Sunday, June 17, 2007

Training Methods on the Web, Part 1

I happened across a 29 page training manual (PDF required. If you don't have it, get it here.) written by New Zealand's acclaimed running coach, Arthur Lydiard. It even has a section that tells you how to lace your shoes properly!

Finding such a gem inspired me to search for some more websites that offer solid training tips for runners, jumpers and throwers. Here's what I found:

Training for the Champions (Haile Gebreselassie, Sebastian Coe, Japhet Kimutai, Wilson Kipketer, Norredine Morceli, Herb Elliott, Hichem El Geurrouj, Paul Tergat, Kip Keino, Jim Ryun, Bob Kennedy) [link]

Sample of Seb Coe's training method:

Never ran more than 90km a week
Trained extensively with weights during winter
Focussed on aerobic capacity training at 5000m pace to build aerobic endurance

Training at 18 years of age (1500m 3:45; 3000m 8:14):

Example 1:

Sunday A.M. 5 miles easy; P.M. 30 x 100m on slight hill
Monday 7 miles easy
Tuesday 7 x 800m
Wednesday 11 miles easy
Thursday A.M. 1 x (400m + 300m + 200m + 150) P.M. 3 miles easy
Friday 4 x 1200m, 10 x 150m
Saturday A.M. 30 x 100m on slight hill. P.M.4 miles easy
Sunday 7 x 400m
Monday 7 miles easy Website focused on providing Training Tips for Serious Athletes and Coaches and also Australian Athletics News. Sections include (click on INFORMATION tab on the top horizontal menu) Training Ideas, Sprint Training, 400m Training, 800m Training, Distance Training, El Guerrouge (sic) Training, Glycemic Index, More Tips & Tricks, Core Training and more.

Sample Speed Training method:
Lately my squad have been simply using just two drills as follows:

1. Ankling - circular movements of lower leg maintaining dorsiflexion. Do 6-8 of these over 6-8s.

2. Quick Recovery High Knee Running - they catch their leg early bring it rapidly up underneath and keeping their pelvis stable lift their knees as high as they can without 'sitting'. They do these at varying speeds maintaining good form which means no extra bum out or sitting as well as keeping their feet dorsiflexed. They do about 6-8 of these over 6-8s at varying speeds.

Shot Putting Articles [link]

Includes articles on Preliminaries, power position, and follow through; Spin (rotational) approach; Glide (linear) approach; Drills, Teaching Progression, Technique.

Everything Track & Field Training Zones
Includes articles about Pole Vault, High Jump, Shot Put, Discus, Sprints, Middle Distance, Javelin, Hurdles and more. From the website:
"Our event specific training zones offer the latest and greatest technique and training information from top experts! The experts on the M-F Athletic team keep apprised of the latest techniques, rules, and equipment. Our goal is to help you become a better coach, athlete, or team!" [link]

Sample of a training article from Everything Track & Field:

Long Jump Technique and Training, by Jim Giroux, M-F Athletic. Giroux's article discusses the following: 1) Accelerate to maximum controllable speed 2) Transition this approach into a takeoff and 3) Land the jump in as efficient a manner as possible:

Teaching the rocking start
The athlete will begin with their takeoff foot forward and rock back so most of their weight is on the rear leg. Make sure they swing their arms in opposition to their legs when pushing out of this position and “rocking” back over their front leg. All forces should be directed horizontally into the ground. By starting in this fashion the athlete is able to use momentum generated from the rock to aid the start. It helps insure a consistent reliable, start that leads to an accurate approach.

As I find more articles about training, I'll include them in a post titled "Training Methods on the Web, Part 2." Until then, happy and productive training to you!

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