Presentation I Xavier College Preparatory amp Desert Vista High School Three Trips Two Programs One Set of Training Principles CHSCA Multisport Clinic Presentation I Xavier College Preparatory amp Desert Vista High School ID: 935939
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Slide1
CHSCA Multisport Clinic: Presentation I
Xavier College Preparatory & Desert Vista High School: Three Trips, Two Programs, One Set of Training Principles
Slide2CHSCA Multisport Clinic: Presentation I
Xavier College Preparatory & Desert Vista High School: Three NXN Trips, Two Programs, One Set of Training Principles
Dr. Jeffrey I. Messer
Chair,
Exercise Science Department,
& Faculty, Exercise Physiology, Mesa Community College, Mesa, AZ.Volunteer Assistant Coach, Boy’sCross-Country, Desert Vista HighSchool, Phoenix, AZ.jeff.messer@mesacc.edu(480) 461 – 7378
Slide3Presentation OverviewPart I: Speaker BackgroundPart
II: (Conjugate) PeriodizationPart III: Program PhilosophyPart
IV
: Training Art & Science
Slide4Presentation OverviewPart V: Training PhasesPart
VI: General Aerobic Power Development (PI)Part VII: Specific Aerobic
Power
Development (
PII
)Part VIII: Specific Neuromuscular Development (PIII)
Slide5Presentation OverviewPart IX: Final Quality (
PIV)Part X: Summary & ApplicationsPart XI: Acknowledgments
Part
XII
: Questions
& DiscussionPart XIII: Appendices
Slide6Part ISpeaker Background
Slide7Speaker BackgroundEducation – Ph.D. in exercise physiology w/ concentration in exercise biochemistry (Arizona State University, 2004)
M.S. Exercise Science (Arizona State University, 1995)M.B.A. (Duke University, 1992)
B.A
.
Economics (
Wesleyan University, 1984)Experience – Darien High School (2 Years), Desert Vista High School (2.5 Years), Queen Creek High School (1.5 Years), Xavier College Preparatory (6.5 Years), & Desert Vista High School (2013 / 2014 / 2015 / 2016)
Slide8Speaker BackgroundCoaching InfluencesChris Hanson
/ Ellie Hardt / Dave Van SickleDan Beeks, Michael Bucci, Renato Canova, Dana Castoro, Robert Chapman, Steve Chavez,
Liam Clemons
, Bob Davis, Erin
Dawson,
Marty Dugard, Jason Dunn, John Hayes, Brad Hudson, Jay Johnson, Tana Jones, Arthur Lydiard, Steve Magness, Joe Newton, Dan Noble, Jim O’ Brien, Tim O’Rourke, Rene Paragas, Haley Paul, Louie Quintana, Ken Reeves Alberto Salazar, Jerry Schumacher, Brian Shapiro, Scott Simmons, Mando Siquieros,
Renee
Smith-Williams,
Doug Soles,
Danna Swenson,
Bill
Vice,
Joe Vigil, Mark Wetmore, &
Chuck Woolridge
Slide9Speaker BackgroundTara Erdmann, 2:14 / 4:54
Kari Hardt, 2:11 / 10:26Baylee Jones 2:16 / 4:55 / 10:36Danielle Jones,
2:09 / 4:39 / 10:09
Haley Paul,
2:13 /
4:51Desert Vista High School: 2016, 2014, & 2013 Arizona State High School Girls’ Cross-Country Team ChampionsXavier College Preparatory: 2012, 2011, 2010, 2009, 2008, and 2007 Arizona State High School Girls’ Cross-Country Team ChampionsTwo (2
) Foot Locker National (
FLN
) Championship qualifiers
Slide10Speaker BackgroundSarah Penney, 2:11 / 10:39Mason Swenson,
2:16 / 4:59 / 10:56Jessica Tonn, 2:13 / 4:50 / 10:21Sherod Hardt, 4:10 / 8:59
Garrett Kelly,
4:17 /
9:184 x 1,600-m Relay (20:14 / 20:52 / 21:37) & 4 x 800-meter Relay (8:57)Desert Vista High School: 2002 Arizona State High School Boys’ Cross-Country Team Champions2012 Mt. SAC Relays 4 x 1,600-m Event – 3 teams / 12 student-athletes averaged 5:13 per splitThree (3) time NXN team participant across two schools (
XCP, DVHS
) and one (
1
) time NXN individual qualifier
Slide11Part IIConjugate Periodization
Slide12Periodization
http://www.youtube.com/watch?v=8q33TiifOMI
Slide13Periodization - Definition
A logical phasic method of manipulating training variables in order to increase the potential for achieving specific performance goals (Stone, 1996)
Slide14Periodization - Objectives
Reduction of overtraining potential Peaking at the appropriate time
Providing a maintenance program with a specific season (
Stone, 1999
)
Slide15Periodization - Specificity
Systematic, phasic transitions in training focus / focinon-sport-specific activities of high volume and low intensitysport-specific activities of low volume and high intensity
Occurs across several weeks and / or months
Fundamental goals of injury prevention & performance optimization
Slide16Periodization - Overview
Discussion / PresentationResponses to training stressPeriodization cycles
Periodization periods
Applying sport seasons to the periodization periods
Undulating (
nonlinear) versus linear periodization modelsExample of a macrocycle
Slide17Responses to Training Stress – General Adaptation Syndrome (GAS)Hans Selye
Canadian biologist and endocrinologistThree stage response to stressAlarm or ShockResistance or Supercompensation
Exhaustion
Slide18General Adaptation Syndrome (GAS)
Slide19Periodization – General Model(s)
Slide20Periodization – General Model(s)
Slide21GAS – A Brief Summary
http://coachjayjohnson.com/are-easy-days-a-waste-of-time
/
Slide22Periodization – Specific Model(s)
(Traditional) Linear PeriodizationReverse Linear Periodization
Daily Undulating Periodization
Weekly Undulating Periodization
Conjugate Periodization
Slide23Periodization – LinearThe traditional model is commonly referred to as
linear due to the gradually progressive microcycle increases in intensity over timeDivides a resistance training program into distinct cycles and / or periodsExample: macrocyles (9 – 12 months), mesocycles (
3 – 4 months
), and microcycles (
1 – 4 weeks
)Gradual, systematic increases in intensity integrated with decreases in volume within & between cycles
Slide24Periodization – Reverse LinearThis model is referred to as
reverse linear due to the gradually progressive microcycle decreases in intensity over timeDivides a resistance training program into distinct cycles and / or periodsExample: macrocyles (
9 – 12 months
), mesocycles (
3 – 4 months
), and microcycles (1 – 4 weeks)Gradual, systematic decreases in intensity integrated with increases in volume within & between cycles
Slide25Periodization – Daily Undulating
The (daily) undulating or (daily) nonlinear model involves large daily (i.e. within a week or microcycle
) fluctuations in the load and volume assignments for core exercises
Divides a resistance training program into distinct cycles and / or periods
Example: macrocyles (
9 – 12 months), mesocycles (3 – 4 months), and microcycles (1 – 4 weeks)More frequent variation in training variables
Slide26Periodization – Weekly Undulating
The (weekly) undulating or (weekly) nonlinear model involves large weekly (i.e. across weeks or through a microcycle
) fluctuations in the load and volume assignments for core exercises
Divides a resistance training program into distinct cycles and / or periods
Example: macrocyles (
9 – 12 months), mesocycles (3 – 4 months), and microcycles (1 – 4 weeks)More frequent variation in training variables
Slide27Periodization - ConjugateSimultaneous, Ongoing Emphasis on Multiple Muscular Fitness Components
Hierarchical Program StructureEvidenciary Basis ?
Slide28Periodization - Conjugate
“Maximum Effort” Training“
Dynamic Effort
” Training
“
Repetitive Effort” Training
Slide29Periodization - Conjugate
Slide30Maximum Effort Training / Cycle
Slide31Dynamic Effort Training / Cycle
Slide32Repetitive Effort Training / Cycle
Slide334-Week Integrated Intensity Progression
Slide34Guiding Principles / ConceptsKeep all workouts between four to six total exercises
Do only one max effort workout per week for the upper body and one for the lower body primary strength exercises (i.e., squat, deadlift, bench press, pull-ups, rows) Do one dynamic effort workout per week for the upper body and one for the lower body primary strength exercises (
i.e., squat, power clean, bench press, pull-ups, rows
)
Slide35Guiding Principles / ConceptsUse the repetitive effort method for supplemental and auxiliary exercises every workout (i.e., sled pulls, shoulder and rotator cuff work, triceps, bicep, forearms, and abs)
Take an active rest week after every three max effort cycles (12 weeks) to allow for complete restoration (i.e. cross train and participate in another sport)
Slide36Guiding Principles / ConceptsStop repetitive effort sets one to two reps short of complete muscle failure. This assures the athlete will always use good lifting technique and not “overtax” the muscles
Slide37Summary – Conjugate PeriodizationConjugate periodization / training is predicated upon the purported efficacy of multiple, simultaneous resistance training foci designed to integratively, synergistically enhance multiple muscular fitness components (
including strength and power)Evidenciary basis is exceptionally modest
Slide38Periodization – Additional Data
Prescribing Intensity – Is There An Optimal Intensity ?
Slide39Periodization – Additional DataIs there an Optimal Intensity?
Rhea et al. (2002)Rhea, M.R., Ball, S.D., Phillips, W.T., & Burkett, L.N. (
2002
).
A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength
. Journal of Strength and Conditioning Research, 16(2), 250-255.
Slide40Periodization – Additional DataLinear Periodization (
LP) GroupWeeks 1 – 43 Sets of 8-RM
Weeks 5 – 8
3 Sets of 6-RM
Weeks 9 – 12
3 Sets of 4-RMDaily Undulating Periodization (DUP) GroupDay 13 Sets of 8-RMDay 23 Sets of 6-RMDay 33 Sets of 4-RM
Slide41Rhea et al. (2002): 1-RM Bench Press (kg)
Slide42Rhea et al. (2002): 1-RM Bench Press (%D)
Slide43Rhea et al. (2002): 1-RM Leg Press (kg)
Slide44Rhea et al. (2002): 1-RM Leg Press (%D)
Slide45Rhea et al. (2002) – Summary InterpretationUpper-body & lower-body strengths gains were approximately twofold (
2-fold) greater subsequent to a 12-week daily undulating periodization (DUP) resistance training program relative to a linear periodization (LP) resistance training program
Slide46Periodization Research: Synthesis and Interpretation
Rhea et al. (2002), Rhea et al. (2003), Buford et al. (2007), Peterson et al. (
2008
), & Prestes et al. (
2009
)Is there a Unifying Interpretation from the Multiple Data Sets?Does Frequency of Variation in Training Stimulus / Stimuli Matter?Is The Traditional Linear Approach to Periodization as Efficacious as Proposed Variations to the Traditional Model?
Slide47Part IIIProgram
Philosophy
Slide48Program PhilosophyEmphasize Plan, Structure, & DisciplineCumulative, Consistent Aerobic Development
Conjugate Periodization
Slide49Program PhilosophyConsistent Patterns of Weekly, Phasic, Seasonal, and Annual TrainingIndividualization & DevelopmentShared Responsibility
Slide50Part IVTraining Art & Science
Slide51Art & Science: Energetic Demands of a 5-Kilometer Race
Energy Source Comparisons for Middle
Distance and
Distance Events
“
Classic” ModelEnergy Source 400 800
1,500
5,000
10,000
Mar
Aerobic (%) 18.5 35.0 52.5
80.0
90.0 97.5
Anaerobic (%) 81.5 65.0 47.5 20.0 10.0 2.5
“
Current
” Model
Energy Source
400
800
1,500
5,000
10,000
Mar
Aerobic (%) 43.5 60.5 77.0
94.0
97.0 99.0
Anaerobic (%) 56.5 39.5 23.0 6.0 3.0 1.0
*The “
current
” model was determined using the latest methodology in oxygen
uptake kinetics
and with a much more elite subject population than the “
classic
” model.
Slide52Art & Science:
Physiological Correlates of Endurance Performance Potential
Equivalent
VO
2
-maxVO2-max
LT
LT
LT
(
80%
)
(
65%
)
(
65%
)
(
80%
)
LT
Superior
RE
– 80%
is effectively
“only 78%”
15:32
5-K
15:45
5-K
16:30
5-K
17:30
5-K
Slide53Art & Science: Training Pace Terminology & Specification
Slide54Part VTraining Phases
Slide55Training PhasesFour (4) Phases of Seasonal Distance Training
General Aerobic Power Development / General Neuromuscular PreparationSpecific Aerobic Power Development /
General
Neuromuscular
Preparation
Specific Aerobic Power Development / Specific Neuromuscular PreparationFinal Quality
Slide56Part VIGeneral
Aerobic Power Development / General Neuromuscular Preparation(Phase I)
Slide57Phase I: General Aerobic Power DevelopmentGeneral Concepts
DurationProgressionStress / Recovery
(
= Adaptation
)
Two-Week Training Cycle
Slide58Phase I: General Aerobic Power Development
DurationTwelve (12) Weeks
Monday, May 30
th
, 2016 through Sunday, August 21
tt, 2016(Approximately) Forty-Five Percent (45%) of Training Cycle
Slide59Phase I: General Aerobic Power Development
ProgressionWeek I: 40% (42%)Week
II
: 60% (
65
%)Week III: 80% (80%)Week IV: 87.5% (88%)Week V: 95% (96%)Week VI: 100% (99%)
Slide60Phase I: General Aerobic Power DevelopmentStress / Recovery
Week I: 25%Week II: 50%Week III: 75%Week IV: 100%Week V: 100%
Week VI:
100%
Week VII:
80%Week VIII: 100%Stress / RecoveryWeek IX: 100%Week X: 100%Week XI: 80%Week XII: 100%Week XIII: 100%Week XIV: 85%Week
XV:
100%
Week XVI: 100%
Slide61Phase I: General Aerobic Power DevelopmentSpecific Concepts
Two-to-Two-and-One Half (2.0 to 2.5) Workouts per WeekWeekly Long Run
Stress / Recovery
(
= Adaptation
)
Slide62Phase I: General Aerobic Power DevelopmentSample
Two-Week Period (Monday, June 20th, 2016 - Sunday, July 3rd, 2016
)
Less-Structured Tempo & Progression Workouts
StridesStadium Step AscentsSprint Training & HIIT
Slide63Phase I: General Aerobic Power DevelopmentSample Two-Week Period (
Monday, June 20th, 2016 - Sunday, July 3rd, 2016)
Incorporation of
Progression & Tempo Runs
Incorporation of
Track RepetitionsIncorporation of Hill RepetitionsContinuation of Strides, Stadium Step Ascents, & Sprint Training
Slide64Phase I: General Aerobic Power DevelopmentSample Week Summary / Goals
Full volume training(General) Aerobic power development
Neuromuscular
development
Systematic
(daily / weekly) stress / recovery
Slide65Phase I: General Aerobic Power DevelopmentSample Week Summary / Goals
Supplemental training session for select student-athletesMonday & Thursday evening(s)
Accumulate
“
up-tempo
” training volume15% to 17% of total weekly volume
Slide66Phase I: General Aerobic Power DevelopmentAllied resources
Overall training phase planAvailable from JM (messerjeff@yahoo.com)Warm-ups A, B, & C
Presentation appendices
Warmdown
Presentation appendix
Data-based resourcesAvailable from JM (messerjeff@yahoo.com)
Slide67Part VIISpecific
Aerobic Power Development / General Neuromuscular Preparation(Phase II)
Slide68Phase II: Specific Aerobic Power DevelopmentGeneral Concepts
DurationProgressionStress / Recovery
(
= Adaptation
)
Two-Week Training Cycle
Slide69Phase II: Specific Aerobic Power Development
DurationEight (8) Weeks
Monday, August 22
nd
, 2016 through Sunday, October 16
th, 2016(Approximately) Thirty Percent (30%) of Training Cycle
Slide70Phase II: Specific Aerobic Power DevelopmentSpecific Concepts
Two-to-Two-and-One Half (2.0 to 2.5) Workouts per WeekWeekly Long Run
Stress / Recovery
(
= Adaptation
)
Slide71Phase II: Specific Aerobic Power Development
Sample Two-Week Period (Monday, September 5th, 2016 - Sunday,
September 18
rh
,
2016)(Longer and / or Faster) Progression RunsHill Repetition / Track Repetition “Combination” WorkoutsLong Runs w/ Fartlek, Tempo, and / or Hill ComponentContinuation
of Strides, Stadium Step Ascents, & Sprint
Training
84:25 Varsity Team Time @ 2016 Woodbridge (
3.0-miles
) Cross-Country Classic
Slide72Phase II: Specific Aerobic Power DevelopmentSample
Week Summary / GoalsFull volume training(Specific) Aerobic power
development
Neuromuscular
development
Systematic (daily / weekly) stress / recovery
Slide73Phase II: Specific Aerobic Power DevelopmentSample
Week Summary / GoalsSupplemental training session for select student-athletesMonday & Thursday evening(s
)
Accumulate
“
up-tempo” training volume15% to 20% of total weekly volume
Slide74Phase II: Specific Aerobic Power DevelopmentAllied resources
Overall training phase planAvailable from JM (messerjeff@yahoo.com)Warm-ups A, B, & C
Presentation appendices
Warmdown
Presentation appendix
Data-based resourcesAvailable from JM (messerjeff@yahoo.com)
Slide75Part VIIISpecific
Aerobic Power Development / Specific Neuromuscular Preparation(Phase III
)
Slide76Phase III: Specific Neuromuscular DevelopmentGeneral Concepts
DurationProgressionStress / Recovery
(
= Adaptation
)
Two-Week Training Cycle
Slide77Phase III: Specific Neuromuscular DevelopmentSpecific Concepts
Two-to-Two-and-One Half (2.0 to 2.5) Workouts per WeekWeekly Long Run
Stress / Recovery
(
= Adaptation
)
Slide78Phase III: Specific Neuromuscular DevelopmentSample Two-Week Period (
Monday, October 17th, 2016 - Sunday, October 30
th
, 2016
)
(Aerobic Power) Tempo Run & (Specific) Track Repetition(s0Spectrum-Specific Track Repetition WorkoutsLong RunContinuation of Strides, HIIT, & Sprint Training
Slide79Phase III: Specific Neuromuscular DevelopmentSample
Week Summary / GoalsFull volume training(Specific) Aerobic power
development
(
Specific
) Neuromuscular developmentSystematic (daily / weekly) stress / recovery
Slide80Part IXFinal Quality (
Phase IV)
Slide81Phase IV: Final Quality
Sample Two-Week Period (Monday, November 21st, 2016 - Sunday,
December 4
th
, 2016
)(Shorter / Faster) Progression & Tempo RunsTrack Repetition EmphasisDiminished Overall Volume / Heightened Overall IntensityContinuation of Strides, Stadium Step Ascents, & Sprint Training
Slide82Phase IV: Final QualityGeneral ConceptsDuration
Continued focus on race-specific intensitiesModest overall training
volume decrement
Selective stress / additional recovery
(
= Continued Adaptation)
Slide83Phase IV: Final QualitySpecific Concepts
One-to-Two (1.0 to 2.0) Workouts per WeekFinal Long Run(
Approximately
)
Eight
Percent (8%) of Training Cycle
Slide84Phase IV: Final QualitySample Week Summary / GoalsReduced
(~ 30% - 50%) volume training(Specific) Aerobic power maintenance
Continued (
?
) Neuromuscular
developmentSystematic (daily / weekly) stress / recovery
Slide85Part XSummary & Applications
Slide86Potential, Summary Training ApplicationsConjugate periodized training model
5.0-K racing is a predominantly (~ 94%) aerobic challenge1.5-K racing is a predominantly (~
77%
)
aerobic challenge
Slide87Potential, Summary Training ApplicationsIncorporate systematic (interweek
& interphasic) progression and systematic (interday & inter
week
)
recovery
Accumulate “up-tempo” training (~ 15% to 20% of total weekly training volume?)
Slide88Part XIAcknowledgments
Slide89AcknowledgmentsMr. Brett Shanklin – Invitation
CHSCA – Host Organization
Mesa Community College
Exercise Science Department –
Colleagues & Friends
Desert Vista High School Distance Runners – Continuous Inspiration (to me) through Belief, Caring, Principle-Centered Living, & Commitment to Excellence
Slide90Student-Athlete AcknowledgmentsCassie (Rios) Bando (XCP, ‘03
)Tara Erdmann (Flowing Wells HS, ‘07)Kari Hardt (Queen Creek HS, ‘06)
Sherod Hardt (
Queen Creek HS, ‘10
)
Garrett Kelly (Desert Vista HS, ‘06)Haley (Paul) Jones (Desert Vista HS, ‘04)Allison Maio (XCP, ‘12)Sarah Penney (XCP, ‘09)Kevin Rayes (Arcadia HS, ‘09)
Jessica Tonn (
XCP, ‘10
)
Slide91Student-Athlete AcknowledgmentsMichelle Abunaja (DVHS, ‘14)Shelby Brown (
XCP, ‘14)Madi Bucci (DVHS, ‘17)Daylee Burr (XCP, ‘11)
Sabrina Camino
(
DVHS, ‘17
)Mandy Davis (DVHS, ‘17)Jordan Furseth (DVHS, ‘16)McKenna Gaffney (XCP, ‘13)Savannah Gaffney (XCP, ‘14)Sophi Johnson (DVHS, ‘15)Baylee Jones (DVHS, ‘17)Danielle Jones (DVHS, ‘15)Lauren Kinzle (XCP, ‘15
)
Natalie Krafft (
DVHS, ‘13
)
Kyra Lopez
(
DVHS, ‘15
)
Jenna Maack (
DVHS, ‘13
)
Samantha Mattice (
XCP, ‘14
)
Jane
Miller (
XCP, ‘
16
)
Jessica Molloy (
MBHS,
‘15
)
Shannon Molvin
(
XCP, ‘15
)
Laura Orlie (
XCP, ‘12
)
Caroline Pass
(
DVHS, ‘16
)
Tessa Reinhart (
DVHS, ‘15
)
Elise Richardson (
DVHS, ‘14
)
Emily Smith (
DVHS, ‘16
)
Mason Swenson
(
DVHS, ‘16
)
Brittany Tretbar (
DVHS, ‘13
)
Julianne Vice (
XCP, ‘14
)
Kate Welty
(
XCP, ‘14
)
Haley Wolf
(
DVHS, ‘
18
)
Kate Yanish (
XCP, ‘12
)
Aubrey Worthen
(
DVHS, ‘16
)
Slide92Part XIIQuestions & Discussion
Slide93Questions & Discussion
Slide94Part XIIIAppendices
Slide95Appendix A: Warm-up A1,000-meter jogStep-Outs with Torso Rotations (
4 Step-Outs with 6 Rotations per Step)Forward Lunge with Right / Left Torso Rotation (6 repetitions)
Forward Lunge with Rotating Twist & Reach (
6
repetitions
)Forward Lunge with Two-Arm Vertical Reach (6 repetitions)Modified Power Walks (20 Repetitions)Carioca (2 x 8 repetitions)Progressive Speed A-Skips (24 Repetitions)B-Skips (24 repetitions)Progressive Turnover High Knees (50 repetitions
)
Two
(
2
) to Four (
4
) x 100-meter
Strides
WORKOUT
or
RUN
Slide96Appendix B: Warm-up B
1,000-meter jogHip-Twist with Ankle Hops (20 hop repetitions & 30 hop / twist repetitions)
Progressive Speed Base Rotations (
50
repetitions
)Lateral Lunge with Rotation (6 repetitions / 3 per side)Backward Lunge with Vertical Reach (6 repetitions)Forward Lunge with Hamstrings Group Stretch (6 repetitions)Modified Power Walks (20 Repetitions)Carioca (2 x 8
repetitions
)
Hamstrings Group Kicks
(
Fifteen {15 }”touches” per leg
)
B-Skips (
24
repetitions
)
Progressive Turnover High Knees (
50
repetitions
)
Two
(
2
) to Four (
4
) x 100-meter
Strides
WORKOUT
or
RUN
Slide97Appendix C: Warm-up C1,000-meter jogTen (
10) Alternating Knee Hugs with Heel RaiseAnkling (approximately 25- to 35-meters)
Hamstring Kicks (
Fifteen {
15
}”touches” per leg)Side Walking Lunge (Eight {8} Rightward / Eight {8} Leftward Lunges)Side Shuffle with Arm Swing (Eight {8} Rightward / Eight {8} Leftward Shuffles)Lateral A-Skips (Twelve {12} Rightward / Twelve {12} Leftward Skips
)
Backward Run (
approximately
30-
to
50-meters
)
Single Leg Skip (
approximately
20-
to
40-meters
; alternate lead leg
)
Two
(
2
) to Four (
4
) x 100-meter
Strides
WORKOUT
or
RUN
Slide98Appendix D: Warmdown ANick Swings (
4 right circles, 4 left circles)Arm Swings (4
forward
circles,
4 backward circles)Chest StretchTrunk Rotation (4 right circles, 4 left circles)Rock Squat (10 repetitions)Quadriceps Group Stretch (10 count per quadriceps group)Piriformis Stretch (10 count
per quadriceps group
)
Hamstrings Group Stretch
(
10 count
per
hamstrings
group
)
Lunge
Stretch
(
10 count
per
lunge
)
Gastrocnemius / Soleus
Stretch
(
10 count
per
leg
)
Slide99Appendix E: General Strength (GS) / Plyometric Routine I
“Runner’s” Push-ups (30-seconds of continuous repetitions = 1 set)“
Russian
” Twists
(
30-seconds of continuous repetitions = 1 set) Hyperextensions (30-seconds of continuous repetitions = 1 set)“Prisoner” Squats (30-seconds of continuous repetitions = 1 set)Ankle Hoops (30-seconds of continuous repetitions = 1 set)Split Squat Jumps (30-seconds
of continuous repetitions = 1 set
)
1 set of every GS / Plyometric movement = 1 circuit
Perform continuous circuits utilizing a 30-second “
on
” / 20-second “
off
” work / recovery combination for a total of 10- to 20-minutes
Slide100Appendix F: General Strength (GS) / Plyometric Routine II
Abdominal Crunches (30-seconds of continuous repetitions = 1 set)Rocket Jumps (
30-seconds
of continuous repetitions = 1 set
)
“V” Sit-Ups (30-seconds of continuous repetitions = 1 set)Supine Bridge with Alternating Leg Raises (30-seconds of continuous repetitions = 1 set)Right “Plank” with Left Leg Raises (30-seconds of continuous repetitions = 1 set)Left “Plank” with Right Leg Raises (30-seconds
of continuous repetitions = 1 set
)
1 set of every GS / Plyometric movement = 1 circuit
Perform continuous circuits utilizing a 30-second “
on
” / 20-second “
off
” work / recovery combination for a total of 10- to 20-minutes
Slide101Appendix G: General Strength (GS) / Plyometric Routine III
Prone “Plank” with Alternating Leg Raises (30-seconds of continuous repetitions = 1 set)
Continuous Hurdle Jumps (
30-seconds
of continuous repetitions = 1 set
) Supine “Plank” with Alternating Leg Raises(30-seconds of continuous repetitions = 1 set)Scissor Jumps for Height (30-seconds of continuous repetitions = 1 set)Side-Ups (30-seconds of continuous repetitions = 1 set)Skips for Vertical Displacement (30-seconds of continuous repetitions = 1 set)
1 set of every GS / Plyometric movement = 1 circuit
Perform continuous circuits utilizing a 30-second “
on
” / 20-second “
off
” work / recovery combination for a total of 10- to 20-minutes
Slide102Appendix H: General Strength (GS) / Plyometric Routine IV
Donkey Kicks (30-seconds of continuous repetitions = 1 set)Straight-Arm Prone Plank w/ Single Leg Stride (
30-seconds
of continuous repetitions = 1 set
)
Push-up to Prone Plank w/ Bilateral Hip / Knee / Ankle Flexion & Extension (30-seconds of continuous repetitions = 1 set)Donkey Whips (30-seconds of continuous repetitions = 1 set)Lateral Plank w/ Straight Leg Raise (30-seconds of continuous repetitions = 1 set)Modified Russian Twist (30-seconds of continuous repetitions = 1 set)1 set of every GS / Plyometric movement = 1 circuitPerform continuous circuits utilizing a 30-second “on
” / 20-second “
off
” work / recovery combination for a total of 10- to 20-minutes
Slide103Appendix I: General Strength (GS) / Plyometric Routine V
Lateral Lunge Walks w/ Runner’s Arms (30-seconds of continuous repetitions = 1 set)Lateral Shuffle w/ Runner’s Arms (
30-seconds
of continuous repetitions = 1 set
)
Lateral A-Skips (30-seconds of continuous repetitions = 1 set)Lateral Plank w/ Lower Limb Ankle / Knee / Hip Flexion & Extension (30-seconds of continuous repetitions = 1 set)Lateral Plank w/ Straight Leg Raise (30-seconds of continuous repetitions = 1 set)Lateral Leg Swings (30-seconds of continuous repetitions = 1 set)1 set of every GS / Plyometric movement = 1 circuitPerform continuous circuits utilizing a 30-second “on
” / 20-second “
off
” work / recovery combination for a total of 10- to 20-minutes