Lungs with legs

Training Athletes vs.

“Lungs with Legs”

Jay Johnsoncoachjayjohnson @ Gmail.comwww. coachjayjohnson .com

Friday, February 1, 13

Training Athletes vs.

“Lungs with Legs”


Ancillary simply means “providing support for the primary activities”


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


USATF Coaching Education identifies Five Bio-Motor abilities:



1. Speed



1. Speed

2. Strength



1. Speed

2. Strength

3. Stamina



1. Speed

2. Strength

3. Stamina

4. Suppleness



1. Speed

2. Strength

3. Stamina

4. Suppleness

5. Skill



1. Speed

2. Strength

3. Stamina

4. Suppleness

5. Skill

Obviously we need to focus on stamina...but often that’s all we focus on.



1. Speed

2. Strength

3. Stamina

4. Suppleness

5. Skill



1. Speed

2. Strength

3. Stamina

4. Suppleness

5. Skill

Some programs have a solid focus on strength and speed and that’s fantastic!



1. Speed

2. Strength

3. Stamina

4. Suppleness

5. Skill

Some programs have a solid focus on strength and speed and that’s fantastic!

Remember: Strength begets SpeedFriday, February 1, 13


1. Speed

2. Strength

3. Stamina

4. Suppleness

5. Skill



1. Speed

2. Strength

3. Stamina

4. Suppleness

5. Skill

...but skill and suppleness are either not present in programs or get lost in the training design.



1. Speed

2. Strength

3. Stamina

4. Suppleness

5. Skill

Let’s get all five S’s infused into our training design so that we can help athletes reach their potential.



1. Speed

2. Strength

3. Stamina

4. Suppleness

5. Skill

...and we need to design a program that addresses the five S’s with each of the following: session, microcycle, mesocycle, macrocycle.



1. Speed

2. Strength

3. Stamina

4. Suppleness

5. Skill

“We have to stop treating them as lungs with legs”

- Mike SmithKansas State


Suppleness


SupplenessLet’s look at both the muscles and the fascia. We know that tight muscles are bad, but tight fascia (aka fascial lines) are also a cause of injury.


SupplenessLet’s look at both the muscles and the fascia. We know that tight muscles are bad, but tight fascia (aka fascial lines) are also a cause of injury.

“Do as I say, not as I do.”Friday, February 1, 13

Suppleness - AIF


Suppleness - AIF


Suppleness - Backyard Routine


Suppleness - Backyard Routine


Suppleness


SupplenessThe biggest change in my coaching the last couple of years is the emphasis on Active Isolated Flexibility (AIF)


SupplenessThe biggest change in my coaching the last couple of years is the emphasis on Active Isolated Flexibility (AIF)

AIF: At least daily and sometimes more than once per day.


Skill


Skill


Skill


Skill• Look for good posture when they’re

running race pace.


Skill• Look for good posture when they’re

running race pace.

• Balance work is really important as you’re either in the air or on one foot when you’re running.


Skill - Backwards Lunges


Skill - Backwards Lunges


Strength


Strength• Eight Week General Strength

Progression is tested and effective.




• Running Circuits are great...just be honest about how hard they are.




• Running Circuits are great...just be honest about how hard they are.

• Vern Gambetta Leg CircuitFriday, February 1, 13

Vern G. Leg Circuit


Vern G. Leg Circuit


Speed


Speed• The warm-up needs to have some

running that’s faster than race pace.




• My favorite way to do this is 150’s In-n-Out.




• My favorite way to do this is 150’s In-n-Out.

• Leo Manzano 30m-30m-40m is a great way to develop a kick...but it’s not true speed development, yet it’s a great tool.


Speed


Speed• How fast can they run 40m? 80m?



• Take the time to develop speed.




• Sprinting - the most specific plyometrics a distance runner can do.




• Sprinting - the most specific plyometrics a distance runner can do.

• When speed improves, so does Running Economy (RE)...and we know how important that is for performance.


Speed


SpeedWhen doing speed development, must have walking recoveries (not jogging recoveries) to replenish ATP.


SpeedWhen doing speed development, must have walking recoveries (not jogging recoveries) to replenish ATP.

3 minute walksFriday, February 1, 13

Stamina


Stamina• These are the workouts you’re already

doing...but the other S’s will improve what you can do here.




• Middle Distance fartleck - 150m/650m




• Middle Distance fartleck - 150m/650m

• Progression Long Run...end at the track?Friday, February 1, 13

Stamina


Stamina• Consider goal pace repeats, then

decrease the recovery interval.




• Must replicate the race:





•500m with 200m/100m/100m/100m





•500m with 200m/100m/100m/100m

•800m with 400m/200m/100m/100mFriday, February 1, 13

QuestionsJay Johnsoncoachjayjohnson @ Gmail.comwww. coachjayjohnson .com



Lungs with legs

Sports

usatf coaching education

biomotor abilities

strength suppleness

suppleness aiffriday

suppleness fantastic

skill focus

strength solid focus

stamina stamina