Running Training Workouts

PEAK PERFORMANCE Running Training Workouts

Running Training Part 1: Improving General Whole-Body Running Strength

Purpose: To improve general whole-body muscular strength in runners and endurance athletes prior to progressing to power training

Suitable for: All sportsmen and sportswomen sportswomen involved in running, running running based sports and endurance endurance sports If you are unfamiliar with any of the exercises or have not performed them for a long time then spend time working with lighter weights in order to develop optimum technique and develop preliminary strength.

Equipment: Free weights, squat rack, exercise bench.

Repetitions and sets: 3 sets per exercise 4-5 repetitions per set using 85-90% 1RM (1RM refers to the maximum you could lift on one exercise) 120 seconds’ recovery between sets

The Workout: Always warm up with 5 minutes of easy running and then perform some some functional movements for all body parts, such as walking lunges, arm swings and marching on the spot before completing the workout.

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Running Training Part 1: Improving General Whole-Body Running Strength

Purpose: To improve general whole-body muscular strength in runners and endurance athletes prior to progressing to power training

Suitable for: All sportsmen and sportswomen sportswomen involved in running, running running based sports and endurance endurance sports If you are unfamiliar with any of the exercises or have not performed them for a long time then spend time working with lighter weights in order to develop optimum technique and develop preliminary strength.

Equipment: Free weights, squat rack, exercise bench.

Repetitions and sets: 3 sets per exercise 4-5 repetitions per set using 85-90% 1RM (1RM refers to the maximum you could lift on one exercise) 120 seconds’ recovery between sets

The Workout: Always warm up with 5 minutes of easy running and then perform some some functional movements for all body parts, such as walking lunges, arm swings and marching on the spot before completing the workout.

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1. Bulgarian split squat

1. Stand with feet shoulder-width apart holding a dumbbell in each hand with an exercise bench behind you 2. Place one foot on the exercise exercise bench so that you are in a split split squat stance with your rear foot elevated – elevated – this this is your starting position 3. Bend both legs and lower your your rear knee towards the floor as far as as your flexibility allows 4. Keeping your torso torso upright and head head looking forward, forward, straighten your legs to return to the starting position 5. Perform the desired desired number of repetitions before changing leading leading legs

2. Dumbbell inclined Bench Press 1. Adjust an exercise bench to 30 degree degree incline 2. Grasp a pair of dumbbells and lie face up on on the bench bench 3. Position the dumbbells dumbbells so that with your arms bent they they are level with with your shoulders and and your hands are facing down your body 4. Press the dumbbells smoothly to arms’ length stopping just short of full elbow extension 5. Slowly lower the dumbbells to the starting position and repeat

3. Chin Ups/Pull ups 1. With a shoulder-width shoulder-width overhand grip, hang from a sturdy overhead bar 2. Without swinging your your hips, use your your arms to pull yourself yourself up so that your chin is above above the bar 3. Pause for 1-2 seconds seconds in this most most contracted position position before lowering under control back into the starting position 4. For variation, this exercise exercise can also be performed with with a narrow underhand underhand grip

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4. Seated Hamstring Curls 1. Adjust the machine so that your knees knees are in line with with the pivot point 2. Adjust ankle pad pad so that it rests comfortably across the lower portion of of your calf 3. Using the hamstring muscles muscles on the back of the leg, bend the knees and raise the weight weight until the legs are fully flexed 4. Pause for 1-2 seconds before slowly returning to the starting position

5. Alternating Dumbbell Shoulder Press 1. Stand with feet shoulder-width apart 2. Grasp a dumbbell dumbbell in each hand and hold at shoulder height 3. Press both dumbbells to arms’ length – this – this is your starting position 4. Slowly lower your your left arm until until the dumbbell dumbbell touches your shoulder 5. Press it back into the starting position position 6. Slowly lower your your right arm until the dumbbell dumbbell touches your shoulder shoulder 7. Press it back into the starting position position 8. Repeat for the desired number of repetitions

6. Seated Rows 1. Grasp the machine’s bar, using an over grasp grip 2. Your legs should be straight and your spine upright, keep your head up 3. Without moving your your trunk, pull the bar bar into your chest, chest, finishing the movement movement with your elbows behind your torso 4. Control the weight weight back to the starting position and repeat

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7.Standing calf raises 1. Adjust the shoulder pads pads of the machine machine so that they rest comfortably comfortably on your shoulders shoulders 2. Straighten your legs so that your knees knees are almost locked out 3. Lower your heels (as far as your your flexibility will allow) below the level of the step step 4. Pause for 1-2 seconds before pushing up onto your tip-toes 5. Pause for 1-2 seconds seconds in this most-contacted most-contacted position and and repeat for the desired number of of reps

Always cool down after the workout workout with 5-10 minutes of easy jogging jogging and then perform some held stretches for all body parts – parts – hold hold each stretch for 15 seconds and do 2-3 reps of each stretch.

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Running Training Part 2: Improving Running Specific Muscular Strength Purpose: To improve general whole-body and running specific muscular strength in runners and those involved in running based sports

Suitable for: All sportsmen and sportswomen involved in running and running based sports If you are unfamiliar with any of the exercises or have not performed them for a long time then spend time working with lighter weights in order to develop optimum technique and develop preliminary strength.

Equipment: Free weights, squat rack, exercise benches, leg press, calf raise, low pulley and leg curl machine

Repetitions and sets: 3 sets per exercise Weights 10-15 repetitions per set using 60-70%1RM (the maximum you could lift only once on an exercise) Body weight 20 reps per exercise

Recovery: 60 seconds between exercises and sets

The Workout: Always warm up with 5 minutes of easy running and then perform some functional movements for all body parts, such as walking lunges, arm swings and marching on the spot before completing the workout.

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1. Single Leg Squat 1. Stand with feet shoulder-width apart holding a dumbbell in each hand with an exercise bench behind you 2. Lift one leg off of the ground in front of your body 3. Bend the other leg and lower your body to ‘sit’ down on the bench. Lightly contact the bench and push back up (if you cannot get down low enough lower as far as you can) 4. Keep your torso upright and head looking forward throughout 5. Perform the desired number of repetitions before changing lead leg

2. Dumbbell Inclined Bench Press 1. Adjust an exercise bench to a 30 degree incline 2. Grasp a pair of dumbbells and lie face up on the bench 3. Position the dumbbells so that, with your arms bent, they are level with your shoulders and your hands are facing down your body 4. Press the dumbbells smoothly to arms’ length stopping just short of full elbow extension 5. Lower the dumbbells to the starting position and repeat

3. Narrow Stance Press Ups 1. Assume a prone position with your hands under your shoulders 2. Extend your arms to lift your body from the floor 3. Keep your body ‘tight’ and in a straight line 4. Lower until your chest touches or nearly touches the floor and dynamically press back up

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4. Hamstring Lift 1. Lie on your back with your feet out in front of you just beyond shoulder- width apart 2. Keep your arms by your sides and on the floor 3. Lift your hips from the floor by pressing your heels into the ground and extending your hips 4. Hold this position for a two-second count before lowering

5. Single Arm Dumbbell Shoulder Press 1. Stand with feet shoulder-width apart 2. Grasp a dumbbell in one hand and hold at shoulder height 3. Hang your other arm down by your side 4. Press the dumbbell to arms’ length – this is your starting position 5. Slowly lower the dumbbell until it touches your shoulder 6. Press it back to the starting position 7. Repeat for the desired number of repetitions and swap arms

6. Seated Rows 1. Grasp the machine’s bar, using an over grasp grip 2. Your legs should be straight and your spine upright 3. Without moving your trunk, pull the bar into your chest, finishing the movement with your elbows behind your torso 4. Control the weight back to the starting position and repeat 5. Maintain the natural curves of your spine

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7. Standing Calf Raises 1. Adjust the shoulder pads of the machine so that they rest comfortably on your shoulders 2. Straighten your legs to almost lock your knees out 3. Lower your heels (as far as your flexibility will allow) below the level of the step 4. Pause for 1-2 seconds before pushing up onto your tip-toes 5. Pause for 1-2 seconds in this most-contacted position and repeat for the desired number of reps

8. Single Leg Press 1. Adjust the machine so that you can extend your leg from a 90-degree angle of knee bend 2. Grasp the machine’s handgrips and keep your back straight, whilst looking straight ahead 3. Place both feet against the machine’s plate 4. Press the weight away from you 5. Remove one foot from the plate and take it to one side so that it does not impinge on the movement of the machine 6. Control the weight back with one leg so that your knee attains a 90-degree angle, then extend the leg 7. Lower to a 2-3 second count and press to a 1 second count

Always cool down after the workout with 5-10 minutes of easy jogging and then perform some held stretches for all body parts – hold each stretch for 15 seconds and do 2-3 reps of each stretch.

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Running Training Part 3: Improving General and Running Specific Strength and Power

Purpose: To improve general and running specific strength and power in runners and those involved in running based sports. This will also develop running technique and strengthen muscles relevantly


Equipment: Running track (or suitable surface)

Repetitions and sets: Indicated on each workout

Recovery: 60 seconds between sets

Running Drills: For drills, don’t let fatigue affect their performance, so take as much recovery between sets as needed (drills indicated by ‘drill’).


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1. High knee walk ‘drill’ 1. Begin walking forward, keep your chest elevated and look straight ahead 2. Lift each thigh as you walk to a position parallel to the ground and then push each leg back toward the ground using your hip flexor (the muscle at the top of your thigh) as dynamically as possible 3. Contact the ground with your forefeet 4. Coordinate your arms with your legs, swinging them backwards and forwards in time with your legs (you should hold a 90-degree angle at your elbows throughout the arm swing) 5. Progress the ‘force’ with which you contact the ground as you develop exercise familiarity 6. Do: 5 x 20m

2. Lunge walk ‘drill’ 1. Take a large step forward into a lunge, as you do this sweep your heel up toward your bottom, before pulling it through to advance your foot in front of your b ody and place it on the ground 2. Repeat the movement with your other leg and continue lunging this way 3. Keep your chest up and look straight ahead 4. Coordinate the movement of your arms with your legs 5. Do: 5 x 10 lunges

3. Line bounce 1. Stand behind a line on an athletics track, or other suitable surface 2. Jump across the line using a low trajectory using a double footed jump 3. Land on your forefeet and immediately and dynamically spring back to the other side of the line 4. You should only travel 50-60cm either side of the line 5. Make your landings light www.pponline.co.uk

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6. Use your arms to assist your jump speed and power 7. Continue jumping ‘over and back’ as fast as you can 8. Do: 5 x 30sec

4. Leg cycle ‘drill’ 1. Stand sideways on to a wall (or other suitable object) and place your inside hand against it for balance 2. Keep tall and lift your inside thigh to a position parallel to the ground 3. Sweep your leg down and behind your body, pulling your heel up toward your butt and then through to the front of your body, so that your thigh retur ns to a parallel to the ground position 4. Pause for a couple of seconds and then repeat the exercise, before swapping legs 5. Do: 4 x 10 reps on each leg, gradually increasing the speed of the cycle

5. Bulgarian Split Squat 1. Stand with feet shoulder-width apart with an exercise bench behind you 2. Adopt a split squat stance with your rear foot elevated and get your coach/training partner to hold your foot in position – this is your starting position 3. Bend both legs and lower your rear knee towards the floor as far as your flexibility allows 4. Keeping your torso upright and head looking forward, straighten your legs to return to the starting position 5. Perform the desired number of repetitions before changing leading legs 6. Do: 5 x 20

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6. Sprint Arm Action ‘drill’ 1. Adopt a lunge position 2. Keep your chest up and look straight ahead and pump your arms backwards and forwards as if sprinting 3. Your upper arms should attain a position parallel to the ground behind your body, whilst your hands should approximately reach a position in line with your eyes to the front 4. Remain rigid through your core 5. Do: 5 x 20sec (alternate lunge leg position each set)

7. Lateral Hops 1. Use an intersection of lines on an athletics track (or mark a line on a suitable surface) 2. Standing to the left of the line and on your right leg hop, using a low short trajectory, over the line 3. Land and immediately hop back to the start position 4. Continue hopping for 30 seconds 5. Stand to the right of the line and perform with left leg 6. Do: 3 x 20 (left and right)

8. Standing Body Weight Calf Raises 1. Stand tall 2. Extend your ankles 3. Lower your heels as slowly as you can before they contact the ground 4. Pause for 1-2 seconds before pushing up onto your tip-toes 5. Removing your shoes will enable you to perform the exercise over a greater range of movement 6. Do: 5 x 20

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Running Training Part 4: Strengthening Specific Running Muscles & Improving Running Technique Purpose: To specifically strengthen the running muscles, improve running technique and specific muscular strength.


Equipment: Running track (or suitable surface)

Repetitions and sets: Indicated on each workout

Recovery: 60 seconds between sets

Running Drills: For drills, don’t let fatigue affect their performance, so take as much recovery between sets as needed (drills indicated by ‘drill’).


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1. High knee walk ‘drill’ 7. Begin walking forward, keep your chest elevated and look straight ahead 8. Lift each thigh as you walk to a position parallel to the ground and then push each leg back toward the ground using your hip flexor (the muscle at the top of your thigh) as dynamically as possible 9. Contact the ground with your forefeet 10. Coordinate your arms with your legs, swinging them backwards and forwards in time with your legs (you should hold a 90-degree angle at your elbows throughout the arm swing) 11. Progress the ‘force’ with which you contact the ground as you develop exercise familiarity 12. Do: 5 x 20m

2. Lunge walk ‘drill’ 6. Take a large step forward into a lunge, as you do this sweep your heel up toward your bottom, before pulling it through to advance your foot in front of your body and place it on the ground 7. Repeat the movement with your other leg and continue lunging this way 8. Keep your chest up and look straight ahead 9. Coordinate the movement of your arms with your legs 10. Do: 5 x 10 lunges

3. Lunge with elbow to ankle movement ‘drill’ Perform the drill as above, but once in the lunge position, reach elbow of the arm on the same side as the advanced leg down as close as you can to the leg’s ankle. This will require you to extend your torso over the your front thigh and to twist slightly across Do: 5 x 10 lunges

4. Leg cycle ‘drill’ 1. Stand sideways on to a wall (or other suitable object) and place your inside hand against it for balance www.pponline.co.uk

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2. Keep tall and lift your inside thigh to a position parallel to the ground 3. Sweep your leg down and behind your body, pulling your heel up toward your butt and then through to the front of your body and your thigh reaches a parallel to the ground position, so that your thigh returns to a parallel to the ground position 4. Pause for a couple of seconds and then repeat the exercise, before swapping legs 5. Do: 4 x 10 reps on each leg, gradually increasing the speed of the cycle

5. Continuous Leg Cycle ‘drill’ 1. Begin the drill in exactly the same way as described in drill 4, however this time continue cycling your leg beneath your body for 10 reps 2. The difference: you should allow your lower leg to advance in front of its knee, when it advances in front of the body. You then sweep the foot back toward the ground, pulling it under your hips as you cycle it into the next rep 3. Do 4 x 20 cycles (left and right)

6. Sprint Arm Action ‘drill’ 1. Adopt a lunge position 2. Keep your chest up and look straight ahead and pump your arms backwards and forwards as if sprinting 3. Your upper arms should reach a position parallel to the ground behind your body, whilst your hands should approximately reach a position in line with your eyes to the front 4. Remain rigid through your core 5. Do: 4 x 20sec (alternate lunge leg position each set)

7. Backwards Running ‘drill’ 1. Use a lane of an athletic track (or suitably flat and marked off area) - make sure there are no obstacles or no one behind you 2. Facing away from the direction of travel, run backwards by pushing off from the balls of your feet

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3. Coordinate your arms with your legs to literally run in reverse. Keep your head up and focus on ‘light, quick’ ground contacts 4. Do: 4 x 20m

8. Lateral Hops 1. Use an intersection of lines on an athletics track (or mark a line on a suitable surface) 2. Standing to the left of the line on your right foot and using a low short trajectory, hop over the line 3. Land and immediately hop back to the start position 4. Continue hopping for 30 seconds 5. Stand to the right of the line and hop from the left leg 6. Do: 2 x 30sec (left and right legs)

9. Standing Single Leg Body Weight Calf Raises 1. Stand tall and lift one foot off the ground, tucking its heel up toward your butt 2. Extend the ankle of your other leg, to raise your body into the air 3. Hold for a two-second count 4. Lower your heel as slowly as you can before it contacts the ground 5. Swap legs after each set 6. Performing the drill without your trainers will enable you to attain a greater range of movement 7. Do: 4 x 15 reps


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Running Training Part 5: Enhancing Specific Strength & Technique Purpose: To improve general whole-body muscular strength in runners and those involved in running sports. Also develops running technique and specifically strengthens the running muscles


Equipment: Running track (or suitable surface) and marker spots

Repetitions, sets and recovery: Indicated on each workout

Do not let fatigue impair the performance of the drills - so take as much recovery between reps and sets as required.


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1. High knee walk ‘drill’ with lower leg clawing action Begin walking forward, keep your chest elevated and look straight ahead Lift each thigh as you walk to a position parallel to the ground and then extend the lower leg in front of the body, before sweeping its foot back toward the ground and contacting it with your forefoot under your hips to pull your body forward As one foot strikes the ground the heel of the other should be travelling up toward your butt in preparation for the next stride – basically this drill mimics the running action at walking pace Coordinate your arms with your legs, swinging them backwards and forwards in time with your legs (you should hold a 90-degree angle at your elbows throughout the arm swing) Do: 5 x 20m

2.

Leg cycle ‘drill’ Stand sideways on to a wall (or other suitable object) and place your inside hand against it for balance Keep tall and lift your inside thigh to a position parallel to the ground Sweep your leg down and behind your body, pulling your heel up toward your butt and your foot through to the front of your body, so that your thigh returns to a parallel to the ground position Pause for a couple of seconds and then repeat the exercise, before swapping legs Do: 4 x 10 reps on each leg, gradually increasing the speed of the cycle

3.

Continuous leg cycle ‘drill’ Begin the drill in exactly the same way as described in drill 2, however this time continue cycling your leg beneath your body for 10 reps The difference: you should allow your lower leg to advance in front of its knee, when the leg advances in front of the body and your thigh reaches a parallel to the ground position. Then sweep the foot back toward the ground, pulling it under your hips as you cycle it into the next rep

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Do 4 x 10 reps (left and right)

4. Straight leg bounds ‘drill’ Start moving forwards using a dynamic goose-stepping action Strike the ground dynamically with your forefeet to propel yourself forwards Coordinate your arms with your legs Keep your chest elevated Do: 4 x 30m

5. Fast legs into sprint ‘drill’ On an athletics track or other suitable surface, place a cone at 10m, then another at 30m Start from standing, with your feet hip-width apart Progress forwards by lifting each thigh parallel to the ground and driving it back to the ground, taking short steps When you pass the first cone, try to keep the leg speed up as you gradually increase your stride length As you near and pass the 30m cone you should be sprinting Keep your head up and chest elevated and co-ordinate your arms with your legs Keep relaxed and try to cycle your legs cycle underneath you as you speed though the drill once past the 10m cone (the movement patterns learnt through repetition of drills 1, 2 and 3 in this workout will assist the development of this skill) Do: 4

6. Single Leg Squats with Hold, with 40m ‘stride’ Stand on one leg and tuck the heel of one foot up toward your butt Bend your standing leg to squat to a near 90-degree angle Push back up www.pponline.co.uk

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Do 5 quick reps After the 5th rep lower and hold the squat position for a 10 second count then perform a further 5 quick squats Then run 40m at 70-80% effort focusing on good technique Do: 3 reps (left and right) and then swap legs (so 6 x 40m r uns)

7. Sprint Arm Action ‘drill’ Adopt a lunge position Keep your chest up and look straight ahead and pump your arms backwards and forwards as if sprinting Your upper arms should reach a position parallel to the ground behind your body, whilst your hands should approximately reach a position in line with your eyes to the front Remain rigid through your core Do: 4 x 20sec (alternate lunge leg position each set)

8. Leg Cycling Walk, at a slow speed ‘drill’ Perform drill 1 at a slow ‘running’ speed Focus on making the ground contacts light and dynamic as you ‘pull’ your body forward over each fore foot ground contact Do not lean back keep your weight slightly forward of your hips Keep your chest elevated and look straight ahead. Don’t lean back Think ‘taking your legs round in circles’ below your body As you gain in confidence with the drill increase the speed and distance over which it is performed Do: 4 x 20m

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9. Sideways Running Stand sideways onto a lane line on a running track (or other suitable surface). Place your feet well beyond shoulder-width apart and drop your bottom down toward the ground, so that you are in a three-quarter squat position Extend your arms and hold them parallel to the ground Keep your chest up and look straight ahead Side step to the left, making your steps light and quick Concentrate on pushing off from the balls of your feet Think ‘stiff legs’, don’t flex at your knees hardly at all Recover and perform to the right Do: 4 x 15m (left and right)

10. Fast Legs into Sprint ‘drill’ On an athletics track or other suitable surface, place a cone at 10m, then another at 30m Start from standing, with your feet hip-width apart Progress forwards by lifting each thigh parallel to the ground and driving it back to the ground, taking short steps When you pass the first cone, try to keep the leg speed up as you gradually increase your stride length As you near and pass the 30m cone you should be sprinting Keep your head up and chest elevated and co-ordinate your arms with your legs Keep relaxed and try to cycle your legs underneath you as you speed through the drill (the movement patters learnt through repetition of drills 1, 2 and 3 in this workout will assist the development of this skill) Do: 4

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11. Running across marker spots ‘drill’ Using a lane line on a running track place 12 cones 1.8m apart With a 10m acceleration run on, run across the line of cones, stepping into the gap between each on each stride Don’t look at the ground keep your head and chest up The closeness of the cones will ‘force’ your legs to cycle beneath you, training the optimal biomechanics of the running and sprinting action Your heel should come up close to your butt before you pull each leg through to a position in front of your body As with the other relevant drills, foot contacts should be made on the forefeet and these should be ‘light and dynamic’ Again as with the other drills you must be relaxed when you perform them – tension will impair smooth technical execution Arms should add to your speed and should be swung dynamically backwards and forwards Do: 5


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Running Training Part 6: Improving Running Power Purpose: To improve general whole-body muscular power in runners

Suitable for: All sportsmen and sportswomen involved in running and endurance sports If you are unfamiliar with any of the exercises or have not performed them for a long time then spend time working with lighter weights in order to develop optimum technique and develop preliminary strength.

Equipment: Free weights, medicine balls, squat rack, exercise mat

Repetitions, sets and recovery: 4 sets per exercise 8-12 repetitions per set using an appropriate weight medicine ball or with explosively performed body weight exercises - except push presses and high pulls where 4-5 reps of 85-90% 1RM should be performed (1RM refers to the maximum you could lift on one exercise) 120 - 180 seconds’ recovery between sets


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1.

Split Squat Jumps with Rotation Start in a lunge position and hold a medicine in both hands Rotate your shoulders so that the medicine ball is held outside of your leading leg Leap up into the air and switch leg position whilst simultaneously reaching up and over with the medicine ball, so that your shoulders are rotated to the other side and the ball is outside your leading leg Land and immediately power up into another jump Keep the torso upright Look straight ahead Land on the balls of the feet

2.

Barbell Push Press Stand with feet shoulder-width apart Grasp a barbell with an overhand grip, keeping your hands level you’re your shoulders Keeping your torso upright, dynamically drop into a quarter squat Using your lower body, quickly drive with the legs and push the barbell over head Pause before lowering the barbell back to shoulder-level and repeating for the desired number of repetitions

3.

Straight Leg (ankle) Jumps Stand with feet about shoulder-width apart Slightly bend your knees Swing your arms back and past your hips Jump into the air primarily using your ankles and calf muscles Land on the balls of your feet and explode into another jump Keep your torso upright and look straight ahead

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Think ‘stiff legs’

4.

Medicine Ball Slams Stand with feet shoulder-width apart Hold a medicine ball in both hands Dynamically lift the medicine ball above head height Rise up onto toes Strongly throw medicine ball at the floor about 50cm in front of your feet Catch the ball as it rebounds and repeat This exercise should be done at speed using the whole body

5.

Barbell High Pulls

Stand behind the bar with feet shoulder-width apart Keeping heels on the ground squat down Hold the bar with an over-grasp grip – hands just beyond shoulder-width apart Your arms should be straight Keep your back straight (maintaining the natural curves of your spine) Look straight ahead of you Drive your legs up to lift the bar from the f loor (don’t use your arms) As the bar reaches hip level – thrust your hips forward and rise up onto your toes Pull on the bar with your arms – keeping your body tall Keep pulling on the bar to lift it to shoulder height or just beyond – your body should be fully extended at this point

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Control the bar’s descent and then control it toward the floor – catching it on your thighs, if you wish, to slow its fall

6.

Medicine Ball Sit Up & Throw Adopt a sitting position on the floor with legs bent and feet flat Looking forwards and extend your arms above your head Position your partner so they are approximately 3m away from you When you are ready, instruct your partner throw the medicine ball into your out stretched arms Catch the medicine ball and use your abdominals to decelerate it as you lower yourself down into the bottom of a sit-up position Immediately throw the ball to your partner by strongly contracting your abs and sitting up whilst simulations flexing your arms and shoulders Repeat for the desired number of repetitions If you don’t have a partner you can perform the exercise by throwing the medicine ball against a strong wall


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Speed Training Part 1: Warming Up

Purpose: 1. To warm up safely, effectively and specifically for straight-line speed, and heighten your neuromuscular system (this will get you mentally ready to move as fast as you can). 2. To take you to the point where you are ready to perform the main part of your speed/power session.

Estimated time to complete: 20-25 minutes

Time in training year: All year round

Part A - Raise body temperature by jogging for 3-5minutes

Part B - Active/dynamic mobility drills These drills will take your muscles through the range of movement required for fast running 1) High knee lift walk, with clawing action of lower leg Objective: to improve balance and sprint posture and specifically warm up the calf muscles and the hamstrings Stand tall and lift one thigh to a parallel t o the ground position and extend your foreleg forward. Then sweep it (and your leg) down toward the ground, as if cycling. In the same way, step forward with your other leg, meanwhile continue the cycling movement of your first leg up behind your body, pulling your heel up toward your butt. Repeat. Basically you are performing the running action at walking pace. Technique tips: Keep chest elevated Make foot contacts on the balls of your feet Coordinate your arms with your legs – that’s opposite arm to leg

Do: 3 x 20m

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2) Lunge walk Objective: to warm up the hips and hamstrings Stand tall and take a large step forward, placing your foot flat on the ground. Lift fr om your front leg and step into another lunge. As you pull your rear leg through to the front, take its heel up to your butt (this makes the drill even more running-specific). Technique tips: Keep your chest elevated Coordinate your arms with your legs Do: 3 x 10 lunges

3) Arm circles Objective: to warm up the shoulders dynamically Begin slowly jogging and cycle your arms around your head while keeping them long Technique tips: Keep your chest elevated Do both single and double arm swings, taking your arms forwards and backwards Do: 4 x 20m 4) Leg cycling Objective: to specifically warm up the hamstrings for sprinting Stand tall, side on to a wall or rail, and place your inside hand on it for balance. Lift your inside thigh to a position parallel to the ground, extend its foot away from your body and then sweep it down, round and under your body, before pulling it through to the start position (this completes one leg cycle). Complete designated number of cycles and repeat on other leg. Technique tips: Brace your torso whilst you perform the exercise to avoid excessive forward, backward or lateral movement. If there is excessive torso movement, then it is possible that your core is not specifically conditioned to withstand the forces generated - if this happens, slow the movement down, until relevant core strength is developed Do: 4 x 10 on each leg

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5) ‘T’ stretch Objective: to warm up the back, legs and shoulders Lie on your back with your arms outstretched in line with your shoulders. Keep your palms on the ground. Your legs should be straight out in front, with heels shoulder-width apart. This forms the ‘T’ shape. Next, lift one leg straight up toward your head. At the sticking point (the point when you can’t pull the leg back further) rotate your leg across your body in an attempt to touch your outstretched hand to the opposite side. When your shoulders lift from the floor, pause and bring your leg back to the centre, before slowly lowering it to the ground. Keep your other leg pressed into the ground. Complete your designated number of reps and repeat to other side Technique tips Keep the movement smooth Hold the stretch for 5 seconds Do: 6 to the left and to the right 6) Leg swings Objective: to dynamically stretch the hip flexors (muscles at the top of the thighs) and hamstrings Walk forwards, swinging one leg up and back from the hip at a time (with control). Tr y to touch the palm of your other hand (this hand should be held approximately parallel to the ground). Alternate limb positions as you walk forward (it’s opposite foot to opposite hand). Technique tips: Perform slowly and with control Maintain a slight bend at the knee joint Keep your chest elevated Think about swinging your leg back behind your hips as well Do: 4 x 20m

Part C - Neuromuscular enhancement drills After you have performed the specific warm-up drills, you move onto further stimulating your neuromuscular system, so that you’ll be in optimum speed shape when it’s time to sprint flat out – for example, in the main part of your workout. These drills will engage body and mind and recruit your speed and power-producing fast-twitch fibre - they’ll ‘hype’ you up and stimulate your physiology for the quick reactions necessary for optimum speed expression.

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A) Hand-to-knee drill Assume a medium lunge position. Hold the palm of one hand approximately parallel to the ground and in front of the leg that is behind your body (you will have to angle your arm down slightly). When you are ready, drive your knee toward the palm of your extended hand as fast as possible to make contact with it. Take the leg back, pause and repeat. Complete your designated number of reps and repeat with the other leg. Technique tips: Don’t take your hand to your knee Initiate the movement from your hip flexor (the muscle at the top of your thigh) Think ‘sharp and snappy’ Do: 5 reps on each leg B) Leg cycle from leg swing Assume the same start position as for the leg cycling drill in the warm-up. This time, swing the leg backwards and forwards. Maintain a slight bend at the knee joint. Perform two swings and then, when the leg reaches near to parallel to the ground on the downsweep, sweep the leg down, back and round and back to the front as fast as you can. Perform another two swings and repeat Technique tips: Start slowly to build up relevant exercise confidence (and in particular hamstring strength) – although ultimately the drill should be performed as fast as possible to gain its neuromuscular benefits. Do: 5 cycles on each leg.

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Speed Training Part 2: Improving Maximum Speed

Purpose: To improve maximum speed

Suitable for: Sprinters and all sportsmen and sportswomen whose sports require top sustained speed, for example hockey, football and rugby. Other field, court and racquet sports players (whose sports rarely afford the opportunity to sprint flat out in a straight line, over a relatively long distance) may also benefit due to the power that these workouts will be develop. Note: multi-directional speed needs to be specifically trained and should be viewed as a skill. The quickest players in a straight line will not necessarily be the quickest in multiple directions. The workouts that follow emphasise the development of f lat out speed, rather than speed endurance

How to develop the eccentric hamstring strength needed for sprinting Leg cycling Leg cycling is a great eccentric hamstring muscle conditioner. Stand next to a wall and lift your outside leg to a thighs parallel to the ground position. Use the wall for balance. Sweep your foot down toward the ground and then back up behind your body, pulling your heel up toward your butt, before pulling it through to the front to complete one cycle. Keep your toes up as you perform the drill. Include this drill in your warm ups. Those new to sprinting and the exercise should start with 75% efforts and 2 x 10 repetitions on both legs and progress to 4 x 10 at maximum speed, gradually over a number of workouts. Take a good recovery of 30 seconds to a minute between reps, to avoid the inhibiting effects of fatigue.

Maximum speed sprint workouts and the central nervous system Although performing flat out sprints will improve sprint speed when coupled to a relevant sprint training plan, there are various combinations of distances that can take this to a higher level. Sprinting is extremely taxing on the neuromuscular system. This system consists of the brain and the spinal cord and it processes signals that the body receives. Traditional notions of t he CNS identify this interpretation as being automatic, however there is an increasingly popular and highly plausible school of thought that believes the CNS also functions at a conscious level. High intensity work, such as sprinting taxes the CNS, as moving the body at maximum velocity requires huge amounts of mental and physical energy. The CNS cannot supply this infinitely. Coach and athlete must be mindful of this limit and sprint workouts must therefore include l ong recovery periods between runs (3-15 minutes depending on the length of the sprints).

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If the CNS becomes fatigued and sprints are continued then the athlete will be patterning in movement and response patterns at a sub-maximal level – this will occur at both the conscious and unconscious level of CNS functioning.

Additionally, sprint sessions and competitions, where relevant, should be carefully selected and implemented into the training plan. Failure to do so could result in the athlete becoming drained and performance suffering. Worse still injury could result. It is therefore recommended that – where practical – 24 to 48 hours’ recovery be left between high intensity workouts and competitions.

Maximum speed workouts Performed on a running track, preferably in spikes Workout 1 – ‘Rolling’ 30s Using a 20m run on the athlete builds up speed so that they are at or near to f lat out at the start of the 30m phase. They then sprint over the 30m distance. Coaching points To get up to speed before the 30m stretch, the athlete, although driving hard, should be relaxed and this should then transfer into the flat out phase. Relaxation at speed may be the single most important factor in maximising sprint speed. Tension impairs fluidity and can literally put a brake on velocity. Suggested number of repetitions: 2 x 4 – with three minutes’ recovery between runs and 10 minutes between sets.

Workout 2 – ‘bursts’ over 50m The sprinter accelerates into the 50m stretch and sporadically (but rhythmically) includes bursts of 3-5 strides of flat out running. Between these they ‘take their foot off of t he gas’, to slow slightly before bursting again. Coaching points Once into the 50m zone , the sprinter should be upright in sprint posture. They should not lean forward to accelerate into each burst. Rather they should be on top of their running and should ‘turn their legs over faster’ to move into top gear briefly. Suggested number of repetitions: Five, with five minutes’ recovery between sprints.

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Workout 3 – ‘40 into 20’ The sprinter uses the long acceleration period to build up to maximum speed. When they hit the 20m to go mark, they should be at 98% effort, at this point they turn their legs over at maximum speed, pumping their arms accordingly to sprint fluidly.

Coaching points Ensure that the sprinter runs with their hips high and does not ‘sit’ when sprinting. Don’t instruct the athlete to run on their toes as this will invariably result in breaking forces at the ankles as the athlete’s ankle flexes to absorb the forces they will be subject to. Rather toes should be dorsiflexed – held up. A good coaching phrase is to tell the athlete to imagine that there is a hand in the small of their back, gently lifting them when they are flat out. Suggested number of repetitions: 2 x 3, four minutes’ recovery between runs and 10 minutes between sets.

Workout 4 – 30/30/30 round and off of bend For the 200m sprinter, bend running is a specific skill. Speeds are generally slightly slower when running a bend when compared to straights, mainly due to the need to lean into the bend to keep tight and the fact that the athlete is unable to drive in such a way that all the force they generate goes in a straight line. Note: the second 100m in the half -lap is performed with no acceleration phase and it becomes a matter of endurance and of combating deceleration on the part of the sprinter. The sprinter starts 60m back from the exit of the bend. Cones are placed at three 30m intervals. The athlete sprints to the first cone and then relaxes to the second (running at 90% effort) they then kick as they reach the second cone to sprint past the third as they enter the home straight. Coaching points Relaxation, again, is key. On the bend the athlete should lean into it, to enable them to run tight to the line. This lean will be across the whole of the body – the left leg and side of the torso will develop the bracing strength over time with repetition. When the athlete exits the bend they should run tall. Running out of the bend provides a great way for t he athlete to feel and master the skill and sensation of running with high hips, fluently and relaxed while at speed. Suggested number of repetitions: 3 x 3 runs – with four minutes’ recovery between runs and eight minutes between sets.

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Speed Training Part 3: Speed Endurance

Purpose: An 8-week programme suitable for use before tapering for a competition period.

Who would benefit from the programme? It’s particularly useful for a 200m sprinter of club standard and above. A 100 metre specialist might drop session 2 in favour of a session similar to session 1. A 400 metre specialist could add an extra repetition to the speed endurance elements of session 2, but would still benefit greatly from including session 1 in the programme (see below for details). Note: these are tough, high-intensity workouts and should not be performed by the unconditioned or after a long lay-off from training. Ideally they should be performed after an appropriate periodisation plan.

How to use the programme The sessions should be performed once a week with a minimum of 48 hours (preferably 72 hours) between session 1 and session 2. For example, session 1 performed on Monday and session 2 performed on Thursday. This is to allow for plenty of recovery and the reduction of accumulated fatigue, which impairs training performance and so could lead to injury Acceleration before speed endurance I have included acceleration work before the speed endurance unit of each session. This allows other elements to be trained during the remainder of the week, eg, weights, and of course allowing for more recovery days when low-intensity training can be carried out. I suggest that the acceleration work be performed from a falling start to begin with and progress to a tripod (three-point) start as the volume of runs decreases. The lower the starting position, the more demanding it is on the body. This will allow a progression into block starts towards the end of the eight-week period. Acceleration runs to be performed at 98% effort (very close to maximum effort but with control). A guideline for recoveries between maximal effort runs up to and including 30 metres - 1 minute for every 10metres run: 10m = 60secs 20m = 2min 30m = 3min However, I believe that if 30-metre block starts are performed, it is wise t o increase the recovery to 4-5mins to cope with the extra demands created by the low starting position. Speed endurance runs – should be performed from either a 5 metre jog prior to sprinting, or a standing start. www.pponline.co.uk

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Each repetition should be run at 95-98%, but must be performed with control and good technique.

Kit and environment: Make sure that you are wearing appropriate kit for the workout. Obviously this will depend on climatic conditions but as the session is a tapering one it is most likely to be done in warmer weather for the UK outdoor season. The crucial factor will be keeping warm between runs and wearing clothing that will assist and not compromise the sprint action. Compression clothing could provide benefits for both these purposes.

Recovery between runs The recoveries between runs are long - this is to allow the body enough time to recover to reproduce the required speed on each run. Particularly with very long recoveries, I believe it is is wise to have a cool-down walk as soon as possible after each repetition, followed by a period of lying down (ensuring that the body is kept warm). Prior to the following repetition a short warm up period of active mobility and sprint drills should be used to prepare the body for the effort to come. To reemphasise: It doesn’t matter how painful the rep has been, it i s not a good idea for the athlete to lie down on the track or sit in the stands until some cooling down – ie, a walk or jog - has been carried out. Movement helps to disperse the waste products (lactic/lactate) that are evident in the bloodstream during/following prolonged high-intensity efforts.

The speed endurance workouts

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Speed Training Part 4: Acceleration Workout

Purpose: To develop acceleration from stationary position.

Time in training year: All year round.

Suitable for: Sprinters and field and court players (although they will also need to work on improving their acceleration from moving positions – see relevant workout). Can also be used by middle- and long-distance runners of all speeds as a means to increasing leg power, which will improve their top-end speed and in-race acceleration.

A word of advice Spend time performing the drills at a low intensity before increasing their speed. Always underestimate what you feel you can achieve before completing all the sets and reps, especially if you are new to this type of training. Allow a full recovery between sets and reps in order to allow for technically correct drill performance. Fatigue will impair technique and could lead to the learning of incorrect movement patterns.

Part A: Warm-up Purpose: To raise body temperature and viscosity of muscles in preparation for progressively dynamic activity. Do: 3-5 minutes jogging

Part B: Warm-up drills Purpose: Dynamic warm-up exercises, specifically selected to prepare muscles (and mind) for high-intensity linear and multi-direction speed training. (see Speed Training Warm Ups)

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Part C: Acceleration drills Exercise 1: Wall leg drives Purpose: To learn the (pushing from the hip) leg movement required for dynamic acceleration. Description: Stand facing a wall. Place the palms of your hands flat against it, around shoulder height. Angle your body so that there is approximately a 45-degree angle through your ankles, knees, hips and head. Lift one leg so that the thigh is parallel to the ground and support your weight on the toes of your other foot. Drive the elevated leg back toward the ground so that its toes contact the ground and then immediately pull the leg back to the start position. Complete the designated number of repetitions and swap legs. Technique tips: The acceleration movement is initiated from the muscles at the top of your thigh – the hip flexors – so focus on using these muscles when performing the drill. Gradually increase your speed until you are performing the drill as fast as you can. Do: 4 x 10 with each leg.

Exercise 2: Alternate leg, wall-drive combination Purpose: To further develop the pushing acceleration leg movement – this time working both legs. Description: Assume the same starting position as for exercise 1. Drive one leg down and as soon as it contacts the ground, pull the other to a ‘thigh parallel to the ground’ position and then drive it back to the floor, while bringing the other leg t o a thigh parallel to the ground position. Technique tips: Maintain the integrity of the torso throughout – hold the 45-degree angle. The pumping alternate ‘one, two, three’ action of the legs will transmit a large amount of force that will need to be controlled by the torso – you will need to be braced and ready. Gradually increase your speed until you can perform the drill with optimum technique. Do: 4 x 6 (1 rep = ‘left, right, left’ or ‘right, left, right’. Alternate this pattern with ‘right, left, right’ combinations).

Exercise 3: Falling starts Purpose: To further learn the acceleration leg action, this time with forward movement and working on an inclined torso position throughout, and a dynamic arm drive while moving. Description: Stand with your feet shoulder-width apart and lean your entire body forward – basically you should allow yourself to fall forward. When your body reaches an approximately 45degree angle to the ground, ‘snap’ one leg forward to around a 45-degree angle to your body and then dynamically drive it back against the ground (as per exercises 1 and 2). Your other leg should be pulled forward to a similar 45-degree angle to the body, ready to drive back to continue your acceleration. This will control your fall and accelerate your body forward. Your arms should be vigorously pumped backwards and forwards in unison with your legs to increase accelerative power. Continue to accelerate with legs and arms pumping – while maintaining the forward lean – for 15m. www.pponline.co.uk

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Technique tip: Spend time gaining the confidence required to allow your body to fall to 45 degrees to the ground before performing the drill flat out. It is crucial for optimum acceleration that the whole body is angled forwards – not just the torso –throughout the accelerative phase (where practical). The legs need to work behind the body – ensuring that this happens will optimise the power output of your posterior chain muscles (calf muscles, hamstrings and glutes) and optimise your acceleration. Do: 10

Exercise 4: ‘Sticky’ strides Purpose: To learn the accelerative running action, with emphasis on foot contact. Description: Using a lean start (see exercise 3), begin to accelerate. While maintaining the optimum 45-degree body angle and ‘pushing’ the body forward by driving the legs backwards from the hips, emphasise each foot-contact as you accelerate. Pump your arms as per the previous drill. Technique tip: ‘Feel’ your foot strike the ground, and its ankle and then leg extend to push you forwards on each stride. Increase the speed of the drill as you begin to develop a feel f or the foot contact in combination with the rest of the drill’s technical requirements. Do: 6 x 15m

Exercise 5: Prone-position start and acceleration Purpose: Develop quick reactive acceleration. Description: Assume a prone position with hands by hips, palms face down and chin on floor. Either to an external command or when ready, dynamically push your body up and accelerate away. Employ all the aspects of accelerative technique as described in the previous drills. Technique tips: To react as quickly as possible, pull your stronger leg into your chest dynamically in the prone position and then thrust it back against the ground to achieve a dynamic getaway. Field and racquet sports players in particular should alternate the leg with which they push themselves up and away from the start line. Doing this will develop more symmetrical strength and reflects game conditions, where players will need to accelerate off either leg. Sprinters should perform this drill driving up and away with the leg they put forward in the starting blocks. Do: 4 x 20m

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Exercise 6: Sitting, facing against the direction of acceleration Purpose: To develop dynamic rotational ‘get up and go’ acceleration. This is a great drill for field sports players, who will fall to the ground and have to get up as quickly as possible and back into play as part of their games. Description: Sit with your back to the direction of acceleration, having previously checked that there are no obstacles behind you. Keep your legs straight and flat against the ground, and your hands by your hips, and head looking forward. Either to an external command or when ready, push yourself up, turn and accelerate away – using all the optimising acceleration techniques featured in the other drills. Technique tip: Pull one leg back underneath your body while pushing against the ground with your hands, meanwhile rotating your body from your ankle to turn into the direction of the acceleration, to dynamically get away from the sitting position. Do not stand straight up, as this will compromise your ability to optimally use your legs, as they will be unable to optimally push and use the power of the posterior chain muscles. Move your arms backwards and forwards as dynamically as possible to drive yourself forwards. Do: 4 x 20m (2 to the left and 2 to the right)

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Speed Training Part 5: Race Preparation

Adjusting sprint training for race preparation Speed endurance The volume of speed endurance work should be reduced while the volume of acceleration and maximum speed work increases. In line with the decrease in volume of speed endurance, the recoveries between reps should increase. Doing this will boost the quality of the runs. This will be done gradually as the weeks pass in this training phase (and before) to prepare the sprinter for competition. The effort exerted on the speed endurance (SE1 80-180m) and special endurance (SE2 200350m) runs are the same as in the previous phase (see Phil’s previous article on speed ) Acceleration When following the above recommendations regarding speed/special endurance it is important that coaches regulate the amount of acceleration work their sprinters do. If you view the session examples (see tables 1,2 and 3) you will see that the volume of 20 to 30m work (and in particular block work) is quite low. This is because although the repetition distances are short, and therefore less intensive than maximum speed work, it will still have an impact on the total amount of central nervous system energy used each week (the CNS has only a limited amount of energy and too much maximal training and competition will reduce the sprinter’s ability to use it when it matters, ie in races). I will often increase the recovery between repetitions from blocks to between 5-7mins to ensure that each rep is of a very high quality. Maximum speed As you will see in tables 1,2 and 3, I have included a training unit that emphasises the development of maximum speed. It follows a unit of acceleration within the same session (Thursday) and is low in volume but high in intensity, with full recoveries. I’ll use distances of 40m to 80m and they are performed from a running (rolling) start. A very effective method of developing maximum speed is to organise the session/sessions so that the athlete gradually accelerates from a jog up to top or very near top speed over, for example, 30 to 40 metres, then maintains maximum intensity for a short distance, for example, 10 to 20 metres. This allows the athlete to build up speed without expending a lot of energy and allows them to concentrate more on the maximum speed section, which is the goal of the workout. Session example: 30m build up + 20m at maximum speed + 20m wind down. Two sets, two reps

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Example of a sprinter’s three-week training period in late March/early to mid April Guide to tables Acceleration reps are from a three-point (tripod) start – unless stated ‘blocks’. All speed endurance and special endurance reps are from standing or a 5m roll-in start. SE = speed endurance

Table 1: Tuesday – speed endurance

Table 2: Thursday – speed

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Table 3: Saturday or Sunday – special endurance or 200m race*

* I prefer sprinters to start their competitive season by competing over 200m rather than 100m. I believe that the 200m race is less intensive and therefore reduces the risk of an injury, particularly to the hamstrings. Note: this is incumbent on the athlete being properly conditioned to race this distance.

The competition period Once the sprinter has completed the above preparation period (and perhaps has had a couple of minor races under his/her belt) it is time to taper further towards the more important races that will be encountered in April to mid May. Note: we are looking at the average club sprinter in this scenario. The more advanced athlete would most likely commence the competition season a little later as his/her main target competitions will probably be towards the end of the summer.

What to focus on and what not to With the sprinter in competition the demands placed on their bodies will be all the greater. This poses a conundrum for the coach in terms of what to include in the training programme and what to leave out. Special endurance - I advocate dropping the longer sprints (250-300m) from the programme – although if there was a suitable gap in the competitive programme a session could be included. Speed endurance – I advocate doing these sessions once a week, with the focus being on 80m150m distances. However, I would drop these from the training programme as the racing schedule intensifies. Races take the place of speed endurance reps so there is no need for their inclusion in training. Acceleration – The emphasis must now be on enhancing the accelerative (link to acceleration workout) qualities that the sprinter should have built up over the previous 12 weeks. The ease with which the athlete can accelerate has a positive impact on their ability to achieve higher levels of speed and their ability to maintain it. This work is usually performed twice a week and should include block work.

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Maximum speed – Because of the omission (or reduction) of other training elements it should be easier to concentrate on developing maximum speed. This work should be included in 1 to 2 sessions per week. However, it should be noted that this work is very intensive and if the sprinter is racing every weekend then one session should be the maximum. This should be included midweek – if the race schedule allows. If the sprinter is tired then drop this workout. Other training elements – I have omitted strength training from this article, but I must note that it should still be included in the sprint training programme throughout the competition season, but f or maintenance purposes only. Failure to do so will lead to a deterioration in performance. The importance of lower intensity work I also stress that for the sprint athlete you should not neglect lower intensity recovery sessions for example, tempo (nice and relaxed but technically correct) running (prefer ably on grass) at 60-75% effort. Other suitable training options would include medicine ball throws and even bodyweight circuit training. This type of training is vital, as it helps the body to recover from the high intensity training and, of course, racing. Table 4: Example of a week’s training leading to a low-key early season competition

Peaking I tend to work on a seven-day taper for competitions of medium importance and 10 days for high priority meetings, for example, area or national championships. The emphasis during this period would be on acceleration work, sub maximal sprints at 95-98% effort and recovery sessions, such as tempo running on grass. No weights or any other high intensity work would be performed during this period.

Thoughts on the planning of the training year – contextualising pre-season training and peaking I believe that the decision as to whether to use a single, double or even a triple periodised training year is a dilemma for the sprinter and their coach. Single periodisation = one competition period (usually the summer) Double periodisation = two competition periods (usually indoor and outdoor)

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Triple periodisation = one winter + two summer periods with a training period (without races) between each peak. This should be at least four weeks long between the summer peaks and longer following the indoor season. I tend to advocate a double periodised year, with the performance emphasis on the summer season. The indoor winter competition period is usually kept brief, with competitions not progressing beyond mid February. I believe it is a mistake for athletes and coaches to advocate a full indoor season up until March and then commence the outdoor season in late March/early April. This allows for very little preparatory and restorative training to be done. Very often the sprinter who goes into summer competition straight off the back of an indoor campaign will commence the outdoor season in fine form, but this will not last for long due to a loss of general and specific strength and a depletion of CNS energy. Once in this position it will be virtually impossible for them to retrieve their season and produce their best performances when it matters most. I also believe that it is difficult for the club standard athlete to use a triple periodised training year, because as soon as the summer competition season gets under way there are regional championships to prepare for, normally in mid May. These are followed a month or so later by area championships (North, South, Midlands etc); between the championships there are various club league and cup matches, which are important for the athlete in terms of their preparation for the areas. In most cases the latter will be the pinnacle of the athlete’s summer season. If following a triple periodised training plan, then where would the time be to follow a more general rebuild ing phase of training, ideally of four weeks’ duration, and then prepare for another championships mid June? It cannot be done. However, if the athlete is of a high enough standard to warrant competing in the national championships (under 20/23s usually early July, seniors usually mid July) then the area championships would most likely not be a major aim. However, it would be impossible to peak in mid June, cease racing for four weeks and then either peak early or mid July. It is therefore my belief that a triple periodised year in the majority of cases should be left to the true elite athlete whose aim is to reach a third peak of the year in August/September when most major games occur.

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Hill Training for Strength and Speed

Purpose: To develop leg strength and repeated sprint ability.

Suitable for: Any athletes who require repeated sprint ability. If you are unfamiliar with any of the exercises or have not performed them for a long time then spend time working with lighter weights in order to develop optimum technique and develop preliminary strength. Seek expert advice as necessary

Equipment: A steep slope or small hill and a set of stairs such as stadium stairs

Repetitions and sets: 3 sets per exercise 4-5 repetitions per set @ 85-90% 1Repetition Maximum 120 seconds’ recovery between sets

The Workout: As follows, look to use a 20 metre distance of a short and steep bank or incline such as a sand dune, grass mound. The sets are in brackets of the workout, look to start at the lower end and then increase when you become accustomed. Rest is walk back recovery or 30 seconds, whichever is longer. Move continuously between the exercises once you have finished all the sets for that exercise.

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Stairs 2 Double leg bound x (4-10) Stairs Run- Jump and sprint x (4-10) Stairs 1 leg bounding right leg x (3-5) – alternating with Stairs 1 leg bounding left leg x (3-5) 800m run Hill x (4-10) continuous Hill frog jumps x (3-5) Hill sprints x (4-10) max walk back recovery.

Exercise description: Double leg boundStand at the bottom of the stairs and jump onto the first stair with both feet, landing with knees slightly bent and facing over your toes. Move quickly up the stairs, minimizing the ground contact time on each step. Stairs Run- Jump and sprint Stand at the bottom of the stairs, jump up in the air and then as soon as you land rapidly sprint up the stairs, with one foot per step. Stairs bounding- single leg. Stand at the bottom of the stairs and then hop rapidly up them on one leg with knee bending slightly on landing each time. Go as fast as you can, minimizing ground contact time and each step. 800m run Run 800 metres as fast as you can. Hill- continuous Run up and down the hill continuously for the 4- 10 sets. Frog jumps. Crouch down with hands and feet on the floor at the base of the hill. Jump up in the air with arms extending above your head and land in a couch position further up the hill. Repeat until you are at the top of the hill. www.pponline.co.uk

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Hill sprints Run as fast as you can up the hill. Start with 30secs recovery between each set of exercises. Look to reduce rest time until it is continuous work, except for walking back down the hill or stairs. Start with lower end of workout reps, look to increase to maximum.

Always cool down after the workout with 5 minutes of lower intensity activity and then perform some held stretches for all body parts – hold each stretch for 15 seconds and do 2-3 reps of each stretch.

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Running specific endurance circuit

Purpose: To improve whole-body muscular endurance and cardiovascular fitness using minimal exercise equipment for runners and endurance athletes.

Suitable for: all sportsmen and sportswomen involved in running and endurance sports If you are unfamiliar with any of the exercises or have not performed them for a long time, then spend time working with lighter weights in order to develop optimum technique and develop preliminary strength.

Equipment: dumbbells, aerobic step, marker cones, rubber exercise bands, floor mats, power bags or medicine balls, Swiss balls,

Repetitions and sets: Circuit - controlled by time Perform 3 laps of the following circuit, resting 60 seconds between laps, but take only a minimal rest between exercises. Perform each exercise for 30 seconds on the first lap, 45 seconds on the second and 60 seconds on the third. As an optional ‘finisher’ perform each exercise for 20 seconds for a fourth lap. Always warm up with 5 minutes of easy running and then perform some functional movements for all body parts, such as walking lunges, arm swings and marching on the spot before completing the workout.


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The Workout: Alternating Step Ups 1. Stand with feet shoulder-width apart facing a step set to approximately knee height 2. Step up with your left leg, placing the whole of your foot on the step top 3. Pushing mainly with the left leg, drive up and onto the step so that both feet are on top of the step 4. Immediately step down with the left leg before returning the right leg to the floor 5. Repeat the exercise leading with the right leg 6. Alternate leading legs on each step 7. Add extra resistance by holding a dumbbell in each hand at arms’ length or holding a medicine ball to your chest

Press Ups 1. Assume a prone position with your body supported through your arms and toes – there should be an approximate straight line from your heels, through the top of your butt and shoulders and back of your head 2. Extend your arms to lift your body 3. Bend your arms to lower your body

Rubber Band High Pulls 1. 2. 3. 4. 5. 6. 7.

Stand with feet shoulder-width apart Place a rubber exercise band beneath your feet and hold it in both hands Your arms should be straight Keep your back straight (maintaining the natural curves of your spine) Look straight ahead of you Bend at the knees and hips until your hands are level with your knees Extend your hips and knees, whilst simultaneously pulling with the arms until your hands are under your chin – keeping your body tall 8. Immediately return to the start position and repeat for desired number of repetitions try to set and maintain a steady rhythm

Hill Climbers 1. Assume a press up position 2. Dynamically pull one knee in toward your chest 3. Push it back and as the leg fully extends, pull the other knee in toward your chest www.pponline.co.uk

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4. Keep alternating leg position 5. Try to keep your back relatively straight and parallel to the ground – concentrate on using the muscles at the top of your thighs (the hip flexors) to initiate the movement

Rubber Band Rows 1. 2. 3. 4. 5. 6. 7.

Using 2 bands, attach them to a sturdy anchor at approximately chest height Grasp a band in each hand and step backwards keeping arms extended Keep the spine upright and the torso still When then tension in the bands is sufficient pull the arms in toward your body The arms should extend past the torso and the hands should come into the hips Slowly release the tension in the bands and return to the starting position Repeat

V Sits 1. Lie on your back, with your arms and legs extended 2. Dynamically bring your legs and arms together to form a V shape – at the peak of the movement, you should be sitting on your tail-bone 3. Control the movement of legs and arms on the way down 4. If this exercise is too challenging, perform a ‘W Sit’ by bending your knees

10 meter Shuttle Sprints 1. 2. 3. 4.

Place 2 cones 10 meters apart On the command ‘go’ sprint as fast as possible between the cones Try to perform as many shuttles as possible in the allocated time Make sure that you turn smoothly

Split Jumps 1. 2. 3. 4. 5. 6.

Start in a lunge position Leap up into the air and switch leg position Land and immediately power up into another jump Keep the torso upright Look straight ahead Land on the balls of the feet

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Running Training Workouts

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