Strength and Conditioning for the Coach


Today´s strength and conditioning session for me was varied with lighter weight and higer volume than I would normally do. After a great game of cricket on Sunday in the sun, with Oslo Aliens CC,  I could feel my legs. I was mainly fielding close in the covers cutting off single runs, squatting, diving and sprinting about for 3 hours gives me a good understanding of the condition needed to be competitive at the end of an innings in the field.

This session was completed over 90 mins in my Front Yard Studio.

  1. 800m Row + dynamic stretching
  2. Kettle bell squats x 20 + straight leg dead lift x 20 @ 16kg – 3 rounds (120 reps)
  3. Canali shoulders lying piked or knees to chest
  4. Shoulder press x 10 @ 10kg + overhead full squat with pole x 10 – 3 rounds (60 reps)
  5. 3 point clean @ 60 – 80kg + push press x 10 @30 – 40kg – 3 rounds (39 reps)
  6. Front squat full x 10 @ 40kg – 3 rounds (30 reps)
  7. Back squat full x 10 @ 60kg – 3 rounds (30 reps)
  8. Bench 20 wide + 15 narrow @ 20kg
  9. Bench x 10 @ 50kg – 3 rounds (30 reps)
  10. Bicep curl x 10 @ 20kg + dips x 10 + pull ups full x 5 – 3 rounds (75 reps)

Total reps = 419

 

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Jon Willy M50 High Jump -pre winter aerobic conditioning


Training programme for 6 weeks of aerobic conditioning before the start of phase 1 strength conditioning for high jump. The principles are strength based movement done correctly, consistency of repetitions to keep heart rate high and intensity is controlled by speed of movement and rest periods.

OLYMPUS DIGITAL CAMERA

Jon Willy M50 High Jump

*Movement
*Consistency
*Intensity

This is a 6 week training block with 5 – 6 session per week, approximately 30 training sessions. 2 x week weights, 2 x week running total 15-20km and 1-2 x week PT posture and Canali workshops. In this block the running should total over 100 km, weights will be 5,000 – 6,000 reps and 6+ hours of PT workshop. This volume and consistency in movements will training the aerobic and nervous control systems preparing them for winter phase 1, the next 6 week training block. Target zone for the heart rate is 60 -80% HRmax, for 50 yr old this will be 102 – 136 bpm. This range should be held throughout each training session.

Weight training session 2 x weekly

800m row + dynamic stretching and mobility

Barbell complex
1) Up right row x3
2) High pull snatch x3
3) Squat shoulder press x3
4) Good morning x3
5) Bent over row x3
6) Deadlift x3
7) Bicep curl x3
(Repeat 3 times = 63 reps x 3 = 189 reps)

All of the above is repeated 3 time with no rest continuously. Full rest after each set and repeat 3 rounds

Squats 8-10kg kettle bell

Narrow x 20
Normal x 20
Wide x 20
(Repeat 3 time = 60 x 3 = 180)

Clean
5 x 10 reps at 30kg into 3 depth jump 30cm box. Full rest
Total 50 reps, 15 reps depth jump

Barbell Squats
5 x 10 at 45 – 50 kg into 3 full pull ups
Total 50 reps squat, 15 reps pull up

Volume totals for this block of training
Barbell 189 x 10 – 12 = 1890 – 2208 reps
Kettle bell squats 180 x 10 – 12 = 1800 – 2160
Cleans 50 x 10 – 12 = 500 – 600
Barbell squats 50 x 10 – 12 = 500 – 600
Pull ups 15 x 10 – 12 = 150 – 180
Depth jump 30cm 15 x 10 – 12 = 150 – 180

TOTAL REPS
10 sessions = 4990 reps
12 session = 5928 reps

 

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High Jump Training at Moss Athletics Club


Every Tuesday I travel to Moss to train Jon who is M50 class veteran and Astrid who is Norwegian indoor and outdoor champion for under 16´s high jump. Moss is a nice soft track and great to jump on. On this video the first exercise is punchy little steps, second is 1,2´s rhythm and finally full approach. Coach Simon Hunt – Front Yard Oslo #frntyrd

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Legs @ Front Yard


Training myself again this Monday in my new studio Front Yard. Today was back and legs and I managed to film some squats and deadlifts so you can see the studio.

Squats were 60 kg 3 x 10 and Deadlifts were 60 kg 3 x 30 reps with different grips. The full programme of my training is the same as Wednesday and you can read the post here.

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Interview with Simon Hunt by Just Fly Sports


Joel Smith is a track and filed coach who specialising in strength and conditioning for jumping and sprinting. You can have a look at his site an bio at the Just Fly Sports web page. Joel first contacted me after seeing all my YouTube videos about jump training and plyometrics. He has a passion for jumping that shows along with great technical knowledge as a trainer. A few years ago he interviewed me about my views on box jumping, plyometrics and weight training for athletes. The full interview on his site you can view here.

Interview – by Joel Smith

Simon Hunt is an athletics coach from the UK, and a guy I have known ever since I started looking up videos on track and field jumping performance on YouTube. A prolific trainer, perhaps his most notable athlete has been Margrethe Renstrøm who is the Norwegian record holder in women’s long jump at 6.68m. I am very excited to pick Simon’s brain with a few questions regarding power training and plyometrics. Here is our first interview.

Joel Smith (JS) – What are your thoughts on box height in depth jumping?

Simon Hunt (SH) – The point of jumping off a box is to add the force of the body falling to preload the muscles so they can contract more powerfully when you rebound off the floor. This requires a quick contact time of under 0.25 sec to utilise the energy stored in the ligaments and tendons in the rebound jump. A longer contact time results in this energy being lost. A good jump is a refection of the power output of a athlete. High jump = high power output. Power is a function of force and time. The relationship between the amount of force and how fast an athlete is dealing with it is crucial in coaching good technique and training. Most studies show that jumping off a box height of over 60 cm does not increase power output. This is because the force the athlete is dealing with is to large for them to rebound off the floor under 0.25 sec, and the resulting jump is no higher than a static jump. The same effect can be observed by increasing the passive weight of the athlete with a weighted vest. Effectively there comes a point where the athlete is not performing a rebound jump but is just jumping off a box landing and then jumping again, as two separate movements. The best indicator that the box is too high and the power output is being reduced is a reduction in the height of the rebound jump. So just follow the simple rule that you must be jumping high to be training your jumping. Low jump training does not work and I don´t like it. So fundamentally the box is there to help you jump higher, not lower which is what happened to most people jumping off a over 60 cm box.

Sets & reps: 200 reps per session (250 max) 2 sessions per week MAX. Most studies show that 3 times a week is detrimental to jumping, this is true in my own experience as well.

Do not start plyometric training until you can skip rope consistently for 5 mins (Approx 150 – 160 light contacts per min = 750 – 800)

JS – What are your thoughts on the practice of single leg depth jumps or single leg hurdle hops?

SH – This is a difficult exercise to get right. Basically you must be technically perfect. Considering the forces that I have described above involved in two legged depth rebound jumping, removing a leg from the equation will lead to a doubling of the force. So to keep the contact time below 0.25 sec you must halve the height of the boxes, and I would halve the number of contacts to begin with as well. The training forces on the body are high doing this which means the performance pay off must be well worth it. I´m not sure it is as you can have the same effect with easier exercises. There is no need to complicate things or add unnecessary risks in my opinion. I personally started single leg hurdle hops when I was recovering from a torn Achilles, using my good leg. This was mainly because it made me mad to watch my training partner Luke Crawley jumping while I could not, so I bet him I can do it off one leg. I like to use single leg contacts in continuous box jumping with a single foot on the box and two feet on the floor. Small technical hopping over very low hurdles is best to start with. If the upper body begins to learn in ANY direction (usually forward first) during the hop then reduce the hurdle height. Above all keep this exercise for training technique.

JS – What are your thoughts on the use of maximal strength training (over 90% 1rm) in track and field athletes?

SH – Brilliant! But only in weight lifting exercises NOT powerlifting. By this I mean clean, snatch and squat. Not deadlift. I use 90% in the competition phase of training that last for 6 weeks. 3 sets of 3 reps each at 90 – 95% max, two times a week. Using 60 sec rest between sets will really train the ATP and neurological systems to their maximum. Using longer rest between sets (2-5 mins) will simulate competition conditions. To understand your athletes power output you need to add up the total weight lifted and the total time. E.g. 3 x 3 @ 100kg = 900kg. Each set is about 12 sec (4 sec per lift) with 2 x 1 min rest. So over a total of 2m36s 900kg was lifted at a rate of 346kg/min. This figure relative to body weight is a great guide to your athletes fitness and power capabilities.

Weight-Phase-3 MR

JS – What do you think of endurance bounding? (Over 30 meters)

SH – This is a plyometric session all of its own. Only to be done when the legs are fresh and rested for 72 hours. I watched Stefan Holm do this over 60m using 17 -18 bounds, on an indoor athletics track. I use up to 10 bounds in most plyometric programmes in combination with other exercises. You need to be incredibly robust to do 17 – 18 bounds, and consistent too.

bounding MR

Most athletes are not robust enough to do this in combination with other exercises. This does not mean they are not good performers in track and field. The surface you do this on is of major importance like any plyometric exercises, soft and responsive tracks are the best, or real grass to start with. Putting greens and firm fairways are perfect surfaces to bound on but most golf clubs won´t allow it. Let me know if you find one Joel!

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Friday´s Workout


Every Thursday night I take a two hour fitness class in Bekkestua, Oslo. As the season is starting again after the summer break we are doing mainly stretching in the class. So my Friday training is lifting weights and a body weigh circuit with rowing.

All my training is done at the Front Yard studio.

  • 500m row
  • Back Squat 60kg 3 x 10
  • Clean 60kg 3 x 10
  • Bench incline 40 kg 3 x 10
  • Bicep 20 kg 3 x 10
  • Presup 3 x 10
  • Dips 3 x 10
  • Shoulder raise front 2 x 5 sides 2 x 5 4kg each hand x 3
  • 500m row

The squats and cleans are done with 90 seconds rest. The bicep curls, press ups, dips and shoulder raises are done as an arm blast circuit with 90 seconds rest. This circuit is really good and getting blood flow into the arms and shoulders and is great at then end of any work out.

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Wednesdays Training – Weight lifting and Cricket.


Today I had two training session for my self. On Wednesdays I have training with the Oslo Aliens Cricket Club at Ekerburg nets in the evenings. At my age (I will be 37 on Saturday) the movements in cricket are challenging and I find I perform better in training when it is my second session of the day. So the first session that I did between clients was a 1 hour basic weights session, as follows.

Warm up was 10 mins X-trainer up to 180 watts and around 150 bpm, this really warms my upper back and gets my calfs and achilles working well. These are both area that I require high blood flow to be fully functional. Normally at this point I would do stretching and mobility before lifting the weights. But today I do that part at the start of the cricket training.

Squats (my body weight 74kg). To get my quads and hamstring going I take three sets of ten reps at 60kg. The bar is on my back shoulders and I do full range to the floor. My heels are raised a little my some 2.5kg plates. This helps my keens come forward and keeps my back straight. The same effect is achieved when using weightlifting shoes that have a raised heel. Straight after the ten lifts I super set the squats with a lat pulldown. I face out from the machine and take light weight up to about 25 kg and take 20 good reps. I face out so I do not use my hip flexors and control my posture with my abdominals. I then take 90 seconds rest. This combination really warms my whole back up and prepares me well for the next exercise.

Deadlift. This one I find is important of the cricket as almost all movements in the sport require extension at the hip using the lover back, glutes and hamstrings. Fielding for up to 3 hours requires stamina to squat over 200 times, pace bowling requires good core stability to hold the back straight and batting requires control and power of the mid section when rotating the shoulders into a cover drive. So I take a light weight of 60kg and do 3 sets of 30 reps. In each set I take ten lifts at three different positions before resting 90 seconds. The first is with feet shoulder width and hands just on the outside of the knees, normal stance ten reps. The second position I keep the hands in the same place and take feet wide so my heels are wider than my shoulders and I point my toes out to the ten o´clock and two o´clock positions, wide stance ten reps. This works my adductors well. Third position I keep my feet wide and take my grip as wide as I can as if I were to snatch lift the bar. Wide, wide stance ten reps. This really works my whole posterior chain and lats. I then take up to 3 mins rest. This trains my back and glutes to have strength endurance and the 30 reps keeps my heart rate high training cardio.

Bench. This exercise I have only done in the last few years as it was something I did not use as a high jumper. Each weights session I change the angle of my bench neutral, incline and decline. Today was neutral. I warm up with a 20kg bar by taking 20 reps wide followed by 15 reps narrow to get my triceps going. Every rep on bench press I make sure my abs are engaged, keeping my postural chain closed with my lower back and hips in full contact with the bench. This trains my chest in a functional way that I will use it in throwing and bowling. I take 50 kg with 3 sets of 10 reps. I super set these sets with biceps curl, using a 20-25kg dumbbell for 10 reps then I take a 90 second rest. I press the sides of the dumbbell and only use my fingertips to grip it. This really engages my rotator cuff muscles after I have worked the chest, also working the biceps after the bench press keeps the blood flowing in the muscle group as a whole.

Usually I now do 3-4 sets of ten squats each at 100-120kg down to 90 degrees knee bend. Today I did not, as I was going to the cricket training.

Leg Extensions. This is to train the vastus medialis muscle and tendons around the knees. I do 3 sets of 10 reps at around 70kg using both legs with 90 seconds rest.

Cool Down. 5 mins easy cycling taking my heart rate under 100 bpm.

Cricket practice. This went well and my body felt good. I bowled a lot and batted patiently today which was a more disciplined approach, I need time to watch the ball before I start playing it. We did fielding drills and some great short reactive catches where my left hand did really well. There was good banter and humor with my team mates too. Nothing better than having fun and playing with mates wile keeping fit.

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