STRENGTH TRAINING ROUTINES Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com JGB COACHING / STRENGTH TRAINING ROUTINES When it comes to guiding runners through a strength training program, the biggest challenge I have as a coach who works with most of his clients remotely is demonstrating proper form. Online video is obviously the best way to deal with this, but shooting my own video is cost prohibitive and most examples on YouTube are either of poor quality or simply done wrong. Fortunately, after a lot of research, I came across this fantastic program put together by Nike Running and Running Times contributor, Coach Jay Johnson. His training program is solid and his videos are well done and informative so I’ve taken the liberty of organizing his program (with some minor changes and customizations) into this document for my athletes. Why Strength Training? Strength training is an aspect of running that many runners overlook or under appreciate. This is unfortunate because when done regularly and done right, strength training pays off with improvements in two key areas: 1: Running mechanics & efficiency Mechanics means form and when your form is good you’re a more efficient runner. Efficiency relates to how well you use the energy you consume from your body while running. Obviously, the less energy you burn from foot strike to foot strike the better. This translates into farther and/or faster running. Always a good thing. 2: Injury prevention Most running injuries are a result of weakness and/or muscle imbalances somewhere in the body. A well-rounded strengthening routine like this one helps ensure that your body is well fortified against injury by addressing all sides of your body. About This Program Coach Jay’s program is a progressive series of exercises that build on each other over time. This is one of the reasons why I like it. However, jumping right in and doing too much too soon can cause an injury just like running too far or too hard can. Ease into it and take your time. In his videos Coach Jay says this is an “eight week” program. Depending on your current fitness, it may take longer. In fact, for all but the fittest athletes, I think it would take more like 12-16 weeks to build up to the full regimen of exercises. So don’t get discouraged if you’re not able to graduate from one level to the next every two weeks like he suggests. For beginners it could be several weeks before you’re ready to move beyond the week 1-2 series of exercises. To help you along, I’ve made some adjustments to his program. Please follow my guidelines as written in the following pages and not the order Coach Jay describes in the videos. Just use the videos to learn the techniques and understand the principles behind each activity. Jay gives some great advice. Getting Started There are five different videos through which you will learn the moves. All of which are done using body weight only. This was an important aspect in my selecting this program. It will allow you to Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com JGB COACHING / STRENGTH TRAINING ROUTINES do it just about anywhere (so no excuses for skipping a workout!). For each exercise routine, I’ve linked to the related video and given a time stamp when the relevant segments begin and end. Beginning runners Start by doing the Myrtle routine once a week on an off day. Once you can comfortably complete Myrtle without any significant muscle pain the day after, add in the Pedestal :20 or Pedestal :40 series (your choice). Once you can comfortably complete both Myrtle and Pedestal routines without any significant pain, choose a different day of the week to add in Leg Circuit #1. This second strength training day can be done on any day of the week except the day of your longest run. Once you’ve mastered all of these routines you’re ready to move onto the Experienced Runner progression. Experienced runners You’ll know if you’re ready to take these exercises on if you’re able to comfortably manage the Myrtle, Pedestal and Leg Circuit #1 routines. Once you’re there, pick an off day and do the Cannonball and Pedestal :40 routines. After you can comfortably manage these, add in Leg Circuit #2 on a second day. Get comfortable with these routines and graduate to the ass kicking Grant Green on the first day and Leg Circuit #2 on the second. Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com JGB COACHING / STRENGTH TRAINING ROUTINES Myrtle Myrtle Why myrtle? Myrtle rhymes with “hip girdle” and that’s the area that this workout targets – the lower core, hips and glutes. Most runners, even experienced ones, are very often weak in this area. It’s for this reason that the myrtle routine is the center piece for the entire strength program. 1. Clams x10 2. Side leg raises (lateral) • Toe in x4 • Toe neutral x4 • Toe out x4 3. Donkey kicks x10 4. Donkey whips x5 Some of the workouts in this routine will seem easy. Other’s will be pretty hard. Adjust the reps as needed, but work on mastering this routine before moving on to the others. You’ll know you’re ready when you can finish the routine with out any (or much) soreness/ stiffness the following day. Videos The myrtle routine runs from 1:55 through to the end of this video. Click Here 5. Fire hydrant x10 6. Knee circle forward x10 7. Knee circle backward x10 8. Hurdle trail leg forward x10 9. Hurdle trail leg backwards x10 10. Lateral leg swings x10 11. Linear leg swings (straight leg) x10 12. Linear leg swing (bent knee) x10 Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com JGB COACHING / STRENGTH TRAINING ROUTINES Pedestal Routines Pedestal :20 and :40 Pedestals, or “planks” as most people call them, are fantastic exercises for an all-around strong core. :20 & :40 Second Routines 1. Front plank (prone) 2. Left side plank (lateral) 3. Back plank (supine) If you can’t do the initial :20 seconds, do what you can and work up to the longer holds. Often times people feel the urge to tense up their breathing or even hold their breath when doing planks. Remember to breath regularly when doing these. Your muscles will tire much faster without the oxygen to fuel them. 4. Right side plank right (lateral) Leg Raise Routine 1. Front plank with leg lifts x5 2. Left side plank with leg lifts x5 3. Back plank with leg lifts x5 4. Right side plank with leg lifts x5 You’ll see that in the videos, Sara, does some of the leg raise routine with her supporting arm(s) extended. This is very advanced and while I encourage you to try it, I would wait until you’ve fully mastered the bent arm variety first. Videos :20 second routine runs from :25 to 1:55 in this video. Click Here :40 second routine runs from 1:54 through to the end of this video. Click Here Leg raise routine runs from the start to 1:12 in this video. Click Here Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com JGB COACHING / STRENGTH TRAINING ROUTINES Leg Circuits Leg Circuits This leg series contains exercises that are key to fending off knee and IT band issues. Most runners should be able to do the majority of these exercises, but if you’re finding any of them particularly challenging, adjust the reps as needed. Once you master circuit #1, move on to #2. However, please notice that I cut out the last exercises – rocket jumps – from the routine to the right. Unless you are very confident in your ability and have done some plyometrics in the past, I don’t want to attempting the rocket jumps. If done wrong the can lead to injury as Jay mentions in the video. Leg Circuit #1 1. Front lunge x5 2. Lateral lunge 10 meters 3. Single leg squats x5 4. Lateral shuffle 20 meters Leg Circuit #2 1. Front lunge x10 2. Lateral lunge 10 meters 3. Body squats x15 4. Burpies x10 5. Single leg squats x10 6. Lateral shuffle 20 meters Videos Leg circuit #1 runs from the start to 1:55 in this video. Click Here Leg circuit #2 runs the entire length of this video. Click Here Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com JGB COACHING / STRENGTH TRAINING ROUTINES Cannonball Cannonball If you’re following the table on page two properly, you should be well accomplished at performing the pedestal, myrtle and leg circuit routines. Now it’s time step things up a bit. 1. Donkey kicks x10 2. Scorpions x20 3. Rockies x5 (or regular pushups) 4. Donkey whips x5 The cannonball routine introduces new workouts around some of the old ones you’re already familiar with. All of them focused on working the hip girdle and lower core areas. 5. Lower body crawl x10 6. Iron cross x20 7. Australian crawl x20 I’ve added a break in the middle of the program. Take it if you need it, but if you can make it through without the rest, good for you! :90 seconds rest Videos Cannonball runs from 1:15 through to the end of this video. Click Here 10. Hurdle seat exchange x10 8. Side planks with leg lifts x5 9. Groiners x10 11. Quick leg cycle x5 12. Hurdle trail leg forward x10 13. Hurdle trail leg backward x10 14. Lateral leg swings x10 15. Linear leg swings x10 Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com JGB COACHING / STRENGTH TRAINING ROUTINES Grant Green Grant Green 1. This series of workouts is seriously badass. I wouldn’t expect any but the most fit athlete to be able to complete half of these exercises on the first try. 2. Scorpions x20 In fact, I’ve altered the routine slightly from the video presentation by adding breaks and adjusting the reps. I think this makes it more realistic for most runners. Please use the video to learn the exercise techniques, but follow along with what I’ve written here in the adjacent column. Mastering this routine will take time. As you work your way through it, give all of the exercises a try, but don’t be afraid to cut short some of the reps. Over time you’ll build the strength to accomplish all of them. Videos Grant Green runs the entire length of this video. Click Here Donkey kicks x10 3. Iron cross x20 4. Lateral leg lift • Toe in x8 • Toe neutral x8 • Toe out x8 5. Lower body crawl x10 6. Donkey whips x5 7. Rockies x5 (or regular pushups) :90 seconds rest 8. Scorpions x20 9. Iron cross x20 10. Australian crawl x10 11. Side planks with leg lifts x20 12. Groiners x20 13. Hurdle seat exchange x10 14. Rockies x5 (or regular pushups) :90 seconds rest 15. Russian hamstrings x10 (work up to 50 over time) 16. L-ups x20 17. Low level twists x10 (work up to 40 over time) 18. Quick leg cycle x5 19. Hurdle trail leg forward x5 20. Hurdle trail leg backward x5 21. Lateral leg swings x10 22. Linear leg swings x10 Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com JGB COACHING / STRENGTH TRAINING ROUTINES THE LEGAL MUMBO JUMBO Disclaimer All information contained within this document is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this document. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website or its newsletter. The information provided within this document are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within. Health information changes rapidly. Therefore, some information within this document may be out of date or even possibly inaccurate and erroneous. We do not assume any liability for the information contained within this document, be it direct, indirect, consequential, special, exemplary, or other damages. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Copyright © 2012 J. Geoffrey Badner / JGB Coaching jgbcoaching@gmail.com