Cross-Country Coaches Association of
Texas Coaches’ Clinic: Presentation II
• Xavier College
Preparatory &
Desert Vista
High School:
Three Trips,
Two Programs,
One Set of
Training
Principles
Cross-Country Coaches Association of
Texas Summer X-C Coaches’ Clinic
• Xavier College
Preparatory & Desert
Vista High School:
Three Trips, Two
Programs, One Set of
Training Principles
Dr. Jeffrey I. Messer
Chair, Exercise Science Department,
& Faculty, Exercise Physiology, Mesa
Community College,
Mesa, AZ.
Assistant Coach, Boy’s CrossCountry, Desert Vista High School,
Phoenix, AZ.
[email protected]
(480) 461 – 7378
Presentation Overview
• Part I: Speaker Background
• Part II: (Conjugate) Periodization
• Part III: Program Philosophy
• Part IV: Training Art & Science
Presentation Overview
• Part V: Training Phases
• Part VI: General Aerobic Power Development
(PI)
• Part VII: Specific Aerobic Power Development
(PII)
• Part VIII: Specific Neuromuscular
Development (PIII)
Presentation Overview
• Part IX: Final Quality (PIV)
• Part X: Summary & Applications
• Part XI: Acknowledgments
• Part XII: Questions & Discussion
• Part XIII: Appendices
Part I
Speaker Background
Speaker Background
• Education – 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)
Speaker Background
• Coaching Influences
– Chris Hanson / Ellie Hardt / Dave Van Sickle
– Dan Beeks, Michael Bucci, Renato Canova, Dana
Castoro, Robert Chapman, Steve Chavez, Liam Clemons,,
Bob Davis, Erin Dawson, Jason Dunn, John Hayes, Brad
Hudson, Jay Johnson, Tana Jones, Arthur Lydiard, Steve
Magness, Joe Newton, Jim O’ Brien, Rene Paragas,
Haley Paul, Louie Quintana, Alberto Salazar, Jerry
Schumacher, Brian Shapiro, Scott Simmons, Mando
Siquieros, Renee Smith, Doug Soles, Danna Swenson, Bill
Vice, Joe Vigil, Mark Wetmore, & Chuck Woolridge
Speaker Background
•
Tara Erdmann, 2:14 / 4:54
•
Kari Hardt, 2:11 / 10:26
•
Baylee Jones 2:16 / 4:55 / 10:36
•
Danielle Jones, 2:09 / 4:39 / 10:09
•
Haley Paul, 2:13 / 4:51
•
Sarah Penney, 2:11 / 10:39
•
Mason Swenson, 2:16 / 4:59 / 10:56
•
Jessica Tonn, 2:13 / 4:50 / 10:21
•
Sherod Hardt, 4:10 / 8:59
•
Garrett Kelly, 4:17 / 9:18
•
4 x 1,600-m Relay (20:14 / 20:52 / 21:37) & 4 x
800-meter Relay (8:57)
•
Desert Vista High School: 2016, 2014, & 2013
Arizona State High School Girls’ CrossCountry Team Champions
•
Xavier College Preparatory: 2012, 2011, 2010,
2009, 2008, and 2007 Arizona State High
School Girls’ Cross-Country Team
Champions
•
Desert Vista High School: 2002 Arizona State
High School Boys’ Cross-Country Team
Champions
•
2012 Mt. SAC Relays 4 x 1,600-m Event – 3
teams / 12 student-athletes averaged 5:13 per
split
Part II
Conjugate Periodization
Periodization
http://www.youtube.com/watch?v=8q33TiifOMI
Periodization - Definition
A logical phasic method of manipulating
training variables in order to increase the
potential for achieving specific performance
goals (Stone, 1996)
Periodization - Objectives
• Reduction of overtraining potential
• Peaking at the appropriate time
• Providing a maintenance program with a
specific season (Stone, 1999)
Periodization - Specificity
• Systematic, phasic transitions in training focus / foci
– non-sport-specific activities of high volume and low
intensity
– sport-specific activities of low volume and high intensity
• Occurs across several weeks and / or months
• Fundamental goals of injury prevention &
performance optimization
Periodization - Overview
•
•
•
•
•
•
Discussion / Presentation
Responses to training
stress
Periodization cycles
Periodization periods
Applying sport seasons to
the periodization periods
Undulating (nonlinear)
versus linear periodization
models
Example of a macrocycle
Responses to Training Stress – General
Adaptation Syndrome (GAS)
• Hans Selye
– Canadian biologist and endocrinologist
• Three stage response to stress
– Alarm or Shock
– Resistance or Supercompensation
– Exhaustion
General Adaptation Syndrome (GAS)
Periodization – General Model(s)
Periodization – General Model(s)
GAS – A Brief Summary
http://coachjayjohnson.com/are-easy-days-a-waste-oftime/
Periodization – Specific Model(s)
• (Traditional) Linear Periodization
• Reverse Linear Periodization
• Daily Undulating Periodization
• Weekly Undulating Periodization
• Conjugate Periodization
Periodization – Linear
• The traditional model is commonly referred
to as linear due to the gradually progressive
microcycle increases in intensity over time
– 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)
– Gradual, systematic increases in intensity
integrated with decreases in volume within &
between cycles
Periodization – Reverse Linear
• This model is referred to as reverse linear
due to the gradually progressive microcycle
decreases in intensity over time
– 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)
– Gradual, systematic decreases in intensity
integrated with increases in volume within &
between cycles
Periodization – 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
Periodization – 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
Periodization - Conjugate
• Simultaneous, Ongoing Emphasis on
Multiple Muscular Fitness Components
• Hierarchical Program Structure
• Evidenciary Basis ?
Periodization - Conjugate
• “Maximum Effort” Training
• “Dynamic Effort” Training
• “Repetitive Effort” Training
Periodization - Conjugate
Maximum Effort Training / Cycle
Dynamic Effort Training / Cycle
Repetitive Effort Training / Cycle
4-Week Integrated Intensity
Progression
Guiding Principles / Concepts
• Keep 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)
Guiding Principles / Concepts
• Use 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)
Guiding Principles / Concepts
• Stop 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
Summary
– Conjugate Periodization
• Conjugate 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
Periodization – Additional Data
Prescribing Intensity – Is There
An Optimal Intensity ?
Periodization – Additional Data
• Is 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.
Periodization – Additional Data
• Linear Periodization
(LP) Group
• Weeks 1 – 4
– 3 Sets of 8-RM
• Weeks 5 – 8
– 3 Sets of 6-RM
• Weeks 9 – 12
– 3 Sets of 4-RM
• Daily Undulating
Periodization (DUP)
Group
• Day 1
– 3 Sets of 8-RM
• Day 2
– 3 Sets of 6-RM
• Day 3
– 3 Sets of 4-RM
Rhea et al. (2002): 1-RM Bench Press
(kg)
Yellow - LP
Green - DUP
Rhea et al. (2002): 1-RM Bench Press (%Δ)
Yellow - LP
Green DUP
Rhea et al. (2002): 1-RM Leg Press (kg)
Yellow - LP
Green DUP
Rhea et al. (2002): 1-RM Leg Press (%Δ)
Yellow - LP
Green DUP
Rhea et al. (2002) – Summary
Interpretation
Upper-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
Periodization 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?
Part III
Program Philosophy
Program Philosophy
• Emphasize Plan,
Structure, &
Discipline
• Cumulative,
Consistent Aerobic
Development
• Conjugate
Periodization
Program Philosophy
• Consistent Patterns of
Weekly, Phasic,
Seasonal, and Annual
Training
• Individualization &
Development
• Shared Responsibility
Part IV
Training Art & Science
Art & Science: Energetic Demands of a 5Kilometer Race
Energy Source Comparisons for Middle Distance and Distance Events
“Classic” Model
Energy Source
Aerobic (%)
Anaerobic (%)
400
18.5
81.5
800
35.0
65.0
1,500
52.5
47.5
5,000
80.0
20.0
10,000
90.0
10.0
Mar
97.5
2.5
400
43.5
56.5
800
60.5
39.5
1,500
77.0
23.0
5,000
94.0
6.0
10,000
97.0
3.0
Mar
99.0
1.0
“Current” Model
Energy Source
Aerobic (%)
Anaerobic (%)
*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.
Art & Science: Physiological Correlates of
Endurance Performance Potential
Equivalent VO2-max
(80%)
L
T
(80%)
L
T
Superior
RE – 80%
is effectively
“only 78%”
15:32
5-K
15:45
5-K
VO2-max
(65%)
L
T
16:30
5-K
(65%)
L
T
17:30
5-K
Art & Science: Training Pace Terminology &
Specification
Part V
Training Phases
Training Phases
• Four (4) Phases of Seasonal Distance Training
– General Aerobic Power Development / General
Neuromuscular Preparation
– Specific Aerobic Power Development / General
Neuromuscular Preparation
– Specific Aerobic Power Development / Specific
Neuromuscular Preparation
– Final Quality
Part VI
General Aerobic Power Development / General
Neuromuscular Preparation
(Phase I)
Phase I: General Aerobic Power
Development
• General Concepts
• Duration
• Progression
• Stress / Recovery (= Adaptation)
• Two-Week Training Cycle
Phase I: General Aerobic Power
Development
• Duration
• Twelve (12) Weeks
• Monday, May 30th, 2016 through Sunday, August 21tt,
2016
• (Approximately) Forty-Five Percent (45%) of Training
Cycle
Phase I: General Aerobic Power
Development
• Progression
–
–
–
–
–
–
Week I:
Week II:
Week III:
Week IV:
Week V:
Week VI:
40% (42%)
60% (65%)
80% (80%)
87.5% (88%)
95% (96%)
100% (99%)
Phase I: General Aerobic Power
Development
• Stress / Recovery
–
–
–
–
–
–
–
–
Week I:
Week II:
Week III:
Week IV:
Week V:
Week VI:
Week VII:
Week VIII:
25%
50%
75%
100%
100%
100%
80%
100%
• Stress / Recovery
–
–
–
–
–
–
–
–
Week IX:
Week X:
Week XI:
Week XII:
Week XIII:
Week XIV:
Week XV:
Week XVI:
100%
100%
80%
100%
100%
85%
100%
100%
Phase I: General Aerobic Power
Development
• Specific Concepts
• Two-to-Two-and-One Half (2.0 to 2.5)
Workouts per Week
• Weekly Long Run
• Stress / Recovery (= Adaptation)
Phase I: General Aerobic Power
Development
• Sample Two-Week Period (Monday, June 20th,
2016 - Sunday, July 3rd, 2016)
– Less-Structured Tempo & Progression Workouts
– Strides
– Stadium Step Ascents
– Sprint Training & HIIT
Phase I: General Aerobic Power
Development
• Sample Two-Week Period (Monday, June 20th,
2016 - Sunday, July 3rd, 2016)
– Incorporation of Progression & Tempo Runs
– Incorporation of Track Repetitions
– Incorporation of Hill Repetitions
– Continuation of Strides, Stadium Step Ascents, & Sprint
Training
Phase I: General Aerobic Power
Development
• Sample Week Summary / Goals
– Full volume training
– (General) Aerobic power development
– Neuromuscular development
– Systematic (daily / weekly) stress / recovery
Phase I: General Aerobic Power
Development
• Sample Week Summary / Goals
– Supplemental training session for select
student-athletes
• Monday & Thursday evening(s)
– Accumulate “up-tempo” training volume
• 15% to 17% of total weekly volume
Phase I: General Aerobic Power
Development
• Allied resources
– Overall training phase plan
• Available from JM ([email protected])
– Warm-ups A, B, & C
• Presentation appendices
– Warmdown
• Presentation appendix
– Data-based resources
• Available from JM ([email protected])
Part VII
Specific Aerobic Power Development / General
Neuromuscular Preparation
(Phase II)
Phase II: Specific Aerobic Power
Development
• General Concepts
• Duration
• Progression
• Stress / Recovery (= Adaptation)
• Two-Week Training Cycle
Phase II: Specific Aerobic Power
Development
• Duration
• Eight (8) Weeks
• Monday, August 22nd, 2016 through Sunday, October
16th, 2016
• (Approximately) Thirty Percent (30%) of Training Cycle
Phase II: Specific Aerobic Power
Development
• Specific Concepts
• Two-to-Two-and-One Half (2.0 to 2.5)
Workouts per Week
• Weekly Long Run
• Stress / Recovery (= Adaptation)
Phase II: Specific Aerobic Power
Development
Sample Two-Week Period (Monday, September 5th,
2016 - Sunday, September 18rh, 2016)
– (Longer and / or Faster) Progression Runs
– Hill Repetition / Track Repetition “Combination” Workouts
– Long Runs w/ Fartlek, Tempo, and / or Hill Component
– Continuation of Strides, Stadium Step Ascents, & Sprint Training
– 84:25 Varsity Team Time @ 2016
Woodbridge (3.0-miles) Cross-Country
Classic
Phase II: Specific Aerobic Power
Development
• Sample Week Summary / Goals
– Full volume training
– (Specific) Aerobic power development
– Neuromuscular development
– Systematic (daily / weekly) stress / recovery
Phase II: Specific Aerobic Power
Development
• Sample Week Summary / Goals
– Supplemental training session for select
student-athletes
• Monday & Thursday evening(s)
– Accumulate “up-tempo” training volume
• 15% to 20% of total weekly volume
Phase II: Specific Aerobic Power
Development
• Allied resources
– Overall training phase plan
• Available from JM ([email protected])
– Warm-ups A, B, & C
• Presentation appendices
– Warmdown
• Presentation appendix
– Data-based resources
• Available from JM ([email protected])
Part VIII
Specific Aerobic Power Development / Specific
Neuromuscular Preparation
(Phase III)
Phase III: Specific Neuromuscular
Development
• General Concepts
• Duration
• Progression
• Stress / Recovery (= Adaptation)
• Two-Week Training Cycle
Phase III: Specific Neuromuscular
Development
• Specific Concepts
• Two-to-Two-and-One Half (2.0 to 2.5)
Workouts per Week
• Weekly Long Run
• Stress / Recovery (= Adaptation)
Phase III: Specific Neuromuscular
Development
Sample Two-Week Period (Monday, October 17th,
2016 - Sunday, October 30th, 2016)
– (Aerobic Power) Tempo Run & (Specific) Track Repetition(s0
– Spectrum-Specific Track Repetition Workouts
– Long Run
– Continuation of Strides, HIIT, & Sprint Training
Phase III: Specific Neuromuscular
Development
• Sample Week Summary / Goals
– Full volume training
– (Specific) Aerobic power development
– (Specific) Neuromuscular development
– Systematic (daily / weekly) stress / recovery
Part IX
Final Quality (Phase IV)
Phase IV: Final Quality
Sample Two-Week Period (Monday, November 21st,
2016 - Sunday, December 4th, 2016)
– (Shorter / Faster) Progression & Tempo Runs
– Track Repetition Emphasis
– Diminished Overall Volume / Heightened Overall Intensity
– Continuation of Strides, Stadium Step Ascents, & Sprint
Training
Phase IV: Final Quality
• General Concepts
• Duration
• Continued focus on race-specific intensities
• Modest overall training volume decrement
• Selective stress / additional recovery (=
Continued Adaptation)
Phase IV: Final Quality
• Specific Concepts
• One-to-Two (1.0 to 2.0) Workouts per Week
• Final Long Run
• (Approximately) Eight Percent (8%) of Training
Cycle
Phase IV: Final Quality
• Sample Week Summary / Goals
– Reduced (~ 30% - 50%) volume training
– (Specific) Aerobic power maintenance
– Continued (?) Neuromuscular development
– Systematic (daily / weekly) stress / recovery
Part X
Summary & Applications
Potential, Summary Training Applications
• Conjugate periodized training model
• 5.0-K racing is a predominantly (~ 94%)
aerobic challenge
• 1.5-K racing is a predominantly (~ 77%)
aerobic challenge
Potential, Summary Training Applications
• Incorporate systematic (interweek &
interphasic) progression and systematic
(interday & interweek) recovery
• Accumulate “up-tempo” training (~ 15% to
20% of total weekly training volume?)
Part XI
Acknowledgments
Acknowledgments
• Mr. Josh Allen – Invitation
• Cross-Country Coaches Association of Texas – 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
Student-Athlete Acknowledgments
• Cassie (Rios) Bando (XCP,
‘03)
• Haley (Paul) Jones (Desert
Vista HS, ‘04)
• Tara Erdmann (Flowing
Wells HS, ‘07)
• Allison Maio (XCP, ‘12)
• Kari Hardt (Queen Creek HS,
‘06)
• Sarah Penney (XCP, ‘09)
• Sherod Hardt (Queen Creek
HS, ‘10)
• Kevin Rayes (Arcadia HS,
‘09)
• Garrett Kelly (Desert Vista
HS, ‘06)
• Jessica Tonn (XCP, ‘10)
Student-Athlete Acknowledgments
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Michelle 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)
Part XII
Questions & Discussion
Questions & Discussion
Part XIII
Appendices
Appendix A: Warm-up A
•
•
•
•
•
•
•
•
•
•
•
•
1,000-meter jog
Step-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
Appendix B: Warm-up B
•
•
•
•
•
•
•
•
•
•
•
•
•
1,000-meter jog
Hip-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
Appendix C: Warm-up C
•
•
•
•
•
•
•
•
•
•
•
1,000-meter jog
Ten (10) Alternating Knee Hugs with Heel Raise
Ankling (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
Appendix D: Warmdown A
•
•
•
•
•
•
•
•
•
•
Nick Swings (4 right circles, 4 left circles)
Arm Swings (4 forward circles, 4 backward circles)
Chest Stretch
Trunk 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)
Appendix 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
Appendix 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
Appendix 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
•
•
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Appendix H: General Strength (GS) /
Plyometric Routine IV
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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)
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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
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Appendix H: General Strength (GS) /
Plyometric Routine V
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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 (30seconds 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 circuit
•
Perform continuous circuits utilizing a 30-second “on” / 20-second “off”
work / recovery combination for a total of 10- to 20-minutes
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•
•
•
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