2020 LA ‘84 Foundation:
PresentationI 7/8/2020 • Endurance Training Webinar Program Clinic Design: An Evidence Coaches Based,
PhysiologicalCountry Perspective on “Why WeCross Do
What LA84We Do”
From: 2020 LA ‘84 Foundation
PresentationI 7/8/2020
• Endurance Training Program Design: An Dr. JeffreyWebinar I. Messer Evidence-Based, Physiological FacultyClinic - Exercise Physiology, Perspectiveon “Why Exercise Science Department, Mesa We Do WhatWe Do ” Community College, Mesa, AZ. Coaches Volunteer Assistant Coach, Boy's Country Cross-Country, Desert Vista High School, Phoenix, AZ. Cross
LA84 [email protected] (480) 461 - 7378 From: Presentation Overview 7/8/2020
• Part I: Speaker Background Webinar
• Part II: What This PresentationClinic Is Not
• Part III: Training ProgramCoaches Philosophy
Country • Part IV: Training - Art & Science Cross
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From: Presentation Overview 7/8/2020 • Part V: Maximal Aerobic Power (VO2-MAX) Webinar
• Part VI: Lactate ThresholdClinic (LT )
Coaches • Part VII: Running Economy (RE)
Country
• Part VIII: TheCross Long Run (LR)
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From: Presentation Overview 7/8/2020
• Part IX: Protein Requirements & Protein Distribution in Endurance AthletesWebinar Clinic • Part X: Mitochondrial Quality versus Mitochondrial QuantityCoaches
• Part XI: AcknowledgmentsCountry
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• Part XII:LA84 Questions & Discussion
From: Presentation Overview 7/8/2020
• Part XIII: Appendices Webinar
Clinic
Coaches
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From: Part I 7/8/2020
Webinar
Clinic
Speaker BackgroundCoaches
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From: Evidence-Based Inquiry 7/8/2020
• “I often say that when you can measure what you are Webinar speaking about, and express it in numbers, you Clinic know something about it; but when you cannot measure it, when you Coaches cannot express it in numbers, your knowledge is of a meagre and Country unsatisfactory kind” Cross
LA84Lord Kelvin
From: Evidence-Based Inquiry 7/8/2020
“If I have seen further than others, it is by Webinar standing upon the Clinic shoulders of giants”
Coaches
Country
IsaacCross Newton
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From: Speaker Background 7/8/2020 • Education - Ph.D. in exercise physiology w/ concentration in exercise biochemistry (Arizona State University,200 ) Webinar
Clinic - M.S. Exercise Science (Arizona State University, 1995) — M.B.A. (Duke University, 1992) - B.A. Economics (Wesleyan University, 1984) Coaches
• Experience - Darien High School (2.0 Years), Desert Vista High School (2.5 Years), QueenCountry Creek High School (1.5 Years), Xavier College Preparatory (6.5 Years), & Desert Vista High School (2013 / 2014 / 2015Cross / 2016 / 2017 / 2018 / 2019)
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From: Speaker Background 7/8/2020 • Coaching Influences Webinar — Chris Hanson / Ellie Hardt / Dave Van Sickle Clinic - Dan Beeks, Michael Bucci, Renato Canova, Robert Chapman, Steve Chavez, Liam Clemons, Bob Davis, Erin Dawson, Marty Dugard, Jason Dunn, JohnCoaches 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 ReevesAlberto Salazar, Jerry Schumacher,Country Tom Schwartz, Brian Shapiro, Scott Simmons, Mando Siquieros, Renee Smith-Williams, Doug Soles, DannaCross Swenson, Bill Vice, Joe Vigil, Mark Wetmore, & Chuck Woolridge LA84
From: Speaker Background 7/8/2020
• Tara Erdmann, 2:14 / 4:54 • Desert Vista High School: 2016, 2014, & Webinar2013 Arizona State • Kari Hardt, 2:11 / 10:26 High School Girls' Cross CountryClinic Team Champions • Baylee Jones 2:16 / 4:55 / 10:36 • Xavier College Preparatory: Coaches2012, 2011, 2010, 2009, 2008, • Danielle Jones, 2:09 / 4:39 / and 2007 Arizona State High 10:09 School Girls' Cross-Country Country Team Champions • Haley Paul, 2:13 /4:51 Cross • Two (2) Foot Locker National (FLN) Championship qualifiers LA84
From: Speaker Background 7/8/2020
• Sarah Penney, 2:11 / 10:39 Desert Vista High School: 2002, 2017, & Webinar2018 Arizona State • Mason Swenson, 2:16 / 4:59 / High School Boys' Cross 10:56 CountryClinic Team Champions • Jessica Tonn, 2:13 / 4:50 / 10:21 2012 Mt. SAC Relays 4 x 1,600 • Sherod Hardt, 4:10 / 8:59 Coachesm Event - 3 teams / 12 student athletes averaged 5:13 per split • Garrett Kelly, 4:17 /9:18 Country Four (4) time NXN team • 4 x 1,600-m Relay (20:14 / 20:52 participant across two schools / 21:37 XCP) & 4 Crossx 800-meter & two genders (XCP, DVHS) Relay (8:57 XCP / 9:01 DVHS) and one (1) time NXN LA84 individual qualifier
From: Part II 7/8/2020
Webinar
Clinic
What This PresentationCoaches Is Not
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From: “What this presentation is not” 7/8/2020 Xavier College Preparatory or Webinar
Desert Vista High Clinic School Training Philosophies or Coaches Training Programs
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From: Part III 7/8/2020
Webinar
Clinic
Training ProgramCoaches Philosophy
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From: Program Philosophy 7/8/2020 • Emphasize Plan, Structure, & Webinar Discipline Clinic
• Cumulative, Consistent Aerobic Coaches Development Country
• Conjugate Cross Periodization LA84
From: Program Philosophy 7/8/2020
• Consistent Patterns of Weekly, Phasic, Webinar Seasonal, and Annual Clinic Training
Coaches • Individualization & Development Country
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From: Part IV 7/8/2020
Webinar
Clinic
Training - ArtCoaches & Science
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From: Art & Science: Energetic Demands of a 5-
Kilometer Race 7/8/2020 Energy Source Comparisons for Middle Distance and Distance Events
“Classic” Model Webinar
Energy Source 400 800 1,500 5,000Clinic 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
Coaches “Current” Model
Energy Source 400 Country800 1,500 5,000 10,000 Mar Aerobic (%) 43.5 60.5 77.0 94.0 97.0 99.0 56.5 39.5 Anaerobic (%) Cross 23.0 6.0 3.0 1.0 *The “current” model was determined using the latest methodology in oxygen uptake kineticsLA84 and with a much more elite subject population than the “classic” model. From: Art & Science: Physiological Correlates of Endurance Performance Potential 7/8/2020 Equivalent VO2-max I / \ / \ / Webinar / X / X / / X / X / / \ / \ / / X / (80%) / (80%) I / Clinic I I I ◄— VO2-max I LT > » I x \LT I » I / X ' 1 I I I (65%) / X I 1 I I I I / \ Superior I I I / \ [ RE -80% 1 I I I LT / X I CoachesI I is effectively I I I I (65%) I “only 78%” I I I I I I I I I * I I I I I I ; lt I I I I I I 15:32 I » 15:45Country » 17:30 I I I I » » I I I 1 5-K » 5-K » I I I 5-K’ l I I I I / 1 X I \ / X I X Cross\ X X I I / X \ I \ / \ I X X X X I I / X X X X / / / X X LA84/ X / X /
From: Part V 7/8/2020
Webinar
Clinic Maximal Aerobic Power (VO2-max)
Coaches
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Cross
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From: Maximal Aerobic Power (VO2-max) 7/8/2020 • Endurance / Aerobic Training .. ■ Webinar - Improves VO2-max or, more specifically, ... Clinic - Enhances cardiovascular function (maximal cardiac output)
- Increases total blood volumeCoaches
- Enhances capillary density Country - Improves the detraining response Cross
- ElevatesLA84 mitochondrial content
From: Improving the Maximal Rate of O2 Delivery
Convection Airway 7/8/2020
Webinar
Clinic
Coaches
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From: Training Increases VO2-max 7/8/2020 Typical training regimen
Webinar ---- 70% VO2-max - 30 - 40 minutes * day-1 Clinic - 4 - 5 days * week-1 - 3 - 5 months Coaches • Typical increase in VO2-max ~ 10 - 20%
- Subjects who wereCountry previously sedentary • Larger % increases Cross - Subjects with higher initial VO2-max LA84 • Smaller % increases .■ • Essentially all of the increase due to increased maximal Q From: Training and VO2-max: 3 Human Studies (Gollnick et al.; Wibom et al.; andHowald et al.) 7/8/2020
• Training — Cycle ergometer Webinar - Training period, Frequency, Duration,Clinic Intensity • Gollnick et al.: 5 months, 4 d/wk, 1 hr/d, 75-90% VO2max • Wibom et al.: 6 wk, 4 d/wk, 36 min/d, 70% VO2max • Howald et al.: 6 wk, 5 d/wk,Coaches 30 min/d, 72 % VO2max
• Improvements in VO2-max (i.e. Aerobic Capacity)
- Gollnick: 13% (46.5Country to 52.5 ml . min-1 . kg-1) - Wibom: 9.6% (44.0 to 48.2 ml . min-1 . kg-1) - Howald: 14%Cross (43.2 to 49.4 ml . min-1 . kg-1)
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From: Adaptive Increase in VO2-max Is Dependent Upon Training Stimulus7/8/2020
More strenuous regimens elicit greaterWebinar increases
• Hickson et al. (J. Appl. Physiol. Clinic42: 372-376, 1977) — Protocol (8 healthy subj, age 20-42, 6 d/wk exercise, 10 wk): • 3 d/wk: Interval cyclingCoaches 6 x 5' @ 100% VO2max: 2' @ 50% • 3 d/wk: Run steady rate as far as possible in 40' — Results: • Mean increase Countryin VO2max = 44% ! (from 38.2 to 55.0 ml/kg/min) • IncreasedCross VO2 max correlated with improved endurance • One subject continued to train an additional 3 wks - total increaseLA84 was 77% (22.8 to 41.0 ml/kg/min)
From: Training Increases Ventricular Size and Qmax (Adapted from: Rerych, S.M. et al. Am. J. Cardiol. 45: 244-252, 1980) 7/8/2020
Heart EDV SV Ejection Cardiac Total Blood Rate FractionWebinar Output Volume (b/min) (ml) (ml) (%) (l/min) (liters) Clinic Before 74 133 95 73 6.9 8.7 Rest After 61* 167* 112* 67 6.7 11.4* Coaches
Before 185 166 144 87 26.6 8.0 Maximal Country Exercise After 181 204* 176* 86 32.0* 10.8* Cross 18 college swim athletes studied before and after 6 mo. intensive training Mean age = 19 yrs;LA84 6 females, 12 males
From: Aerobic High-Intensity Intervals 7/8/2020 Helgerud, J., Hoydal, K., Wang, E., Karlsen, Webinar T., Berg, P., Bjerkaas, M., Simonsen, T., Clinic Helgesen, C., Hjorth, N., Bach, R., & Hoff, J. (2007). Aerobic High Coaches Intensity Intervals Improve VO2-MAX more than Moderate TrainingCountry , Medicine and Science in Sports and Exercise,Cross 39(4), 665-671 LA84
From: Helgerud et al. (2007) 7/8/2020 • Long, slow distance running (LSD) Webinar
— Continuous run @ 70% ofClinic HR MAX (137 bpm) for 45-minutes
Coaches • Lactate threshold running (LT) Country
— ContinuousCross run @ 85% of HRMAX (171 bpm) for 24.25-minutes LA84
From: Helgerud et al. (2007) 7/8/2020 • 15 / 15 interval running (15 / 15) Webinar
- 47 repetitions of 15-second intervalClinic runs @ 90 - 95% of HRMAX (180 - 190 bpm) interspersed w/ 15-second active recovery periods @ 70% of HRMAX (140 bpm) Coaches • 4 x 4 interval running (4 x 4) Country - 4 x 4-minute interval runs @ 90 - 95% of HRMAX (180 - 190 bpm) interspersedCross w/ 3-minute active recovery periods @ 70% of HRMAX (140 bpm) LA84
From: Helgerud et al. (2007) 7/8/2020
Webinar
Clinic Which training intervention is relatively more
effective in elicitingCoaches improvement( s) in maximal aerobic capacity, stroke volume,
running economy,Country and / or lactate threshold? Cross
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From: Helgerud et al. (2007) 7/8/2020
Webinar
Clinic
A VO2-max Coaches
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Cross
LA84 Training Intervention From: Helgerud et al. (2007) 7/8/2020
Webinar
Clinic
Coaches
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Cross
LA84 Training Intervention From: Helgerud et al. (2007) 7/8/2020
Webinar
Clinic Potential Interpretation: Long, slow distance
training and / or thresholdCoaches training may not be particularly effective in improving
maximal aerobicCountry capacity in already well- conditioned individuals Cross
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From: Helgerud et al. (2007) 7/8/2020 • Physiological Correlate Webinar
- VO 2MAX = QMAX * (a-v)O 2DIFF (FickClinic Principle)
QMAX * SVMAX Coaches
- Endurance TrainingCountry ( ET) does not Increase HRMAX
- Thus, one FocusCross of ET should be Enhancement of SVMAX LA84
From: Helgerud et al. (2007) 7/8/2020
Webinar PotentialApplication: Consistent (for example, weekly) incorporationClinic of a workout or workouts emphasizing approx. 4-minute Coaches repetitions @ 90 - 95% of HRmax may induce
a very potentialCountry stimulus for enhancement of both maximal stroke volume and maximalCross aerobic capacity LA84
From: Mitochondrial Content: Effects of Training (Adaptedfrom: Howald,H. et al. Pflugers Archives, 403: 369-376,198 ) 7/8/2020 Mitochondrial Volume Density Untrained Trained (% of Total Cell Volume) Webinar Type I Fibers 6.18% 8.36% Clinic 35% Type IIa Fibers Coaches4.54% 7.02%
Country 55%
Type IIx FibersCross 2.33% 3.55%
LA84 52% From: Skel. Muscle Capillarization: Effects of Training and Detraining (Adaptedfrom: Klausen, K. et al. Acta Physiol. Scand. 113:9-16, 198 )
7/8/2020 Weeks After Training Before Training 0 Webinar4 6
Capillaries per fiber 2.07 + 0.11 120.3 + 7.9 106.3 + 7.3 106.8 + 7.5 Clinic Caps around each fiber
ST 5.35 + 0.29 Coaches123.4 + 7.9 108.6 + 4.9 103.7 + 7.8
FTa 5.14 + 0.13 120.8 + 5.9 108.6 + 5.6 108.6 + 7.0 Country FTb 4.27 + 0.17 129.7 + 6.9 115.0 + 4.3* 112.2 + 2.9 Cross Detraining values are expressed as % pretraining value All values at “0 weeks' posttraining are significantly higher than pretraining All values duringLA84 detraining are significantly lower than the “0 weeks” values except for * Values are means + SE (n = 5 - 6) From: Detraining Effects On VO2-max
(Hickson and Rosenkotter, Med. Sci. Sports Exerc. 13: 13-16,7/8/2020 1981) • Protocol - Training as before (6 d/wk, 40 min/d, 10 wk) - After 10th wk training reduced to either 2 orWebinar 4 d/wk
Clinic ~ 25% increase essentially no decrease 60 due to training I with reduced training
Coaches B 2 d/wk: . 50 4 d/wk: VO2max (ml/kg/min) Country 40 !· Cross training reduced training > 300 ______I______L LA84 5 10 15 ' 20 ' 25
From: Time (wks) VO2-max and HIIT 7/8/2020 • Bacon, A.P., Carter, • Analysis reviewed R.E., Ogle, E.A., & studiesWebinar published in Joyner, M.J. (2013). English from 1965 - VO2-max Trainability 2012Clinic and High Intensity • Study inclusion criteria Interval Training in Coachesinvolved 6-to 13-week Humans: A Meta training periods, >10- Analysis, PLOS, minutes of HIIT in a September, 8:9, e73182.Country representative training session (i.e.workout), and Cross a > 1:1 work:rest ratio LA84
From: VO2-max and HIIT 7/8/2020 • Authors note “conventional wisdom” that repetitions of 3- to 5-minutes areWebinar thought to be particularly effective in invoking enhanced aerobic capacity Clinic
• Current analysis stronglyCoaches supports this perspective; the nine (9) studies that associate with the greatestCountry increases in maximal aerobic capacity (VO2-max) involve 3- to 5-minute intervals andCross relatively high intensities (> 85% of VO2-max) LA84
From: 7/8/2020
Webinar
Clinic
Coaches
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From: Percent
7/8/2020VCh-max
Webinar Observed Lower Limit ClinicEstimate
Upper Limit Changes
and Coaches
ïn
HUT VO2 Country
Max
Cross
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From: VO2-max and HIIT 7/8/2020 Potential Interpretation: Emphasize Webinar repetitions of, for example, 800-m, 1,000-m, and 1,200-m in order to provideClinic a robust stimulus for enhancement of maximal aerobic capacity (and includeCoaches very brief, for instance, repetitions of 150-m and 200-m to provide a complementary Countrystimulus for enhancement of both maximalCross aerobic capacity and running
economy,LA84 Gibala et al., 2012)
From: Adaptations to Aerobic Interval Training 7/8/2020
• Seiler, S., Joranson, K., • Experimental Objective: Olesen, B.V., & Hetlelid, To compareWebinar the effects K.J. (2013). Adaptations ofClinic three distinct 7-week to Aerobic Interval interval training Training: Interactive programs varying in Effects of Exercise Coachesduration but matched Intensity and Total for effort in trained Work Duration, Country cyclists Scandinavian Journal of Medicine andCross Science in Sports, 23,LA84 74 - 83.
From: Adaptations to Aerobic Interval Training 7/8/2020 • Experimental design Webinar — Thirty-five (35) well-trained (pre-training VO2-peak = 52 + 6 ml O2 * kg-1 * min-1) cyclistsClinic
— F our distinct seven-week training protocols Coaches — Average of approximately five (5) training sessions per week for the seven-weekCountry training period
— All participantsCross completed pre- and post- maximal aerobic capacity testing and time trial evaluation LA84
From: Adaptations to Aerobic Interval Training 7/8/2020 • Experimental design Webinar
— One group (six males, two females)Clinic engaged strictly in low-intensity, continuous trainingfour to six times per week {“long, slow distance”} Coaches — One group (seven males, two females) executed two weekly sessions Countryof 4 x 16-minutes(w/ a three-minute recovery) in addition to two-to-three weekly, low- intensity, continuousCross training sessions {“threshold
trainingLA84”}
From: Adaptations to Aerobic Interval Training 7/8/2020 • Experimental design Webinar
— One group (nine males') executedClinic two weekly sessions of 4 x 8-minutes (w/ a two-minute recovery) in addition to two-to-three weekly, low-intensity, continuous training sessions {“Supra-threshold,Coaches sub-VO 2-max training”}
— One group (seven males, two females) executed two weekly sessions ofCountry 4 x 4-minutes (w/ a two-minute recovery) in addition to two-to-three weekly, low- intensity, continuousCross training sessions {“VO2-max training”} LA84
From: Adaptations to Aerobic Interval Training 7/8/2020
Webinar
Clinic
Coaches
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Cross
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From: Adaptations to Aerobic Interval Training 7/8/2020
Webinar
Clinic The 4 x 8-minute group realized superior
improvement in maximalCoaches aerobic capacity, peak power output, and endurance time trial
performanceCountry
Cross
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From: Adaptations to Aerobic Interval Training 7/8/2020 Potential Interpretation: By slightly reducing Webinar training intensity below near-VO2-max intensity and extending totalClinic training volume (32-minutes relative to 16-minutes), participants training atCoaches approximately 90% of maximal heart rate achieved greater overall adaptive effectsthanCountry participants training at a higher,Cross relative intensity
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From: Adaptations to Aerobic Interval Training 7/8/2020 Potential Application: Emphasize Webinar “combination workouts” that incorporate a spectrum of repetitions(Clinicfor example, 2 x 1,200-m, 4 x 800-m, & 6 x 400-m) and thus provide a complementary,Coaches aggregate stimulus for the improvement of both physiological characteristicsCountry (VO 2-max) and assessment measuresCross (time trial performance)
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From: Part VI 7/8/2020
Webinar
Clinic
Lactate ThresholdCoaches (LT)
Country
Cross
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From: Lactate Threshold 7/8/2020 The lactate threshold is the maximal effort or intensity that an athlete can maintainWebinar for an extended period of time with littleClinic or no increase in lactate in the blood. It is an effort or intensity and not a specific lactate level. It is most often described as a speed orCoaches pace such as meters per second, or times to achieve certain distances such as minutes per mileCountry or kilometer for running and
minutes per Cross100-m in swimming, or as a power measure such as watts LA84
From: Lactate Threshold 7/8/2020
• Billat, V.L. (1996). Use of Multiple decades of Blood Lactate experimentalWebinar work such as Billat (1996) has Measurements for Clinic Prediction of Exercise catalyzed a general Performance and for scientific and Control of Training Coachespractitioner's consensus Recommendations for that an improvement in Long Distance RunningCountry, lactate threshold results Sports Medicine, 22, 157 in an improvement in -175. Cross endurance performance LA84
From: Lactate Threshold 7/8/2020 Typical Lactate
Webinar
Clinic /I mmol Coaches Lactate Country
Cross
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From: Lactate Threshold 7/8/2020 Effect of Training on the Lactate Threshold
Webinar
Clinic
Coaches Lactate
Country
Cross
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From: Lactate Threshold 7/8/2020
Webinar
Clinic
Question: Do We KnowCoaches How to Consistently, Significantly Improve Lactate Threshold? Country
Cross
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From: Lactate Threshold 7/8/2020
• Londeree, B. (1997). • This research synthesis Effect of Training on concludedWebinar that highly- Lactate / Ventilatory trainedClinic individuals may Thresholds: A Meta need to train at much Analysis, Medicine higher than lactate Coaches and Science in Sports threshold intensities in and Exercise, 29, 837 - order to enhance the Country 843. lactate threshold Cross
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From: Lactate Threshold 7/8/2020 • Sjodin, B., Jacobs, I., & • Eight (8) male middle- Svedenhag, J. (1982). & long-distanceWebinar runners Changes in Onset of • Mean Age: 20 years old Blood Lactate • InitialClinic VO2-max: 68.7 Accumulation (OBLA) mL 02 * kg-1 * min-1 and Muscle Enzymes after Training at OBLA, Coaches• Study Duration: 14 European Journal of weeks Applied Physiology, 49, • One (1) 20-minute 45 - 57. Country threshold session * week 1 @ 85% vVO2-max Cross • Percentage (%) LT Improvement: 4.3 LA84
From: Lactate Threshold 7/8/2020
• Tanaka, K., Watanabe, H., & • Twenty (20) male middle Konishi, Y. (1986). distanceWebinar runners Longitudinal Association • Age: 19 - 23 years old between Anaerobic • InitialClinic VO 2-max: 64.4 mL 02 Threshold and Distance * kg-1 * min-1 Running Performance, European Journal of Applied • Study Duration: 17-weeks Physiology, 55, 248 -252. Coaches• Two (2) or more weekly sessions at VLT or slightly above VLT (70 + 5% VO2- max) for a total weekly Country duration of 60- to 90-minutes • Percentage (%) LT Cross Improvement: 3.8
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From: Lactate Threshold 7/8/2020 • Yoshida, T., Udo, M., & • Six (6) female middle- & Chida, M. (1990). long-distanceWebinar runners Specificity of • Mean Age: 19 years old Physiological • InitialClinic VO2-max: 51.8 Adaptation to mL 02 * kg-1 * min-1 Endurance Training in Distance Runners and Coaches• Study Duration: 8-weeks Competitive Walkers, • Six (6) 20-minute European Journal of threshold sessions * Applied Physiology,Country 61, week-1 @ 91% vVO2- 197 - 201. max Cross • Percentage (%) LT Improvement: 10.3 LA84
From: Lactate Threshold 7/8/2020
Webinar
Clinic
Question: Do We KnowCoaches How to Consistently, Significantly Improve Lactate Threshold? Country
Cross
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From: Lactate Threshold 7/8/2020 • Perhaps young runners might benefit from a combination of (approximateWebinar) LT and supra-LT training Clinic
— Threshold Training Coaches(Progression Runs versus Tempo Runs) Country — “Critical Velocity” Training - “Tinman” Cross • vA50 Training LA84
From: Part VII 7/8/2020
Webinar
Clinic
Running EconomyCoaches (RE)
Country
Cross
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From: Running Economy 7/8/2020 • The “oxygen cost” (i.e. rate of oxygen Webinar consumption) of running at a specific speed • Example: Clinic — Runner A consumes 55 milliliters of O2 * kg-1 * min-1 at 10 miles*hourCoaches-1 — Runner B consumesCountry 50 milliliters of O2 * kg-1 * min-1 at 10 miles*hour-1 • Accordingly,Cross Runner B is more economical LA84
From: Running Economy (RE) 7/8/2020 • Plyometric Training and Ascent (Hill) Training ... Webinar
— Improve running economy or, moreClinic specifically ...
— Enhance so-called elastic energy return within the musculotendinous unit Coaches
— Recruit / Train muscleCountry spindles (through rapid stretch / shortening cycle repetitions) (NOTE: muscle spindles contain the contractileCross proteins actin and myosin and thus possess a contractile apparatus that can contribute to skeletalLA84 muscle force and power production)
From: Explosive Training, Heavy Weight Training, & Running Economy 7/8/2020 • Denadai, B.S., de Aguiar, R.A., de Lima, Webinar L.C.R., Greco, C.C., & Caputo, F. (2016), Clinic Explosive Training and Heavy Weight Training are Effective for Coaches Improving Running Economy in Endurance Athletes: A SystematicCountry Review and Meta Analysis, SportsCross Medicine. LA84
From: Denadai et al. (2016) 7/8/2020
Webinar
Clinic Objective: To Evaluate the Effect of
Concurrent TrainingCoaches on Running Economy (RE) in Endurance Athletes
Country
Cross
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From: Denadai et al. (2016) 7/8/2020 • Searched PubMed • Searched studies database publishedWebinar up to August 15th, 2015 Clinic • Searched Web of Science database • Incorporated Inclusion Coaches/ Exclusion Criteria
• Reviewed referenceCountry lists from selected • One-hundred and studies Cross nineteen (119) relevant studies were identified LA84
From: Denadai et al. (2016) 7/8/2020
Webinar
Clinic Ultimately, sixteen (16) studies were formally assessed to meet all requisiteCoaches criteria and thus be sufficiently rigorous to be included in the
quantitativeCountry analysis
Cross
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From: Denadai et al. (2016) 7/8/2020 • Percentage (%) change • Millet et al. (2012): - in RE ranged from - 12.52%Webinar change in RE 12.52 to +0.72 consequent to HWT • Overall, concurrent emphasizingClinic half-squat training had a positive and heel raises effect: -3.93% Coaches • Only heavy weight • Saunders et al. (2006): - training (HWT) andCountry 3.63% change in RE explosive training (EXP) consequent to EXP presented a %Cross change emphasizing significantly lower than foundational plyometric zero LA84 movements
From: Denadai et al. (2016) 7/8/2020 • Short- and medium-term training periods (6- to 14-weeks) of concurrent trainingWebinar were sufficient to enhance RE in Clinicrecreationally- trained endurance runners
Coaches • Relatively longer training periods (14- to 20
weeks) in combinationCountry with relatively high weekly training volumes of endurance running were requisiteCross to enhancing RE in highly-
trained individualsLA84
From: Denadai et al. (2016) 7/8/2020 • Practical applications: Webinar — Consistently incorporate age-appropriate, beginning-and intermediate-levelClinic plyometric training throughout the season for both novice and experienced endurance athletes in order to duly emphasize foundationalCoaches RE enhancement
— Consider the eventual,Country selective incorporation of specific, lower-limb, heavy resistance exercises in order to furtherCross amplify foundational improvements in RE LA84
From: Plyometric Training & Endurance
Performance 7/8/2020 Ramirez-Campillo, R., Primary study objective Alvarez, C., Henriquez- was to Webinarassess the effect(s) Olguin, C., Baez, E.B., of concurrent endurance Martinez, C., Andrade, andClinic plyometric training on D.C., & Izquierdo, M. both endurance time trial (2014). Effects of performance and explosive Plyometric Training on strength in competitive Endurance and Explosive Coachesmiddle- and long-distance Strength Performance in runners Competitive Middle- and Long-Distance RunnersCountry, Journal of Strength and Conditioning Research,Cross 28(1), 97 -104. LA84
From: Plyometric Training & Endurance
Performance 7/8/2020 • 36 participants (14 women, 22 men) Webinar • Mean age of 22.7 + 2.7 years Clinic • Minimum of 2-years of competitive national
and / or internationalCoaches experience • Personal best performances ranging from 3:50 to 4:27 (min:sec,Country 1,500-m) and 2:32 to
2:52 (hours:min,Cross marathon)
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From: Plyometric Training & Endurance
Performance 7/8/2020 • Mean weekly endurance training volume of Webinar 67.2 + 18.9 kilometers Clinic
• Mean pre-study 2.4-kmCoaches time trial performance of approximately 7.8-minutes
(i.e. 5-minute, 13-secondCountry per mile pace for approximately 1.5-miles) Cross
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From: Plyometric Training & Endurance
Performance 7/8/2020 • Six (6) week plyometric training intervention Webinar • Two (2) plyometric training sessions per week Clinic • Less than thirty (30) minutes per session Coaches • All plyometric training involved depth jumps (2 x 10 jumps from a 20 cm box, 2 x 10 jumps from a 40 cm box, and 2 x 10 jumps fromCountry a 60 cm box)
• Fifteen (15) secondCross rest intervals between repetitions and two (2) minute rest intervals between sets LA84
From: Plyometric Training & Endurance
Performance 7/8/2020
Plyometric Control Plyometric Control Plyometric Control Webinar
2.4-km TT 2.4 km TT 20-m Sprint 20-m SprintClinic CMJA CMJA
7.6 to 7.3 8.0- to 7.9 3.92 to 3.83 3.97 to 3.94 36.1 to 39.3 34.1 to 36.3 minutes minutes seconds Coachesseconds cm cm
2.3% 0.8% 3.9% 1.3% 8.9% 6.5% Countryfaster faster faster faster higher higher
Cross
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From: Plyometric Training & Endurance
Performance 7/8/2020
Webinar Potential Interpretation: Incorporate plyometric training intoClinic the ongoing endurance training of student-athletes in order to both enhanceCoaches muscular strength / power and improveCountry endurance performance
Cross
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From: Uphill Interval Training 7/8/2020
• Barnes, K.R., Kilding, A.E., Hopkins, W.G., Webinar Mcguigan, M.R., & Clinic Laursen (2012). Effects of Different Uphill Interval-Training Coaches Programs on Running Economy and Country Performance, Journal of Science and MedicineCross in Sport, 15,LA84 S33.
From: Barnes et al. (2012) 7/8/2020
• Introduction — Uphill running is a form Webinar of running-specific Clinic resistance training - Optimal parameters for prescribing uphill Coaches interval training are unknown - Dose-response approachCountry might yield specific insight as to Crossprogram design LA84
From: Barnes et al. (2012) 7/8/2020 • Methods — Twenty well-trained Webinar runners performed VO2- max, running economy Clinic and 5-k time trial assessments - Subsequent random assignment to one of five Coaches intensities of uphill interval training - 20 x 10 -sec. intervalsCountry at 120% of vVO2-max w 18% grade / Cross2 x 20-min. intervals at 80%of vVO2- max w 4% grade LA84
From: Barnes et al. (2012) 7/8/2020
• Results Webinar — Improvement in running economy was Clinic greatest at the highest intensity of hill interval training Coaches — There was no clear optimum for Country improvement of 5-K time trial performanceCross
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From: Barnes et al. (2012) 7/8/2020 • Discussion — Uphill interval training @ Webinar 95% vVO2-max (8 x 2-min intervals) produced Clinic greatest improvements in most physiological measures related to Coaches performance — However, running economy improvedCountry most dramatically at the greatest (120%Cross vVO 2-max) intensity LA84
From: Barnes et al. (2012) 7/8/2020 • Conclusion(s) — “Until more data are Webinar obtained, runners can assume that any form Clinic of high-intensity uphill interval training will benefit 5-k time trial Coaches performance” — Integrate short- andCountry intermediate- / long-hill repetitions intoCross hill training workouts LA84
From: Part XIII 7/8/2020
Webinar
Clinic
The LongCoaches Run (LR)
Country
Cross
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From: The Long Run (LR) 7/8/2020 • Endurance / Aerobic Training ... Webinar — Improves aerobic conditioning or, more specifically, ... Clinic — Enhances cardiovascular function
- Increases total blood volumeCoaches
- Enhances capillary density Country - Improves the detraining response Cross
- ElevatesLA84 mitochondrial content
From: The Long Run (LR) 7/8/2020
Webinar
Clinic Thus, the long run is (in simplest terms) a
relatively robustCoaches manifestation of foundational aerobic / endurance training
Country
Cross
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From: The Long Run (LR) 7/8/2020 • Goals of a Long Run Webinar
— Induce significant skeletal Clinicmuscle glycogen depletion Coaches — Induce comprehensive skeletal muscle fiber recruitment Country
Cross — MANY others/ LA84
From: The Long Run & Glycogen Depletion 7/8/2020 • Baar, K. (2013). New • PGC-1 a is an acronym Ideas About Nutrition for peroxisomeWebinar And The Adaptation To proliferator-activated Endurance Training, receptorClinic gamma co Gatorade Sport Science activator 1 alpha Exchange (GSSE), Volume 26, # 115, 1 -5. Coaches• “from a molecular perspective, the key to endurance training Country adaptations is to maximize PGC-1 a Cross activity with training” LA84
From: The Long Run & Glycogen Depletion 7/8/2020
• Baar, K. (2013). New • Glycogen depletion Ideas About Nutrition activatesWebinar adenosine And The Adaptation monophosphate-Clinic To Endurance activated protein Training, Gatorade kinase (AMPK) Coaches Sport Science Exchange (GSSE), • “AMPK is one of the Volume 26, # 115,Country 1 - 5. most potent regulators Cross of PGC-1 a activity” LA84
From: The Long Run & Glycogen Depletion 7/8/2020
• Baar, K. (2013). New • Glycogen depletion Ideas About Nutrition activatesWebinar p38 mitogen- And The Adaptation activatedClinic protein To Endurance kinase (p38MAPK) Training, Gatorade Coaches Sport Science • p38MAPK is a similarly Exchange (GSSE), Country potent regulator of Volume 26, # 115, 1 - 5. PGC-1 a activity Cross
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From: The Long Run & Glycogen Depletion 7/8/2020 Summary of the previous two (2) slides Webinar
— Glycogen J --^ Increased ClinicAMPK activity --^
Increased PGC-1a activity -^ mitochondrial Coaches biogenesis — Glycogen JCountryIncreased p38MAPK activity --
-> IncreasedCross PGC-1 a activity -^ mitochondrial biogenesis^ LA84
From: The Long Run & Glycogen Depletion 7/8/2020
• The following slide is adapted from Horton, • Is glycogenWebinar E.S. & Terjung R.L. Clinic (Editors), Exercise, depleted via Nutrition, and Energy Coaches Metabolism, a long run? MacMillan, New York, 1988. Country Cross
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From: Type IIx 100
% 50 7/8/2020
Type IIa 100 Webinar Glycogen Status
High Clinic % 50 Moderate Low
Coaches None Type I 100
Country
% 50 Cross
LA84 Time (min) 0 40 120 180 20 120 12 36 %VO2-maxFrom: 9 31 74 85 The Long Run & Glycogen Depletion 7/8/2020
• Horton, E.S. & • Lower-limb skeletal Terjung R.L. (Editors), muscleWebinar glycogen is Exercise, Nutrition, significantlyClinic depleted and Energy across all three fibers Metabolism, types with 1) moderate Coaches MacMillan, New York, intensity, long duration 1988. aerobic exercise and / Country or 2) high-intensity, Cross intermediate duration aerobic exercise LA84
From: The Long Run & Glycogen Depletion 7/8/2020 • Horton, E.S. & • Moreover, there is Terjung R.L. (Editors), significantWebinar muscle fiber Exercise, Nutrition, recruitment across Clinic and Energy Type I, Type IIa, and Metabolism, Type IIx muscle fibers MacMillan, New York, Coacheswith 1) moderate 1988. intensity, long duration Country aerobic exercise and / or 2) high-intensity, Cross intermediate duration aerobic exercise LA84
From: The Long Run (LR) 7/8/2020 • GOALS of a Long Run Webinar
Clinic — Induce significant skeletal muscle glycogen depletion Coaches
— Induce comprehensiveCountry skeletal muscle fiber recruitment Cross
LA84
From: The Long Run (LR) 7/8/2020 • OUTCOMES of a Long Run Webinar
Clinic — Induce significant skeletal muscle glycogen depletion Coaches
— Induce comprehensiveCountry skeletal muscle fiber recruitment Cross
LA84
From: The Long Run (LR) 7/8/2020 • ADAPTIVE OUTCOMES of a Long Run Webinar
Clinic — Robust stimulus to induce mitochondrial biogenesis Coaches
— Robust stimulusCountry to recruit and thus train ALL muscle fiber types (I, Ila, and IIx) Cross
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From: Part IX 7/8/2020
Webinar
Clinic Protein Requirements & Protein Distribution
in EnduranceCoaches Athletes
Country
Cross
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From: Protein Requirements in Endurance
Athletes 7/8/2020
Kato, H., Suzuki, K., Bannal, M., & Moore, Webinar
D. (2016). Protein Clinic Requirements Are Elevated after Exercise Coaches as Determined by the Indicator Amino Acid Oxidation MethodCountry, PLoS One, 11(Cross6), 1-15.
LA84
From: Protein Requirements in Endurance
Athletes 7/8/2020
Webinar Objective: To quantify the recommended protein intake in enduranceClinic athletes during an acute, three-day training period using the indicator amino acidCoaches oxidation (IAAO)
Countrymethod
Cross
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From: Protein Requirements in Endurance
Athletes 7/8/2020 • Six male, endurance- Utilize labeled trained adults phenylalanineWebinar method • Mean VO2-peak = 60.3 inClinic order to quantify + 6.7 ml *kg-1 * min-1 both estimated average protein • Acute training session Coaches (20-km treadmill run) requirement and recommended protein Country • Post-training intake consumption of Cross variable protein mass LA84
From: Protein Requirements in Endurance
Athletes 7/8/2020
Webinar • Current Current Recommended Dietary recommendationsClinic for Allowance (RDA) is 0.8 endurance athletes are grams PRO * kg-1 Coaches1.2 - 1.4 grams PRO * body mass * day-1 kg-1 body mass * day-1
Country
Cross
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From: Protein Requirements in Endurance
Athletes 7/8/2020
Webinar • Experimental results • Experimental results yield an estimated, yieldClinic an estimated, average, post-training average, post-training protein requirement ofCoaches recommended protein 1.65 grams PRO * kg-1 intake of 1.83 grams
body mass * day-1Country PRO * kg-1 body mass * day-1 Cross
LA84
From: Protein Requirements in Endurance
Athletes 7/8/2020 Potential Interpretation: The metabolic Webinar demand for protein intake (1.83 grams PRO * kg-1 body mass * day-1) in trainedClinic endurance athletes engaged in high-volume and / or high- intensity training isCoaches not only greater than their sedentary counterparts but also greater than current recommendationsCountry for endurance athletes (1.2 -1.4Cross grams PRO * kg-1 body mass
LA84 * day-1)
From: Protein Distribution in Endurance
Athletes 7/8/2020 Gillen, J.B., Trommelen, J. , Wardenaar, F.C., Webinar Brinkmans, N.Y.J., Versteegen, J.J., Jonvik, Clinic K. L., Kapp, C., de Vries, J., van den Borne, J.J.G.C., Gibala, M.J., & van Loon, L.J.C. (2017). Coaches Dietary Protein Intake and Distribution Patterns of Well-Trained DutchCountry Athletes, International Journal of SportCross Nutrition and Exercise Metabolism, 27(2), 105-114.LA84
From: Protein Distribution in Endurance Athletes 7/8/2020
Webinar 60 Clinic (grams) 40 Coaches
of I he athletes below ► the recommended intake 20 g per serving 20 Country ■ I
Protein Cross 0
Breakfast Morning snack Lunch Afternoon snack Dinner Evening snack LA84 This survey of athletes revealed they habitually consume > 1.2 g protein/kg/d, but the distribution throughout the day may be suboptimal to maximize the skeletal muscle adaptive response to training From: Protein Distribution in Endurance
Athletes 7/8/2020
• Experimental results • ExperimentalWebinar results indicate that surveyed additionallyClinic suggest athletes habitually that the distribution of consume more than protein intake 1.20grams PRO * kg-1 Coachesthroughout a day may body mass * day-1 be decidedly suboptimal Country to maximize the skeletal muscle Cross adaptive response to
LA84 training
From: Protein Distribution in Endurance
Athletes 7/8/2020
Witard, O.C., Garthe, I., & Phillips, S.M. (2019). Webinar
Dietary Protein for Clinic Training Adaptation and Body Composition Manipulation in Track Coaches and Field Athletes, International JournalCountry of Sport Nutrition and Exercise MetabolismCross 29(2), 165-174.LA84
From: Protein Distribution in Endurance
Athletes 7/8/2020 Potential Interpretation: The skeletal muscle Webinar adaptive response to training in trained endurance athletes engagedClinic in high-volume and / or high-intensity training may be enhanced and, indeed,Coaches optimized through relatively even distribution of daily protein intake across theCountry waking cycle (Witard et al., Cross{2019}, Table II)
LA84
From: Mitochondrial Quality versus
Mitochondrial Quantity7/8/2020 • MacInnis, M.J., Zacharewicz, E., Martin, Webinar B.J., Haikalis, M.E., Skelly, L.E., Tarnopolsky, M.A., Murphy, R.M., & Clinic Gibala, M.J. (2017). Superior Mitochondrial Adaptations in Human Coaches Skeletal Muscle after Interval compared to Continuous Single-LegCountry Cycling Matched for Total Work, JournalCross of Physiology, 595, 2955 2968. LA84
From: MacInnis et al. (2017) 7/8/2020 • Ten (10), young, active males (VO2-peak = 46.2 + 2 ml O2* kg-1 * min-1) Webinar Clinic • Single-leg cycle ergometry Coaches
• All subjects couldCountry thus perform high- intensity interval training (HIIT), moderate intensity continuousCross training (MICT), AND
serve asLA84 their own control
From: MacInnis et al. (2017) 7/8/2020
Webinar
Clinic
Coaches
Country
Cross
LA84
From: MacInnis et al. (2017) 7/8/2020 • HIIT legs performed six (6) sessions of 4 x 5 minutes @ 65% of mean Wpeak Webinarinterspersed by 2-minute active recovery periods @ 20% of mean Wpeak Clinic
• MICT legs performedCoaches six (6 ) sessions of 30 minutes @ 50% of mean Wpeak Country • Consequently, total work was equivalent across the HIIT andCross MICT training LA84
From: MacInnis et al. (2017) 7/8/2020 • Muscle biopsies were drawn from the vastus lateralis of HIIT & MICT legsWebinar both pre- and post-training Clinic
• Mitochondrial QUANTITYCoaches was assessed (maximal O2 respiratory rates {JO2}) Country
• MitochondrialCross QUALITY was assessed
(mitochondrialLA84 mass-specific JO2)
From: MacInnis et al. (2017) 7/8/2020
Webinar
Clinic
Coaches
Country
Cross
LA84
From: MacInnis et al. (2017) 7/8/2020 • Notable Data Webinar
Clinic — Whole muscle mitochondrial (citrate synthase) enzyme activity demonstrated significantly greater percentages Coachesincreases (39%) consequent to HIIT training relative to MICT training (11%) Country
Cross
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From: MacInnis et al. (2017) 7/8/2020 • Notable Data Webinar
Clinic — Similar whole muscle mitochondrial enzyme activity increases were significantly greater in multiple electron transportCoaches chain enzymes (22% {HIIT} vs. -7% {MICT} for Complex I and 22% {HIIT} vs. -9%Country {MICT} for Complex I + Complex II) Cross
LA84
From: MacInnis et al. (2017) 7/8/2020 • Notable Data Webinar
— Mitochondrial-specific JO2 (i.e.Clinic mitochondrial quality) appears to be largely unaffected by short term training intervention(s) and relatively modest differences between MICTCoaches and HIIT training intensities — However, GranataCountry el al. (2016) has previously demonstrated that sprint interval training (SIT) is associated Crosswith increased mitochondrial-specific JO2 (i.e. enhanced mitochondrial quality) LA84
From: MacInnis et al. (2017) 7/8/2020 • Potential Interpretation(s) Webinar
Clinic — So-called high-intensity interval training should necessarily include both HIGH-intensity movement (such as sprintingCoaches or near-sprinting) and sufficient duration (such as nine {9} weeks per Granata et Countryal. {2016} ) in order to elicit
improvementCross in mitochondrial quantity and / or mitochondrial quality LA84
From: Part XI 7/8/2020
Webinar
Clinic
AcknowledgmentsCoaches
Country
Cross
LA84
From: Acknowledgments 7/8/2020 • Mr. Tim O'Rourke & Mr. Michael Salmon - Invitation Webinar
• LA ‘84 Foundation - Host InstitutionClinic
• Mesa Community College Exercise Science Department - ColleaguesCoaches & Friends
• Desert Vista High CountrySchool Distance Runners -
Continuous InspirationCross (to me) through Belief, Caring, Principle-Centered Living, & Commitment to ExcellenceLA84
From: Student-Athlete Acknowledgments 7/8/2020
• Cassie (Rios) Bando (XCP, • Haley (Paul) Jones (Desert ‘03) Vista HS, ‘04) Webinar
• Tara Erdmann (Flowing • AllisonClinic Maio (XCP, ‘12) Wells HS, ‘07)
• Kari Hardt (Queen Creek • Sarah Penney (XCP, ‘09) HS, ‘06) Coaches
• Sherod Hardt (QueenCountry Creek • Kevin Rayes (Arcadia HS, HS, ‘10) ‘09) Cross • Garrett Kelly (Desert Vista • Jessica Tonn (XCP, ‘10) HS, ‘06) LA84
From: Student-Athlete Acknowledgments 7/8/2020
• Michelle Abunaja (DVHS, ‘14) • Samantha Mattice (XCP, ‘14) • Shelby Brown (XCP, ‘14) • Jane Miller (XCP, ‘16) • Madi Bucci (DVHS, ‘17) • Jessica MolloyWebinar (MBHS, ‘15) • Daylee Burr (XCP, ‘11) • Shannon Molvin (XCP, ‘15) • Sabrina Camino (DVHS, ‘17) • LauraClinic Orlie (XCP, ‘12) • Mandy Davis (DVHS, ‘17) • Caroline Pass (DVHS, ‘16) • Jordan Furseth (DVHS, ‘16) • Tessa Reinhart (DVHS, ‘15) • McKenna Gaffney (XCP, ‘13) • Elise Richardson (DVHS, ‘14) Coaches • Savannah Gaffney (XCP, ‘14) • Emily Smith (DVHS, ‘16) • Sophi Johnson (DVHS, ‘15) • Mason Swenson (DVHS, ‘16) • Baylee Jones (DVHS, ‘17) • Brittany Tretbar (DVHS, ‘13) • Danielle Jones (DVHS, ‘15Country) • Julianne Vice (XCP, ‘14) • Lauren Kinzle (XCP, ‘15) • Kate Welty (XCP, ‘14) • Natalie Krafft (DVHS,Cross ‘13 ) • Haley Wolf (DVHS, ‘18) • Kyra Lopez (DVHS, ‘15) • Kate Yanish (XCP, ‘12) • Jenna MaackLA84 (DVHS, ‘13) • Aubrey Worthen (DVHS, ‘16)
From: Part XII 7/8/2020
Webinar
Clinic
Questions Coaches& Discussion
Country
Cross
LA84
From: Questions & Discussion 7/8/2020
Webinar
Clinic
Coaches
Country
Cross
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From: Part XIII 7/8/2020
Webinar
Clinic
AppendicesCoaches
Country
Cross
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From: Appendix A: Warm-up A 7/8/2020
• 1,000-meter jog • Step-Outs with Torso Rotations (4 Step-Outs withWebinar 6 Rotations per Step) • Forward Lunge with Right / Left Torso Rotation (6 repetitions) • Forward Lunge with Rotating Twist & ReachClinic ( 6 repetitions) • Forward Lunge with Two-Arm Vertical Reach (6 repetitions) • Modified Power Walks (20 Repetitions) Coaches • Carioca (2 x 8 repetitions) • Progressive Speed A-Skips (24 Repetitions) • B-Skips (24 repetitions) Country • Progressive Turnover High Knees (50 repetitions) • Two (2) to Four (4Cross) x 100-meter Strides • WORKOUTLA84 or RUN
From: Appendix B: Warm-up B 7/8/2020
• 1,000-meter jog • Hip-Twist with Ankle Hops (20 hop repetitions & 30Webinar hop / twist repetitions) • Progressive Speed Base Rotations (50 repetitions) • Lateral Lunge with Rotation (6 repetitions /Clinic 3per side) • Backward Lunge with Vertical Reach (6 repetitions) • Forward Lunge with Hamstrings Group Stretch (6 repetitions) • Modified Power Walks (20 RepetitionsCoaches) • Carioca (2 x 8 repetitions) • Hamstrings Group Kicks (Fifteen {15 }”touches” per leg) • B-Skips (24 repetitions) Country • Progressive Turnover High Knees (50 repetitions) • Two (2) to Four (4)Cross x 100-meter Strides • WORKOUT or RUN LA84
From: Appendix C: Warm-up C 7/8/2020
• 1,000-meter jog • Ten (10) Alternating Knee Hugs with Heel RaiseWebinar • Ankling (approximately 25- to 35-meters) • Hamstring Kicks (Fifteen {15 }”touches” Clinicper leg ) • Side Walking Lunge (Eight {8} Rightward / Eight {8} Leftward Lunges) • Side Shuffle with Arm Swing (Eight {8} Rightward / Eight {8} Leftward Coaches Shuffles) • Lateral A-Skips (Twelve {12} Rightward / Twelve {12} Leftward Skips) • Backward Run (approximatelyCountry 30- to 50-meters) • Single Leg Skip (approximately 20- to 40-meters; alternate lead leg) • Two (2) to Four (4Cross) x 100-meter Strides • WORKOUT or RUN LA84
From: Appendix D: Warmdown A 7/8/2020
• Nick Swings (4 right circles, 4 left circles) • Arm Swings (4 forward circles, 4 backward circlesWebinar) • Chest Stretch • Trunk Rotation (4 right circles, 4 left circlesClinic) • Rock Squat (10 repetitions) • Quadriceps Group Stretch (10 countCoaches per quadriceps group) • Piriformis Stretch (10 count per quadriceps group) • Hamstrings Group Stretch (10 count per hamstrings group) • Lunge Stretch (10 countCountry per lunge ) • Gastrocnemius / Soleus Stretch (10 count per leg) Cross
LA84
From: Appendix E: General Strength (GS) /
Plyometric Routine I 7/8/2020
• “Runner's” Push-ups (30-seconds of continuous repetitions = 1 set) • “Russian” Twists (30-seconds of continuous repetitionsWebinar = 1 set) • Hyperextensions (30-seconds of continuous repetitions = 1 set) • “Prisoner” Squats (30-seconds of continuousClinic repetitions = 1 set) • Ankle Hoops (30-seconds of continuous repetitions = 1 set) • Split Squat Jumps (30-seconds ofCoaches continuous repetitions = 1 set)
• 1 set of every GS / PlyometricCountry movement = 1 circuit
Cross • Perform continuous circuits utilizing a 30-second “on” / 20-second “off” work / recovery combination for a total of 10-to 20-minutes LA84
From: Appendix F: General Strength (GS) /
Plyometric Routine II 7/8/2020
• Abdominal Crunches (30-seconds of continuous repetitions = 1 set) • Rocket Jumps (30-seconds of continuous repetitionsWebinar = 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) Clinic • 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) Coaches
• 1 set of every GS / PlyometricCountry movement = 1 circuit
• Perform continuousCross circuits utilizing a 30-second “on” / 20-second “off” work / recovery combination for a total of 10- to 20-minutes LA84
From: Appendix G: General Strength (GS) /
Plyometric Routine III 7/8/2020
• Prone “Plank” with Alternating Leg Raises (30-seconds of continuous repetitions = 1 set) • Continuous Hurdle Jumps (30-seconds of continuousWebinar repetitions = 1 set) • Supine “Plank” with Alternating Leg Raises(30-seconds of continuous repetitions = 1 set) Clinic • 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) Coaches
• 1 set of every GS / PlyometricCountry movement = 1 circuit
• Perform continuousCross circuits utilizing a 30-second “on” / 20-second “off” work / recovery combination for a total of 10- to 20-minutes LA84
From: Appendix H: General Strength (GS) /
Plyometric Routine IV 7/8/2020
• Donkey Kicks (30-seconds of continuous repetitions = 1 set) • Straight-Arm Prone Plank w/ Single Leg Stride (30-seconds of continuous repetitions = 1 set) Webinar • Push-up to Prone Plank w/ Bilateral Hip / Knee / Ankle Flexion & Extension (30-seconds of continuous repetitionsClinic = 1 set) • Donkey Whips (30-seconds of continuous repetitions = 1 set) • Lateral Plank w/ Straight Leg Raise (30-seconds of continuous repetitions = 1 set) Coaches • Modified Russian Twist (30-seconds of continuous repetitions = 1 set)
• 1 set of every GS / PlyometricCountry movement = 1 circuit
• Perform continuousCross circuits utilizing a 30-second “on” / 20-second “off” work / recovery combination for a total of 10- to 20-minutes LA84
From: Appendix I: General Strength (GS) /
Plyometric Routine V 7/8/2020
• Lateral Lunge Walks w/ Runner's Arms (30-seconds of continuous repetitions = 1 set) • Lateral Shuffle w/ Runner's Arms (30-seconds of Webinarcontinuous repetitions = 1 set) • Lateral A-Skips (30-seconds of continuous repetitionsClinic = 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) Coaches • Lateral Leg Swings (30-seconds of continuous repetitions = 1 set)
Country • 1 set of every GS / Plyometric movement = 1 circuit Cross • Perform continuous circuits utilizing a 30-second “on” / 20-second “off” work / recovery combination for a total of 10- to 20-minutes LA84
From: