I don’t often use overspeed training but it’s hard to argue with the science supporting its use in contrast training. I started using it my programming for more advanced athletes and I’ve seen great results. I’ll use an exercise like this to follow up an explosive lift (i.e. my previous landmine post) to get optimal muscle fiber recruitment in a speed movement.
This movement is specific to lateral force production but it’s not exclusive to it. Meaning you could do a power clean, follow it up with this and yield similar results. The same can be applied to a linear or vertical movements (think broad jump or vertical jump). However, I’ve seen best results when pairing exercises within the same plane of movement.
Give it a try and let me know what you think!
Banded Toe A-March | Sprint Mechanics Drill #simplespeedcoachog#sscsprintmechanics
Learn the Full @simplespeedcoach Original Drill:
▪️Develop: Proper Sprint Posture while adding resistance to strengthen your hips and ankles.
▪️Improve: Knee Drive (Hip Flexion) | Sprint Posture | Anterior Tibialis Strength (Dorsiflexion) | Force Application
💯Pro Tip: If the band falls off or rolls up your leg, it’s telling you that you have made a mistake.
‼️4 reasons you are losing the band: 1. Poor Dorsiflexion 2. Swinging, not driving the knee 3. Leaning Backwards 4. Poor Posture - breaking your rod position.
Want to be a more resilient and faster runner? This is something you should be aware of…
No it’s not a new technique or a new fad. In fact, it’s one of the basic fundamentals of any athletic program. The Tall-Short is a movement that indicates how well you can absorb force in a short space…key word…SHORT! As you can see demonstrated by W-League Jets player @sophienenadovic she absorbs the force quickly and effectively ready to utilise the energy stored to spring back. The TALL-SHORT should be mastered before going into advanced plyometrics. PLEASE NOTE: It’s NOT Tall-short-Squat…as many videos I have seen recently show.
So what are you teaching the body during this? Your legs contribute the most to shock absorption during running, jumping, etc. Within this there is the “Passive System” formed by joints, bones & ligaments. If we rely on this too much then overuse injuries will occur. Our much stronger “Active System” formed by muscles & tendons needs to take over.
This active system can be trained to stretch, absorb and store energy under high impact loads creating the body’s hydraulic system. As a runner we absorb force with our hydraulic system in a very SHORT space repeatedly. We must train like this during the TALL - SHORT and progress to single leg as we become stronger and adapt to the movement.
At the point of the short you are telling your body to have many things going on at once…your glutes will be contracted as well as your hamstrings into you lower back and core…yes, thats your posterior chain. Tendon stiffness will be developing and adapting through the progressions. Practice this every gym session, and even as your movement prep for any running.
Attend one of our Enduro Strength sessions or get in contact for more on this.
1902 hours ago
Round 1 vs. round 2 with the bucket during spartan ultra 😂
Halfway in the second lap, the pain started to get real. 5km away from the finish line here.
Probably one of the things I’m most proud of is the improvement of @benkanute’s running over the two years we have worked together. I’ve taken a very different approach to his running, but the proof is in the results. His half marathon splits at 70.3 racing, in order of the races: 1:19, 1:18, 1:16, 1:14, and 1:12 at the 2018 70.3 World Championships. Also improved his 1500m run to 3:58, down from 4:14. That’s an impressive range! What’s more impressive? No injuries in 2 years. Just consistent, methodical and purposeful training. We’ve had help along the way from some great running minds, like @bobbymcgeerunning. We have a little less than 2 years to Tokyo Olympics, and we aren’t slowing down. We are on a mission. #missiontokyo2020#missiontokyo#running#runwithpower#runfaster#triathloncoaching#ironman#triathlontraining@strydrunning 📸: @talbotcox
Shoutout to the awesome WSR team. Look what's in the paper today. Too bad it looks like Ethyn was not ready for the picture and looks like he was trying to push Evans away like don't touch me. 🤦♀️😂🤣 Funny because we weren't really expecting Ethyn to be in the top 7 this season (not because we didn't think he could do it but because he didn't think he could... his team is fierce). His goal was to stay in the top 10 so he could have a chance to run a varsity meet or 2. Now he obviously is hoping to stay in top 7 but if he doesn't; we are proud of his determination! 😍😍 #runnerslife#crosscountryrunning#runfaster
Wednesday night • day 2 of 80 •
I never stick to 30 day programs much less 80 ha! 😆 But I have a big goal and I do stick to my goals Hey now! 😏 Let’s see how this goes. All I can say is I’m excited!
I’ve been having a rough time lately finding motivation in general, and this goal has given me a reason to keep pushing, to research how to, to work towards something really hard but not impossible. See I’m all about realistic goals 😍
This is quite a long term goal, but there are so many short term goals before the big one! One day at a time, one workout at a time, one goal checked ✅ at a time and I’ll make my final destination. For now, this is day 2 of me becoming stronger, so I can run better, faster, longer. 💕💪🏼
2838 hours ago
Registro da Corrida da PRF do último domingo. .
Tava chovendo, fazendo frio, e “nóis tava” como? - Feliz! .
Porque sacrifício e sofrimento é não poder levantar da cama!
4228 hours ago
SPEED SECRET NR. 2 - PLYOMETRICS ⚽️
Another part that is important in order to get faster on the field is to get the leg muscles to be activated as quickly as possible. This can be trained through explosive training so that you can develop more power in a shorter time. The explosive muscle strength is also called - Rate of Force Development (RFD) 💪
⭕ Here, plyometric training is ideal! There are many different plyometric exercises. In plyometric training, the focus is not to work with heavy weights but to be able to stretch the muscles and then "explode" and make the muscle contract and work fast - for example; Jumping.
📌An easy and really good exercise to start with at home is to jump over obstacles, and put off immediately - quickly, explosively and as short as possible on the floor with no jumps between. You can develop the exercise by using higher obstacles and jumping higher.
Do you know someone who could use help to become faster? @ Tag them in the comment section 🐌⬇
I’m loving this new explosive speed drill for training contralateral kinetic linking and the posterior oblique sling (see below). This modified landmine snatch adds in transverse and frontal plane movement/stability which ultimately trains the gait pattern at a high velocity. The same movement can be done with a kettlebell or dumbbell but that restricts the movement to the sagittal plane.
There are many ways to train the posterior oblique sling (consisting of your gluteus maximus, thoracolumbar fascia, and your contralateral latissimus dorsi) but this is quickly becoming my favorite explosive progression. It’s a great way to train knee drive in acceleration by reinforcing the reciprocal pattern of unilateral flexion and extension. In other words, if your leg in swing phase is no longer creating flexion then force will no longer be traveling through the support leg.
Coaching tips: Line up your midline with or just inside the weight on the bar. The more inside you move on the bar, the more the transverse plane will be incorporated. Be sure to have the right box height! The box doesn’t need to be at end range but if it’s too low the athlete won’t have anything to shoot for, limiting power in the support leg. When in doubt, be conservative on the height.
Please remember this is a progression meant for very experienced athletes with a high training age. It’s a great end game to elicit responses in specific athletes but it’s not for everyone walking through the door.
Comment any questions, give it a try, and let me know what you think!
So decided (electively) to have a 7 day break from running and the gram whilst we were away in Kefalonia to give a couple of niggles a rest and spend time with Laura and Hugo.
However that has turned into 11 days and counting, as my immune system failed to ward off the latest summer chest infection which has left Hugo and I feeling a bit rough.
Really wanted to carry the momentum into the Autumn season and hope it hasn’t ruined any gains I’ve made recently but if the literature is to be believed it shouldn’t make a huge difference providing I don’t come back to soon and prolong it!
Safe to say I’m itching to get out again!
This free workshop on "How to run well" held at @listentoyourbody_mp last Saturday ran well. Great feedback on running posture, technique and drills.
Comment if you would like a copy of the slides.
2119 hours ago
An entire minute faster. Fuck yes. #gettingbetter#runfaster#igotthis💪
On a side note my lungs still feel really awful during the run, and after, but clearly there are improvements already in my endurance. Not as much coughing this time, and my recovery was much faster. I’m probably going to go jog a few miles now since I feel so damn good. #superproud
20020 hours ago
🚨Rehab Instaseries: Achilles Tendinopathy🚨
Sick of calf raises yet? Same. ————————————————————————
Here’s a few exercises that work multiple muscles and train coordination with a calf component thrown in! ————————————————————————
📽 Soleus Bridge: Abdominals ✅ Glutes ✅ Hamstrings ✅ Gastrocs ✅ Soleus ✅ Need I say more? ————————————————————————
📽 Burning Calf Lunge: Here’s a classic lunge with an added flare. Keep yourself upright and a 90 degrees angle at each knee and drop straight ⬇️. Hold the heel up position with each rep (🎤that calf is on fiiiiireeeeeeee🎤). ————————————————————————
📽 Triple Extension Step Up: a great multi-movement exercise that plays with the idea of 💥TRIPLE EXTENSION💥: plantarflexion (push-off) at the ankle, knee extension, and hip extension. Triple Extension is a needed movement pattern for any runner especially for efficient speed work and hill training as we require this combination of muscles working together for power and force generation.
Special thanks to @running.physio for some creative ideas! ————————————————————————
20020 hours ago
It’s official.... we’re in our last week of training and i’m learning the true meaning of #tapercrazy 🤪
53121 hours ago
Mannnn... let me tell you what went down at the gym today!! Another upper body session today with @chelsealynnmiller. Jumped it off with dumbbell bench and moved onto shoulders. I had hit 10 reps with the 95s on Saturday so I decided to challenge myself and go for the 100s.
My personal best at this weight was 8 reps and this was two years ago, this was my first time touching this weight on shoulders in probably over a year. Chelsea told me she wouldn’t allow me to stop unless I hit at least 7 reps. So I put the dumbbells up...5 reps and they give out. I’m discouraged at this point but not giving up.
I try another attempt...this time...I couldn’t even get the weights in position for one rep!
I was ready to call it quits...but you know the third time is a charm. Chelsea would not let me give in. She told me to rest while she did her last set (30 lbs for 22 easy reps, just toying with them like they were nothing looking bored as hell 😱) and then to give it one last try.
I put on some Future with some heavy bass got myself hyped up, threw the weights up and managed a shaky 7 reps! Do not ever underestimate the value of a good training partner. I feel especially good about this because my personal best is only one rep higher and that was completely fresh! Now to get this up over 10 reps...And shout out to the #wce@chelsealynnmiller, one of the best training buddies a man could ask for 👑
📷 shooter: @chelsealynnmiller
💪🏼BARRE FOR RUNNERS // Lunge Edition *no barre needed*
These are 3 of my fav moves from this week’s Barre for Runners class!
Start with your feet parallel together and a slight bend in your knees. Hands at heart center. Shoulders away from your ears!
1️⃣ L leg steps back to tap the ground in a high lunge and the comes back in. R leg stays bent and grounded the entire time. Repeat 12-16 times. *Challenge - add running arms! Opposite arm & leg*
2️⃣ L leg stays back in a low lunge. R knee over ankle. Pulse down - just one little inch! Start to feel that burn! 16-24 reps. *Challenge - lift arms overhead, engaging your core to keep the upper body straight.*
3️⃣ Stay in that low lunge! Knees squeeze together towards your midline. Everything else stays steady! Small movement here. Pretend you have a string running down your center - squeeze your knees towards it! *Challenge - keep those arms overhead!*
Make sure to even out those legs and do your other side. 😊
This mini workout (and other strength training) is great to add to your running training routine 2-3x to increase your power and help prevent injury!
👍🏼Let me know if you give this a go! Do you want more mini barre workout clips?
Workin’ it head to toe with a single leg deadlift to bent over row 💪🏼
36323 hours ago
Get a bike - it's great when shin splints are kicking your a** and running is not an option. So, I get a bike it sits in the barn for a few months - I had ideas of grandeur when I bought it - ride it to the gym in the AM, knock out a few miles in the evenings, ride to town on weekend - YEAH RIGHT!!! I jumped in that joker today because yes I have shin splints so bad I have a hard time walking in the morning. Let me tell yeah before I got off the dirt road I was already in WTF mode! I made the 3 miles and I'll do 3 more tomorrow and hopefully they wont suck as bad! My next 5k is 9/28 so I have a little recovery time LOL