
3 x 500 (500 walk rest)
500 - 400 - 300 - 200 (walk what you ran for rest)
Thurs. - 4 x 100 (25 sec rest) 2 sets (full recovery between)
Run 100 (walk back 50) Run 100 (cover full lap)
200 (30 sec rest) 200
2 x 352 (full effort) full recovery
Subscribe to:
Posts (Atom)
