Category Archives for strength work

EZ Day Strength/Mobility Routine

The Video: 

Front Plank :20

Side Plank :20

DCIM100GOPROG0012678.

Other Side :20

DCIM100GOPROG0012685.

Reverse Plank :10

DCIM100GOPROG0012689.

One Leg Bridge 10 Reps

DCIM100GOPROG0012700.

Leg out, hips up & down x 10 each side

DCIM100GOPROG0012698.

Clams 10 Reps (with or without band and block)

DCIM100GOPROG0012732.

DCIM100GOPROG0012733.

Reverse Clam, optional band at ankle

DCIM100GOPROG0012743.

Knees together and ankles move apart with these

Now Reverse Clam with Knee in Air (band and block optional)

Lateral Leg Raises (band optional) 10 Reps

DCIM100GOPROG0012762.

10 Reps with foot prone, toes pointing out, and toes pointing in.

And then Donkey Kicks 10 reps for all the below & on each side

DCIM100GOPROG0012817.

Donkey Whips, leg straight back and to the side

DCIM100GOPROG0012826.

And then circle the leg forward and backward. 

DCIM100GOPROG0012835.

Scheduling Running VS Lifting

This is always a tough issue to tackle for runners, “When should I lift vs when I run?”.

I often see that people (with good reason) think they should do their lifting on their running rest days. However I like to do the lifting on hard run days. The reason for this is because this reserves the rest days for what they should be, rest days. Doing a heavy lifting session is not a rest day!

General Strength & Mobility Routines

Below are the Youtube videos of strength routines I have my athletes and myself regularly perform.

They are not fatiguing if you’re adapted and comfortable doing them, which means they can basically be done at any time during the day or week in relation to your running. I recommend doing the lunge matrix before every single run and a longer GSM routine immediately after the harder runs of the week. But these routines are light enough that you can do one every day if you wish. 

If you use enough weight, the Stronglifts 5×5 workout can be DOMS inducing, however I don’t use quite that much weight.

Every day should be hip day! - Click to Tweet!

Lunge Matrix Warmup

Easy Strength & Mobility

General Foot & Ankle Routine

Hip & Glute Routine

StrongLifts 5x5

More Information

Strength is in your BRAIN

This is a quote that was posted on Facebook, and I wanted to share it here.

There is a lot of talk in the running world about the importance of strength training for increasing performance and injury prevention. I agree with the current research that explosive and heavy resistance training increases stiffness within the muscle-tendon system resulting in increases in running economy, but running economy is measuring steady state oxygen uptake (VO˙ 2). Running economy is more a measure of physiology (performance measure) than pure mechanical efficiency. It is not looking at how the athlete gets from point A to B. General strength and the ability to generate force is extremely important, but only if produced in a coordinated and timely fashion to produce the desired outcome of the individual athlete. Most athletes are not structurally ready to handle explosive and/or heavy resistance training. Running with 2.5x body weight while on one leg, over time and distance at a given pace is hard enough. Data can show increases in power, reduction in contact times, increases in muscular stiffness, and even reductions in right/left asymmetries, but it doesn’t automatically preclude the athlete from injuries. Quantitative data is only useful if it helps improve the athletes “Running Resiliency”.

I believe it is important that runners understand MUSCLES are STUPID. Muscles need the brain to consciously and unconsciously tell them what to do, and at what time to do it in, in order to produce the muscular patterns that are appropriate for the desired task. I am not going to give the muscle, in isolation, that much credit and responsibility to automatically pull to body into the correct position when running. The brain needs to intrinsically understanding the goal of the desired movement, and then needs to organize a movement plan that will be sent to the musculoskeletal system in order to produce the desired task (running). This requires skill, are you training skill or just strength without purpose?

I truly Believe runners can run with fewer injuries. I Believe we are uniquely design to move/run, but culturally have devolved and are structurally less skillful. I Believe we have complete control over our bodies and movement, and thus ultimately the incidence rate of our injuries. Are you training better movement by training your brain to express more efficient and optimal movement patterns? Don’t get me wrong this can and needs to happen in conjunction with a specific plyometric and heavy resistance strength training program, but you better be in the right place at the right time when performing these exercises. Open for discussion. Please share and discuss!

Stephen Scott- Professor in Neuroscience, Queens University
Movement Skill: 3 Fundamental Components (3 B’s)
1. Brain
2. Biomechanics
3. Behavior

Train Better Movement!

My Warm Up Routine

DCIM105GOPRO

Below is my warm up routine for any race or training session that involves a warm up prior to repetitions of higher speed running. For a general paced run, such an an EZ hour I do the lunge matrix prior along with the first mile being at a higher than habitual cadence. I may also throw in a few butt kicks, skips, or high knees into that first mile as well.

For the track work or races, my warm up is as follows:

Lunge Matrix
10x forward, side, diagonal, and back lunges

EZ800m
100m High Knees + 300mEZ
100m Butt Kicks + 300mEZ
———-
1600m

10x rocket jumps

EZ300m + 100m acceleration
EZ300m + 100m acceleration
———-
800m

EZ400m
300m @ race effort
EZ100m

———-
800m

= 2 mile total warm up