muscles using a team approach so that
Break the Linear Patterns
Bre aak the Linear Pa terns
Te euphoria of running com s with being in the zone and enjoying the e-
he euphoria of running comes with endurance and best times). Exercises
are initiated by the legs, force is trans- the scen ry fl yin by. Many runners en- joy the repetitive natur of their sport entally, but they can be physically chal-
stronger (o weaker depending on your Overhead Press
petitive fl ow of feet hitting pavement and ferred through the core and strength is expressed using the upper body – just m like the sport of running itself. lenged when muscles and joints rattle w witih every step. Running muscles get Exercise: Smart Gym™ Squat to
injury status) and upporting muscles get weaker from disuse. Muscle imbalances INSERT 2 IMAGES
in the legs and spine create a foundation for injury. To reduce the chance of injury, break the usual linear patterns, rest the Begin in an athletsi,c a position with the Smart Stick loaded at shoulder ordination by adding multi-directional tr taianing using hurdles, ladders or lateral steppers. Once the new movements be- lift from the feet by extending from ing the movement speed with precision and improve foot spe d too.
running-spec fi c musc ctivate the
supporting structures and challenge co- height, feet shoulder-width apart
come mo e automatic, focus on increas- the ankles, knees and hips. Transfer
Cut to the Core
he core plays a criti al role in im- proving leg strength and power as well as leveraging upper body momentum. Running speed is initiated in the legs Peter Twist, MSc BPE CSCS
Exercise 3: Smart
Toner™ Standing Hold
ll viable strength directly translates T ihnto racing performance (speed, power, being in the zone and enjoying the re- petitive flow of f et hitting pavement and the scenery flying by. Many runners en- joy the repetitive nature of their sport mentally, but they can be physically chal- lenged when muscles and joints rattle th every step. Running muscles get stronger (or weaker depending on your injury status) and su porting muscles get weaker from disuse. Muscle imbalances in the legs and spine create a foundation for injury. To reduce the chance of injury, break the usua linear patterns, rest the running-specific muscles, activate the su porting structures and challenge co- ordination by adding multi-directional r with the Smart Toner under both feet. ste pers. Once the new movements be- come more automatic, focus on increas- ing the movement sp ed with precision and improve f ot sp ed t o.
ining using hurdles, ladders or lateral Lower down into a squat. Initiate the
w witih ground contact. The force generated
Exercise 3: Smart Toner™ Standing Hold
Cut to the Core
The core plays a critical role in im- proving leg strength and power as well as leveraging upper body momentum. Running sp ed is initiated in the legs th ground contact. The force generated
Exercise 2:
Micro Hurdle Weave
Exercise 2: Micro Hurdle Weave
Begin in a low athletic posi- ion behind the first hurdle.
Perform an open step to Perform an open step to
shoot the lead leg through to finish in front of the second
hurdle, match with the trail leg, shoot straight back with
the outside leg, match with the trail leg. Repeat down
the outside leg, match with the trail leg. Repeat down
the line using the least number of steps possible without hitting the hurdles. At the end of the line, lateral shuffle back to the start and repeat six times with no rest. Repeat for 3 or 4 sets.
tr tansfers through the core and upper body to create whole body strength and
ransfers through the core and u per body to create whole body strength and
power. Arms and legs work in opposi- ion and in concert with the core rotators
power. Arms and legs work in o posi- titon and in concert with the core rotators
force through the core, and finish with to maximize force output and drive the a two-hand overhead press. Repeat for a set of 10 repetitions with a focus on T steady force production in sequence.
to maximize force output and drive the body forward with each foot strike. The
body forward with each f ot strike. The tr tansfer of force between upper and low-
ransfer o force betw en u per and low- er body challenges the core to stabilize
er body challenges the core to stabilize the spine and capture the energy created
TSCC-Gold is president of Twist Conditioning’s three divisions: fran- chised Sport Conditioning Centers, Smart Muscle™ product wholesale and home study coach education. To learn more about the Twist Smart Muscle™ training methodologies, education and equipment available in Canada, visit www.twistconditioning.com.
as well as the potential for spinal injury over the long term. Teach core exercises
endurance for longer runs and create more powerful strides.
more powerful strides.
Whole Body Strength, Endurance and Power
Running well requires very precise, fl uid and coordinated movement of the
Whole Body Strength, Endurance and Power
Running well requires very precise, fluid and coordinated movement of the
the spine and capture the energy created for running speed. Any weak links in the
for running sp ed. Any weak links in the core lead to energy leaks and loss of force
core lead to energy leaks and lo s o force as well as the potential for spinal injury
over the long term. Teach core exercises to stabilize in an upright position, to build
to stabilize in an upright position, to build endurance for longer runs and create
the line using the least number of steps po sible without hitting the hurdles. A the end of the line, lateral shuffl e back to the start and repeat six times with no rest. Repeat for 3 or 4 sets.
body. Any resistance training should fo- cus on training the runner’s body as a
whole, not as a sum of isolated muscles and joints. Strength for running must
di driectly translates into racing perfor- mance (sp ed, power, endurance and
rectly translates into racing perfor- mance (speed, power, endurance and
best times). Exercises are initiated by the legs, force is transfe red through the
best times). Exercises are initiated by the legs, force is transferred through the
core and strength is expressed using the upper body – just like the sport of run-
nning itself. FBC ing itself.
Peter Twist, MSc BPE CSCS TSCC-Gold is president of Twist Conditioning’s three divisions: franchised Sport Conditioning Centers, Smart Muscle™ prod- uct wholesale and home study coach education. To learn more about the Twist Smart Muscle™ training methodologies, education and equipment available in Canada, visit www.twistconditioning.com.
Exercise 4: Smart Gym™ Squat to Overhead Press
Begin in an athletic
Exercise: Smart Gym™ Squ
verhead Press
Begin in an athletic
position with the Smart Stick loaded at shoulder
position with the Smart Stick loaded at shoulder
height, feet shoulder- idth apart with the
height, f et shoulder- wiwdth apart with the
Smart Toner under both f et. Lower down into
Smart Toner under both feet. Lower down into
a a squat. Initiate the lift fr fom the feet by extend- ing from the ankles,
Begin in a strong athletic position with the core braced and the Smart Toner
Begin in a strong athletic position with the core braced and the Smart Toner
attached with a door anchor. Slowly draw the handles to a mid-torso position with
arms extended, and hold this position for 30 seconds with no shift in position.
arms extended, and hold this position for 30 seconds with no shift in position.
Repeat 4 to 6 times before switching to the other side.
Repeat 4 to 6 times before switching to the other side.
attached with a d or anchor. Slowly draw the handles to a mid-torso position with
knees and hips. Transfer force through the core,
and fi nish with a two- hand overhead pre s.
and finish with a two- hand overhead press.
Repeat for a set of 10 repetitions with a focus
Repeat for a set of 10 repetitions with a focus
on steady force produc- ion in sequence.
on steady force produc- titon in sequence.
»
July/August 2009 Fitness Business Canada 39 July/August 2009 Fitness Business Canada 39 July/August 2009 Fitness Business Canada 39
squat. Initiate the lift rom the f et by extend- ing from the ankles,
knees and hips. Transfer force through the core,
Peter Twist, MSc BPE CSCS TSCC-Gold is president of Twist Conditioning’s three divisions: franchised Sport Conditioning Centers, Smart Muscle™ prod- uct wholesale and home study coach education. To learn more about the Twist Smart Muscle™ training methodologies, education and equipment available in Canada, visit www.twistconditioning.com.
core and strength is expre sed using the upper body – just like the sport of run-
whole, not as a sum of isolated muscles and joints. Strength for running must
focus on building muscles using a team approach so that all viable strength
focus on building muscles using a team approach so that all viable strength
body. Any resistance training should fo- cus on training the runner’s body as a
sh o the lead leg through to fi nish in front of the second
hurdle, match with the trail leg, sh ot straight back with
Begin in a low athletic posi- titon behind the fi rst hurdle.
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